20 Individual Shooting Workouts

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TABLE OF CONTENTS 20 INDIVIDUAL

SHOOTING WORKOUTS

CONTENTS

INTRODUCTION ........................................................................................................ 4

Basic Guard Shooting Workout ................................................................................................... 6

Basic Post Shooting Workout ..................................................................................................... 11

Advanced Guard Shooting Workout ........................................................................................ 15

Advanced Post Shooting Workout ........................................................................................... 20

30 Minute Guard Shooting Workout ....................................................................................... 25

30 Minute Post Shooting Workout ........................................................................................... 29

1 Hour Guard Shooting Workout .............................................................................................. 33

1 Hour Post Shooting Workout ................................................................................................. 41

100 Made Shots Shooting Workout ......................................................................................... 47

200 Made Shots Shooting Workout ......................................................................................... 50

300 Made Shots Shooting Workout ......................................................................................... 55

Kids Shooting Workout #1 ......................................................................................................... 62

Kids Shooting Workout #2 ......................................................................................................... 66

Beat the Pro’s Shooting Workout ............................................................................................. 70

Get ‘Em Up Shooting Workout .................................................................................................. 74

Off-Ball Shooting Workout ........................................................................................................ 77

Sweat It Out Shooting Workout ................................................................................................ 81

In-A-Row Shooting Workout .................................................................................................... 86

Long-Range Sniper Shooting Workout ................................................................................... 91

Three-Point Specialist Shooting Workout .............................................................................. 96

CONCLUSION ........................................................................................................ 101

INTRODUCTION 20 INDIVIDUAL

SHOOTING WORKOUTS

4

INTRODUCTION

Hey there,

Many coaches will be surprised to learn how few shots players actually attempt during

team practices.

With so many other skills, offenses, defenses, and special situations to work on during

team practices, players have no chance of shooting an amount of shots that will make

them a better shooter.

Iif you want to develop great shooters, it's imperative that your players are working on

their shot in their own time.

The biggest problem with this is that most players have absolutely no idea what they're

meant to work on when they're at the gym by themselves or with friends...

They end up going to the gym, mucking around with their friends and throwing up a

few three-pointers, and then going home thinking they improved.

Do you think players actually improve when they do this? I don't.

Which is why I've put together this book of 20 individual shooting workouts.

By providing your players with shooting workouts they can perform on their own, you

can be sure that they're doing the right things to improve their shot when they're by

themselves at the gym.

Before you get to the shooting workouts, here are a few things you should remember:

 All of the following 20 workouts have been deliberately designed for players that

only have access to a basketball and a hoop. There is no fancy equipment

required that only the top players will have available to them. In some workouts, I

will recommend using a chair or cone as a defender, but the drill can easily be

performed without one.

 These individual workouts can be performed with a partner. In fact, I recommend

it if you have one available. That way players can rebound for each other and two

people will be getting better instead of one. So encourage your players to take a

friend when they go to the gym to work on their shot!

 To be a great shooter, I recommend performing one of these workouts at least 5

times a week. To be a good shooter, perform a shooting workout 3 times a week.

 I once wrote a post that shared 3 absolute musts for every basketball workout.

They are:

1. You must have a plan (you will find 20 of them in this book).

2. You must workout at game speed (it's the only way to improve).

3. You must track your shots (take a pen and don't forget to write down your

attempts).

INTRODUCTION 20 INDIVIDUAL

SHOOTING WORKOUTS

5

 If you need to adjust the amount of made shots on certain workouts, go for it!

Customize the shooting plans to suit your players.

 Finally, don't be afraid to switch up the workouts. It would be boring to perform

the same workout every time you go to the gym.

Allow guards to perform post workouts and vice versa. Doing so creates positionless

players and keeps the workouts fresh and interesting!

Good luck!

- Coach Mac

BASIC GUARD SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

6

Basic Guard Shooting Workout

“I use my scoring ability to be a better passer, and my passing ability to become a

better scorer.”

- Steve Nash

Drill:

Made

Shots:

Date: Date: Date: Date: Date: Date:

Form Shooting: 3ft

10

10 /

Form Shooting: 3ft

5

5 /

Form Shooting: 3ft

5

5 /

Free Throws

5

5 /

X Out Layups

10

10 /

Free Throws

5

5 /

Chair Attack:

In-and-Out, Drive

8

8 /

Chair Attack:

In-and-Out, Shot

4

4 /

Chair Attack:

Crossover, Drive

8

8 /

Chair Attack:

Crossover, Shot

4

4 /

Chair Attack:

Through-the-Legs,

Drive

8

8 /

Chair Attack:

Through-the-Legs, Shot

4

4 /

BASIC GUARD SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

7

Chair Attack:

Behind-the-Back, Drive

8

8 /

Chair Attack:

Behind-the-Back, Shot

4

4 /

Free Throws

5

5 /

PnR Guard:

Drive

8

8 /

PnR Guard:

2-Dribble Pull-Up

8

8 /

PnR Guard:

Step Back Three

4

4 /

PnR Guard:

Deny Screen, Drive

8

8 /

Free Throws

5

5 /

Midrange Shots:

Left Corner

5

5 /

Midrange Shots:

Left Wing

5

5 /

Midrange Shots:

Top of Key

5

5 /

Midrange Shots:

Right Wing

5

5 /

Midrange Shots:

Right Corner

5

5 /

1-Dribble Pull-Up:

Left Corner

5

5 /

1-Dribble Pull-Up:

Left Wing

5

5 /

1-Dribble Pull-Up:

Top of Key

5

5 /

BASIC GUARD SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

8

1-Dribble Pull-Up:

Right Wing

5

5 /

1-Dribble Pull-Up:

Right Corner

5

5 /

Three-Point Shots:

Left Corner

3

3 /

Three-Point Shots:

Left Wing

3

3 /

Three-Point Shots:

Top of Key

3

3 /

Three-Point Shots:

Right Wing

3

3 /

Three-Point Shots:

Right Corner

3

3 /

Free Throws

5

5 /

Total:

196

Made

Shots

196 /

Shooting workout created by Coach Mac from www.basketballforcoaches.com

BASIC GUARD SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

9

Basic Guard Workout Instructions

Overview: The Basic Workout is a workout consisting of 196 made shots that focus on

scoring out of the pick-and-roll, driving to the basket, and outside shooting. This is a

great workout for all guards.

You Will Need:

 One basketball

WORKOUT INSTRUCTIONS:

Form Shooting 3ft — 10 Made Shots — Make 10 shots shooting from 3ft away from

the basket.

Form Shooting 5ft — 5 Made Shots — Make 5 shots shooting from 5ft away from the

basket.

Form Shooting 7ft — 5 Made Shots — Make 5 shots shooting from 7ft away from the

basket.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

X-Out Layups — 10 Made Shots — X-out layups works on finishing at the ring with

both hands. The player starts on the right elbow and then dribbles in and makes a right-

handed layup. They immediately rebound the basketball, dribble out to the left elbow,

and then dribble in for a left-handed layup, then they rebound and dribble out to the

right elbow again. Continue this until 10 made layups.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Chair Attack Series — 48 Made Shots — Begin this drill by placing a chair or cone on

each wing at the three-point line. The player will then attack one of the chairs off the

dribble by performing a move that will lead into a layup or a jump shot. Each time they

rebound the basketball, they then dribble out to the other side and attack the chair on

the opposite wing. You must make the following moves:

 In-and-out, drive x 8

 In-and-out, jump shot x 4

 Crossover, drive x 8

 Crossover, jump shot x 4

 Through-the-legs, drive x 8

 Through-the-legs, jump shot x 4

 Behind-the-back, drive x 8

 Behind-the-back, jump shot x 4

BASIC GUARD SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

10

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Pick and Roll Series — 28 Made Shots — Start by placing 1 chair on each wing.

Switching sides after each shot, perform the following moves off the pick and roll for

the set amount of made shots:

 Drive to the basket - 8 makes.

 2-dribble pull-up - 8 makes.

 Step back, three-point shot - 4 makes.

 Deny screen, drive - 8 makes.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Midrange Shooting — 25 Made Shots — Starting in the left corner, make 5 shots at

each of the 5 spots from midrange distance. The five spots are left corner, left wing, top

of the key, right wing, right corner.

1-Dribble Pull-Up — 25 Made Shots — Starting in the left corner, make 5 shots at each

of the 5 spots starting from the three-point line. The five spots are left corner, left wing,

top of the key, right wing, right corner.

Three-Point Shooting — 15 Made Shots — Starting in the left corner, make 3 shots at

each of the 5 spots from three-point distance. The five spots are left corner, left wing,

top of the key, right wing, right corner.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

BASIC POST SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

11

Basic Post Shooting Workout

“It’s not up to anyone else to make me give my best.”

- Hakeem Olajuwon

Drill:

Made

Shots:

Date: Date: Date: Date: Date: Date:

Form Shooting: 3ft

10

10 /

Form Shooting: 5ft

5

5 /

Form Shooting: 7ft

5

5 /

Free Throws

5

5 /

Block to Block

20

20 /

Short Corner to

Short Corner

10

10 /

Free Throws

2

2 /

Mikan Layups

20

20 /

Reverse Mikan Layups

20

20 /

Free Throws

2

2 /

Low Post:

Drop Steps

20

20 /

Low Post:

Jump Hooks

20

20 /

BASIC POST SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

12

Low Post:

Up and Under

20

20 /

Low Post:

Fade Away

10

10 /

Low Post:

Reverse Pivot, Shot

10

10 /

Free Throws

2

2 /

Elbow to Elbow

10

10 /

Midrange Shots:

Left Corner

5

5 /

Midrange Shots:

Left Wing

5

5 /

Midrange Shots:

Top of the Key

5

5 /

Midrange Shots:

Right Wing

5

5 /

Midrange Shots:

Right Corner

5

5 /

Free Throws

5

5 /

Total:

221

Made

Shots

221 /

Shooting workout created by Coach Mac from www.basketballforcoaches.com

BASIC POST SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

13

Basic Post Workout Instructions

Overview: The Basic Post Workout is a workout consisting of 221 made shots that

focus on scoring out of the low post and shooting the midrange shot. This is a great

workout for all any players that want to improve their post game.

You Will Need:

 One basketball

WORKOUT INSTRUCTIONS:

Form Shooting 3ft — 10 Made Shots — Make 10 shots shooting from 3ft away from

the basket.

Form Shooting 5ft — 5 Made Shots — Make 5 shots shooting from 5ft away from the

basket.

Form Shooting 7ft — 5 Made Shots — Make 5 shots shooting from 7ft away from the

basket.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Block to Block — 20 Made Shots — Continuous jump shots swapping from block to

block until you’ve made 20 shots.

Short Corner to Short Corner — 10 Made Shots — Continuous jump shots swapping

from short corner to short corner until you’ve made 20 shots.

Free Throws — 2 Made Shots — Using your complete free-throw routine, make 2

free-throws.

