Below, I've broken down and provided you with two advanced workouts and one kids workout. It's important for players to develop skills which will allow them to play any position. Advanced Guard Basketball Workout: The Advanced Guard Workout is a tough workout consisting of made shots that focus on scoring out of the pick-and-roll , different ways of finishing at the basket, and outside shooting.
A great basketball workout for all guards. Drill 3 - Midrange Shooting — 30 Made Shots. Drill 7 - Pick and Roll Series - 66 Made Shots To simulate a pick-and-roll situation, you will make 22 shots out of the PnR from three different areas of the floor. You must make the following shots at each of the 3 spots. Drill 9 - Advanced Layup Series — 50 Made Shots During the advanced layup series, you must make 10 layups beginning from outside the three-point line at each of the 5 spots.
The five spots are: left corner, left wing, top of the key, right wing, right corner. Drill 11 - Three-Point Shooting — 25 Made Shots Starting in the left corner, make 5 shots at each of the 5 spots from three-point distance. Drill 13 - Transition Pull-Ups from the Elbows — 20 Made Shots Starting at half-court, dribble towards the basket at game-speed and make 10 pull-up shots from the right elbow and 10 pull-up shots from the left elbow.
Drill 14 - Transition Three-Point Pull-Ups — 15 Made Shots Starting at half-court, dribble towards the basket at game-speed and make 5 pull-up shots from the right wing, top of the key, and left wing for a total of 15 made shots. Advanced Post Basketball Workout: The Advanced Post Workout is a tough workout consisting of made shots that focus on scoring out of the low post , high post, and also incorporates outside shooting. A great workout for all any players that want to improve their post game.
Drill 15 - Midrange Shooting - 50 Made Shots Starting in the left corner, make 10 shots at each of the 5 spots from midrange distance. Drill 17 - Three-Point Shooting - 25 Made Shots Starting in the left corner, make 5 shots at each of the 5 spots from three-point distance. Continue this until 10 made layups.
Drill 4 - Layup Series - 30 Made Shots During the layup series you must make 6 layups beginning from outside the three-point line at each of the 5 spots. To get into great basketball shape, your conditioning program must be: Energy system specific. Your conditioning drills need to be short to medium in duration 15 seconds to two minutes and very intense with limited rest. Movement specific. Utilize basketball movement patterns: sprinting, back pedaling, defensive sliding, and jumping limit jumping and emphasize defensive position.
Stress changing direction agility and the importance of being able to plant off of either foot. Emphasize being in a low and athletic stance at all times with hands up.
Your workouts should get progressively harder. Drills: Pick 4 drills each workout Time: Perform each drill for 45 seconds Reps: Perform 4 reps for each drill Rest: Rest 60 seconds between drills Zig Zag Start in one corner of the court. Sprint to the closest elbow, reverse pivot, and defensive slide to where mid-court and the sideline intersect.
Then drop step and sprint to the next elbow, reverse pivot, and defensive slide to the corner baseline. Lastly back pedal hands held above your head back to the starting point. Repeat for the desired time or reps.
Full Court Z Start in one corner of the court. Defensive slide facing away from the court up the sideline to mid-court, drop step, and sprint diagonally to the opposite corner on the same baseline from where you started. Then back pedal hands held above your head to the corner of the far baseline. Then jog the baseline and begin the drill again from this corner. Hourglass Start in one corner of the court. Sprint diagonally across the court to the opposite corner, drop step, and defensive slide facing the court to the other corner.
Sprint diagonally across the court to the opposite corner, drop step, and defensive slide facing the court back to where you started. Up the Alley Start at one elbow. Sprint straight ahead to the far baseline, defensive slide to the close sideline, back pedal hands held overhead the length of the court, and then defensive slide to the lane and repeat for desired reps or time.
Online registration is open for five divisions of competition at the U. Open Basketball Championships that will take place July in Indiana. With a nod to legendary player George Mikan, Kyrie Irving demonstrates a good way to practice finishing at the rim. With the help of Klay Thompson and Ryan Anderson, coach John Calipari demonstrates the fundamentals of shooting a basketball.
Online registration is open for all five divisions of competition at the U. Youth sports took a hit during the pandemic, something the USA Basketball Foundation hopes to help rectify this year.
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Then do the same drill but wit reverse underhand layups. This drill will teach you how to quickly grab the ball. And take a shot while taking the permitted two steps. And it makes sure you can think while you work, because you have to keep track of counting your baskets.
For hot shots, you alternate between foul line corners, taking a shot at each corner. Stand facing forward, throw the ball to yourself, and fire quickly. Try to make 20 as quickly as you can. Then, do the same thing, alternating corners, but begin with your back to the basket.
Toss the ball to yourself, then turn and shoot. This drill is a very simple fake that will help keep the defense on its toes. For this drill spin the ball to yourself and catch it. Give a quick pump fake really selling it with your eyes, and by bending your legs. Take a relocate dribble to your right.
Pull the ball and pop the shot as quickly as you can. Then do the same thing on your left side. Try hitting ten makes on each side. For this one, split the three point line up into 5 different locations: baseline, top, other baseline, and in between the tops and baseline. Be sure to take one dribble and then pull up.
Move to the next spot once you hit them all. Time yourself to see how long this takes, and try to improve it every day. Then come from the left block, with the left handed floater. Do this until you hit 10 makes on each side.
This move is great for creating space. Basically dribble the ball between one leg, and then rather than keep moving in that direction, move your legs in the opposite direction. Try this 10 times on each side. And be sure to keep your head and eyes up!
Take a punch dribble, and then lift up for the shot. You can also introduce a step back or change of direction before pulling up for the bucket. Anyway, try 20 of these on each foot. Start on the left side of the court by the wing. Grab it and rip it through, driving towards the baseline. Then cross over into your right hand, and sell the right drive. Then cross it back to your left, and finish with the left. But he was already working on his speed and change of direction back then.
This is a simple shuttle drill. Just pick two points on the ground or use two cones about 10 feet apart. Facing forward start right in the middle and take a sliding step to get to point. Then take slides in the other direction to hit the other point. And then turn and sprint it out towards the first point as fast as you can. If you want to be a great defender you have to be able to change direction at the drop of a dime, and change your movements quickly.
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