Omaha, NE

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

Click HERE to view FINISHING VIDEO

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
Please click on the BALL HANDLING TAB for 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. 

Basketball Workout
Week #2 (Mon Mar 30-Sun Apr 5)
If you have not been in touch with your assigned accountability groups please do so this week even if not working out.

FINISHING: # of times this week-4
Finishing Drills this week (2 new). The same finishing as last week, but change the makes to 8 for

A) Mikan Drill (2:55-4:09 on video): 48 total finishes

B) Layups (4:10-5:18 on video): same moves as mikan- 30 total finishes
Click HERE to view FINISHING VIDEO

New finishing this week
C) HIGH POST REVERSE PIVOT SERIES!
Click HERE to view HIGH POST REVERSE PIVOT VIDEO
Improve your footwork & Finishing!
5 Makes Anchor Layup- R & L
5 Makes 2 Foot Spin to Step Through- R & L
5 Makes Fake Spin- R & LL
5 Make Fake Spin to Step Through- R & L

D) Wing Middle Drive Finishing Series

9 Moves- 5 Finishes from Right (45 total), 5 from Left (45 total)= 90 total finishes
Click HERE to view WING MIDDLE DRIVE VIDEO

 
SHOOTING: 3-4 times this week
Not going with # of makes this week, instead we are going with 3 shooting challenges. Please do in order listed.
 
A) 2 Miss Post Shooting- Rules are below picture, follow rules listed (record your #)
(click on picture to enlarge)
 
B) 3 Point Shooting Challenge- Rules are below picture, please use 2 makes at each spot instead of the 3 listed
(click on picture to enlarge)
 
C) Pressure Shooting- Rules are below
(click on picture to enlarge)
 
BALL HANDLING: 2 times this week (if unable to do shooting or finishing, please replace those workouts with ball handling)
Please click on the BALL HANDLING TAB for 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. 
 
CORE STRENGTH, SPEED & AGILITY: 3 days per week

Basketball Workout
Week #3 (Tues Apr 7-Mon Apr 13)
If you have not been in touch with your assigned accountability groups please do so this week even if not working out.

FINISHING: # of times this week-4
Finishing Drills this week (1 new).

A) Mikan Drill (2:55-4:09 on video): 36 total finishes
Click HERE to view FINISHING VIDEO

New finishing this week!
B) Wing Baseline Drive Finishing Series!
Click HERE to view WING BASELINE DRIVE FINISHING VIDEO
5 Makes from each side (10 total)- Standard 1 foot layup
5 Makes from each side (10 total)- Jump Stop
5 Makes from each side (10 total)- Inside Hand Layup
5 Makes from each side (10 total)- Same Hand Reverse
5 Makes from each side (10 total)- Opp Hand Reverse
5 Makes from each side (10 total)- 2 Foot Jordan Reverse
5 Makes from each side (10 total)- Step Through Leaners
5 Makes from each side (10 total)- 2nd Pivot Fade
5 Makes from each side (10 total)- 1 Foot Spin to Finish
5 Makes from each side (10 total)- 2 Foot Spin to Finish
5 Makes from each side (10 total)- Spin to Step Through

C) Wing Middle Drive Finishing Series
9 Moves- 4 Finishes from Right (36 total), 4 from Left (36 total)= 72 total finishes
Click HERE to view WING MIDDLE DRIVE VIDEO

D) High Post Reverse Pivot Series!
Click HERE to view HIGH POST REVERSE PIVOT VIDEO
Improve your footwork & Finishing!
4 Makes Anchor Layup- R & L
4 Makes 2 Foot Spin to Finish- R & L
4 Makes 2 Foot Spin to Step Through- R & L
4 Makes Fake Spin- R & L
4 Make Fake Spin to Step Through- R & L

SHOOTING: 3 times this week

A) Triple Threat Single Move Mid-Range Pull Up Series- Shooting from 15′ not 3’s
Click HERE to view TRIPLE THREAT SINGLE MOVE MID-RANGE PULL UP VIDEO

4 Moves- 5 times each move each side- 40 total from left, 40 from right, not counting makes

B) Inside Out- Shooting from FT line area- 5, shoot from extended elbow- 5 (10 times from left side, 10 times from right 20 total)
C) Crossover- Shooting from FT line area- 5, shoot from extended elbow- 5 (10 times from left side, 10 times from right 20 total)

D) Between Legs- Shooting from FT line area- 5, shoot from extended elbow- 5 (10 times from left side, 10 times from right 20 total

E) Behind the Back- Shooting from FT line area- 5, shoot from extended elbow- 5 (10 times from left side, 10 times from right 20 total)
 
3 SHOOTING CHALLENGES- Please do in order listed below.
 
1) 2 Miss Post Shooting- Rules are below picture, follow rules listed (record your #)
(click on picture to enlarge)
 
2) 3 Point Shooting Challenge- Rules are below picture, please use 2 makes at each spot instead of the 3 listed
(click on picture to enlarge)
 
3) Pressure Shooting- Rules are below
(click on picture to enlarge)
 
 
BALL HANDLING: 3 times this week (if unable to do shooting or finishing, please replace those workouts with ball handling)
Please click on the BALL HANDLING TAB for 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. 
 