Mikan Layups — 20 Made Shots — Stand under the basket facing the baseline. Begin

on the right side and shoot a right-handed layup. As soon as the basketball falls through

the net, catch it while keeping your hands up. Immediately go into a left handed layup

on the other side. This continues for the 20 made shots.

Reverse Mikan Layups — 20 Made Shots — Stand under the basket with your back

towards the baseline. Begin by shooting a layup with your right hand and then catch the

basketball high as soon as the shot falls through the net. Immediately lay the ball up

with your left hand on the other side. This continues for the 20 made shots.

Free Throws — 2 Made Shots — Using your complete free-throw routine, make 2

free-throws.

BASIC POST SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

14

Low Block Post Moves — 80 Made Shots — While switching blocks after each shot,

make following moves:

 Drop step x 20

 Jump hook x 20

 Up-and-under x20

 Fade away x10

 Reverse pivot, shot x 10

Free Throws — 2 Made Shots — Using your complete free-throw routine, make 2

free-throws.

Elbow to Elbow — 10 Made Shots — Continuous jump shots swapping from elbow to

elbow until you’ve made 10 shots.

Midrange Shooting — 25 Made Shots — Starting in the left corner, make 5 shots at

each of the 5 spots from midrange distance. The five spots are left corner, left wing, top

of the key, right wing, right corner.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

ADVANCED GUARD SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

15

Advanced Guard Shooting Workout

“No matter how many shots you miss, you gotta always have the confidence that the

next one is going in.”

- Steph Curry

Drill:

Made

Shots:

Date: Date: Date: Date: Date: Date:

Form Shooting: 3ft

10

10 /

Form Shooting: 5ft

5

5 /

Form Shooting: 7ft

5

5 /

Free Throws

5

5 /

Midrange Shots:

Corner to Elbow

10

10 /

Midrange Shots:

Elbow to Elbow

10

10 /

Midrange Shots:

Elbow to Corner

10

10 /

Free Throws

5

5 /

Three-Point Shots:

Corner to Wings

5

5 /

Three-Point Shots:

Wing to Wing

5

5 /

4 /

5 /

Three-Point Shots:

Wing to Corner

5

5 /

Free Throws

5

5 /

ADVANCED GUARD SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

16

PnR Left Wing:

2-Dribble Jump

Shots

7

7 /

PnR Top of Key:

2-Dribble Jump

Shots

7

7 /

PnR Right Wing:

2-Dribble Jump

Shots

7

7 /

PnR Left Wing:

Step Back Three

5

5 /

PnR Top of Key:

Step Back Three

5

5 /

PnR Right Wing:

Step Back Three

5

5 /

PnR Left Wing:

Drive and Finish

10

10 /

PnR Top of Key:

Drive and Finish

10

10 /

PnR Right Wing:

Drive and Finish

10

10 /

Free Throws

5

5 /

Advanced Layup

Series x2:

Left Corner

10

10 /

Advanced Layup

Series x2:

Left Wing

10

10 /

Advanced Layup

Series x2:

Top of Key

10

10 /

Advanced Layup

Series x2:

Right Wing

10

10 /

Advanced Layup

Series x2:

Right Corner

10

10 /

Free Throws

5

5 /

ADVANCED GUARD SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

17

Three-Point Shots:

Left Corner

5

5 /

Three-Point Shots:

Left Wing

5

5 /

Three-Point Shots:

Top of Key

5

5 /

Three-Point Shots:

Right Wing

5

5 /

Three-Point Shots:

Right Corner

5

5 /

Free Throws

5

5 /

Transition Pull-Up:

Left Elbow

10

10 /

Transition Pull-Up:

Right Elbow

10

10 /

Transition Threes:

Left Wing

5

5 /

Transition Threes:

Top of Key

5

5 /

Transition Threes:

Right Wing

5

5 /

Free Throws

10

10 /

Total:

281 Made

Shots

281 /

Shooting workout created by Coach Mac from www.basketballforcoaches.com

ADVANCED GUARD SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

18

Advanced Guard Workout

Instructions

Overview: The Advanced Guard Workout is a tough workout consisting of 281 made

shots that focus on scoring out of the pick-and-roll, different ways of finishing at the

basket, and outside shooting. This is a great workout for all advanced guards.

You Will Need:

 One basketball

WORKOUT INSTRUCTIONS:

Form Shooting 3ft — 10 Made Shots — Make 10 shots shooting from 3ft away from

the basket.

Form Shooting 5ft — 5 Made Shots — Make 5 shots shooting from 5ft away from the

basket.

Form Shooting 7ft — 5 Made Shots — Make 5 shots shooting from 7ft away from the

basket.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Midrange Shooting — 30 Made Shots — In this drill you will perform 3 different sets of

movements. You will have two points and you must keep switching between them and

make 10 shots during each set.

 Set 1: Left corner to left elbow - 10 made shots.

 Set 2: Elbow to Elbow - 10 made shots.

 Set 3: Right corner to right elbow - 10 made shots.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Three-Point Shooting — 15 Made Shots — In this drill you will perform 3 different sets

of movements. You will have two points and you must keep switching between them

and make 5 shots during each set.

 Set 1: Left corner to left wing - 5 made shots.

 Set 2: Left wing to right wing - 5 made shots.

 Set 3: Right corner to right wing - 5 made shots.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

ADVANCED GUARD SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

19

Pick and Roll Series — 66 Made Shots — During the pick and roll series you will make

22 shots from 3 different spots on the floor. The left wing, top of the key, and the right

wing. You must make the following shots at each of the 3 spots.

 2-dribble jump shot x 7

 Step back three-pointer x 5

 Drive and finish x 10

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

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. Make

sure you attack the basket! The 5 layups you must make are:

 Right-hand layup.

 Left-hand layup.

 Reverse layup.

 Floater.

 Euro step.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Three-Point Shooting — 25 Made Shots — Starting in the left corner, make 5 shots at

each of the 5 spots from three-point distance. The five spots are left corner, left wing,

top of the key, right wing, right corner.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

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.

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.

Free Throws — 10 Made Shots — Using your complete free-throw routine, make 10

free-throws.

ADVANCED POST SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

20

Advanced Post Shooting Workout

“It’s not about the number of hours you practice, it’s about the number of hours your

mind is present during the practice.”

- Kobe Bryant

Drill:

Made

Shots:

Date: Date: Date: Date: Date: Date:

Mikan Layups

20

20 /

Reverse Mikan

Layups

20

20 /

Form Shooting: 3ft

10

10 /

Form Shooting: 5 ft

10

10 /

Form Shooting: 7ft

10

10 /

Free Throws

10

10 /

Block to Block

20

20 /

Short Corner to

Short Corner

20

20 /

Right Low Post:

Drop Step

10

10 /

Right Low Post:

Jump Hook

10

10 /

Right Low Post:

Up-and-Under

10

10 /

Right Low Post:

Fade Away

10

10 /

ADVANCED POST SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

21

Right Low Post:

Reverse Pivot,

Jump Shot

10

10 /

Left Low Post:

Drop Step

10

10 /

Left Low Post:

Jump Hook

10

10 /

Left Low Post:

Up-and-Under

10

10 /

Left Low Post:

Fade Away

10

10 /

Left Low Post:

Reverse Pivot,

Jump Shot

10

10 /

Free Throws

5

5 /

Elbow to Elbow

20

20 /

Right High Post:

Shot Fake,

1-Dribble Layup

5

5 /

Right High Post:

Shot Fake,

Spin Layup

5

5 /

Left High Post:

Shot Fake,

1-Dribble Layup

5

5 /

Left High Post:

Shot Fake,

Spin Layup

5

5 /

Free Throws

5

5 /

Midrange Shots:

Left Corner

10

10 /

Midrange Shots:

Left Wing

10

10 /

Midrange Shots:

Top of Key

10

10 /

ADVANCED POST SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

22

Midrange Shots:

Right Wing

10

10 /

Midrange Shots:

Right Corner

10

10 /

Free Throws

5

5 /

Three-Point Shots:

Left Corner

5

10 /

Three-Point Shots:

Left Wing

5

10 /

Three-Point Shots:

Top of Key

5

5 /

Three-Point Shots:

Right Wing

5

5 /

Three-Point Shots:

Right Corner

5

5 /

Free Throws

10

10 /

Total:

360 Made

Shots

360 /

Shooting workout created by Coach Mac from www.basketballforcoaches.com

ADVANCED POST SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

23

Advanced Post Workout Instructions

Overview: The Advanced Post Workout is a tough workout consisting of 355 made

shots that focus on scoring out of the low post, high post, and also incorporates

outside shooting. This is a great workout for all any players that want to improve their

post game.

You Will Need:

 One basketball

WORKOUT INSTRUCTIONS:

Mikan Layups — 20 Made Shots — Stand under the basket facing the baseline. Begin

on the right side and shoot a right-handed layup. As soon as the basketball falls through

the net, catch it while keeping your hands up. Immediately go into a left handed layup

on the other side. This continues for the 20 made shots.

Reverse Mikan Layups — 20 Made Shots — Stand under the basket with your back

towards the baseline. Begin by shooting a layup with your right hand and then catch the

basketball high as soon as the shot falls through the net. Immediately lay the ball up

with your left hand on the other side. This continues for the 20 made shots.

Form Shooting 3ft — 10 Made Shots — Make 10 shots shooting from 3ft away from

the basket.

Form Shooting 5ft — 10 Made Shots — Make 10 shots shooting from 5ft away from

the basket.

Form Shooting 7ft — 10 Made Shots — Make 10 shots shooting from 7ft away from

the basket.

Free Throws — 10 Made Shots — Using your complete free-throw routine, make 10

free-throws.

Block to Block — 20 Made Shots — Continuous jump shots swapping from block to

block until you’ve made 20 shots.

Short Corner to Short Corner — 20 Made Shots — Continuous jump shots swapping

from short corner to short corner until you’ve made 20 shots.

Right Block Post Moves — 50 Made Shots — From the right block, make 10 shots of

each of the following moves:

 Drop step.

 Jump hook.

 Up-and-under.

 Fade away.

 Reverse pivot, shot.

ADVANCED POST SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

24

Left Block Post Moves — 50 Made Shots — From the left block, make 10 shots of

each of the following moves:

 Drop step.

 Jump hook.

 Up-and-under.

 Fade away.

 Reverse pivot, shot.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Elbow to Elbow — 20 Made Shots — Continuous jump shots swapping from elbow to

elbow until you’ve made 20 shots.

Right Elbow Post Moves — 10 Made Shots — From the right elbow, make 5 shots of

each of the following moves:

 Shot fake, 1-dribble layup.

 Shot fake, 1-dribble spin layup.

Left Elbow Post Moves — 10 Made Shots — From the left elbow, make 5 shots of

each of the following moves:

 Shot fake, 1-dribble layup.

 Shot fake, 1-dribble spin layup.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Midrange Shooting — 50 Made Shots — Starting in the left corner, make 10 shots at

each of the 5 spots from midrange distance. The five spots are left corner, left wing, top

of the key, right wing, right corner.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Three-Point Shooting — 25 Made Shots — Starting in the left corner, make 5 shots at

each of the 5 spots from three-point distance. The five spots are left corner, left wing,

top of the key, right wing, right corner.

