For a personal or group workout, you may visit my training site
Here is are just some of the workouts on the list:
(These are based on minor-league, professional athletes 18 and up and there are still more)
Younger athletes will still go through basic fundamentals and strength and conditioning drills to enhance their level of play and improve skill development.
Dribble Drills - (tennis balls, hand eye, full court, half court, cone, both hands, basketballs too) Sprints - (down and back / 8 sec. / 7 times with 30 sec rest in between) Wall sits and squats (2min and increase every set by 30 seconds 5 sets) Jump Rope (5 sets - 100 / 1 min rest in between sets) Run Stairs/Bleachers (12 sets depending on amount of bleachers(max15-20)/stairs(max10-15) Agility Drills Hops (both legs(1:20sec and left leg 1min and right leg 1 min / 45sec rest between) Bench Hops (4 sets - do these for 45 sec and see how many you can do / 45 sec rest between) Tip Drills - (10 under neath basket then sprint down and back / 1min rest between) Shooting drills (Mid range (12-20 ft) 500 shots-3 point 275 shots (50 from ea spot)guards only Defensive Walk (Do this drill right) ONLY legs move in a sit down position going side to side) Explosive Leaps (6 sets down and back / 15 sec rest in between) Cone Drills - (This drill is putting cones from one baseline to the next and cris-crossing your dribble skills to enhace your speed, footwork and ball handling skills. Seventeens (time yourself on the clock to increase your ability to move yourself quickly from one location to the next) Suicides (Helps build endurance and helps with your cardio 4 sets / rest 1 min between) Mikan Drill - (4 sets 15 - both sides / this help with using both hands and jumping correctly off your shooting foot during a penetration or pass) Freethrows (200 before you leave the gym) Burners (8-12 reps) High Knees (6 sets Full court Stretch your legs and do this on your toes not the balls of your feet) Bear Crawl (This drill is one of the toughest drills I have seen players hate the most. This drill is full body workout if done correctly and will definitley increase our cardio, upper body strength, leg work, and endurance. This is 5 sets of the Bear Crawl Full court / 1:30 min between sets)
And More!!!!!