 
CORE STRENGTH, SPEED & AGILITY: 3 days per week

Basketball Workout
Week #4 (Tues Apr 15-Mon Apr 22)
If you have not been in touch with your assigned accountability groups please do so this week even if not working out.

FINISHING: # of times this week-4
A) Mikan Drill (2:55-4:09 on video): 36 total finishes
Click HERE to view FINISHING VIDEO

B) Wing Baseline Drive Finishing Series!
Click HERE to view WING BASELINE DRIVE FINISHING VIDEO
5 Makes from each side (10 total)- Standard 1 foot layup
5 Makes from each side (10 total)- Jump Stop
5 Makes from each side (10 total)- Inside Hand Layup
5 Makes from each side (10 total)- Same Hand Reverse
5 Makes from each side (10 total)- Opp Hand Reverse
5 Makes from each side (10 total)- 2 Foot Jordan Reverse
5 Makes from each side (10 total)- Step Through Leaners
5 Makes from each side (10 total)- 2nd Pivot Fade
5 Makes from each side (10 total)- 1 Foot Spin to Finish
5 Makes from each side (10 total)- 2 Foot Spin to Finish
5 Makes from each side (10 total)- Spin to Step Through

C) Wing Middle Drive Finishing Series
9 Moves- 4 Finishes from Right (36 total), 4 from Left (36 total)= 72 total finishes
Click HERE to view WING MIDDLE DRIVE VIDEO

D) High Post Reverse Pivot Series!
Click HERE to view HIGH POST REVERSE PIVOT VIDEO
Improve your footwork & Finishing!
4 Makes Anchor Layup- R & L
4 Makes 2 Foot Spin to Finish- R & L
4 Makes 2 Foot Spin to Step Through- R & L
4 Makes Fake Spin- R & L
4 Make Fake Spin to Step Through- R & L

 

SHOOTING: 3 times this week

A) Triple Threat Single Move Mid-Range Pull Up Series- Shooting from 15′ not 3’s
Click HERE to view TRIPLE THREAT SINGLE MOVE MID-RANGE PULL UP VIDEO
4 Moves- 5 times each move each side- 40 total from left, 40 from right, not counting makes
B) Inside Out- Shooting from FT line area- 5, shoot from extended elbow- 5 (10 times from left side, 10 times from right 20 total)
C) Crossover- Shooting from FT line area- 5, shoot from extended elbow- 5 (10 times from left side, 10 times from right 20 total)
D) Between Legs- Shooting from FT line area- 5, shoot from extended elbow- 5 (10 times from left side, 10 times from right 20 total
E) Behind the Back- Shooting from FT line area- 5, shoot from extended elbow- 5 (10 times from left side, 10 times from right 20 total)

 
3 SHOOTING CHALLANGES- Please do in order listed below.
 
1) 2 Miss Post Shooting- Rules are below picture, follow rules listed (record your #)
(click on picture to enlarge)
 
2) 3 Point Shooting Challenge- Rules are below picture, please use 2 makes at each spot instead of the 3 listed
(click on picture to enlarge)
 
3) Pressure Shooting- Rules are below
(click on picture to enlarge)
 
 
BALL HANDLING: 3 times this week (if unable to do shooting or finishing, please replace those workouts with ball handling)
Please click on the BALL HANDLING TAB for 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. 
 
 
CORE STRENGTH, SPEED & AGILITY: 3 days per week

Basketball Workout
Week #5 (Wed Apr 22-Wed Apr 29)
If you have not been in touch with your assigned accountability groups please do so this week even if not working out.

