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Free Basketball Training & Workouts

Basketball Training Workout #5

Are You An Average Player?

Most players will never make it. And it’s not because they don’t have the physical gifts or access to quality coaching or training (which there happens to be a lot of on this site).

No, the reason they won’t make it is because they’re average. And the sad part about it is that they choose to be average.

You know who they are; you might be one of them. They’re always ready with an excuse. I couldn’t train today because I couldn’t get access to a gym (quick fix: train on the outdoor courts). I forgot my shoes at home. I overslept and missed practice. The coach doesn’t like me.

They are the ones that always cut corners and spend all their time and energy looking for shortcuts but never end up getting better.

Don’t be that player. Make a conscious decision to be the best you can be; take risks (pick a training program and stick with it! always look to play against better competition to test your skills); try a little harder than the next guy; always give it all your all on the court and in the weight room.

There’s no secret to becoming a good player. Find a trainer/training program that fits you, give it your all and stick to it, and play against better competition to push yourself. It’s really that simple.

On that note, take action now. This weeks basketball workout is below.



Workout Guidelines: 30 – 45 seconds rest between each set
Did you complete today’s workout: In the comment section, say “yes” if you did or “no” if you didn’t.

Hand Quickness and Passing
Backboard throws Sets: 2 Rep: 10 throws

Sweep body ball drops Sets: 2 Rep: 10 catches each side

Ball – Hip – Ball Sets: 2 Rep: 10 catches

Side dribble kick to partner and wall Sets: 2 Rep: 20 passes

Partner Passing (with wrist weights): Left to right hand push pass Sets: 2 Rep: 10 right hand passes; 10 left hand passes

Partner Passing (with wrist weights): Left to right hand bounce pass Sets: 2 Rep: 10 right hand passes; 10 left hand passes

Passing (with wrist weights) – Throw dribble left to right hand push pass Sets: 2 Rep: 10 right hand passes; 10 left hand passes

Dribbling Workout
One arm side-to-side Sets: 2 Reps: 20 dribbles each hand

One arm front to back Sets: 2 Reps: 20 dribbles each hand

Stationary two-dribble crossover Sets: 2 Reps: 10 two-dribble crossovers with right hand and left hand

1 BFC side to side taps Sets: 2 Reps: Full court up and back

1 BFC between the legs frontside/backside to crossover Sets: 2 Reps: Full court up and back

Scissors side ways dribble (switch hands/sides at each free throw line and half court) Sets: 2 Reps: Full court up and back

Retreat dribble continuous (switch hands/sides at each free throw line and half court) Sets: 2 Reps: Full court up and back

3 Cone full court – Explosion (no bungee) Sets: 2

Offensive Skills
Finishing drills – Make 10 floaters Sets: 1

Transition finishing moves – Inside hand finishes Sets: 2 Reps: 4 made shots from left side and right side

Transition finishing moves – Anchor foot finishes Sets: 2 Reps: 4 made shots from left side and right side

Transition finishing moves – Anchor foot up and under Sets: 2 Reps: 4 made shots from left side and right side

Transition finishing moves – In and out euro step Sets: 2 Reps: 4 made shots from left side and right side

Triple threat series – Sway shot Sets: 2 Rep: Make 4 shots curling left and curling right

Triple threat series – Sway delay drive Sets: 2 Rep: Make 4 shots curling left and curling right

Triple threat series – Sway crossover Sets: 2 Rep: Make 4 shots curling left and curling right

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