EGTOffSeasonWorkout11232314

KEYS: • Emphasize feel, footwork, and rhythm on every drill to build a foundation of fundamental skill for the rest of the program

OFF-SEASON WORKOUT #1

• Push every single drill to the max, with no rest between sets of reps except for to shoot free throws

1. Warmup 5 1

2

3

4 6

7

8

9

10

11

12

13

14

15

2. Jump Rope Circuit

1

2

3

4

5

7

8

9

10

11

©Copyright Taylor Allan Training LTD. All Rights Reserved.

6

2

3. Ball Taps x 5 trips down and up - Hold the ball high above your head, rapidly “tapping” it between your hands, using only your fingertips - Continue tapping while moving the ball downwards until your arms are straight down in front of your body

* Gloves can be worn to make the drill more difficult

- Perform 5 trips all the way down and then all the way back up above your head

4. Ball Squeezes x 30 (15 each hand) - Hold the ball high above your head in one hand, before squeezing it through your fingertips into the other hand - Rhythmically "squeeze" the ball out of your fingertips back and forth as quickly as you can


- Perform 15 squeezes per hand for a total of 30 repetitions

5. Ball Slaps x 30 (15 each hand) - Hold the ball in one hand while slapping it as hard as you can with the other hand. Alternate between hands - Slap the ball using your full hand: Your palms and fingertips


- Perform 15 slaps per hand for a total of 30 repetitions


3

6. Full Body Ball Wraps x 5 trips down and up - Wrap the ball around your head, then your waist, then your ankles, before moving back up your body again - Emphasize speed, going as fast as you possibly can. TRY to make yourself lose the ball!


- Perform 5 trips down and then back up your body

7. Figure 8 Ball Wraps x 10 trips in each direction - In a spread-leg stance, wrap the ball around one leg, then the other in a figure-8 formation - Rhythmically move from side to side as quickly as you can, trying to make yourself go so fast that you lose the ball


- Continue until you've made 10 figure-8s in each direction, backwards and forwards

8. 2 Ball Hi-Low x 25 high dribbles each hand - In a low, athletic stance, pound dribble one ball while tap-dribbling the other - Emphasize ball speed and power on your pound dribble, and tapping the ball low and fast on the tap dribble


- Continue for 25 high dribbles before switching hands and performing 25 more


4

9. 2 Ball Repeat Crossovers x 30 - In a low, athletic stance, rhythmically cross two basketballs back and forth between your hands - Emphasize ball speed and rhythm, keeping both basketballs in perfect sync with each other


- Continue for 30 crosses

10. 2 Ball Front-Crosses x 30 - In a low, athletic stance, rhythmically cross two basketballs back and forth in front of your body, keeping each ball in the same hand the entire time. - Emphasize ball speed and rhythm, keeping both basketballs in perfect sync with each other



11. 2 Ball Side-Crosses x 30 - In a low, athletic stance, rhythmically cross two basketballs back and forth at the sides of your body, keeping each ball in the same hand the entire time. - Emphasize ball speed and rhythm, keeping both basketballs in perfect sync with each other




5

12. 2 Ball 1-Crosses x 25 crosses - In a low, athletic stance, pound dribble two balls before crossing them both over at the same time - Emphasize ball speed and power, and keeping the two basketballs in perfect sync with each other



13. 2 Ball Between-TheLegs x 20 each hand - In a staggered stance, pound dribble two basketballs before crossing one of them between your legs and the other one in front of your body - Rhythmically repeat the process of poundbetween/cross, emphasizing ball speed, power and control


- Continue for 20 between the legs crosses in each hand

14. Double Ankle Taps x 10 trips in each direction - In a low, feet-together stance, tap dribble the ball in circles around both ankles - Push yourself to go as fast as possible around both ankles, keeping your taps as low as possible to the ground - Continue until you've performed 10 trips around both ankles in each direction


6

15. Single Ankle Taps x 10 trips in each direction, each leg - In a low, staggered stance, tap dribble the ball in circles around one ankle - Push yourself to go as fast as possible, keeping your taps as low to the ground as possible - Continue until you've performed 10 trips around each ankle in each direction