FINISHING: # of times this week-3
A) Weak Hand Burnout Series (use your off hand)- 4 times this week
Click HERE to view WEAK HAND BURNOUT VIDEO

B) Floater Series- 4 times this week; # of makes listed on workout
Click HERE to view FLOATER SERIES VIDEO

C) Wing Middle Drive Finishing Series
9 Moves- 4 Finishes from Right (36 total), 4 from Left (36 total)= 72 total finishes
Click HERE to view WING MIDDLE DRIVE VIDEO

D) High Post Reverse Pivot Series
Click HERE to view HIGH POST REVERSE PIVOT VIDEO
Improve your footwork & Finishing!
4 Makes Anchor Layup- R & L
4 Makes 2 Foot Spin to Finish- R & L
4 Makes 2 Foot Spin to Step Through- R & L
4 Makes Fake Spin- R & L
4 Make Fake Spin to Step Through- R & L

 

SHOOTING: 3 times this week

A) Triple Threat Single Move Mid-Range Pull Up Series- Shooting from 15′ not 3’s

Click HERE to view TRIPLE THREAT SINGLE MOVE MID-RANGE PULL UP VIDEO
4 Moves- 5 times each move each side- 40 total from left, 40 from right, not counting makes
B) Inside Out- Shooting from FT line area- 5, shoot from extended elbow- 5 (10 times from left side, 10 times from right 20 total)
C) Crossover- Shooting from FT line area- 5, shoot from extended elbow- 5 (10 times from left side, 10 times from right 20 total)
D) Between Legs- Shooting from FT line area- 5, shoot from extended elbow- 5 (10 times from left side, 10 times from right 20 total
E) Behind the Back- Shooting from FT line area- 5, shoot from extended elbow- 5 (10 times from left side, 10 times from right 20 total)
F)
Make 50 Free Throws

G) Make 30 3’s from each of the 5 spots- corner, wing, top of key, wing, corner
 
 
BALL HANDLING: 3 times this week (if unable to do shooting or finishing, please replace those workouts with ball handling)
Please click on the BALL HANDLING TAB for 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. 
 
 
CORE STRENGTH, SPEED & AGILITY: 4 days per week

Basketball Workout
Week #6 (Thur Apr 30-Thur May 7)
If you have not been in touch with your assigned accountability groups please do so this week even if not working out.

Do these workouts 1st:

A) Skate Quick Change Finishing– 4 times this week; 5 makes from each side, each move
Click HERE to view SKATE QUICK CHANGE FINISHING VIDEO

B) Weak Hand Burnout Series (use your off hand)- 4 times this week
Click HERE to view WEAK HAND BURNOUT VIDEO

C) Floater Series– 4 times this week; # of makes listed on workout
Click HERE to view FLOATER SERIES VIDEO

 
FINISHING: # of times this week-4

1) Mikan Drill (2:55-4:09 on video)– 48 total
Click HERE to view FINISHING VIDEO

2) Wing Middle Drive Finishing Series
9 Moves- 3 Finishes from Right (27 total), 3 from Left (27 total)= 54 total finishes
Click HERE to view WING MIDDLE DRIVE VIDEO

3) High Post Reverse Pivot Series
Click HERE to view HIGH POST REVERSE PIVOT VIDEO
Improve your footwork & Finishing!
4 Makes Anchor Layup- R & L
4 Makes 2 Foot Spin to Finish- R & L
4 Makes 2 Foot Spin to Step Through- R & L
4 Makes Fake Spin- R & L
4 Make Fake Spin to Step Through- R & L

 
SHOOTING: 4 times this week

A) Triple Threat Single Move Mid-Range Pull Up Series- Shooting from 15′ not 3’s

Click HERE to view TRIPLE THREAT SINGLE MOVE MID-RANGE PULL UP VIDEO
4 Moves- 5 times each move each side- 40 total from left, 40 from right, not counting makes
B) Inside Out- Shooting from FT line area- 5, shoot from extended elbow- 5 (10 times from left side, 10 times from right 20 total)
C) Crossover- Shooting from FT line area- 5, shoot from extended elbow- 5 (10 times from left side, 10 times from right 20 total)
D) Between Legs- Shooting from FT line area- 5, shoot from extended elbow- 5 (10 times from left side, 10 times from right 20 total
E) Behind the Back- Shooting from FT line area- 5, shoot from extended elbow- 5 (10 times from left side, 10 times from right 20 total)
F)
Make 50 Free Throws

G) Make 40 3’s from each of the 5 spots- corner, wing, top of key, wing, corner

BALL HANDLING: 3 times this week (if unable to do shooting or finishing, please replace those workouts with ball handling)

Please click on the BALL HANDLING TAB for 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.

CORE STRENGTH, SPEED & AGILITY: 4 days per week
 
 

Basketball Workout
Week #7 (Wed May 13-Wed May 20)
If you have not been in touch with your assigned accountability groups please do so this week even if not working out.

