The Basketball Renegades
H.I.B.T. Program By Taylor Allan www.BasketballRenegades.com ®TaylorAllanTraining LTD. All rights reserved. No part of this e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without expressed written permission from Taylor Allan. We have unique tracking codes embedded, designed to detect illegal distribution of this e-book and the download links. Do not risk breaking international copyright infringement laws and getting yourself in major trouble. Fines start at $150,000 and include possible prison sentence upon conviction.
Welcome!
It’s not easy to make it as a basketball player these days. You’ve seen the beasts on YouTube and maybe even in your league… Players are getting smarter and smarter about training, and it’s becoming harder and harder to keep up. These guys aren’t doing the old fashioned “shoot 500 shots per day” type workouts… …They have access to some of the best coaches and trainers in the world! They are ALREADY training like the pros, straight out of high school. So if you want to keep up, you’d better not only train HARDER than they do, but smarter. That’s where H.I.B.T. comes in. This is the most cutting edge basketball training available today, and it’s at your fingertips right now. Take advantage of it. There’s no time to waste… Let’s jump right in:
The Sequence
This is the real magic behind the H.I.B.T. system. Every workout is completely individualized for every player, for whatever level they are currently at. Here’s how it works: There are 4 main levels: 1.) Young Guns 2.) Prospects 3.) Elite 4.) Mastery We also have an in-season workout that works for ALL levels (as you’ll see, in-season training is MUCH different from off-season training.) There is ONE MAIN WORKOUT for each level that you’ll use. So if you’re at the Prospects level, you’ll use the prospects workout. If you’re at the Mastery level, you’ll use the mastery workout. Simple enough, right? Here’s how you determine your level: 1.) Young Guns Youth players who’s skills are still developing. These players don’t meet the requirements for Prospects yet, and are still focused on fundamentals. 2.) Prospects
Usually grade 8 and above (although there are some young players who can elevate to this level). Here are the requirements: You MUST be shooting 50% or higher from the 3 point line in practice. Able to handle two basketballs at once with proficiency. 3.) Elite These are usually grade 10 and above. You must be shooting 70% or higher from the 3 point line in practice, and able to handle two basketballs proficiently in scoring moves (crossovers, between the legs, etc). You must also shoot 40% or higher from the NBA 3 point line. 4.) Mastery These players are typically advanced high school players, and collegiate and professional players. You must be shooting 80% from the 3 point line minimum, as well as 60% or higher from the NBA 3 point line. Able to handle two basketballs under high speeds, and during scoring moves. Typically players at this level will be scoring a MINIMUM of 15 ppg. Simply take a look at the requirements, and see how you stack up! For some comparison: Back in high school, my trainer only let me elevate to the Mastery level once I was shooting 95% from 3 (basically never missing), and scoring 20 ppg. I was also beating him consistently in one-on-one (he was playing professionally in Italy at the time). So when in doubt, take it slowly. If the drills are too complex, you won’t get the full effect of HIBT training.