16. Figure 8's x 10 trips in each direction - In a low, spread-leg stance, tap-dribble the ball around one leg then the other to form a figure-8 motion - Push yourself to tap the ball as low to the ground as possible while making each figure-8 as quick as possible


- Continue until you've performed 10 figure-8 trips in each direction, forwards and backwards

17. Lateral Hot Potato x 30 total hand-contacts - In a low, spread-leg stance, quickly tap the ball with both hands, before laterally switching your hands from front to back before the ball can touch the ground - Emphasize hand speed while rhythmically repeating the sequence as fast as possible, without ever letting the ball touch the ground


- Continue as fast as you can for 30 total hand-contacts


7

18. Vertical Hot Potato x 30 total hand-contacts - In a low, spread-leg stance, quickly tap the ball with both hands, before vertically switching your hands from front to back before the ball can touch the ground - Emphasize hand speed while rhythmically repeating the sequence as fast as possible, without ever letting the ball touch the ground


- Continue as fast as you can for 30 total hand-contacts

19. Back Tosses x 15 total tosses - Toss the ball above your head with both hands, before catching it behind your back with both hands - Emphasize building a "connection" between your hands and the ball without looking at it. Progressively toss the ball higher and higher above your head


- Continue until you've performed 15 total back tosses. Count attempts, not catches

20. Pistol Whips x 15 total repetitions - In a spread-leg stance, holding the ball in both hands, slam the ball between your legs at an angle so that it moves behind your body before catching it with both hands - Emphasize hand speed and dribbling power, but be careful that you can still catch the ball


- Perform 15 total repetitions


8

21. Full Court Repeat Crosses x 1 court-length trip down and back - On the move, rhythmically crossing the ball back and forth between hands while staying low and athletic - Emphasize being light on your feet, athletic, and keeping the ball rhythm consistent


- Perform one court length-and-back

22. Full Court FrontCrosses x 1 court-length trip down and back - On the move, cross one ball back and forth in front of your body in one hand - Emphasize being light on your feet, athletic, and keeping the off-hand protecting the ball


- Perform one court length-and-back. Use your right hand on the way down, and your left hand on the way back

23. Full Court CrossBetweens x 1 courtlength trip down and back - Rhythmically cross the ball in front, then between your legs, then repeat - Emphasize being light on your feet, athletic, and maintaining the cross-between-crossbetween rhythm


- Perform one court length-and-back. Cross to the right on the way down, and to the left on the way back


9

24. Full Court Between The Legs x 1 courtlength trip down and back - On the move, perform one pound dribble before rhythmically crossing the ball between your legs to your other hand


- Emphasize being light on your feet, athletic, and exploding hard out of each between the legs dribble - Perform one court length-and-back

25. Full Court Behind The Back x 1 courtlength trip down and back - On the move, perform one pound dribble before rhythmically crossing the ball behind your back to your other hand


- Emphasize being light on your feet, athletic, and exploding hard out of each behind the back dribble - Perform one court length-and-back

26. 1 Hand Form Shooting x 5 makes at each spot (right baseline, front, left baseline)

- Stand in place 5 feet from the hoop, holding the ball in front of you in one hand. Drop the ball in front of you, before squatting down to catch it and moving smoothly into a one-handed set shot

* Count makes, not takes

- Keep the balls of your feet on the ground for the entire shot, and emphasize keeping your shot "smooth" with no hitch at the top - Continue until you have made 5 one-handed form shots on the right baseline, in front of the rim, and on the left baseline


10

27. 1 Hand Backboard Bounce Shots x 20 - Stand in place on the baseline in front of the side of the backboard, and shoot the ball with one hand so that it hits the flat side of the backboard - Emphasize shooting the ball so that it hits flat * Count takes, not perfect shots against the side, and rebounds right back to you. If you shoot it too far to the left or right, it will hit the edge of the backboard and bounce back to you on an angle - Continue until you've performed 20 backboard bounce shots with your strong hand. Do not shoot these with your weak hand.