Free Throws — 10 Made Shots — Using your complete free-throw routine, make 10

free-throws.

30 MINUTE GUARD SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

25

30 Minute Guard Shooting Workout

“No one I know works harder than me. And no one I’ll ever meet will ever outwork me.

I just won’t let that happen.”

- Kevin Durant

Drill:

Made

Shots:

Date: Date: Date: Date: Date: Date:

Form Shooting: 3ft

1m

Form Shooting: 5ft

1m

Form Shooting: 7ft

1m

Free Throws

1m

X-Out Layups

1m

Block to Block

1m

Elbow to Elbow

1m

Three-Point Shots

1m

Free Throws

2m

Rest

1m

Low Post:

Drop Step

1m

Low Post:

Jump Hook

1m

30 MINUTE GUARD SHOOTING WORKOUT 20 INDIVIDUAL

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26

Low Post:

Fade Away

1m

Low Post:

Up-and-Under

1m

Chair Attack:

In-and-Out, Drive

1m

Chair Attack:

Crossover, Drive

1m

Chair Attack:

Through-the-Legs,

Drive

1m

Chair Attack:

Behind-the-Back,

Drive

1m

Chair Attack:

In-and-Out, Shot

1m

Chair Attack:

Crossover, Shot

1m

Chair Attack:

Through-the-Legs,

Shot

1m

Chair Attack:

Behind-the-Back,

Shot

1m

Rest

1m

Midrange Shots

2m

Three-Point Shots

2m

Free Throws

2m

Total:

30 Mins 30 Mins 30 Mins 30 Mins 30 Mins 30 Mins 30 Mins

Shooting workout created by Coach Mac from

www.basketballforcoaches.com

30 MINUTE GUARD SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

27

30 Minute Guard Workout

Instructions

Overview: A 30 minute timed workout for the guard position. This workout has a focus

of attacking and scoring off the dribble as well as outside shooting and some low-post

practice.

You Will Need:

 A device to time the workout. This could be an iPhone, iPad, game-clock,

stopwatch, etc.

 One basketball.

 2 chairs or cones.

Caution with Timed Workouts: There are two major problems that arise when you

perform timed workouts:

1. Knowing when to change drills and what to do next. You can use an iPad or

iPhone with the clock showing to help you keep track of time. You don’t want to

be running to the piece of paper each time.

2. Tracking your results. With only one minute of shooting for most drills, that

doesn’t leave much time to mark down your results.

With that said, my recommendation is to only use a timed workout when you have

someone else there (a parent, coach, or teammate) that can keep track of the time,

mark down your results, and tell you which drill is next.

WORKOUT INSTRUCTIONS:

0:00 - 0:01 — Form Shooting 3ft: Shoot for 1 minute from 3ft away from the basket.

0:01 - 0:02 — Form Shooting 5ft: Shoot for 1 minute from 5ft away from the basket.

0:02 - 0:03 — Form Shooting 7ft: Shoot for 1 minute from 7ft away from the basket.

0:03 - 0:04 — Free Throws: Using your complete free-throw routine, shoot free

throws for 1 minute.

0:04 - 0:05 — X-Out Layups: X-out layups works on finishing at the ring with both

hands. The player starts on the right elbow and then dribbles in and makes a right-

handed layup. They immediately rebound the basketball, dribble out to the left elbow,

and then dribble in for a left-handed layup, then they rebound and dribble out to the

right elbow again. Continue this for 1 minute.

30 MINUTE GUARD SHOOTING WORKOUT 20 INDIVIDUAL

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28

0:05 - 0:06 — Block to Block: Continuous jump shots swapping from block to block

after every shot for 1 minute.

0:06 - 0:07 — Elbow to Elbow: Continuous jump shots swapping from elbow to

elbow after each shot for 1 minute.

0:07 - 0:08 — Three-Point Shots: Shoot three-pointers from anywhere beyond the

arc for 1 minute.

0:08 - 0:10 — Free Throws: Using your complete free-throw routine, shoot free

throws for 2 minutes

0:10 - 0:11 — Rest: Get a quick drink of water and catch your breath for 1 minute.

0:11 - 0:15 — Low Block Post Moves: Switching from one side to the other, perform

the following low post moves for 1 minute each:

 Drop step.

 Jump hook.

 Fade-away.

 Up-and-under.

0:15 - 0:23 — Chair Attack Series: Begin this drill by placing a chair or cone on each

wing at the three-point line. The player will then attack one of the chairs off the dribble

by performing a move that will lead into a layup or a jump shot. Each time they rebound

the basketball, they then dribble out to the other side and attack the chair on the

opposite wing. Perform the following moves for 1 minute each.

 In-and-out, drive.

 In-and-out, jump shot.

 Crossover, drive.

 Crossover, jump shot.

 Through-the-legs, drive.

 Through-the-legs, jump shot.

 Behind-the-back, drive.

 Behind-the-back, jump shot.

0:23 - 0:24 — Rest: Get a quick drink of water and catch your breath for 1 minute.

0:24 - 0:26 —Midrange Shooting: Shoot midrange shots from anywhere on the floor

for 2 minutes.

0:26 - 0:28 — Three-Point Shooting: Shoot three-pointers from anywhere beyond

the arc for 2 minutes.

0:28 - 0:30 — Free Throws: Using your complete free-throw routine, shoot free

throws for 2 minutes.

30 MINUTE POST SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

29

30 Minute Post Shooting Workout

“The time when there is no one there to feel sorry for you or cheer for you is when a

player is made.”

- Tim Duncan

Drill:

Made

Shots:

Date: Date: Date: Date: Date: Date:

Form Shooting: 3ft

1m

Form Shooting: 5ft

1m

Form Shooting: 7ft

1m

Free Throws

1m

X-Out Layups

1m

Block to Block

1m

Elbow to Elbow

1m

Wing to Wing

1m

Short Corner to

Short Corner

1m

Free Throws

1m

Rest

1m

Low Post:

Drop Step

2m

30 MINUTE POST SHOOTING WORKOUT 20 INDIVIDUAL

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30

Low Post:

Jump Hook

2m

Low Post:

Fade Away

2m

Low Post:

Up-and-Under

2m

Free Throws

1m

Rest

1m

High Post:

Jab Step, Shoot

2m

High Post:

Shot Fake, Drive

2m

High Post:

Shot Fake,

1-Dribble Spin

2m

High Post:

Shot Fake, Shoot

2m

Midrange Shooting

1m

Total:

30 Mins 30 Mins 30 Mins 30 Mins 30 Mins 30 Mins 30 Mins

Shooting workout created by Coach Mac from www.basketballforcoaches.com

30 MINUTE POST SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

31

30 Minute Post Workout Instructions

Overview: A 30-minute timed workout for the post position. This workout has focus on

scoring off both the low and high block as well as mid-range shooting.

You Will Need:

 A device to time the workout. This could be an iPhone, iPad, game-clock,

stopwatch, etc.

 One basketball.

Caution with Timed Workouts: There are two major problems that arise when you

perform timed workouts:

1. Knowing when to change drills and what to do next. You can use an iPad or

iPhone with the clock showing to help you keep track of time. You don’t want to

be running to the piece of paper each time.

2. Tracking your results. With only one minute of shooting for most drills, that

doesn’t leave much time to mark down your results.

With that said, my recommendation is to only use a timed workout when you have

someone else there (a parent, coach, or teammate) that can keep track of the time,

mark down your results, and tell you which drill is next.

WORKOUT INSTRUCTIONS:

0:00 - 0:01 — Form Shooting 3ft: Shoot for 1 minute from 3ft away from the basket.

0:01 - 0:02 — Form Shooting 5ft: Shoot for 1 minute from 5ft away from the basket.

0:02 - 0:03 — Form Shooting 7ft: Shoot for 1 minute from 7ft away from the basket.

0:03 - 0:04 — Free Throws: Using your complete free-throw routine, shoot free

throws for 1 minutes.

0:04 - 0:05 — X-Out Layups: X-out layups works on finishing at the ring with both

hands. The player starts on the right elbow and then dribbles in and makes a right-

handed layup. They immediately rebound the basketball, dribble out to the left elbow,

and then dribble in for a left-handed layup, then they rebound and dribble out to the

right elbow again. Continue this for 1 minute.

0:05 - 0:06 — Block to Block: Continuous jump shots swapping from block to block

after every shot for 1 minute.

0:06 - 0:07 — Elbow to Elbow: Continuous jump shots swapping from elbow to

elbow after each shot for 1 minute.

30 MINUTE POST SHOOTING WORKOUT 20 INDIVIDUAL

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32

0:07 - 0:08 — Wing to Wing: Continuous jump shots swapping from wing to wing

after each shot for 1 minute.

0:08 - 0:09 — Short Corner to Short Corner: Continuous jump shots swapping from

short corner to short corner after each shot for 1 minute.

0:09 - 0:10 — Free Throws: Using your complete free-throw routine, shoot free

throws for 1 minutes.

0:10 - 0:11 — Rest: Get a quick drink of water and catch your breath for 1 minute.

0:11 - 0:19 — Low Post Moves: Switching from block to block after each shot,

perform the following post moves for 2 minutes each:

 Drop step.

 Jump hook.

 Fade-away.

 Up-and-under.

0:19 - 0:20 — Free Throws: Using your complete free-throw routine, shoot free

throws for 1 minute.

0:20 - 0:21 — Rest: Get a quick drink of water and catch your breath for 1 minute.

0:21 - 0:29 — High Post Moves: Switching from elbow to elbow after each shot,

perform the following post moves for 2 minutes each:

 Jab step, shoot.

 Shot fake, drive.

 Shot fake, 1-dribble spin.

 Shot fake, shoot.

0:29 - 0:30 —Midrange Shooting: Shoot midrange shots from anywhere on the floor

for 1 minute.

1 HOUR GUARD SHOOTING WORKOUT 20 INDIVIDUAL

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33

1 Hour Guard Shooting Workout

“I got overlooked in high school and college. My main thing was to just outwork

everybody.”

