Ball Handling Workout
Ball Handling Drill #1: Knee Pounds
Instructions:
30 seconds right hand pound dribbles
30 seconds left hand pound dribbles
Drill adapted from The 5 Minute Ball Handling Warm-Up
Ball Handling Drill #2: High/Low Pounds
Instructions:•
30 seconds right hand high/low pound dribbles
30 seconds left hand high/low pound dribbles
Drill adapted from 5 Ball Handling Drills Every Player Should Do
Ball Handling Drill #3: Around One Leg
Instructions:
30 seconds right hand around one leg dribbles
30 seconds left hand around one leg dribbles
Drill adapted from 17 Stationary Ball Handling Drills
Ball Handling Drill #4: Figure 8 Dribbling
Instructions:
30 seconds of figure 8 dribbling, then switch directions and go for another 30 seconds
Drill adapted from 17 Stationary Ball Handling Drills
Ball Handling Drill #5: One Dribble Crossovers
Instructions:
30 seconds right hand pound - one dribble crossovers
30 seconds left hand pound - one dribble crossovers
Drill adapted from 17 Stationary Ball Handling Drills
Ball Handling Drill #6: One Dribble Between the Legs
Instructions:
30 seconds right hand pound - between the legs crossovers
30 seconds left hand pound - between the legs crossovers
Drill adapted from 17 Stationary Ball Handling Drills
Ball Handling Drill #7: One Dribble Between the Back
Instructions:
30 seconds right hand pound - between the back crossovers
30 seconds left hand pound - between the back crossovers
Drill adapted from 17 Stationary Ball Handling Drills
BALL HANDLING CHALLENGE: Push Out Combo Drill
Instructions:
Complete the following moves in order for 20 seconds each. Record how many combo reps you can complete in one minute (a combo rep is one full move together. I.e. completing one pound/over/pound - double crossover combo equals one rep)
20 seconds of pound/over/pound - double crossover over combos
20 seconds of pound/over/pound - between the legs - crossover combos
20 seconds of pound/over/pound - between the legs - behind the back combos
Shooting Workout
Shooting Drill #1: Form Shooting
Instructions:
Make 10 form shooting swishes from 5-7 feet away from the basket
Make 10 form shooting swishes from 10-12 feet away from the basket
Drill adapted from 3 Drills to Increase Your Shooting Range
Shooting Drill #2: Catch and Shoot
Instructions:
Make 10 catch and shoot shots from 10-12 feet away from the basket at various spots on the floor
Make 10 catch and shoot shots from 12-15 feet away from the basket at various spots on the floor
Drill adapted from 5 Shooting Drills with No Rebounder
Shooting Drill #3: One Dribble Pull-Ups
Instructions:
Make 10 one dribble pull-up jump shots from various spots on the floor
Drill adapted from 20-20 Vision Workout
Shooting Drill #4: Dribble Hesi Pull-Ups
Instructions:
Make 10 dribble hesi pull-up jump shots from various spots on the floor
Drill adapted from 15 Drills to Become a Better Game Shooter
Shooting Drill #5: Crossover Pull-Ups
Instructions:
Make 10 crossover pull-up jump shots from various spots on the floor
Drill adapted from 15 Drills to Become a Better Game Shooter
Shooting Drill #6: Spin Series Phase 1
Instructions:
Toss the ball out to yourself
Square up to the rim and catch and shoot from 15 feet away from the basket
Make 10 total shots from various spots on the floor
Drill adapted from Full Shooting Workout for Basketball Players
Shooting Drill #7: Spin Series Phase 2
Instructions:
Toss the ball out to yourself
Square up to the rim, use a jab step, and shoot a one dribble pull-up jump shot
Make 10 total shots from various spots on the floor
Drill adapted from Full Shooting Workout for Basketball Players
Shooting Drill #8: Spin Series Phase 3
Instructions:
Toss the ball out to yourself
Square up to the rim, use a shot fake, and shoot a one dribble pull-up jump shot
Make 10 total shots from various spots on the floor
Drill adapted from Full Shooting Workout for Basketball Players
Shooting Drill #9: Spin Series Phase 4
Instructions:
Toss the ball out to yourself
Square up to the rim and shoot a catch and shoot 3 point shot
Make 10 total shots from various spots on the floor
Drill adapted from Full Shooting Workout for Basketball Players
The unofficial record at Michigan is 72 threes in 5 minutes held by Matt Vogrich. Nik got bored today and felt like breaking it. He did it on his 3rd attempt.
SHOOTING CHALLENGE: Michigan Shooting Challenge
Instructions:
Shoot three point shots for five minutes
Record how many times you make a 3 point shot in five minutes
Your goal is to make 50 3 point shots in five minutes. However, if you reach 50 makes before five minutes is up keep shooting. Record your total score, whether you beat the challenge or not, in our daily workout form.
Strength & Conditioning
60 Seconds of Push-ups (set 1)
45 Seconds of Push-ups (set 2)
30 Seconds of Push-ups (set 3)
60 Seconds of Triceps Dips (set 1)
45 Seconds of Triceps Dips (set 2)
30 Seconds of Triceps Dips (set 3)
2:00 Plank
1:30 Right Side Plank
1:30 Left Side Plank
Conditioning
20 Yard Run – 10 times
40 Yard Run – 5 times
Jump Rope
1:00 – Two Feet
1:00 – Right Foot Only
1:00 – Left Foot Only
1:00 – Run in Place
1:00 – Two Feet