Mike Dunn Shooting Workout – Week 2

Week 2! I apologize for the delay, but my baby girl was born around the time this was due to
come and some things are just bigger than basketball! For all of those who used the week 1
workout, I hope it challenged your or at least gave you a baseline for what your shooting
workouts should look like. Week 2 is going to involve more movement, more conditioning, and
a whole lot of handsome (had to). Again – if you find any of this information helpful please
don’t hesitate to click that “donation” button. If you’re not at a place to be able to afford
anything, I understand that too….so share the workout via social media, with teammates,
friends, etc. Whatever you do….JUST KEEP SHOOTING!

Day 1

 Form Shooting (Warm Up)

o Start right in front of the hoop (2-3 ft) and make 10. When 10 shots have been made,
take a step back and repeat. Do this out until the 3 point line. Depending on how big of
a step back you’re taking, you’ll be making anywhere from 50-70 shots here.
 Free Throws
o 5 Makes
 No Jump Distance Shooting
o For this drill – I want you to shoot straight on, but find a distance where you’re
just about at your maximum comfort level when shooting a regular jump shot.
From that spot, I want you to essentially shoot free throws (do not leave the
floor, even if your range is around the NBA line). What I want here is for you to
really get used to engaging your hips and dropping your butt. Distance form
shooting without leaving the ground forces you to really get your lower half
involved.
o 20 Makes
 10 Free Throws
 7 Spot Shooting Catch and Shoot (Mid Range) – Constant Movement
o Similar to week 1 – we’re going to continue with 10 makes from each of our 7
spots, but I want non-stop movement on these. After every shot I want you back
pedaling a few steps and then sprinting back in to meet the ball on the catch.
Good shooters NEVER stand still! Get used to constantly being on the move!
o 70 Makes
 10 Free Throws
 7 Spot Shooting 1 Dribble Pull Up (Constant Movement)
o Same principles apply as above, except we’re taking 1 dribble (alternate left and
right) here. You should find this to be something that really gets you into a
 rhythm. Catching the ball off the catch with your momentum moving forward is
a great feeling as a shooter. (70 Makes)
 10 Free Throws
 Baseline Runs (3 Point)
o Starting around foul line extended area – dead sprint to the corner where your
partner is going to hit you with a pass for a catch and shoot opportunity. This
will be part of a corner series we’ll do, broken down below:
 Catch and Shoot – 10 Makes
 Pump Fake, regather, shot – 10 Makes
 Pump Fake Escape Dribble – 10 Makes
 *You will do this same sequence on opposite side of the floor!
 All together – 60 Makes
 Tap Drill Modified
o We’re going to implement the same tap drill we did in week 1, but I want you all
off of the dribble while back pedaling. Keep the 7 spots, but back pedal going
between the legs until you reach the spot you’ll be shooting from.
o THESE SHOULD HURT when you’re finished. Don’t be lazy either…really push
yourself making your back pedal steps/dribbles quick and concise!
o 35 Makes
 20 Free Throws (You get a break here – you’re going to be tired if you really went all
out)
 3 Point Spot Shooting
o Let’s end here with some good old catch and shoot action.
 7 Spots, 10 makes each spot – 70 Makes
 10 Free Throws
 Finisher!
o 33 Drill (or 99 Drill depending on how advanced of a shooter you are!)
o Made shot = +3 Points. Missed Shot = -3 Points. Can’t stop until you’ve hit positive 33
points.
o (I Stole this from shooting coach Steve Sir. If you’re not following him on Instagram I
suggest you do. He has some AWESOME stuff. Real drill is getting to 99, but that will be
for advanced shooters)
 IF YOU REALLY DID THIS ENTIRE WORKOUT – KUDOS TO YOU – THIS WAS A LOT OF SHOTS!