- Damian Lillard

Drill:

Made

Shots:

Date: Date: Date: Date: Date: Date:

Form Shooting: 3ft

1m

Form Shooting: 5ft

1m

Form Shooting: 7ft

1m

Free Throws

2m

X-Out Layups

1m

Block to Block

1m

Elbow to Elbow

1m

Wing to Wing

1m

Three-Point Shots

1m

Free Throws

2m

Rest

1m

Right Low Block:

Drop Step

1m

1 HOUR GUARD SHOOTING WORKOUT 20 INDIVIDUAL

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34

Right Low Block:

Jump Hook

1m

Right Low Block:

Fade Away

1m

Right Low Block:

Up-and-Under

1m

Left Low Block:

Drop Step

1m

Left Low Block:

Jump Hook

1m

Left Low Block:

Fade Away

1m

Left Low Block:

Up-and-Under

1m

Free Throws

1m

Rest

1m

RW Chair Attack:

In-and-Out, Drive

1m

RW Chair Attack:

In-and-Out, Jump

Shot

1m

RW Chair Attack:

Crossover, Drive

1m

RW Chair Attack:

Crossover, Jump

Shot

1m

RW Chair Attack:

Through-the-Legs,

Drive

1m

RW Chair Attack:

Through-the-Legs,

Jump Shot

1m

RW Chair Attack:

Behind-the-Back,

Drive

1m

1 HOUR GUARD SHOOTING WORKOUT 20 INDIVIDUAL

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35

RW Chair Attack:

Behind-the-Back,

Jump Shot

1m

Free Throws

1m

Rest

1m

LW Chair Attack:

In-and-Out, Drive

1m

LW Chair Attack:

In-and-Out, Jump

Shot

1m

LW Chair Attack:

Crossover, Drive

1m

LW Chair Attack:

Crossover, Jump

Shot

1m

LW Chair Attack:

Through-the-Legs,

Drive

1m

LW Chair Attack:

Through-the-Legs,

Jump Shot

1m

LW Chair Attack:

Behind-the-Back,

Drive

1m

LW Chair Attack:

Behind-the-Back,

Jump Shot

1m

Free Throws

1m

Rest

1m

Midrange Shot:

Left Corner

30s

Midrange Shot:

Left Wing

30s

Midrange Shot:

Top of the Key

30s

1 HOUR GUARD SHOOTING WORKOUT 20 INDIVIDUAL

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36

Midrange Shot:

Right Wing

30s

Midrange Shot:

Right Corner

30s

Rest

1m

1-Dribble Pull-Up:

Left Corner

30s

1-Dribble Pull-Up:

Left Wing

30s

1-Dribble Pull-Up:

Top of Key

30s

1-Dribble Pull-Up:

Right Wing

30s

1-Dribble Pull-Up:

Right Corner

30s

Rest

1m

2-Dribble Pull-Up:

Left Corner

30s

2-Dribble Pull-Up:

Left Wing

30s

2-Dribble Pull-Up:

Top of Key

30s

2-Dribble Pull-Up:

Right Wing

30s

2-Dribble Pull-Up:

Right Corner

30s

Rest

1m

Three-Point Shot:

Left Corner

30s

1 HOUR GUARD SHOOTING WORKOUT 20 INDIVIDUAL

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37

Three-Point Shot:

Left Wing

30s

Three-Point Shot:

Top of Key

30s

Three-Point Shot:

Right Wing

30s

Three-Point Shot:

Right Corner

30s

Rest

1m

Deep Three-Point

Shot: Left Corner

30s

Deep Three-Point

Shot: Left Wing

30s

Deep Three-Point

Shot: Top of Key

30s

Deep Three-Point

Shot: Right Wing

30s

Deep Three-Point

Shot: Right Corner

30

Total:

1 Hour 1 Hour 1 Hour 1 Hour 1 Hour 1 Hour 1 Hour

Shooting workout created by Coach Mac from www.basketballforcoaches.com

1 HOUR GUARD SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

38

1 Hour Guard Workout Instructions

Overview: A 1-hour timed workout for the guard position. This workout has a focus of

attacking and scoring off the dribble as well as outside shooting from all over the floor.

You Will Need:

 A device to time the workout. This could be an iPhone, iPad, game-clock,

stopwatch, etc.

 One basketball.

 2 chairs or cones.

Caution with Timed Workouts: There are two major problems that arise when you

perform timed workouts:

1. Knowing when to change drills and what to do next. You can use an iPad or iPhone

with the clock showing to help you keep track of time. You don’t want to be running

to the piece of paper each time.

2. Tracking your results. With only one minute of shooting for most drills, that doesn’t

leave much time to mark down your results.

With that said, my recommendation is to only use a timed workout when you have

someone else there (a parent, coach, or teammate) that can keep track of the time,

mark down your results, and tell you which drill is next.

WORKOUT INSTRUCTIONS:

0:00 - 0:01 — Form Shooting 3ft: Shoot for 1 minute from 3ft away from the basket.

0:01 - 0:02 — Form Shooting 5ft: Shoot for 1 minute from 5ft away from the basket.

0:02 - 0:03 — Form Shooting 7ft: Shoot for 1 minute from 7ft away from the basket.

0:03 - 0:05 — Free Throws: Using your complete free-throw routine, shoot free

throws for 2 minutes.

0:05 - 0:06 — X-Out Layups: X-out layups works on finishing at the ring with both

hands. The player starts on the right elbow and then dribbles in and makes a right-

handed layup. They immediately rebound the basketball, dribble out to the left elbow,

and then dribble in for a left-handed layup, then they rebound and dribble out to the

right elbow again. Continue this for 1 minute.

0:06 - 0:07 — Block to Block: Continuous jump shots swapping from block to block

after every shot for 1 minute.

1 HOUR GUARD SHOOTING WORKOUT 20 INDIVIDUAL

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39

0:07 - 0:08 — Elbow to Elbow: Continuous jump shots swapping from elbow to

elbow after each shot for 1 minute.

0:08 - 0:09 — Wing to Wing: Continuous jump shots swapping from wing to wing

after each shot for 1 minute.

0:09 - 0:10 — Three-Point Shots: Shoot three-pointers from anywhere beyond the

arc for 1 minute.

0:10 - 0:12 — Free Throws: Using your complete free-throw routine, shoot free

throws for 2 minutes

0:12 - 0:13 — Rest: Get a quick drink of water and catch your breath for 1 minute.

0:13 - 0:17 — Right Low Block Post Moves: From the right block, perform the

following post moves for 1 minute each:

 Drop step.

 Jump hook.

 Fade-away.

 Up-and-under.

0:17 - 0:21 — Left Low Block Post Moves: From the left block, perform the following

post moves for 1 minute each:

 Drop step.

 Jump hook.

 Fade-away.

 Up-and-under.

0:21 - 0:22 — Free Throws: Using your complete free-throw routine, shoot free

throws for 1 minute.

0:22 - 0:23 — Rest: Get a quick drink of water and catch your breath for 1 minute.

0:23 - 0:31 — Right Wing Chair Attack: Begin this drill by placing a chair or cone at

the three-point line on the right wing. Players will then attack the chair off the dribble

by performing moves that will lead into a layup or a jump shot. Perform the following

moves for 1 minute each.

 In-and-out, drive.

 In-and-out, jump shot.

 Crossover, drive.

 Crossover, jump shot.

 Through-the-legs, drive.

 Through-the-legs, jump shot.

 Behind-the-back, drive.

 Behind-the-back, jump shot.

1 HOUR GUARD SHOOTING WORKOUT 20 INDIVIDUAL

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40

0:31 - 0:32 — Free Throws: Using your complete free-throw routine, shoot free

throws for 1 minute.

0:32 - 0:33 — Rest: Get a quick drink of water and catch your breath for 1 minute.

0:33 - 0:41 — Left Wing Chair Attack: Begin this drill by placing a chair or cone at the

three-point line on the left wing. Players will then attack the chair off the dribble by

performing moves that will lead into a layup or a jump shot. Perform the following

moves for 1 minute each.

 In-and-out, drive.

 In-and-out, jump shot.

 Crossover, drive.

 Crossover, jump shot.

 Through-the-legs, drive.

 Through-the-legs, jump shot.

 Behind-the-back, drive.

 Behind-the-back, jump shot.

0:41 - 0:42 — Free Throws: Using your complete free-throw routine, shoot free

throws for 1 minute.

0:42 - 0:43 — Rest: Get a quick drink of water and catch your breath for 1 minute.

0:43 - 0:45.30 —Midrange Shooting: Shoot for 30 seconds from each of the 5

different midrange spots on the floor.

0:45.30 - 0:46.30 — Rest: Get a quick drink of water and catch your breath for 1

minute.

0:46.30 - 0:49 — 1-Dribble Pull-Up: Begin at the three-point line and take a single

dribble before pulling up for a midrange shot. Do this for 30 seconds at each of the 5

spots.

0:49 - 0:50 - Rest: Get a quick drink of water and catch your breath for 1 minute.

0:50 - 0:52.30 - 2-Dribble Pull-Up: Begin at the three-point line and take two

dribbles before pulling up for a midrange shot. Do this for 30 seconds at each of the 5

spots.

0:52.30 - 0:53.30 — Rest: Get a quick drink of water and catch your breath for 1

minute.

0:53.30 - 0:56 — Three-Point Shooting: Shoot for 30 seconds from each of the five

spots behind the three-point line.

0:56 - 0:57 — Rest: Get a quick drink of water and catch your breath for 1 minute.

0:57 - 0:59.30 — Deep Three-Point Shooting: Take one extra step back from the

three-point line and shoot for 30 seconds from each of the five spots. If a player can’t

do this, shoot from the regular three point line.

1 HOUR POST SHOOTING WORKOUT 20 INDIVIDUAL

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41

1 Hour Post Shooting Workout

“It’s not up to anyone else to make me give my best.”

- Hakeem Olajuwon

Drill:

Made

Shots:

Date: Date: Date: Date: Date: Date:

Form Shooting: 3ft

1m

Form Shooting: 5ft

1m

Form Shooting: 7ft

1m

Free Throws

1m

X-Out Layups

1m

Block to Block

1m

Elbow to Elbow

1m

Free Throws

1m

Right Low Post:

Drop Step

2m

Right Low Post:

Jump Hook

2m

Right Low Post:

Fade Away

2m

Right Low Post:

Up-and-Under

2m

1 HOUR POST SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

42

Right Low Post:

Reverse Pivot, Shot

2m

Free Throws

2m

Rest

1m

Left Low Post:

Drop Step

2m

Left Low Post:

Jump Hook

2m

Left Low Post:

Fade Away

2m

Left Low Post:

Up-and-Under

2m

Left Low Post:

Reverse Pivot, Shot

2m

Free Throws

1m

Rest

1m

Right Elbow:

Jab Step, Shoot

2m

Right Elbow:

Shot Fake, Drive

2m

Right Elbow:

Shot Fake,

1-Dribble Spin

2m

Right Elbow:

Shot Fake, Shoot

2m

Free Throws

1m

Rest

1m

1 HOUR POST SHOOTING WORKOUT 20 INDIVIDUAL

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43

Left Elbow:

Jab Step, Shoot

2m

Left Elbow:

Shot Fake, Drive

2m

Left Elbow:

Shot Fake,

1-Dribble Spin

2m

Left Elbow:

Shot Fake, Shoot

2m

Free Throws

1m

Rest

1m

Midrange Shots:

Left Corner

1m

Midrange Shots:

Left Wing

1m

Midrange Shots:

Top of Key

1m

Midrange Shots:

Right Wing

1m

Midrange Shots:

Right Corner

1m

Free Throws

2m

Total:

60 Mins 60 Mins 60 Mins 60 Mins 60 Mins 60 Mins 60 Mins

Shooting workout created by Coach Mac from www.basketballforcoaches.com

1 HOUR POST SHOOTING WORKOUT 20 INDIVIDUAL

SHOOTING WORKOUTS

44

1 Hour Post Workout Instructions

Overview: A 1-hour timed workout for the post position. This workout has focus on

scoring off both the low and high block as well as mid-range shooting.