28. Nash Shooting x 20 total makes - Stand on one block before quickly dropping down low, touching the ball to the ground. Elevate into the air, and shoot a bank shot before rebounding the ball and rhythmically moving to the other block to repeat the process

* Count makes, not takes

- Emphasize your rhythm moving back and forth from block to block, and shooting only bank shots - Continue until you have made 20 total bank shots (no matter which side they are made on)

29. Progressive Range Shooting x as far back as you can go! - Stand 5 feet from the hoop, and make 3 shots before taking one step back and repeating the process again from a slightly further distance - Emphasize shooting smoothly with perfect form, and not forcing your range

* Count takes, not makes

- Continue until you miss two shots in a row at one spot. Try to break this distance record each workout


11

- 10 Free Throws 30. The Finishing Complex - Make two forward Mikan layups with each hand, then two reverse Mikan layups in each and, then two one-dribble cross-layups each hand, then two inside-hand layups each hand, then two baby hooks each hand, then two baby banks each hand, then two floaters each side of the key with your strong hand only

* Count makes, not takes. Gloves can be worn to make the drill more difficult

- Rhythmically move through the full process, with no rest between shots

- 10 Free Throws 31. Single Combo Basketball Sprints x 5 finishes with each hand (10 total finishes) - Start at half-court, with a chair at the three point line. Attack straight at the chair, before changing pace and performing a single move of your own * Gloves can be worn to make the drill more difficult choice (be creative), then exploding out of the move and finishing at the rim - Finish 5 times with each hand, creatively mixing up your moves and finishes each repetition

- 10 Free Throws -


12

32. Floor Touch Drives x 5 finishes on each wing - Start in a lunge position on the wing, with the ball in your outside hand. Pound dribble the ball 5 times, then cross it low between your legs while swiping the ground with your outside hand as you cross. Attack the basket hard and finish on the other side of the rim


- Emphasize exploding on your first step while staying as low as possible to the ground - Perform 5 finishes on each wing, with no rest between repetitions

- 10 Free Throws -

33. The Euro Drill x 3 total trips (60 total jumpers)

- Begin under the hoop, before spin-passing the ball to yourself. Move into the spin-pass and shoot a 15 foot jump shot. Rebound the ball and repeat this sequence at all 5 spots (right baseline, right wing, top of the key, left wing, left baseline) - Once you've made the full circle, circle back and repeat all 5 spots going the opposite direction. Then, perform the full sequence again behind the three point line - Without any rest, complete this sequence (around and back at 15 feet, then around and back behind the 3 point line) three times in a row for 60 total jump shots.

- 10 Free Throws -


13

34. 5 x 14 Shooting - Shoot two 15 foot spot up jumpers, then two spot up 3's, then two 15 foot one-dribble pull up jumpers, then two one-dribble pull up 3's, then two one-step 15 foot jumpers, then two one-step 3's, then two spot up 3's - Perform this 14-shot sequence on the right * Count takes, not makes baseline, the right wing, the top of the key, the left wing, and the left baseline, with no rest in between shots or spots

- 10 Free Throws -

35. The Box Drill x 1 each direction for 3 sets. Shoot 10 free throws for rest between sets

- Begin under the hoop. Perform ten quick 1-2 steps on the baseline, then shuffle laterally until you reach the side of the lane. Switch directions and shuffle hard to the opposite side. Close out hard with your hand up until you reach the free throw line. Then, shuffle laterally to the other side of the lane, open-pivot and slide diagonally to the opposite block before performing another open-pivot and sliding again to the opposite lane, then closing out again to the free throw line. Slide laterally to the opposite side, open pivot again, and shuffle laterally along the lane all the way to the baseline. - Perform one full round in each direction, then shoot 10 free throws for rest. Repeat for 3 sets.

- 10 Free Throws -


14

- 10 Free Throws 36. 60 Second Shooting - Make as many 3's as you can within 60 seconds - Emphasize shooting perfect jumpers under pressure. Shoot fast without rushing your form and mechanics - Remember your records each day and try to beat them every workout

- 50 Free Throws -

37. Scrimmage x 30 minutes - Play either one on one, two on two, three on three. or four on four - Always try to play half court if possible, to avoid overtraining - If you don't have partners, play "shadow ball" where you visualize a defender guarding you

* Count takes, not makes


15

38. Jump Rope Circuit

1

2

3

4

5

7

8

9

10

11

39. Cooldown

1

2

3

4

5

6

7

8


6

EGTOffSeasonWorkout11232314

Recommend Documents