Juan Ball Basketball Training Workout 1

(adapted from Train for Hoops)

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the
doer of deeds could have done them better. The credit belongs to the man who is actually in the arena,
whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short
again and again, because there is no effort without error and shortcoming; but who does actually strive
to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy
cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he
fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls
who neither know victory nor defeat.” -Theodore Roosevelt

Burn that quote into your brain because haters are going to hate so don’t get down on yourself on this
journey to reaching your goals and full potential.

Back to training. As you get started you’re going to be doing drills that are challenging… you’re going to
mess up as you push yourself to improve.

Messing up is part of the basketball training process, so there’s nothing to be ashamed about. Just slow
down, focus on your technique while performing the drill and slowly build up to game speed as you get
more comfortable performing that specific drill.

The workouts in the program are progressive (they build on each other), so please don’t skip a workout
because you find it difficult.

Here’s a quick breakdown of how often you should be doing the workouts:

Off-season – 3 to 4 days a week (play pick-up on the days that you don’t train)

In-season – 1 to 2 days a week (if you get consistent playing time)

In-season – 3 days a week (if you’re not getting much playing time)
Hand Quickness & Passing

Drills Sets Reps Day 1 Day 2 Day 3

1. Backboard Throws 2 10 Throws
2. Ball-Shoulder-Ball 2 10 Catches
3. Sweep Body Ball Drops 2 10 Catches each side
4. Partner Passing with Heavy Ball left to 2 10 Passes each Hand
right hand push pass with a sweep step
5. Partner Passing with Heavy Ball left to 2 10 Passes each Hand
right hand bounce pass with a sweep
step
6. Partner Passing with Heavy Ball left to 2 10 Passes each Hand
right hand push pass with a dribble drop
step
7. Partner Passing with Heavy Ball left to 2 10 Passes each Hand
right hand bounce pass with a dribble
drop step
8. Partner Passing with Heavy Ball Behind 2 10 Passes each Hand
the Back Pass (side to side)
9. Partner Passing with Heavy Ball Behind 2 10 Passes each Hand
the Back Pass (Free Throw length)
10. Partner Passing with Heavy Ball Behind 2 10 Passes each Hand
the Back Pass (Wing to wing)

Dribbling Workout

1. One Arm Side to Side 2 45 seconds each Hand

2. One Arm Forward-Backwards
3. Three Dribble Turns
4. Ski Jump Crossovers
5. Between the Legs and Back
6. Pro cones Dribble – Shamgod,
Layup/Jump Shot
7. Pro cones Dribble – Between the legs,
Behind the Back, Layup/Jump Shot
8. Explosion between the legs -
Layup/Jump Shot
9. 3 Cone Full court
– over the top crossovers
2 45 seconds each Hand
2 10 Turns each Hand
2 Full Court Up & Back
2 Full Court Up & Back
2 Full Court Up & Back
2 Full Court Up & Back
2 Full Court Up & Back
2 Full Court Up & Back

Offensive Skills

1. Finishing Drills – make 10 floaters 2 10 floaters each hand

2. Make 28 series – Baseline lay-ups 1 10 each hand
Sets: 1 Rep: Make lay-up attacking
left and attacking right
3. Make 28 series – Baseline reverse lay- 1 10 each hand
ups Sets: 1 Rep: Make lay-up attacking
left and attacking right
4. Make 28 series – Baseline reverse 1 10 each hand
double pump lay-upSets: 1 Rep: Make
lay-up attacking left and attacking right
5. Make 28 series – Lay-ups from the wing 1 10 each hand
Sets: 1 Rep: Make lay-up attacking
left and attacking right
6. Make 28 series – Reverse lay-ups from
the wing Sets: 1 Rep: Make lay-up
attacking left and attacking right
7. Make 28 series – Finger roll from top of
the key Sets: 1 Rep: Make lay-up
attacking left and attacking right
8. Make 28 series – Floater from top of the
key Sets: 1 Rep: Make lay-up attacking
left and attacking right
9. Bottom X Series – Fade to drive
Sets: 1 Rep: Make 4 layups fading
left and fading right
10. Bottom X Series – Fade to shot
Sets: 1 Rep: Make 4 shots fading
left and fading right
11. Bottom X series – Fade to two dribble
back towards the key pull-ups Sets: 1
Rep: Make 4 shots fading left and
fading right