You Will Need:

 A device to time the workout. This could be an iPhone, iPad, game-clock,

stopwatch, etc.

 One basketball.

Caution with Timed Workouts: There are two major problems that arise when you

perform timed workouts:

1. Knowing when to change drills and what to do next. You can use an iPad or iPhone

with the clock showing to help you keep track of time. You don’t want to be running

to the piece of paper each time.

2. Tracking your results. With only one minute of shooting for most drills, that doesn’t

leave much time to mark down your results.

With that said, my recommendation is to only use a timed workout when you have

someone else there (a parent, coach, or teammate) that can keep track of the time,

mark down your results, and tell you which drill is next.

WORKOUT INSTRUCTIONS:

0:00 - 0:01 — Form Shooting 3ft: Shoot for 1 minute from 3ft away from the basket.

0:01 - 0:02 — Form Shooting 5ft: Shoot for 1 minute from 5ft away from the basket.

0:02 - 0:03 — Form Shooting 7ft: Shoot for 1 minute from 7ft away from the basket.

0:03 - 0:04 — Free Throws: Using your complete free-throw routine, shoot free

throws for 1 minutes.

0:04 - 0:05 — X-Out Layups: X-out layups works on finishing at the ring with both

hands. The player starts on the right elbow and then dribbles in and makes a right-

handed layup. They immediately rebound the basketball, dribble out to the left elbow,

and then dribble in for a left-handed layup, then they rebound and dribble out to the

right elbow again. Continue this for 1 minute.

0:05 - 0:06 — Block to Block: Continuous jump shots swapping from block to block

after every shot for 1 minute.

0:06 - 0:07 — Elbow to Elbow: Continuous jump shots swapping from elbow to

elbow after each shot for 1 minute.

1 HOUR POST SHOOTING WORKOUT 20 INDIVIDUAL

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45

0:07 - 0:08 — Free Throws: Using your complete free-throw routine, shoot free

throws for 1 minutes.

0:08 - 0:18 — Right Block Post Moves: From the right block, perform the following

post moves for 2 minutes each:

 Drop step.

 Jump hook.

 Fade-away.

 Up-and-under.

 Reverse pivot, shot.

0:18 - 0:20 — Free Throws: Using your complete free-throw routine, shoot free

throws for 2 minutes

0:20 - 0:21 — Rest: Get a quick drink of water and catch your breath for 1 minute.

0:21 - 0:31 — Left Block Post Moves: From the left block, perform the following post

moves for 2 minutes each:

 Drop step.

 Jump hook.

 Fade-away.

 Up-and-under.

 Reverse pivot, shot.

0:31 - 0:32 — Free Throws: Using your complete free-throw routine, shoot free

throws for 1 minute.

0:32 - 0:33 — Rest: Get a quick drink of water and catch your breath for 1 minute.

0:33 - 0:41 — Right Elbow Post Moves: From the right elbow, perform the following

post moves for 2 minutes each:

 Jab step, shoot.

 Shot fake, drive.

 Shot fake, 1-dribble spin.

 Shot fake, shoot

0:41 - 0:42 — Free Throws: Using your complete free-throw routine, shoot free

throws for 1 minute.

0:42 - 0:43 — Rest: Get a quick drink of water and catch your breath for 1 minute.

0:43 - 0:51 — Left Elbow Post Moves: From the left elbow, perform the following post

moves for 2 minutes each:

 Jab step, shoot.

 Shot fake, drive.

 Shot fake, 1-dribble spin.

1 HOUR POST SHOOTING WORKOUT 20 INDIVIDUAL

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 Shot fake, shoot

0:51 - 0:52 — Free Throws: Using your complete free-throw routine, shoot free

throws for 1 minute.

0:52 - 0:53 — Rest: Get a quick drink of water and catch your breath for 1 minute.

0:53 - 0:58 —Midrange Shooting: Shoot for 1 minute from each of the 5 different

midrange spots on the floor.

0:58 - 1:00 — Free Throws: Using your complete free-throw routine, shoot free

throws for 2 minutes.

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100 Made Shots Shooting Workout

“Shooting 100 game speed shots is more valuable than 500 lazy shots. Lazy shooting is

a waste of time.”

- Jeff Hornacek

Drill:

Made

Shots:

Date: Date: Date: Date: Date: Date:

Form Shooting: 3ft

4

4 /

Block to Block

10

10 /

Free Throws

2

2 /

Core 6 Series:

Left Corner

6

6 /

Core 6 Series:

Left Wing

6

6 /

Core 6 Series:

Top of Key

6

6 /

Core 6 Series:

Right Wing

6

6 /

Core 6 Series:

Right Corner

6

6 /

Free Throws

2

2 /

Midrange Shots:

Left Corner

5

5 /

Midrange Shots:

Left Wing

5

5 /

Midrange Shots:

Top of Key

5

5 /

100 MADE SHOTS SHOOTING WORKOUT 20 INDIVIDUAL

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Midrange Shots:

Right Wing

5

5 /

Midrange Shots:

Right Corner

5

5 /

Free Throws

2

2 /

Three-Point Shots:

Left Corner

5

5 /

Three-Point Shots:

Left Wing

5

5 /

Three-Point Shots:

Top of Key

5

5 /

Three-Point Shots:

Right Wing

5

5 /

Three-Point Shots:

Right Corner

5

5 /

Total:

100 Made

Shots

100 /

Shooting workout created by Coach Mac from www.basketballforcoaches.com

100 MADE SHOTS SHOOTING WORKOUT 20 INDIVIDUAL

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100 Made Shots Workout Instructions

Overview: A 100 made shots workout for any player looking to improve their shooting.

This workout works on basic outside shooting from the midrange and three-point line

as well as adding in some drives. Great workout if you don’t have much time and just

want to get some shots up!

You Will Need:

 One basketball

WORKOUT INSTRUCTIONS:

Form Shooting 3ft — 3 Made Shots — Make 3 shots shooting from 3ft away from the

basket.

Block to Block — 10 Made Shots — Continuous jump shots swapping from block to

block until you’ve made 10 shots.

Core 6 Series — 6 Made Shots from 5 Spots — Make the following 6 shots starting

from each of the 5 spots around the three-point line. The five spots are left corner, left

wing, top of the key, right wing, right corner.

 Right-hand layup.

 Left-hand layup.

 1-dribble pull-up going left.

 1-dribble pull-up going right.

 Three-point shot x2

Free Throws — 2 Made Shots — Using your complete free-throw routine, make 2

free-throws.

Midrange Shooting — 25 Made Shots — Starting in the left corner, make 5 shots at

each of the 5 spots from midrange distance. The five spots are left corner, left wing, top

of the key, right wing, right corner.

Free Throws — 2 Made Shots — Using your complete free-throw routine, make 2

free-throws.

Three-Point Shooting — 25 Made Shots — Starting in the left corner, make 5 shots at

each of the 5 spots from three-point distance. The five spots are left corner, left wing,

top of the key, right wing, right corner.

200 MADE SHOTS SHOOTING WORKOUT 20 INDIVIDUAL

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200 Made Shots Shooting Workout

“Do your best when no one is looking. If you do that, then you can be successful in

anything that you put your mind to.”

- Bob Cousy

Drill:

Made

Shots:

Date: Date: Date: Date: Date: Date:

Mikan Drill

20

20 /

Form Shooting: 3ft

10

10 /

Form Shooting: 5ft

5

5 /

Form Shooting: 7ft

5

5 /

Free Throws

10

10 /

Block to Block

20

20 /

Elbow to Elbow

20

20 /

Midrange Shots:

Left Corner

5

5 /

Midrange Shots:

Top of Key

5

5 /

Midrange Shots:

Right Wing

5

5 /

Midrange Shots:

Right Corner

5

5 /

Free Throws

5

5 /

200 MADE SHOTS SHOOTING WORKOUT 20 INDIVIDUAL

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Three-Point Shots:

Left Corner

5

5 /

Three-Point Shots:

Left Wing

5

5 /

Three-Point Shots:

Top of Key

5

5 /

Three-Point Shots:

Right Wing

5

5 /

Three-Point Shots:

Right Corner

5

5 /

Free Throws

5

5 /

1-Dribble Pull-Up:

Left Corner

4

4 /

1-Dribble Pull-Up:

Left Wing

4

4 /

1-Dribble Pull-Up:

Top of Key

4

4 /

1-Dribble Pull-Up:

Right Wing

4

4 /

1-Dribble Pull-Up:

Right Corner

4

4 /

Free Throws

5

5 /

2-Dribble Pull-Up:

Left Corner

4

4 /

5 /

2-Dribble Pull-Up:

Left Wing

4

4 /

2-Dribble Pull-Up:

Top of Key

4

4 /

2-Dribble Pull-Up:

Right Wing

4

4 /

200 MADE SHOTS SHOOTING WORKOUT 20 INDIVIDUAL

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2-Dribble Pull-Up:

Right Corner

4

4 /

Free Throws

10

10 /

Total:

200 Made

Shots

200 /

Shooting workout created by Coach Mac from www.basketballforcoaches.com

200 MADE SHOTS SHOOTING WORKOUT 20 INDIVIDUAL

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200 Made Shots Workout

Instructions

Overview: A 200 made shots workout for any player looking to improve their shooting.

This workout works on basic outside shooting from the midrange and three-point line.

Great workout if you want to get some shots up!

You Will Need:

 One basketball

WORKOUT INSTRUCTIONS:

Mikan Drill — 20 Made Shots — Stand under the basket facing the baseline. Begin on

the right side and shoot a right-handed layup. As soon as the basketball falls through

the net, catch it while keeping your hands up. Immediately go into a left handed layup

on the other side. This continues for the 20 made shots.

Form Shooting 3ft — 10 Made Shots — Make 10 shots shooting from 3ft away from

the basket.

Form Shooting 5ft — 5 Made Shots — Make 5 shots shooting from 5ft away from the

basket.

Form Shooting 7ft — 5 Made Shots — Make 5 shots shooting from 7ft away from the

basket.

Free Throws — 10 Made Shots — Using your complete free-throw routine, make 10

free-throws.

Block to Block — 20 Made Shots — Continuous jump shots swapping from block to

block until you’ve made 20 shots.

Elbow to Elbow — 20 Made Shots — Continuous jump shots swapping from elbow to

elbow until you’ve made 20 shots.

Midrange Shooting — 25 Made Shots — Starting in the left corner, make 5 shots at

each of the 5 spots from midrange distance. The five spots are left corner, left wing, top

of the key, right wing, right corner.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Three-Point Shooting — 25 Made Shots — Starting in the left corner, make 5 shots at

each of the 5 spots from three-point distance. The five spots are left corner, left wing,

top of the key, right wing, right corner.