The Workouts
These are the exact workouts in the program. For the sake of the program, we’ll make things simple for now and keep it to ONE MAIN workout per level. You can get more advanced with our other programs later on. Remember to Anyway, here are the workouts: *Note: All drills are demonstrated fully in the drills library video:
Young Guns Workout The Renegade Warmup Renegade Jump Rope Series Tap, Squeeze, Slap Series Taps x 5 trips up and down Squeeze x 30 Slaps x 30 Basic Ball Wraps Head Wraps x 10 each way Waist Wraps x 10 each way Leg Wraps x 10 each way 1-2 Legs x 10 each way Figure 8s x 10 each leg, each way 1 Ball Pounds Hi-Low x 20 Dribbles each level Rhythm Crosses x 20 1 Hand Side Crosses x 20 each hand 1 Hand Front Crosses x 20 each hand
1-Cross x 20 total crossovers Tap-Cross x 20 total crossovers Scissor x 20 total Reverse Scissor x 20 total 2 Ball Pounds Pistons x 20 Alternating Pounds x 20 Ball Taps 2 Leg Circles x 5 trips each way 1 Leg Circles x 5 trips each way, each leg Figure 8’s Forwards x 5 each direction Figure 8’s Backwards x 5 each direction Quick Hands Forwards x 20 total Catches Sides x 20 total catches Ball Whips 2 Ball Pistol x 10 Back Tosses x 10 Form Shooting 1 Hand Form Shooting x 3 each spot (baselines and top – 9 total shots) Backboard Bounce Shots x 10 perfect bounces Nash Drill x 6 shots each block (12 total) Progressive Range Shooting (stop once you’ve missed 3 in a row from one spot) 10 Free Throws The Finishing Circuit Perform 2 full sets. Shoot 5 free throws between sets for rest. 10 Free Throws
Multi-V Drill (chair set at 15 feet) 1 Layup, 1 Pullup, 1 Stop-And-Pop going both left and right (6 total) Repeat for 2 sets Shoot 10 free throws in between sets for rest 5 x 10 Shooting 4 Inside 3 Spot Up Jumpers 4 Pullups Inside 3 2 Outside 3 Spot Up Jumpers -‐ 10 total shots each spot -‐ Repeat sequence from all 5 spots (Left baseline, left wing, top, right wing, right baseline) 50 Free Throws Renegade Foam Rolling & Stretching
Prospects Workout The Renegade Warmup Renegade Jump Rope Series Tap, Squeeze, Slap Series Taps x 5 trips up and down Squeeze x 30 Slaps x 30 Basic Ball Wraps Head Wraps x 10 each way Waist Wraps x 10 each way Leg Wraps x 10 each way 1 Ball Pounds Hi-Low x 20 Dribbles each level Rhythm Crosses x 20 1 Hand Side Crosses x 20 each hand 1 Hand Front Crosses x 20 each hand 1-Cross x 20 total crossovers
Tap-Cross x 20 total crossovers Between The Legs x 20 total Behind The Back x 20 total 2 Ball Pounds Pistons x 20 Alternating Pounds x 20 Crossovers x 20 Side Crossovers x 20 Front Crossovers x 20 Ball Taps 2 Leg Circles x 5 trips each way 1 Leg Circles x 5 trips each way, each leg Figure 8’s Forwards x 5 each direction Figure 8’s Backwards x 5 each direction Seated – Lying Taps x 3 trips up and back (6 total over top of head) Quick Hands Forwards x 20 total Catches Sides x 20 total catches Ball Whips 2 Ball Pistol x 10 2 Hand Reverse Pistol x 10 (tries, not makes) Back Tosses x 10 Form Shooting 1 Hand Form Shooting x 3 each spot (baselines and top – 9 total shots) Backboard Bounce Shots x 10 perfect bounces Nash Drill x 6 shots each block (12 total) Progressive Range Shooting (stop once you’ve missed 3 in a row from one spot) 10 Free Throws The Finishing Circuit
Perform 2 full sets. Shoot 5 free throws between sets for rest. 10 Free Throws HIBT SUPERSET *Perform With No Rest Between 1.) The Pistol Drill x 1 trip to the 3 point line and back 2.) 3 Free Throws 3.) Lunge ISO Drives x 3 each wing (6 total) 4.) 7 Free Throws 5.) Euro Drill x 20 total shots (1 trip around and back inside 3 for 10 shots, 1 trip around and back outside 3 for 10 more shots) 6.) 10 Free Throws -‐ Perform for 2 total sets 5 x 20 Shooting 2 Inside 3 Spot Up Jumpers 2 Outside 3 Spot Up Jumpers 2 Pullups Inside 3 2 Pullups Outside 3 2 One-Step Jumpers Inside 3 2 One-Step Jumpers Outside 3 2 Drop-Turns Inside 3 2 Drop-Turns Outside 3 2 NBA 3’s 2 Spot Up 3’s -‐ 20 total shots -‐ Repeat sequence from all 5 spots (Left baseline, left wing, top, right wing, right baseline) 50 Free Throws Renegade Foam Rolling & Stretching
