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Free Basketball Training & Workouts

Basketball Training Workout #9

“It [what you choose to do] has got to be something that you’re passionate about because otherwise you won’t have the perseverance to see it through.” – Steve Jobs

I see and hear a lot of players claiming they want to be the best.

They want to be the star on their high school teams, play D1 college basketball and go on to play pro ball.

The only problem is that they don’t really believe it. How do I know?

It’s simple, they lack the passion to put in the work (train their skills) and persevere through their challenges.

Be one of the few that don’t fall into that bucket.



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 Reps: 10 throws

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

Ball-hip-ball Sets: 2 Rep: 10 catches

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

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
1 BS – One arm front to back Sets: 2 Reps: 10 dribbles right hand; 10 dribbles left hand

1 BS – One arm side-to-side Sets: 2 Reps: 10 dribbles right hand; 10 dribbles left hand

Stationary crossovers with partner holding your leg Sets: 2 Reps: 10 crossovers with each hand

1 BFC – Frontside to backside Sets: 2 Reps: Full court and back

Dribble Attack Moves: Between the Legs In and Out Move Sets: 2

Dribble Attack Moves: Crossover dip Sets: 2

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

Triple Threat Wing: Sweep baseline to lay-up (no bungee) Sets: 2 Reps: 4 made shots from left side and right side

Triple Threat Wing: Sweep counter to lay-up Sets: 2 Reps: 4 made shot from left side and right side

Triple Threat Series – Sprint, curl, two dribble counter (behind the back) to Pull-up Sets: 2 Reps: 4 made shots from left side and right side

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