Day 2

I like to keep my warm ups somewhat consistent – call me crazy, but I think all shooters have their
habits and tendencies when it comes to their workouts. We’re starting with what we did on Day 1.
 Form Shooting (Warm Up)
o Start right in front of the hoop (2-3 ft) and make 10. When 10 shots have been made,
take a step back and repeat. Do this out until the 3 point line. Depending on how big of
a step back you’re taking, you’ll be making anywhere from 50-70 shots here.
 Free Throws
o 5 Makes
 No Jump Distance Shooting (You should have a feel for this now. Really push yourself,
but maintain good form. I think you’ll be surprised in how this translates not just
physically, but mentally as you go to extend your range!)
o For this drill – I want you to shoot straight on, but find a distance where you’re
just about at your maximum comfort level when shooting a regular jump shot.
From that spot, I want you to essentially shoot free throws (do not leave the
floor, even if your range is around the NBA line). What I want here is for you to
really get used to engaging your hips and dropping your butt. Distance form
shooting without leaving the ground forces you to really get your lower half
involved.
o 20 Makes
 10 Free Throws
 2 Shot Combo
o Starting on right block – back pedal to 3 point line for a catch and shoot,
immediately followed by a catch and shoot on the right wing.
o 10 Makes
o Repeat on left side
 3 Shot Combo (Have patience with me on this one…I’ll do my best to explain, but would
probably be better if I could find a way to point you in the direction of a video)
o Order of shots will go like this:
 Curl off screen for elbow jumper
 Sprint to opposite side wing where you’ll fade to corner for a catch and
shoot 3
 Spring the baseline to opposite corner for catch and shoot 3
 I want 15 Makes each side here! Shoot 10 Free throws in between.
PUSH YOURSELF! This is another conditioning shooting drill that will get
you used to shooting on the move. If you’re not tired by the end of this,
then you’re not giving it all you have!
 3 Point Spot Shooting
o 7 Spots, 10 makes each spot – 70 Makes
 Tap Drill
 o 7 Spots – 5 Makes each spot (IF YOU’RE NOT A GOOD SHOOTER, I PROMISE
YOU’LL AT LEAST BE IN SHAPE!)
 35 MAKES
 20 Free Throws
 Finisher
o Pick your poison here. This is a shorter workout in terms of makes, but there’s a
lot of movement. Finish up with a drill (productive) to your liking. If there’s
something you’re struggling with in particular – I would recommend finishing up
with something working on this.

Day 3

Day 3! It’s here! Get Hype! This will be a modification of day 1 but I’m going to substitute
some stuff with some basic off the dribble shooting.

 Form Shooting (Warm Up)

o Start right in front of the hoop (2-3 ft) and make 10. When 10 shots have been made,
take a step back and repeat. Do this out until the 3 point line. Depending on how big of
a step back you’re taking, you’ll be making anywhere from 50-70 shots here.
 Free Throws
o 5 Makes
 No Jump Distance Shooting
o For this drill – I want you to shoot straight on, but find a distance where you’re
just about at your maximum comfort level when shooting a regular jump shot.
From that spot, I want you to essentially shoot free throws (do not leave the
floor, even if your range is around the NBA line). What I want here is for you to
really get used to engaging your hips and dropping your butt. Distance form
shooting without leaving the ground forces you to really get your lower half
involved.
o 20 Makes
 10 Free Throws
 7 Spot Shooting Catch and Shoot (Mid Range) – Constant Movement
o Similar to week 1 – we’re going to continue with 10 makes from each of our 7
spots, but I want non-stop movement on these. After every shot I want you back
pedaling a few steps and then sprinting back in to meet the ball on the catch.
Good shooters NEVER stand still! Get used to constantly being on the move!
o 70 Makes
 10 Free Throws
 7 Spot Shooting 1 Dribble Pull Up (Constant Movement)
 o Same principles apply as above, except we’re taking 1 dribble (alternate left and
right) here. You should find this to be something that really gets you into a
rhythm. Catching the ball off the catch with your momentum moving forward is
a great feeling as a shooter. (70 Makes)
 10 Free Throws
 Soft Toss!
o Ok – so here’s the change up from day 1. We’re going to 3 spots (Wing, Top of
Key, and Wing)
o I want you to catch an underhand pass starting with your right hand and
immediately transition that into a between the legs dribble into a jump shot.
You’re going to go 5 makes catching with the left hand and then 5 makes
catching with the left hand. You’re not really going anywhere on this…you’re
just focusing on that transition from the dribble to a shot. Full breakdown below
 5 Between the legs Right to left
 5 Between the legs Left to right
 5 Around the back right to left
 5 Around the back left to right
 You will repeat this at each of the 3 aforementioned spots. There
will be a total of 60 makes here.
 10 Free Throws
 3 Shot Combo
o It’s back from yesterday! Let’s see what kind of progress you can make here.
Reference day 2’s 3 Shot combo for the full breakdown. (30 Makes)
 20 Free Throws
 Beat the Pro Drill – Finisher (All 1 Dribble Pull ups)
o Make =1 point for you, Miss =3 points for the pro (whatever made up player you’ve
chosen). You can shoot from either 3 point range or from mid range, but you can’t
shoot the same shot 2 times in a row. The object of this is game is to continue to move
while putting pressure on the shooter. First one to 12 wins. Example: You make your
first shot and then miss your 2nd…the score is now 1-3 in favor of the pro. If you miss
your 3rd shot the score becomes 1-6. The object is to get to 12 point before the “pro”
does. Simply put, if you miss more than 3 shots, you have to start over.
o I want you to win at LEAST 2 times. Challenge yourself!