Elite Workout The Renegade Warmup Renegade Jump Rope Series
Tap, Squeeze, Slap Series Taps x 5 trips up and down Squeeze x 30 Slaps x 30 Basic Ball Wraps 1-2 Legs x 20 total (each circle around a leg = 1) Figure 8s x 10 total each way Ball Taps Figure 8’s Forwards x 5 each direction Figure 8’s Backwards x 5 each direction Quick Hands The Spider Drill x 10 taps with each hand (10 rounds) 2 Ball Pounds Pistons x 20 Alternating x 20 1-Crosses x 20 Rhythm Crosses x 20 Between The Legs x 20 each leg Waterfall x 20 bounces each way Alternating Wraps x 20 total forwards & backwards Seated In-Outs x 30 Total 1 Ball Triple Combo Ball Whips Crossovers x 10 each way Behind The Back x 10 each way 2 Hand Pistol x 10 2 Hand Reverse Pistol x 10 (tries, not makes) Form Shooting 1 Hand Form Shooting x 3 each spot (baselines and top – 9 total shots) Backboard Bounce Shots x 10 perfect bounces Nash Drill x 6 shots each block (12 total)
Progressive Range Shooting 10 Free Throws The Finishing Complex With Gloves 10 Free Throws HIBT SUPERSET *Perform With No Rest Between 1.) The Doubles Drill x 3 freestyle finishes on each wing 2.) 3 Free Throws 3.) Floor Touch Drives x 2 on each wing 4.) 7 Free Throws 5.) The Kobe Complex x 4 finishes each hand 6.) 10 Free Throws - Perform 2 total sets of this superset 17 Run and touch each sideline 17 times in as little time as possible (You MUST be under one minute by the time the season starts!!!) 10 Free Throws (For Rest between your 17’s) 5 x 20 Shooting 2 Inside 3 Spot Up Jumpers 2 Outside 3 Spot Up Jumpers 2 Pullups Inside 3 2 Pullups Outside 3 2 One-Step Jumpers Inside 3 2 One-Step Jumpers Outside 3 2 Drop-Turns Inside 3 2 Drop-Turns Outside 3 2 NBA 3’s 2 Spot Up 3’s -‐ 20 total shots -‐ Repeat sequence from all 5 spots (Left baseline, left wing, top, right wing, right baseline) 50 Free Throws
Renegade Foam Rolling & Stretching
Mastery Workout The Renegade Warmup Renegade Jump Rope Series Tap, Squeeze, Slap Series Taps x 5 trips up and down Squeeze x 30 Slaps x 30 Basic Ball Wraps BackLeg Wraps x 10 each leg Behind Knee Clap Drill x 20 Catches 2 Ball Pounds With Gloves Pistons x 20 Alternating x 20 Rhythm Crossovers x 20 1-Crosses x 10 crossovers Alternating Wraps x 10 each way (20 total) 1-Dribble 1-Wrap x 10 wraps each side 2 Ball Scissors x 20 total Seated In-Outs x 30 total Form Shooting 1 Hand Form Shooting x 3 each spot (baselines and top – 9 total shots) Backboard Bounce Shots x 10 perfect bounces Nash Drill x 6 shots each block (12 total) Progressive Range Shooting 10 Free Throws Finishing Complex With Gloves
10 Free Throws HIBT SUPERSET *Perform With No Rest Between 1.) Gary Payton Drill x 3 each wing 2.) 3 Free Throws 3.) 2 Ball Chair Shooting x 3 each side 4.) 7 Free Throws 5.) Split Jump Drives x 2 each wing 6.) 10 Free Throws -‐ Perform 2 total sets of this superset Scoring Instincts Superset The Multi-V Drill x 1 finish, 1 pullup, 1 three per side The Doubles Drill x 4 freestyle finishes per wing 5 Free Throws -‐ Repeat again (for two total sets) with NO REST between drills 17 Run and touch each sideline 17 times in as little time as possible (You MUST be under one minute by the time the season starts!!!) 10 Free Throws (For Rest between your 17’s) 17 Run and touch each sideline 17 times in as little time as possible (You MUST be under one minute by the time the season starts!!!) 10 Free Throws 5 x 20 Shooting 2 Inside 3 Spot Up Jumpers 2 Outside 3 Spot Up Jumpers 2 Pullups Inside 3 2 Pullups Outside 3 2 One-Step Jumpers Inside 3 2 One-Step Jumpers Outside 3 2 Drop-Turns Inside 3 2 Drop-Turns Outside 3 2 NBA 3’s
