≡ Menu
Free Basketball Training & Workouts

Basketball Training Workout #8

“If you stop focusing on other people’s lives you’ll have more time to fix your own life.” – Lee Q

Don’t worry about what your opponents are doing. Don’t worry about your friends and teammates are doing. Don’t worry about the internet gossip and player rankings.

All you need to do is train like you want to perform in your games.

Focus on yourself and keep pushing forward towards your goals.



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

Dribbling Workout

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 – Frontside to backside Sets: 2 Rep: Full court and back

Pro cones dribble – Explosion between the legs 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

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

Offensive Skills
Finish drills – Make 10 floaters series Sets:2

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

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

0 comments… add one