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Basketball Training Workout #6

“Don’t let someone else’s opinion of you become your reality.” – Les Brown

We’ve all had coaches, parents, friends and family that have tried to give “advice” when it comes to how well you play the game and how good you could possibly be. More often than not, their opinion is no where near how we view ourselves.

Your high school coach may feel that you don’t have what it takes to play college basketball. Your parents may think you’re delusional for aiming to play professional basketball. And you know what…

Only YOU can decide who want to be in life.

It won’t magically happen. You’re going to have to put in the blood, sweat and tears training your skills and performing in games to make it happen.

So get out there and put in the work to make your goals and ambitions a reality.



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

Follow the leader with partner hands (Mirroring) Sets: 2 Reps: 30 seconds

One arm stick drops Sets: 2 Reps: 10 catches each hand

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

Partner 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

Two ball one high/one low Sets: 2 Rep: 20 dribbles high/ 20 dribbles low each hand

Two ball high to low Sets: 2 Rep: 45 seconds

Two ball crossovers Sets: 2 Rep: 20 dribbles

1 BFC ski jump crossovers Sets: 2 Rep: Full court up and back

1 BFC up back crossovers Sets: 2 Rep: Full court up and back

Pro cones dribble – One dribble crossover Sets: 2 Rep: Full court up and back

Pro cones dribble – Between the legs to behind the back Sets: 2 Rep: Full court up and back

Pro cones dribble – Explosion between the legs Sets: 2 Rep: Full court up and back

3 Cone full court – Behind the back (no bungee) Sets: 2

Offensive Skills
Finishing drills – Make 10 floaters Sets: 1

Make 28 series – Baseline lay-ups Sets: 1 Rep: Make lay-up attacking left and attacking right

Make 28 series – Baseline reverse lay-ups Sets: 1 Rep: Make lay-up attacking left and attacking right

Make 28 series – Baseline reverse double pump lay-up Sets: 1 Rep: Make lay-up attacking left and attacking right

Make 28 series – Lay-ups from the wing Sets: 1 Rep: Make lay-up attacking left and attacking right

Make 28 series – Reverse lay-ups from the wing Sets: 1 Rep: Make lay-up attacking left and attacking right

Make 28 series – Finger roll from top of the key Sets: 1 Rep: Make lay-up attacking left and attacking right

Make 28 series – Floater from top of the key Sets: 1 Rep: Make lay-up attacking left and attacking right

Top X series – Soft curl and shoot Sets: 1 Rep: Make 4 shots curling left and curling right

Top X series – Soft curl to one dribble pull-up Sets: 1 Rep: Make 4 shots curling left and curling right

Top X series – Soft curl to one dribble dribble step back Sets: 1 Rep: Make 4 shots curling left and curling right

Top X series – Soft curl to one dribble step back to crossover (floater) Sets: 1 Rep: Make 4 shots curling left and curling right

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