2 Spot Up 3’s -‐ 20 total shots -‐ Repeat sequence at all 5 spots (Left baseline, left wing, top, right wing, right baseline) Renegade Foam Rolling & Stretching
The In-Season Workout The Renegade Warmup Renegade Jump Rope Series Tap, Squeeze, Slap Series Taps x 5 trips up and down Squeeze x 30 Slaps x 30 Basic Ball Wraps 1-2 Legs x 20 total each way (every time you circle a leg = 1 rep) Figure 8s x 10 each way, each leg 2 Ball Pound With Gloves (Gardening gloves work best) 2 Ball Pistons x 20 2 Ball Alternating x 20 each (40 total) Seated In-Outs x 30 Total 1 Ball Pound With Gloves (Gardening gloves work best) Crossovers x 20 1-Cross x 20 crossovers Tap-Crosses x 20 crossovers Ball Taps Figure 8’s Forwards x 5 each direction Figure 8’s Backwards x 5 each direction The Pistol Drill 5 Trips to three point line and back
Form Shooting 1 Hand Form Shooting x 3 each spot (baselines and top – 9 total shots) Backboard Bounce Shots x 10 perfect bounces Nash Drill x 6 shots each block (12 total) 10 Free Throws The Finishing Circuit 10 Free Throws 5 x 10 Shooting IF YOU ARE YOUNG GUN OR PROSPECT: 4 Inside 3 Spot Up Jumpers 4 Inside 3 Pullup Jumpers 2 Outside 3 Spot Up Jumpers -‐ 10 total shots per spot -‐ Repeat sequence from all 5 spots (Left baseline, left wing, top, right wing, right baseline) IF YOU ARE ELITE OR MASTERY: 2 Inside 3 Spot Up Jumpers 4 Inside 3 Pullup Jumpers 4 Outside 3 Spot Up Jumpers -‐ 10 total shots per spot -‐ Repeat sequence from all 5 spots (Left baseline, left wing, top, right wing, right baseline) 50 Free Throws Renegade Foam Rolling & Stretching
Three Big Questions:
1.) How Many Days Per Week Should I Do This Workout? Here’s the breakdown: Young Guns: 3 days per week (one day on, one day off) Prospects: 4 days per week (Monday, Tuesday, Thursday, Friday) Elite: 4 days per week (Monday, Tuesday, Thursday, Friday) Mastery: 4 days per week (Monday, Tuesday, Thursday, Friday) In-Season: 2 days per week (one day on, two days off) 2.) What About Weights & Vertical Jump Training? I know I promised this would be a skill – only program, but this is definitely an important factor if you’re going to TRULY maximize your overall game. So, a few quick guidelines: 1.) If you’re at the young gun or prospects level, train your full body three times per week 2.) If you’re at the elite or mastery level, train lower body twice per week, and upper body twice per week 3.) Always lift/do your vertical jump training on days that you do skill training 4.) Take the other days completely off, OR do light work like stationary handles, free throws, jump rope, stretching and foam rolling I know most players already have their VJ training and lifting programs, so I won’t go into TOO much detail here – just make sure to follow the proper guidelines layed out above. If you don’t currently have a lifting or VJ program, simply do this: Lower Body: Jump Squat - 4 x 5
Squat – 3 x 5 Bulgarian Split Squat – 2 x 8 Glute Ham Raises or Pullthroughs – 3 x 8 Upper Body: Push Press – 5 x 3 explosively (not max weight) Chin Ups – 3 x 8 with weight, or 3 x max reps with bodyweight 1 Arm Dumbbell Bench Press – 3 x 8 per arm Cable Rows – 3 x 12 Arms – Curls and pushdowns, 2-3 sets of whatever you want That’s the simplest and most straightforward approach you can take, and it works like gangbusters. If you’d like a more advanced, long term Vertical Jump Training system to take you to 40 inches and beyond, check out our Vertical Jump Formula program. 3.) I’m A Serious Player And I Want To Take Things To The Next Level. What Can I Do? If you want to go above and beyond, there is a combination that many of our players have been using with incredible success. All they do is combine our Ball Handling Mastery program with Prolific Shooting, plus the HIBT supersets from this program. Easy, right? But VERY powerful. Here’s how it all breaks down: Each time you go to the gym to do your workout, follow this sequence: 1.) Ball Handling Mastery Drills 2.) HIBT Superset (for whichever level you’re at) 3.) Prolific Shooting Drills