200 MADE SHOTS SHOOTING WORKOUT 20 INDIVIDUAL

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Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

1-Dribble Pull-Up — 20 Made Shots — Starting in the left corner, make 4 shots at

each of the 5 spots starting from the three-point line. The five spots are left corner, left

wing, top of the key, right wing, right corner.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

2-Dribble Pull-Up — 20 Made Shots — Starting in the left corner, make 4 shots at

each of the 5 spots starting from the three-point line. The five spots are left corner, left

wing, top of the key, right wing, right corner.

Free Throws — 10 Made Shots — Using your complete free-throw routine, make 10

free-throws.

300 MADE SHOTS SHOOTING WORKOUT 20 INDIVIDUAL

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300 Made Shots Shooting Workout

“Nobody should expect more of you than you expect of yourself.”

- Carmelo Anthony

Drill:

Made

Shots:

Date: Date: Date: Date: Date: Date:

Form Shooting: 3ft

10

10 /

Form Shooting: 5ft

5

5 /

Form Shooting: 7ft

5

5 /

Free Throws

5

5 /

Mikan Drill

20

20 /

Block to Block

10

10 /

Wing to Wing

10

10 /

Elbow to Elbow

10

10 /

Free Throws

5

5 /

Fake Series:

Shot Fake, Drive

5

5 /

Fake Series:

Jab Step, Drive

5

5 /

Fake Series:

1-Dribble Shot

5

5 /

300 MADE SHOTS SHOOTING WORKOUT 20 INDIVIDUAL

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Fake Series:

Jab Step,

1-Dribble Shot

5

5 /

Fake Series:

Shot Fake,

2-Dribble Shot

5

5 /

Fake Series:

Shot Fake, Shoot

5

5 /

Fake Series:

Jab Step, Shoot

5

5 /

Free Throws

10

10 /

Right Low Post:

Drop Step

5

5 /

Right Low Post:

Jump Hook

5

5 /

Right Low Post:

Fade Away

5

5 /

Right Low Post:

Up-and-Under

5

5 /

Free Throws

5

5 /

Left Low Post:

Drop Step

5

5 /

Left Low Post:

Jump Hook

5

5 /

Left Low Post:

Fade Away

5

5 /

Left Low Post:

Up-and-Under

5

5 /

Free Throws

5

5 /

Midrange Shots:

Left Corner

5

5 /

300 MADE SHOTS SHOOTING WORKOUT 20 INDIVIDUAL

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Midrange Shots:

Left Wing

5

5 /

Midrange Shots:

Top of the Key

5

5 /

Midrange Shots:

Right Wing

5

5 /

Midrange Shots:

Right Corner

5

5 /

Free Throws

5

5 /

1-Dribble Shots:

Left Corner

5

5 /

1-Dribble Shots:

Left Wing

5

5 /

1-Dribble Shots:

Top of the Key

5

5 /

1-Dribble Shots:

Right Wing

5

5 /

1-Dribble Shots:

Right Corner

5

5 /

Free Throws

5

5 /

Three-Point Shots:

Left Corner

5

5 /

Three-Point Shots:

Left Wing

5

5 /

Three-Point Shots:

Top of the Key

5

5 /

Three-Point Shots:

Right Wing

5

5 /

Three-Point Shots:

Right Corner

5

5 /

300 MADE SHOTS SHOOTING WORKOUT 20 INDIVIDUAL

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Free Throws

10

10 /

Transition Pull-Up:

Left Wing

5

5 /

Transition Pull-Up:

Top of the Key

5

5 /

Transition Pull-Up:

Right Wing

5

5 /

Free Throws

10

10 /

Total:

300 Made

Shots

300 /

Shooting workout created by Coach Mac from www.basketballforcoaches.com

300 MADE SHOTS SHOOTING WORKOUT 20 INDIVIDUAL

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300 Made Shots Workout

Instructions

Overview: A 300 made shots workout for any player looking to improve their shooting.

This workout works on outside shooting from the midrange and three-point line, low

post moves, and also incorporates a series of specifically focusing on making fakes out

of triple threat.

You Will Need:

 One basketball

WORKOUT INSTRUCTIONS:

Form Shooting 3ft — 10 Made Shots — Make 10 shots shooting from 3ft away from

the basket.

Form Shooting 5ft — 5 Made Shots — Make 5 shots shooting from 5ft away from the

basket.

Form Shooting 7ft — 5 Made Shots — Make 5 shots shooting from 7ft away from the

basket.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Mikan Drill — 20 Made Shots — Stand under the basket facing the baseline. Begin on

the right side and shoot a right-handed layup. As soon as the basketball falls through

the net, catch it while keeping your hands up. Immediately go into a left handed layup

on the other side. This continues for the 20 made shots.

Block to Block — 10 Made Shots — Continuous jump shots swapping from block to

block until you’ve made 10 shots.

Wing to Wing — 10 Made Shots — Continuous jump shots swapping from wing to

wing until you’ve made 10 shots.

Elbow to Elbow — 10 Made Shots — Continuous jump shots swapping from elbow to

elbow until you’ve made 10 shots.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Fake Series — 40 Shots — During the fake series, after each shot you will rebound the

basketball and then dribble to the three-point line before spinning the basketball back

to yourself and getting in triple threat position. From triple threat, make 5 shots using

each of the following moves:

300 MADE SHOTS SHOOTING WORKOUT 20 INDIVIDUAL

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 Shot fake, drive.

 Jab step, drive.

 Shot fake, 1-dribble shot.

 Jab step, 1-dribble shot.

 Shot fake, 2-dribble shot.

 Jab step, 2-dribble shot.

 Shot fake, shoot.

 Jab step, shoot.

Free Throws — 10 Made Shots — Using your complete free-throw routine, make 10

free-throws.

Right Low Post — 20 Made Shots — From the right low post, make 5 shots using each

of the following low-post moves:

 Drop step.

 Jump hook.

 Fade-away.

 Up-and-under.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Left Low Post — 20 Made Shots — From the left low post, make 5 shots using each of

the following low-post moves:

 Drop step.

 Jump hook.

 Fade-away.

 Up-and-under.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Midrange Shooting — 25 Made Shots — Starting in the left corner, make 5 shots at

each of the 5 spots from midrange distance. The five spots are left corner, left wing, top

of the key, right wing, right corner.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

1-Dribble Pull-Up — 25 Made Shots — Starting in the left corner, make 5 shots at each

of the 5 spots starting from the three-point line. The five spots are left corner, left wing,

top of the key, right wing, right corner.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

300 MADE SHOTS SHOOTING WORKOUT 20 INDIVIDUAL

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Three-Point Shooting — 25 Made Shots — Starting in the left corner, make 5 shots at

each of the 5 spots from three-point distance. The five spots are left corner, left wing,

top of the key, right wing, right corner.

Free Throws — 10 Made Shots — Using your complete free-throw routine, make 10

free-throws.

Transition Pull-Ups — 15 Made Shots — Starting at half-court, dribble towards the

basket at game-speed and make 5 pull-up shots varying from three-point range to

midrange from the left wing, top of the key, and the right wing.

Free Throws — 10 Made Shots — Using your complete free-throw routine, make 10

free-throws.

KIDS SHOOTING WORKOUT #1 20 INDIVIDUAL

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Kids Shooting Workout #1

“I thought I was done after practice. The USA guys taught me that after practice I need

to work on my game.”

- Anthony Davis

Drill:

Made

Shots:

Date: Date: Date: Date: Date: Date:

Form Shooting: 3ft

10

10 /

Form Shooting: 5ft

5

5 /

Form Shooting: 7ft

5

5 /

Free Throws

2

2 /

X-Out Layups

10

10 /

Layup Series:

Left Corner

6

6 /

Layup Series:

Left Wing

6

6 /

Layup Series:

Top of Key

6

6 /

Layup Series:

Right Wing

6

6 /

Layup Series:

Right Corner

6

6 /

Beat Jamal Crawford.

Free Throw

Shooting(+2 for a

make, -1 for a miss)

Start on 10

20 = Win

0 = Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Midrange Shots:

Left Corner

3

3 /

KIDS SHOOTING WORKOUT #1 20 INDIVIDUAL

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Midrange Shots:

Left Wing

3

3 /

Midrange Shots:

Left Elbow

3

3 /

Midrange Shots:

Free Throw Line

3

3 /

Midrange Shots:

Right Elbow

3

3 /

Midrange Shots:

Right Wing

3

3 /

Midrange Shots:

Right Corner

3

3 /

Beat Jamal Crawford.

Free Throw Shooting

(+2 for a make, -1 for

a miss)

Start on 10.

20 = Win

0 = Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Total:

83 Made

Shots

83 /

Shooting workout created by Coach Mac from www.basketballforcoaches.com

KIDS SHOOTING WORKOUT #1 20 INDIVIDUAL

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Fun For Kids #1 Workout Instructions

Overview: The fun for kid’s workouts are created for players still learning the game that

aren’t capable of shooting from outside of midrange yet. With only 83 made shots, it’s a

fun and quick workout for any young kid that loves basketball!

You Will Need:

 One basketball

WORKOUT INSTRUCTIONS:

Form Shooting 3ft — 10 Made Shots — Make 10 shots shooting from 3ft away from

the basket.

Form Shooting 5ft — 5 Made Shots — Make 5 shots shooting from 5ft away from the

basket.

Form Shooting 7ft — 5 Made Shots — Make 5 shots shooting from 7ft away from the

basket.

Free Throws — 2 Made Shots — Using your complete free-throw routine, make 2

free-throws.

X-Out Layups — 10 Made Shots — X-out layups works on finishing at the ring with

both hands. The player starts on the right elbow and then dribbles in and makes a right-

handed layup. They immediately rebound the basketball, dribble out to the left elbow,

and then dribble in for a left-handed layup, then they rebound and dribble out to the

right elbow again. Continue this until 10 made layups.

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. The five spots are

left corner, left wing, top of the key, right wing, right corner. Make sure you attack the

basket! The 6 layups you must make are:

 Right-hand layup x2

 Left-hand layup x2

 Floater x2

Beat Jamal Crawford — Free-Throw Shooting — Compete against Jamal Crawford

shooting free throws. Make sure you use your full routine every time you step to the

free-throw line. Begin the challenge on 10 points. For every made shot, you add two

points to your total. For every missed shot, you lose one point. If you make it to 20

points, you win. If you end up on 0 points, you lose.

Midrange Shooting — 21 Made Shots — Starting in the left corner, make 3 shots at

each of the 7 spots from midrange distance. The seven spots are left corner, left wing,

left elbow, top of the key, right elbow, right wing, right corner.

KIDS SHOOTING WORKOUT #1 20 INDIVIDUAL

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Beat Jamal Crawford — Free-Throw Shooting — Compete against Jamal Crawford

shooting free throws. Make sure you use your full routine every time you step to the

free-throw line. Begin the challenge on 10 points. For every made shot, you add two

points to your total. For every missed shot, you lose one point. If you make it to 20

points, you win. If you end up on 0 points, you lose.

