3 Basketball Workouts

3 Basketball Workouts for Players
Who Want to Dominate
If you want to be a great player, you must be willing to outwork your

opponents (and teammates).
This requires getting in the gym for basketball workouts 3+ times

per week.
Preferably more.
Because if you're only getting better at team practices, there's no

way you'll be able to distance yourself from everyone else you're
competing against.
Here's my 'rule of thumb' on how many shots you should be making

each week:
Elite Shooter - 1,500 made shots.
https://www.basketballforcoaches.com/basketball-workouts/ 11/10/18 16:04

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Good Shooter - 1,000 made shots.
Poor Shooter - 500 made shots.
Below, I've broken down and provided you with two advanced
workouts and one kids workout.
While one of the advanced basketball workouts is labeled for

'guards' and the other for 'posts', I would encourage all players
(including point guards and centers) to print off and complete both
workouts.
It's important for players to develop skills which will allow them to
play any position.
3 Basketball Workouts for Players
Advanced Guard Basketball Workout:
The Advanced Guard Workout is a tough workout consisting of 281

made shots that focus on scoring out of the pick-and-roll, different

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ways of finishing at the basket, and outside shooting.
A great basketball workout for all guards.
Drill #1 - Form Shooting — 20 Made Shots
Make shots shooting from the following specific distances:
• 10 shots from 3 feet.

Drill #2 - Free Throws - 5 Made Shots
Using your complete free-throw routine, make 5 free-throws.
Drill #3 - Midrange Shooting — 30 Made Shots
Make 10 shots from three different sets of movements. You will have
two shooting points for each set, and you must keep switching
between them and make 10 shots.
• Set 1: Left corner to left elbow - 10 made shots.

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

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• Set 3: Right corner to right elbow - 10 made shots.
Drill #5 - Three-Point Shooting - 15 Made Shots
Make 5 shots from three different sets of movements. You will have
two shooting points for each set, and you must keep switching
between them and make 5 shots.
• Left corner to left wing - 5 made shots.

• Left wing to right wing - 5 made shots.
• Right corner to right wing - 5 made shots.

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Drill #7 - Pick and Roll Series - 66 Made Shots
To simulate a pick-and-roll situation, you will make 22 shots out of

the PnR from three different areas of the floor. The left wing, top of
the key, and right wing.
You must make the following shots at each of the 3 spots.
• 2-dribble jump shot - 7 made shots.

• Step back three-pointer - 5 made shots.
• Drive and finish - 10 made shots.

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Drill #9 - 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.
Make sure you attack the basket!
The five spots are: left corner, left wing, top of the key, right wing,
right corner.
The 5 layups you must make are:

• Right-hand layup.
• Left-hand layup.
• Reverse layup.
• Floater.
• Euro step.

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Drill #11 - 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

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Drill #13 - 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.
Drill #14 - Transition Three-Point Pull-Ups — 15 Made Shots

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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.
Advanced Post Basketball Workout:

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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.
A great workout for all any players that want to improve their post
game.
Drill #1 - 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.
Drill #2 - 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.

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Drill #5 - Block to Block Shooting - 20 Made Shots
Continuous jump shots swapping from block to block until youʼve

made 20 shots.

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Drill #6 - Short Corner to Short Corner — 20 Made Shots
Continuous jump shots swapping from short corner to short corner

until youʼve made 20 shots.
Drill #7 - 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.

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Drill #9 - 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.
Drill #11 - Elbow to Elbow - 20 Made Shots
Continuous jump shots swapping from elbow to elbow until youʼve

made 20 shots.

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Drill #12 - 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.
Drill #13 - 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.

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Drill #15 - Midrange Shooting - 50 Made Shots
midrange distance.
The five spots are:

• Left corner
• Left wing
• Top of the key
• Right wing
• Right corner

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Drill #17 - Three-Point Shooting - 25 Made Shots
three-point distance.
The five spots are:

• Left corner
• Left wing
• Top of the key
• Right wing
• Right corner

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Kids Basketball Workout:
This kids basketball workout is created for players who arenʼt

capable of shooting from outside of midrange yet.

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With only 83 made shots, itʼs a fun and quick workout for any young
kid that loves basketball!

Drill #2 - Free Throws — 5 Made Shots
Drill #3 - X-Out Layups - 10 Made Shots
X-out layups works on finishing at the ring with both hands.
Player starts on the right elbow and then dribble in and make 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.

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Continue this until 10 made layups.
Drill #4 - 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.
The 6 layups players must make are:
• Right-hand layup x2
• Left-hand layup x2
• Floater x2

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Drill #5 - Beat Steph Curry - Free-Throw Shooting
A fun game competing against Steph Curry shooting free throws.
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.
Make sure you use your full routine every time you step to the free-
throw line.
Drill #6 - Midrange Shooting - 21 Made Shots
midrange distance.
The seven spots are:

• Left corner
• Left wing
• Left elbow
• Top of the key
• Right elbow
• Right wing
• Right corner

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Drill #7 - Beat Steph Curry - Free-Throw Shooting
A fun game competing against Steph Curry shooting free throws.
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.
Make sure you use your full routine every time you step to the free-
throw line.

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3 Basketball Workouts

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3 Basketball Workouts

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3 Basketball Workouts for Players

Who Want to Dominate

If you want to be a great player, you must be willing to outwork your

This requires getting in the gym for basketball workouts 3+ times

Because if you're only getting better at team practices, there's no

Here's my 'rule of thumb' on how many shots you should be making

Elite Shooter - 1,500 made shots.

https://www.basketballforcoaches.com/basketball-workouts/ 11/10/18 16:04

While one of the advanced basketball workouts is labeled for