"Some people want it to happen, some wish it would
happen, others make it happen."
Michael Jordan
INDIVIDUAL BASKETBALL WORKOUT
The number of shots listed below or the amount of time listed on ball handling is not that
important, the more you do the better you will get!
1.
BALLHANDLING Pound the ball between hands back and forth (30 seconds)
Tap ball between hands with fingertips, going from head to toe (30 seconds)
Around your head, then waist, then ankles (20 seconds each; head, waist, and ankles)
Figure eights between legs no dribbling (30 seconds each direction)
Dribbling figure eights (30 seconds each direction)
Spider Drill (30 seconds)
2.
STRETCH
3.
Mikan Drill 10 makes each hand.
4.
Form Shooting Stand 3 feet directly in front of the hoop form shooting. Use only your
shooting hand and exaggerate your follow through. Make 10.
5.
Power moves to the Hoop
Move 1 – Jab Step take it in for a lay-up
Move 2 – Jab Step one dribble strong, then second dribble fake crossover.
Move 3 – Jab Step one dribble strong, then crossover.
Move 4 – Jab Step one dribble strong, then spin.
First time through the moves take it in for a lay-up, then shoot five free throws. Then go through
the moves again and do a jump stop in the lane for a pull up jumper, then five free throws. (Get
off your feet when taking it to the hoop!)
6.
Shots of the dribble – These are jump shots, so get off your feet!
75 jump shots going right off the dribble, then five free throws. (Anywhere on
the floor within your shooting range and a little beyond.)
75 jump shots going left off the dribble, then five free throws. (Anywhere on the
floor within your shooting range and a little beyond.)
Shots off the pass – These are jump shots, so get off your feet!
You can do this without a partner; simply toss the ball out in front of you with reverse
spin and make sure you work on your footwork.
75 jump shots catching it going right when facing the hoop, then five free throws
(so your left foot is your plant and pivot foot)
75 jump shots catching it going left when facing the hoop, then five free throws
(so your right foot is your plant and pivot foot)
Shots off the dribble/pass should be taken from a variety of locations…..
7.
Depending on your position – 3 pointers or post moves or by all means do both.
 Post Moves – 15 makes from each block.
 Drop Step
 Step Through
 Baby hook – going right and left
 Face up and finish on the opposite side
3 Pointers – Make 10 from 5 spots.
Make 10 free throws before ending the workout. Pat yourself on the back each day you finish,
you just made yourself and our team better. Hold teammates accountable for working out; work
out with a teammate when possible.
Turn some music on while working out, this should be taken seriously, but should also be fun and
being a better player will make the season much more fun for all!!!!!!!!!!