© 2019 by South Titan Basketball

Individual Workout

 

It is said, “There comes a time when winter will ask what you have done all summer.” Thus, the great competitor diligently commits to his individual skill development – especially during the “off-season”. The primary components to consider when planning your individual workout are the following: 1) Warm-up/Footwork (We are big believers in the jump rope!), 2) Ballhandling (Remember, dribbling is the skill we practice the most and use the least!), and 3) Shooting. Below are sample drills from each:

 

Warm-Up

 

Jump Rope

Remain stationary and perform each jump step 50 revolutions.

  • Regular Bounce

  • Alternating Bounce

  • Skier (side-to-side)

  • Bell (back&forth)

  • Jack Flash (in-out)

  • Nordic (straddle)

  • Boxer

  • Twist

  • Single Bounce (L&R)

  • Leap-up

  • Double-under

 

Ball Handling

 

2-Ball Dribbling Sequence

  • 20 Low rhythm

  • 20 Non-rhythm

  • 20 High rhythm

  • 20 Non-rhythm

  • 20 High-low

  • 20 Low-high

  • Window Wash

  • Move out!

  • Zig-Zag

  • Change Hands

  • Wade Rhythm & Non-rhythm (partner applies resistance)

  • Open Dribble (rhythm down & non-rhythm back)

 

150 Pound Challenge

  • 25 High Pounds

  • 25 Low Pounds

  • 25 Inside-Out, then pound (only count the pounds)

  • 25 Crossovers, then pound (only count the pounds)

  • 25 Between Legs, cross back over, then pound (only count the pounds)

  • 25 Behind Back, cross back over, then pound (only count the pounds)

 

Northern State Ball Handling

  • Take Infield – Throw a tennis ball against the wall standing 12-15’ away. Maintain a low center of gravity and push-step left or right to get in front of the ball.

  • Dribble & Juggle – Simultaneously toss a tennis ball up in the air and make the catch while maintaining a closed dribble with the non-dominant hand.

  • Dribble & Catch – Simultaneously play catch with your teammate or a coach while maintaining a closed dribble with the non-dominant hand.

  • 3-Ball Catch –  Play catch with your teammate or a coach using three balls at the same time.

 

Sundance “Moves on the Move” Drill

  • Start at halfcourt, just outside the circle (weak hand side). Begin with a spin-out pass and then assumes the triple-threat position. Execute a live ball move.

  • After finishing (lay-up and/or pull-up jump shot), take your cut to the dead corner and spin another pass to yourself. Open up to the middle of the floor, then, using the same move break the “press” up the middle to halfcourt. Move to strong side, then repeat weak side again.

  • Select 4-5 Moves on the Move: 1) Speed Dribble 2) Inside-out 3) Crossover 4) Between the Legs, left to right 5) Pullback Crossover, right to left 6) Hesitation 7) Create.

 

Passing

 

Partner Passing

  • Each with a ball, simultaneously pass to each other: flick, chest, bounce passes.

  • Behind-the-Back: Face opposite directions standing side-by-side. Simultaneously pass behind your back using your outside hand ten times or more.

 

Wall Pass

  • Position yourself 12 to 15 feet from a solid wall (or Toss Back).

  • Pass to the wall and generate great speed and accuracy ten times or more.

 

Rebounding

 

Mikan Drill

  • Keep the ball above your shoulders and drive your outside knee into the air.

  • Execute a proper jump hook. Be sure to land with the shoulders squared to the basket.

  • Make ten in a row and then add the reverse Mikan. For the ultimate challenge, add a second ball.

 

Power Boards

  • Toss the ball high up on the glass. Go up strong and high, grabbing the ball with two hands.

  • Then come down, keeping the ball above your head and immediately go back up to score. Ten times on each side.

 

Superman

  • Position yourself just above the block, face the baseline, and keep both feet out of the paint. Toss the ball up off the glass to the opposite side.

  • Then you must push-step to the other side, time your jump, and rebound outside of the paint. Repeat ten times.

 

Tip Drill

  • Using the backboard, tip the ball five or more consecutive times and finish with a make.

  • Practice using both hands two or more times.

 

Shooting

 

5 Spot Shooting

  • Make three moves from the following spots: baseline, wing, top of the key, opposite wing and opposite baseline.

  • Three Moves: 1) 3-point shot worth three points. 2) Blow-by move, one dribble into a pull-up jump shot worth two points. 3) Crossover move, two dribbles to rim worth one point.

  • Start in the left, dead corner and finish in the left dead corner for a total of 60 possible points.

 

10,000 Made Shot Challenge

  • Not for the faint of heart! A great challenge for your off-season. Commit to making 1,000 made shots per week.

  • For example, if you make 200 shots per day, 5 days a week throughout June, July and August you’re on your way in becoming a great shooter!

 

Beat the Pro

  • Begin the game with a freethrow. If it is made, you receive one point. If it is missed, the pro receives three points.

  • You score one point for a made field goal and two points for a swish. If the shot is missed the pro gets two points.

  • First one to ten loses. Shoot game shots at game speed.

 

Detlef Schrempf Drill

  • Place a cone on each low block. Start under the basket (If available, 1 teammate passes from the FT line and another rebounds; use 2 basketballs).

  • Three Moves: 1) Jump hook 2) Drop step 3) Up and under. Complete each move from right side, then left.

  • Passer up top. Curl around the cone in a figure 8 pattern. Always catch, chin and check.

 

Freethrow Swish

  • Game is played to +2 or –2 and (vary the scoring according to ability) you win or lose accordingly.

  • Scoring is as follows: 1) zero points for a made freethrow hitting iron 2) minus one for missing and 3) plus one for a swish.

  • Use this drill to rest when you are tired.

  • Also, pick two like spots on the court (i.e. short corners) and use this same scoring. Compete!!!

 

UNO Shooting (100 MFG’s)

  • 4 Spot Shooting – Make 8 shots from the short corner or deeper. If available, teammates rebound and pass. Repeat for each player from all 4 spots (short corners, both wings). After making 8, always make 2 freethrows.

  • Back & Forth – Make 8 shots going back and forth from these suggested combinations: short corner to elbow, wing to opposite elbow; elbow to opposite wing and opposite elbow to opposite short corner. Repeat for each player from all 4 spot combinations if needed.

  • Around the World – Makes 8 shots from the 4 spots. Emphasize inside foot pivot. Repeat for each player “off the pass” and then “off 1-2 dribbles”.

 

Warrior Drill

  • Start at halfcourt near the sideline (If available, teammates rebound and pass).

  • Attack the rim and score the lay-up.

  • Continue your cut to the opposite freethrow elbow as if using a pin down screen (If no passer is available, use a spin-out).

  • For your 3rd shot flare to the short corner. Then sprint to halfcourt and repeat this sequence from the opposite side.

 

Pick-Up Games

 

Halfcourt “No Check”

  • Check the ball only after fouls and out-of-bounds situations. Otherwise, the ball is live as soon as the defense obtains control of the ball. Take back is one foot behind the three-point line.

 

One-on-One

  • Good players do not abuse the dribble. Therefore, limit the offense to only three dribbles per possession.