Complete Basketball Skill Workout

Most basketball players get in the gym and don't how to improve their court game. They might do a little ball handling and shoot some half-speed shots with a teammate, but for the most part they lack direction. It's not that they don't want to get better. They just don't know what to do to get better. (Watch Dwyane Wade practice his skills.)

Use the following off-season basketball skill workout to improve your footwork, ball handling and shooting. Perform the workout two to three times per week with two to four players of similar position and one coach.

Coaching Points

• Be as light and quick as possible with your feet
• Shoot the basketball the same way every time and with confidence
• Keep your eyes up when dribbling the basketball
• Push yourself and don't be afraid to mess up

The Workout

1. Dynamic Stretch Warm-Up x 5 min (Try this dynamic warm-up.)
2. Basic Jump Rope Drill x 30-60 sec
3. Boxer Jump Rope Drill x 30-60 sec
4. High Knees Run Jump Rope Drill x 30-60 sec
5. Staggered Stance Jump Rope Drill (Alternating) x 30-60 sec
6. Max Vertical Jump Rope Drill x 30-60 sec
7. Toss Crossover Tennis Ball Drill x Full Court
8. Toss Between-the-Legs Tennis Ball Drill x Full Court
9. Toss Behind-the-Back Tennis Ball Drill x Full Court
10. Toss Reverse Between-the-Legs Tennis Ball Drill x Full Court
11. Toss Rhythm Dribble Tennis Ball Drill x Full Court
12. Box Drill Face-Up Shot x 8 reps
13. Box Drill Jab Step Shot x 8 reps
14. Star Drill Mid-Range Shots x 2 sets
15. Star Drill 3-Pointers x 2 sets
16. Star Drill Shot Fake 1 Dribble Pull Up x 2 sets
17. Static Stretch (Try these stretches.)

Once you begin to master a specific drill, move on to a different and more challenging one. When you do the shooting drills, focus on proper footwork and try shoot the same way every time. This will allow you develop muscle memory and become a consistent shooter.