Do these workouts 1st:

A) Skate Quick Change Finishing– 4 times this week; 5 makes from each side, each move
Click HERE to view SKATE QUICK CHANGE FINISHING VIDEO

B) Weak Hand Burnout Series (use your off hand)- 4 times this week
Click HERE to view WEAK HAND BURNOUT VIDEO

C) Floater Series– 4 times this week; # of makes listed on workout
Click HERE to view FLOATER SERIES VIDEO

 
FINISHING: # of times this week-4

1) Mikan Drill (2:55-4:09 on video)– 48 total
Click HERE to view FINISHING VIDEO

2) Wing Middle Drive Finishing Series
9 Moves- 3 Finishes from Right (27 total), 3 from Left (27 total)= 54 total finishes
Click HERE to view WING MIDDLE DRIVE VIDEO

3) High Post Reverse Pivot Series
Click HERE to view HIGH POST REVERSE PIVOT VIDEO
Improve your footwork & Finishing!
4 Makes Anchor Layup- R & L
4 Makes 2 Foot Spin to Finish- R & L
4 Makes 2 Foot Spin to Step Through- R & L
4 Makes Fake Spin- R & L
4 Make Fake Spin to Step Through- R & L

 
SHOOTING: 4 times this week

A) Triple Threat Single Move Mid-Range Pull Up Series- Shooting from 15′ not 3’s

Click HERE to view TRIPLE THREAT SINGLE MOVE MID-RANGE PULL UP VIDEO
4 Moves- 5 times each move each side- 40 total from left, 40 from right, not counting makes
B) Inside Out- Shooting from FT line area- 5, shoot from extended elbow- 5 (10 times from left side, 10 times from right 20 total)
C) Crossover- Shooting from FT line area- 5, shoot from extended elbow- 5 (10 times from left side, 10 times from right 20 total)
D) Between Legs- Shooting from FT line area- 5, shoot from extended elbow- 5 (10 times from left side, 10 times from right 20 total
E) Behind the Back- Shooting from FT line area- 5, shoot from extended elbow- 5 (10 times from left side, 10 times from right 20 total)
F)
Make 50 Free Throws

G) Make 40 3’s from each of the 5 spots- corner, wing, top of key, wing, corner

BALL HANDLING: 3 times this week (if unable to do shooting or finishing, please replace those workouts with ball handling)

Please click on the BALL HANDLING TAB for 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.

CORE STRENGTH, SPEED & AGILITY: 4 days per week
 
 

Ball Handling Skill Drills

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

 

 

Additional Basketball Skill Drills

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.

  • Step Back Off the Cone Dribble
    Attack dribble at cone then break dribble down (turn body so dribble is by back foot and body is between cone and dribble), big back dribbles away from cone then cross BB to other hand (front, legs, back) & dribble around cone (be sure to go around cone so dribble is in hand farthest away from cone)
  • Ladder Drills (if you do not have a rope ladder, you can draw one with chalk on concrete or tape one down, athletic tape works pretty well if you have some)
    1 BB In & Out- 1 dribble in & out of each of the ladder boxes (right & left)
    1 BB In & Out w/ Cross- 1 dribble in ladder box then cross (front, legs, back) then move up to next box all the way thru
    2 BB Sideways Pound- pound each BB in a box and move your way down the ladder sideways (down & back)
    2 BB Sideways Double Pound- double pound each BB in a box and move your way down the ladder sideways (down & back)
    ADVANCED DRILL: 2 BB In & Out- dribble 1 BB while moving the 2nd BB in & out of each of the ladder boxes (right & left)
    ADVANCED DRILL: 2 BB In & Out w/ cross- 1 dribble each BB in ladder box then cross (front, legs, back) then move up to next box all the way thru
  • 1 Basketball & 1 Tennis Ball
    Toss-Bounce-Go Get It:
    While dribbling 1 BB, toss the tennis ball up and a short distance away from you, let it bounce 1 time and go catch it (while keeping the BB dribble) before it bounces again
    ADVANCED DRILL: Toss-Bounce-Go Get It- do a cross (front, legs, back) before moving to catch tennis ball
  • Walking Cross (forward & backward)
    Bounce the BB 1 time between each step as you walk forward (stay low, bend at the knees not the waist)
  • Calipari
    1 BB- Quick crosses (front, legs, back) while stepping sideways slowly along a straight line (quick crosses, SLOW feet)
  • Behind the Back Pass
    1 BB- Behind the Back pass to partner or against a wall (with no dribble then with 1 pound dribble & pass)
    ADVANDED DRILL: 2 BB Behind the Back Pass- Dribble 1 BB while passing the 2nd BB behind your back to a partner of against a wall

 

Individual Core Strength, Speed & Agility Workout

 

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. 

Click HERE to view the Loyalty Training Online Home Workouts