KIDS SHOOTING WORKOUT #2 20 INDIVIDUAL

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Kids Shooting Workout #2

“I want to be known as the best teammate ever.”

- Kevin Garnett

Drill:

Made

Shots:

Date: Date: Date: Date: Date: Date:

Form Shooting: 3ft

10

10 /

Progression Form

Shooting

15

15 /

X-Out Layups

10

10 /

X-Out Floaters

10

10 /

Free Throws

2-in-a-row

Midrange Shots:

Left Corner

2-in-a-row

Midrange Shots:

Left Wing

2-in-a-row

Midrange Shots:

Top of Key

2-in-a-row

Midrange Shots:

Right Wing

2-in-a-row

Midrange Shots:

Right Corner

2-in-a-row

Free Throws

2-in-a-row

Chair Attack Series:

In-and-Out, Drive

4

4 /

KIDS SHOOTING WORKOUT #2 20 INDIVIDUAL

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Chair Attack Series:

In-and-Out, Shot

2

2 /

Chair Attack Series:

Crossover, Drive

4

4 /

Chair Attack Series:

Crossover, Shot

2

2 /

Chair Attack Series:

Through-the-Legs,

Drive

4

4 /

Chair Attack Series:

Through-the-Legs,

Shot

2

2 /

Chair Attack Series:

Behind-the-Back,

Drive

4

4 /

Chair Attack Series:

Behind-the-Back,

Shot

2

2 /

Free Throws

2-in-a-row

2-Dribble Pull-Up:

Left Corner

3

3 /

2-Dribble Pull-Up:

Left Wing

3

3 /

2-Dribble Pull-Up:

Top of the Key

3

3 /

2-Dribble Pull-Up:

Right Wing

3

3 /

2-Dribble Pull-Up:

Right Corner

3

3 /

Free Throws

2-in-a-row

Total:

84 Made

Shots

84 /

Shooting workout created by Coach Mac from www.basketballforcoaches.com

KIDS SHOOTING WORKOUT #2 20 INDIVIDUAL

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Kids Shooting Workout #2

Instructions

Overview: The kid’s workouts are created for players still learning the game that aren’t

capable of shooting from outside of midrange yet. This workout consists of only 84

shots and provides the challenge and pressure of making 2 shots in a row on some

drills.

You Will Need:

 One basketball

WORKOUT INSTRUCTIONS:

Form Shooting 3ft — 10 Made Shots — Make 10 shots shooting from 3ft away from

the basket.

Progression Form Shooting — 15 Made Shots — Begin this drill 3ft away from the

basket. Every time you make a shot, you take one step back. Keep shooting and attempt

to get as far away from the ring as possible. Every time you miss, you must start again

from 3ft. Continue shooting until you’ve made 15 shots.

X-Out Layups — 10 Made Shots — X-out layups works on finishing at the ring with

both hands. The player starts on the right elbow and then dribbles in and makes a right-

handed layup. They immediately rebound the basketball, dribble out to the left elbow,

and then dribble in for a left-handed layup, then they rebound and dribble out to the

right elbow again. Continue this until 10 made layups.

X-Out Floaters — 10 Made Shots — X-out floaters works on finishing at the ring with

both hands. The player starts on the right elbow and then dribbles in and makes a right-

handed floater. They immediately rebound the basketball, dribble out to the left elbow,

and then dribble in for a left-handed floater, then they rebound and dribble out to the

right elbow again. Continue this until 10 made floaters.

Free Throws — 2 In-a-Row — Using your complete free-throw routine, make 2 free-

throws in a row.

Midrange Shooting — 2 In-a-Row x5 — Starting in the left corner, make 2 shots in-a-

row at each of the 5 spots from midrange distance. The five spots are left corner, left

wing, top of the key, right wing, right corner.

Free Throws — 2 In-a-Row — Using your complete free-throw routine, make 2 free-

throws in a row.

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Chair Attack Series — 24 Made Shots — Begin this drill by placing a chair or cone on

each wing at the three-point line. The player will then attack one of the chairs off the

dribble by performing a move that will lead into a layup or a jump shot. Each time they

rebound the basketball, they then dribble out to the other side and attack the chair on

the opposite wing. You must make following shots amount of shots off each dribble

move:

 In-and-out, drive x4.

 In-and-out, jump shot x2.

 Crossover, drive x4.

 Crossover, jump shot x2.

 Through-the-legs, drive x4.

 Through-the-legs, jump shot x2.

 Behind-the-back, drive x4.

 Behind-the-back, jump shot x2.

Free Throws — 2 In-a-Row — Using your complete free-throw routine, make 2 free-

throws in a row.

2-Dribble Pull-Up — 15 Made Shots — Starting in the left corner, make 3 shots at each

of the 5 spots starting from the three-point line. The five spots are left corner, left wing,

top of the key, right wing, right corner.

Free Throws — 2 In-a-Row — Using your complete free-throw routine, make 2 free-

throws in a row.

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Beat the Pro’s Shooting Workout

“I’m not out there sweating for 3 hours just to find out what it’s like to sweat.”

- Michael Jordan

Drill:

Made

Shots:

Date: Date: Date: Date: Date: Date:

Form Shooting: 3ft

10

10 /

Form Shooting: 5ft

5

5 /

Form Shooting: 7ft

5

5 /

Free Throws

5

5 /

Midrange Shots:

Left Corner

3

3 /

Midrange Shots:

Left Wing

3

3 /

Midrange Shots:

Top of Key

3

3 /

Midrange Shots:

Right Wing

3

3 /

Midrange Shots:

Right Corner

3

3 /

Beat Michael Jordan.

Midrange Shots (+1

for make, -1 for miss)

Start on 10

20 = Win

0 = Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Beat Steph Curry.

Three-Point Shots

(+3 for make, -1 for

miss)

Start on 10

20 = Win

0 = Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Beat Chris Paul.

Floaters (+1 for

make, -1 for miss)

Start on 10

20 = Win

0 = Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

BEAT THE PROS SHOOTING WORKOUT 20 INDIVIDUAL

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Beat Tim Duncan.

Post Hook Shots (+1

for make, -1 for miss)

Start on 10

20 = Win

0 = Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Beat Kobe Byrant.

Post Fade Aways (+2

for make, -1 for miss)

Start on 10

20 = Win

0 = Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Beat Kevin Durant.

Shot Fake, 1-Dribble

Jump Shots (+2 for

make, -1 for miss)

Start on 10

20 = Win

0 = Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Beat Russell

Westbrook. 2-

Dribble Pull-Ups (+3

for make, -1 for miss)

Start on 10

20 = Win

0 = Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Beat Jamal Crawford.

Free Throws (+1 for

make, -1 for miss)

Start on 10

20 = Win

0 = Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Win /

Lose

Shooting workout created by Coach Mac from www.basketballforcoaches.com

BEAT THE PROS SHOOTING WORKOUT 20 INDIVIDUAL

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Beat the Pro’s Workout Instructions

Overview: The Beat the Pro’s Workout is a workout is a fun workout that combines a

lot of fun challenges with shooting practice. Players must play a shooting game using a

plus/minus points system against different superstars using a variety of shots.

You Will Need:

 One basketball

WORKOUT INSTRUCTIONS:

Form Shooting 3ft — 10 Made Shots — Make 10 shots shooting from 3ft away from

the basket.

Form Shooting 5ft — 5 Made Shots — Make 5 shots shooting from 5ft away from the

basket.

Form Shooting 7ft — 5 Made Shots — Make 5 shots shooting from 7ft away from the

basket.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Midrange Shooting — 15 Made Shots — Starting in the left corner, make 3 shots at

each of the 5 spots from midrange distance. The five spots are left corner, left wing, top

of the key, right wing, right corner.

Beat Michael Jordan — Midrange Shooting — Compete against Michael Jordan in

midrange shooting. You can take the midrange shots from anywhere on the floor.

Begin the challenge on 10 points. For every made shot, you add one point to your total.

For every missed shot, you lose one point. If you make it to 20 points, you win. If you

end up on 0 points, you lose.

Beat Steph Curry— Three-Point Shooting — Compete against Steph Curry in three-

point shooting. You can take the three-point shots from anywhere behind the three-

point line. Begin the challenge on 10 points. For every made shot, you add three points

to your total. For every missed shot, you lose one point. If you make it to 20 points, you

win. If you end up on 0 points, you lose.

Beat Chris Paul — Floaters — Compete against Chris Paul shooting floater layups. For

every shot, you must begin outside the three-point line and then drive hard to the

basket before pulling up for the floater. Begin the challenge on 10 points. For every

made shot, you add one point to your total. For every missed shot, you lose one point.

If you make it to 20 points, you win. If you end up on 0 points, you lose.

Beat Tim Duncan — Post Hook Shots — Compete against Tim Duncan in the post

shooting hook shots. Switching blocks after each shot, shoot hook shots from both

BEAT THE PROS SHOOTING WORKOUT 20 INDIVIDUAL

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block with your right and left hand. Begin the challenge on 10 points. For every made

shot, you add one point to your total. For every missed shot, you lose one point. If you

make it to 20 points, you win. If you end up on 0 points, you lose.

Beat Kobe Bryant — Fade Away Shots — Compete against Kobe Bryant in fade away

shooting. Switching blocks after each shot, shoot fade aways from both blocks making

sure to turn left and right. Begin the challenge on 10 points. For every made shot, you

add two points to your total. For every missed shot, you lose one point. If you make it to

20 points, you win. If you end up on 0 points, you lose.

Beat Kevin Durant — 1-Dribble Jump Shots — Compete against Kevin Durant

shooting 1-dribble jump shots. Begin each shot behind the three-point line before

taking 1 long dribble and pulling up for the shot. Begin the challenge on 10 points. For

every made shot, you add two points to your total. For every missed shot, you lose one

point. If you make it to 20 points, you win. If you end up on 0 points, you lose.

Beat Russell Westbrook — 2-Dribble Jump Shots — Compete against Russell

Westbrook shooting 2-dribble jump shots. Begin each shot behind the three-point line

before taking 2 long dribbles and pulling up for the shot. Begin the challenge on 10

points. For every made shot, you add two points to your total. For every missed shot,

you lose one point. If you make it to 20 points, you win. If you end up on 0 points, you

lose.

Beat Jamal Crawford — Free-Throw Shooting — Compete against Jamal Crawford

shooting free throws. Make sure you use your full routine every time you step to the

free-throw line. Begin the challenge on 10 points. For every made shot, you add one

point to your total. For every missed shot, you lose one point. If you make it to 20

points, you win. If you end up on 0 points, you lose.

GET 'EM UP SHOOTING WORKOUT 20 INDIVIDUAL

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Get ‘Em Up Shooting Workout

“I practice to the point that it’s uncomfortable how hard I go. That way, in a game,

things slow down.”

