Future Pro In-Season Program

* Perform this program if you’re beyond the high school level, and currently competing for a
team
* Train six days per week, rotating between all six workouts, until your season ends
* When your season ends, switch to the Future Pro Off-Season Program

WORKOUT 1:

One-Hand Touch Shooting Make 6

Touch Shooting Make 6
Pocket Lift/Balance Hand Stuff Make 6
Trigger Step- Shooting Shoulder at Rim Make 6
Trigger Step- Non-Shooting Shoulder at Rim Make 6
45 Degree Trigger Step on the Catch R-L Make 3 in a row
45 Degree Trigger Step on the Catch L-R Make 3 in a row
Three-Step Approach, Shooting Shoulder Make 3 in a row
Three-Step Approach, Non-Shooting Shoulder Make 3 in a row
Baseball Shooting
Championship Shooting Make 26 shots
71/75/100 Shooting Fastest time possible
Seven Spot Four Streak Fastest time possible
Alternate Range Fastest time possible
Transition Catch and Shoots Make 3 in a row of each
Corner Straight Cut Shooting Make 3 in a row on each side
Wing Straight Cut Shooting Make 3 in a row on each side
Make Multiples of 5 Pressure Shooting As many makes as possible
Free Throw Golf Must get -5 score to win

WORKOUT 2:

One-Hand Touch Shooting Make 6

Touch Shooting Make 6
Balance Hand Shadow Make 6
Pound, Pocket Lift/Balance Hand Stuff Make 3 in a row
Pound, Shooting Hand Lift Make 3 in a row
Three-Step Approach- Dribble- Shooting Shoulder at Rim Make 3 in a row
Three-Step Approach- Dribble- Non-Shooting Shoulder Make 3 in a row
5 Spot One-Dribble Shooting Make 4 in a row at each spot
37 Point Thriller Best score in best time
Two Minute Dribble Jump Shots Make 12 on each side
5 Spot Combo Shooting Make each spot in 1 minute
Shift Dribble 3s Make 3 in a row each direction
5 Spot Combo Shooting Make each spot in 90 sec or restart
50 Make One-Miss Shooting Make 10 before missing 2 in a row
FT Swishes Make 3 swishes in a row
WORKOUT 3:

One-Hand Touch Shooting 6 swishes

Touch Shooting 6 swishes
Pocket Lift/Balance Hand Stuff 6 makes
Shooting Hand Lift 6 makes
Trigger Step- Shooting Shoulder at Rim 3 in a row
Trigger Step- Non-Shooting Shoulder at Rim 3 in a row
90 Degree Trigger Step on the Catch, R-L 3 in a row
90 Degree Trigger Step on the Catch, L-R 3 in a row
Three-Step Approach, Shooting Shoulder 3 in a row
Three-Step Approach, Non-Shooting Shoulder 3 in a row
Corner Drifts 3s 3 in a row
Corner Lifts 3s 3 in a row
Slot to Wing- Catch and Shoot 3 in a row
Corner Drift- Baseline Dribble J 3 in a row
Corner Lift, One-Dribble Middle 3 in a row
Slot to Wing- Sweep Baseline Jump Shot 3 in a row
Corner Straight Cut Shooting 3 in a row
Wing Straight Cut Shooting 3 in a row

WORKOUT 4:

One-Hand Touch Shooting 6 swishes

Touch Shooting 6 swishes
Pocket Lift/Balance Hand Stuff 6 makes
Shooting Hand Lift 6 makes
Trigger Step- Shooting Shoulder at Rim 3 in a row
Trigger Step- Non-Shooting Shoulder at Rim 3 in a row
90 Degree Trigger Step on the Catch, R-L 3 in a row
90 Degree Trigger Step on the Catch, L-R 3 in a row
Three-Step Approach, Shooting Shoulder 3 in a row
Three-Step Approach, Non-Shooting Shoulder 3 in a row
Tight Curl, Catch and Shoot 4 in a row
Wide Curl, Catch and Shoot 4 in a row
Wide Curl, One-Dribble J 4 in a row
Fade, Catch and Shoot from 3 4 in a row
Fade, Catch, Baseline Sweep and Jump Shot 4 in a row
Fade, Middle, Rip Through and Jump Shot 4 in a row
Consequence Shooting Make 3 in a row
14/16 Complete as fast as possible

WORKOUT 5

One-Hand Touch Shooting 6 swishes

Touch Shooting 6 swishes
Pocket Lift/Balance Hand Stuff 6 swishes
Shooting Hand Lift 6 swishes
Pound, Balance Hand Stuff 4 in a row
Pound, Shooting Hand Lift 4 in a row
Inside Foot J R-L 4 in a row
Inside Foot J L-R 4 in a row

Alternate Range (5 spots) Make 3 in a row

Multiples of 5 Pressure Shooting from 5 spots
3 Shot Spot-Up Shooting
Transition Catch and Shoots
5 Spot One-Dribble Shooting
Seven Drill
5 Spot Combo
Make 5th, 10th, 15th, and 10/15
Make 9 shots at each spot
Make 4 in a row at each spot
Make 4 in a row at each spot
Start at 7
Make under 2:45

WORKOUT 6

One-Hand Touch Shooting 6 swishes

Touch Shooting 6 swishes
Pocket Lift/Balance Hand Stuff 6 swishes
Shooting Hand Lift 6 swishes
Pound, Balance Hand Stuff 4 in a row
Pound, Shooting Hand Lift 4 in a row
Inside Foot J R-L 4 in a row
Inside Foot J L-R 4 in a row
Championship Shooting Make 24
Wing Straight Cut Make 4 in a row
Three Range Make 3 in a row of each range
Back Pedal into Balance J Make 4 in a row
Slot to Wing Shift, Catch and Shoot Make 4 in a row
Slot to Wing Shift, one-dribble J Make 4 in a row
Transition Catch and Shoot Make 4 in a row