Day 4

We’re almost to the end of this shooting week. If you woke up today and feel a whole lot more
handsome than you did when you started day 1, then this thing is really working. If you woke
up and said, “I really don’t feel like getting these shots up today because my body is sore and
it’s hot outside and NetFlix is so easy to turn on….” then I would say it’s still working.
Sometimes we have to do things we don’t want to do in order to get the things we want! Now
get your butt to the gym and tell your Mom, Dad, Aunt, Sister, Brother, etc that you need a
rebounder for a little over an hour because you’ve decided you want to be one of the best
shooters around. Day 4……….LETS GO!!!

 Form Shooting (Warm Up)

o Start right in front of the hoop (2-3 ft) and make 10. When 10 shots have been made,
take a step back and repeat. Do this out until the 3 point line. Depending on how big of
a step back you’re taking, you’ll be making anywhere from 50-70 shots here.
 Free Throws
o 5 Makes
 No Jump Distance Shooting
o You know the drill at this point. This should be like breathing. Push yourself
here and maybe try to shoot a step back from where you’ve been shooting all
week. If you’ve been focusing on implementing your legs/hips…you should see
some growth here 
o 20 Makes
 10 Free Throws
 7 Spot Shooting Catch and Shoot (Mid Range) – Constant Movement
o Similar to week 1 – we’re going to continue with 10 makes from each of our 7
spots, but I want non-stop movement on these. After every shot I want you back
pedaling a few steps and then sprinting back in to meet the ball on the catch.
Good shooters NEVER stand still! Get used to constantly being on the move!
o 70 Makes
 10 Free Throws
 Side line Taps
o Starting on right sideline (foul line extended) I want a sprint to the elbow area
for a catch and shoot. Sprint to opposite sideline and then back to opposite
elbow you shot at originally for a catch and shoot. I want 20 Makes here in total.
 YOU SHOULD BE TIRED – Depending on what you feel you need to work
on here, you can go mid-range or 3 point. The choice is yours.
 10 Free Throws
 Transition 3’s
o More running! Starting at half court I want you moving at a dead sprint for a
catch and shoot 3. Will be frequenting 3 spots here (Wing, Top of Key, Wing)
Breakdown Below
o Catch and shoot (10 Makes)
o Catch/Escape dribble (10 Makes going right, 10 going left)
 o Catch, pump fake, gather – shot. (10 makes)
 Repeat same cycle at each spot (120 Makes)
 You’re going to feel this one…..
 20 Free Throws
 Tap Drill
o It’s pretty much a standard at this point. You know it’s coming…knock em down.
 10 Free Throws
 Beat the Pro
o All catch and shoot. Push yourself here. I want you winning 3 games before you
leave the gym or outdoor court today!

Day 5

And here we are. Day 5. As I did with day 5 in week 1 this is all up to you. Whatever you want
to work on, whatever crazy set of drill combinations you’ve thought up....now is the time to let
it all out. If you’re a Mom or Dad reading this and helping your kid out….now is the time to
exercise your power and make them run a little bit more than usual if you feel the need.
Maybe they aren’t doing the dishes or cleaning up after themselves. Whatever the case, they
don’t HAVE to see what day 5 is so they’ll never know it’s YOU that made this the toughest (or
easiest  boring) day of the week. Either way….finish strong!

KEEP SHOOTING!