This comes out to 4 days per week of training, since Ball Handling Mastery and Prolific Shooting are full 12-16 week periodized programs. Highly recommended once you’ve used the HIBT workouts! -----
Your Time Is Now.
Have you ever felt like you were in “the zone”? Like every shot was falling, your mind was razor-sharp, and the entire gym was hanging on to your every move to see what you would do next? It’s an amazing feeling, right? I still remember what it felt like to play after an entire offseason of HIBT training… There’s nothing like it… …Bringing the ball up the court, absolutely dripping with swagger… Smiling to yourself as you look into your helpless defenders eyes… You wonder if the crowd is ready to see what you’re about to do next. When you get an inch of room, the two (or three) points registers in your mind before you even release the ball… It’s already in. You don’t miss shots. You don’t even know what “missing” means anymore. I remember feeling like I could do anything I wanted on the court… No fear, no nerves… Just pure, RAW emotion. One of my best memories was our season opener that year against St. Marys… Their star player was also the conference dunk champion, and an absolute beast.
In the second quarter, he stole the ball from our forward around the half court line, and had a clear breakaway at the rim. Everyone stood up, waiting to see the monster dunk he was about to throw down. Up until this point, no one had really seen the new athleticism I had, fresh off an entire offseason of HIBT training. So they didn’t even notice as I streaked up the opposite sideline, timing my steps just perfectly… He took off just outside the paint, rising up with two hands, ready to throw it down. But I was there too. With one hand, I caught him up against the glass, pinned it, and then tore the ball from his hands. He was in shock. His team was in shock. The crowd was in shock. I came down with the ball and stood there, staring at him. Smirking. Pandemonium. Our bench almost lost their minds and ran onto the court. My coach was even jumping up and down. The entire momentum shifted after that moment. I finished that game with 33 points to open the season. Not bad for a player who barely scratched double digits the year before. Now… I’m telling you this story to let you know that there is an entire “world” of basketball you haven’t experienced yet. It’s a completely different game when you’re absolutely dominating on a big stage. The raw emotion, the adrenaline, the pride that swells up inside of you… And the swagger… Definitely the swagger…
There truly is nothing like it. I want you to experience this for yourself…. I want you to experience everything this game has to offer. The respect, the attention, the recognition… …The awards, the accolades, the girls (definitely the girls). You work hard, and you deserve to experience it all. So go hard in the gym. Work the HIBT system to the fullest. Your best game is yet to come. And your time to make it happen is right now. Your coach,
Taylor Allan
About Taylor Allan Taylor Allan is a highly sought-after training consultant to high school, college, and professional athletes. His programs have been featured on nearly every major media outlet including SLAM, CBS Sports, ESPN and MaxPreps. Taylor Allan Training LTD. has reached over 70,000 athletes worldwide. You can learn more about Taylor and his programs at www.BasketballRenegades.com
