High School Online Workout

Basketball Workout

Week #1 (Mon Mar 23-Sun Mar 29)

# of Times Per Week= 4

FINISHING
A) Mikan Drill (2:55-4:09 on video):
15 makes each finish (3 finishes) each side (2) 90 total finishes
B) Layups (4:10-5:18 on video): same moves as mikan- 10 makes on each move (3 finishes) each side (2) 60 total finishes

SHOOTING
A) Free Throws-
(15 feet)- 50 makes
B) Three’s- (19 feet 9 inches)- 200 makes; Top of Key 40, Wing (both wings) 40, Corner (both corners) 40
C) 15′- 90 makes; Elbow (both elbows) 15, Wing (both wings) 15, Corner (both corners) 15

BALL HANDLING
Below is an excellent ball handling workout. It is optional this week, but you are more than welcome to add it to your workout if you would like. 

Players will need 2 BASKETBALLS and a TENNIS BALL

A video demonstration of these drills is included below so that you can follow along and see what each drill should look like and how to do it.

  • Standing 2 Basketball Dribble
    25- Pound Together (waist-shoulder high dribble)
    25- Low Quick Dribble
    25- Alternating Dribble
    25- Cross Front
    25- Cross Legs
    25- Cross Back
    25- Front-to-Back Swing D
    ribble
    25- Side-to-Side Windshield Wiper Swing Dribble
    25- In-&-Out Swing Dribble
    25- Behind & Around Leg (right & left)
    25- Behind & Around Leg Alternating
    ADVANCED DRILL:
    2 Balls- 2 Pounds then Double Cross Front/Legs, “Kill” 1 Ball & Double Cross 1 Ball Front/Legs, Pick up “Killed” Ball & Repeat Right Away but Kill Opposite Ball this time

  • 1 Basketball & 1 Tennis Ball; Toss to Self (catch tennis ball overhand)
    25- Right Hand Only then Left Hand Only
    25- Alternating Toss Between Hands
    ADVANCED DRILL:
    Toss tennis ball up and do a DOUBLE CROSS before catching it (TIP- we are looking for a QUICKER cross, NOT a higher toss)
  • 1 Basketball & Tennis Ball with Partner or Against a Wall (catch tennis ball overhand)
    25- Right Hand Only then Left Hand Only
    25- Cross BB in Front then catch Tennis Ball coming back from partner or wall
    25- Cross BB between legs then catch Tennis Ball coming back from partner or wall
    25- Cross BB behind back then catch Tennis Ball coming back from partner or wall
    10- Double Cross then Pass to Partner or Wall
  • 2 Basketballs & 1 Hand Pass with Partner or Against a Wall
    25- Right Hand Only then Left Hand Only
    25- Double Cross BB then 1 Hand Pass After Double Cross
  • 1 Basketball Dribble into Shot Form
    25- Right Hand 1 Pound Dribble into Shot Form
    25- Left Hand 1 Pound Dribble into Shot Form
  • 1 Basketball Work on Shot Form
    50- Shot Form Straight up While Laying on Back (strong wrist snap); ball should go straight up and straight back down to player

Individual Core Strength, Speed & Agility Workout

# of Times Per Week= 4

We have made arrangements with Loyalty Training to offer you their online home workouts for FREE. Click on the link below to view and follow the workout plan and video demonstrations.