- Steph Curry

Drill:

Made

Shots:

Date: Date: Date: Date: Date: Date:

Form Shooting: 3ft

10

10 /

Form Shooting: 5ft

5

5 /

Form Shooting: 7ft

5

5 /

Free Throws

5

5 /

Midrange Shots:

Left Corner

10

10 /

Midrange Shots:

Left Wing

10

10 /

Midrange Shots:

Top of the Key

10

10 /

Midrange Shots:

Right Wing

10

10 /

Midrange Shots:

Right Corner

10

10 /

Free Throws

5

5 /

1-Dribble Pull Up:

Left Corner

10

10 /

1-Dribble Pull Up:

Left Wing

10

10 /

GET 'EM UP SHOOTING WORKOUT 20 INDIVIDUAL

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1-Dribble Pull Up:

Top of the Key

10

10 /

1-Dribble Pull Up:

Right Wing

10

10 /

1-Dribble Pull Up:

Right Corner

10

10 /

Free Throws

5

5 /

Three-Point Shots:

Left Corner

10

10 /

Three-Point Shots:

Left Wing

10

10 /

Three-Point Shots:

Top of the Key

10

10 /

Three-Point Shots:

Right Wing

10

10 /

Three-Point Shots:

Right Corner

10

10 /

Free Throws

5

5 /

Total:

190 Made

Shots

360 /

Shooting workout created by Coach Mac from www.basketballforcoaches.com

GET 'EM UP SHOOTING WORKOUT 20 INDIVIDUAL

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Get ‘Em Up Workout Instructions

Overview: The Get ‘Em Up workout is a simple but incredibly effective workout. There

are no fancy drills. Anyone can do it!

You Will Need:

 One basketball

WORKOUT INSTRUCTIONS:

Form Shooting 3ft — 10 Made Shots — Make 10 shots shooting from 3ft away from

the basket.

Form Shooting 5ft — 5 Made Shots — Make 5 shots shooting from 5ft away from the

basket.

Form Shooting 7ft — 5 Made Shots — Make 5 shots shooting from 7ft away from the

basket.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Midrange Shooting — 50 Made Shots — Starting in the left corner, make 10 shots at

each of the 5 spots from midrange distance. The five spots are left corner, left wing, top

of the key, right wing, right corner.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

1-Dribble Pull-Up Shooting — 50 Made Shots — Starting in the left corner, make 10

shots at each of the 5 spots starting from the three-point line. The five spots are left

corner, left wing, top of the key, right wing, right corner.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Three-Point Shooting — 50 Made Shots — Starting in the left corner, make 10 shots

at each of the 5 spots from three-point distance. The five spots are left corner, left

wing, top of the key, right wing, right corner.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

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Off-Ball Shooting Workout

“If all I’m remembered for is being a good basketball player, then I’ve done a bad job

with the rest of my life.”

- Isiah Thomas

Drill:

Made

Shots:

Date: Date: Date: Date: Date: Date:

Form Shooting: 3ft

10

10 /

Progressive Form

Shooting

25

25 /

Free Throws

5

5 /

Midrange Shots:

Wing to Corner

20

20 /

Free Throws

5

5 /

Midrange Shots:

Elbow to Elbow

20

20 /

Free Throws

5

5 /

Midrange Shots:

Wing to Corner

20

20 /

Free Throws

5

5 /

1-Dribble Pull-Ups:

Wing to Corner

10

10 /

Free Throws

5

5 /

1-Dribble Pull-Ups:

Elbow to Elbow

10

10 /

OFF-BALL SHOOTING WORKOUT 20 INDIVIDUAL

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Free Throws

5

5 /

1-Dribble Pull-Ups:

Wing to Corner

10

10 /

Free Throws

5

5 /

Three-Point Shots:

Wing to Corner

15

15 /

Free Throws

5

5 /

Midrange Shots

3 Minutes

Free Throws

5

5 /

Three-Point Shots

3 Minutes

Free Throws

5

5 /

Total:

190 Made

Shots

190 /

Shooting workout created by Coach Mac from www.basketballforcoaches.com

OFF-BALL SHOOTING WORKOUT 20 INDIVIDUAL

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Off-Ball Workout Instructions

Overview: The Off-Ball Workout consists of 190+ made shots. The focus of the

workout is on shooting a high volume of shots off the catch from the midrange and

three-point area.

You Will Need:

 One basketball

 A partner makes the workout easier although it can be completed alone by

spinning the basketball back to yourself before each shot.

WORKOUT INSTRUCTIONS:

Form Shooting 3ft — 10 Made Shots — Make 10 shots shooting from 3ft away from

the basket.

Progression Form Shooting — 25 Made Shots — Begin this drill 3ft away from the

basket. Every time you make a shot, you take one step back. Keep shooting and attempt

to get as far away from the ring as possible. Every time you miss, you must start again

from 3ft. Continue shooting until you’ve made 25 shots.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Midrange Shooting — Left Wing to Left Corner — 20 Made Shots — Switch between

the left wing and left corner after each shot. Continue shooting until you’ve made 20

shots.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Midrange Shooting — Elbow to Elbow — 20 Made Shots — Switch between the left

elbow and right elbow after each shot. Continue until you’ve made 20 shots.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Midrange Shooting — Right Wing to Right Corner — 20 Made Shots — Switch

between the right wing and right corner after each shot. Continue shooting until you’ve

made 20 shots.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

1-Dribble Pull-Ups — Left Wing to Left Corner — 10 Made Shots — Switch between

the left wing and left corner after each shot. Continue shooting until you’ve made 10

shots.

OFF-BALL SHOOTING WORKOUT 20 INDIVIDUAL

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Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

1-Dribble Pull-Ups — Elbow to Elbow — 10 Made Shots — Switch between the left

extended elbow and right extended elbow after each shot. Continue until you’ve made

10 shots.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

1-Dribble Pull-Ups — Right Wing to Right Corner — 10 Made Shots — Switch

between the right wing and right corner after each shot. Continue shooting until you’ve

made 10 shots.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Three-Point Shots - Left Wing to Left Corner — 15 Made Shots — Switch between

the left wing and left corner after each shot. Continue shooting until you’ve made 15

shots.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Three-Point Shots — Elbow to Elbow — 15 Made Shots — Switch between the left

extended elbow and right extended elbow after each shot. Continue until you’ve made

15 shots.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Three-Point Shots — Right Wing to Right Corner — 15 Made Shots — Switch

between the right wing and right corner after each shot. Continue shooting until you’ve

made 15 shots.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Midrange Shots — 3 Minutes — Shoot as many midrange shots as you can in 3

minutes. Make sure to add up your total made shots in this time and write it down.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Three-Point Shots — 3 Minutes — Shoot as many three-point shots as you can in 3

minutes. Make sure to add up your total made shots in this time and write it down.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

SWEAT IT OUT SHOOTING WORKOUT 20 INDIVIDUAL

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Sweat It Out Shooting Workout

“If you get tough mentally, you can get tough mentally and overcome fatigue.”

- Pat Riley

Drill:

Made

Shots:

Date: Date: Date: Date: Date: Date:

Form Shooting: 3ft

10

10 /

Form Shooting: 5ft

5

5 /

Form Shooting: 7ft

5

5 /

Free Throws

5

5 /

X-Out Layups

10

10 /

X-Out Floaters

10

10 /

Block to Block

20

20 /

Elbow to Elbow

10

10 /

Free Throws

5

5 /

Suicide Shooting:

Layups

5

5 /

Suicide Shooting:

Midrange Shots

5

5 /

Suicide Shooting:

Three-Point Shots

5

5 /

SWEAT IT OUT SHOOTING WORKOUT 20 INDIVIDUAL

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Free Throws

5

5 /

Suicide Shooting:

Layups

5

5 /

Suicide Shooting:

Midrange Shots

5

5 /

Suicide Shooting:

Three-Point Shots

5

5 /

Free Throws

5

5 /

Midrange Shots:

Corner to Corner

10

10 /

Three-Point Shots:

Corner to Corner

10

10 /

Midrange Shots:

Wing to Wing

10

10 /

Three-Point Shots:

Wing to Wing

10

10 /

Midrange Shots:

Top of Key

10

10 /

Three-Point Shots:

Top of Key

10

10 /

Free Throws

5

5 /

Total:

185 Made

Shots

185 /

Shooting workout created by Coach Mac from www.basketballforcoaches.com

SWEAT IT OUT SHOOTING WORKOUT 20 INDIVIDUAL

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Sweat it Out Workout Instructions

Overview: The Sweat it Out workout combines conditioning with shooting the

basketball. While only 185 made shots, the suicide running before shooting is sure to

wear out even the fittest of basketball players. You sprint during games; so you must

sprint during workouts!

You Will Need:

 One basketball

WORKOUT INSTRUCTIONS:

Form Shooting 3ft — 10 Made Shots — Make 10 shots shooting from 3ft away from

the basket.

Form Shooting 5ft — 5 Made Shots — Make 5 shots shooting from 5ft away from the

basket.

Form Shooting 7ft — 5 Made Shots — Make 5 shots shooting from 7ft away from the

basket.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

X-Out Layups — 10 Made Shots — X-out layups works on finishing at the ring with

both hands. The player starts on the right elbow and then dribbles in and makes a right-

handed layup. They immediately rebound the basketball, dribble out to the left elbow,

and then dribble in for a left-handed layup, then they rebound and dribble out to the

right elbow again. Continue this until 10 made layups.

X-Out Floaters — 10 Made Shots — X-out floaters works on finishing at the ring with

both hands. The player starts on the right elbow and then dribbles in and makes a right-

handed floater. They immediately rebound the basketball, dribble out to the left elbow,

and then dribble in for a left-handed floater, then they rebound and dribble out to the

right elbow again. Continue this until 10 made floaters.

Block to Block — 20 Made Shots — Continuous jump shots swapping from block to

block until you’ve made 20 shots.

Elbow to Elbow — 10 Made Shots — Continuous jump shots swapping from elbow to

elbow until you’ve made 10 shots.

Free Throws — 5 Made Shots — Using your complete free-throw routine, make 5

free-throws.

Suicide Shooting: Layups — 5 Made Shots — Start at half-court and dribble in at full-

pace for the layup. Immediately grab the rebound and dribble to the free-throw line at

SWEAT IT OUT SHOOTING WORKOUT 20 INDIVIDUAL

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the other end of the court before returning for another layup. Then do the same again

for full court, then the free-throw line again, and then finally half-way again for a total

of 5 made layups.

Suicide Shooting: Midrange — 5 Made Shots — Start at half-court and dribble in at

full-pace for the pull-up midrange shot. Immediately grab the rebound and dribble to

the free-throw line at the other end of the court before returning for another midrange

shot. Then do the same again for full court, then the free-throw line again, and then

finally half-way again for a total of 5 made midrange shots.

Suicide Shooting: Three-Pointers — 5 Made Shots — Start at half-court and dribble in

at full-pace for the pull-up three-point shot. Immediately grab the rebound and dribble

to the free-throw line at the other end of the court before returning for another three-

point shot. Then do the same again for full court, then the free-throw line again, and

then finally half-way again for a total of 5 made three-point shots.