Hero photograph
Becky Hammon 
 
Photo by Natalie Visger

Workout #36 Pull-up Js

Natalie Visger —

Are they are dying art? Not if you can make them... You shoot them in transition, off on-ball screens, vs. Quick helpside, after shot fakes, etc.

Pull-up jumpers are essential if you want to become complete shooter, a killer pg, or confident in any situation.  Balance, footwork, repetition.

Handles (5-10 min.)

Force Quick Pound Series (use the video if needed)

20 reps each, all knee height, crossovers are below the knee:

  • Right hand 
  • Left hand
  • Right hand + double cross
  • Left hand + double cross
  • Crossovers
  • Right hand + between the legs + left hand + between the legs = 2
  • Right hand + behind the back + left hand + behind the back = 2

Shooting (30-40 min.)

Footwork and Rhythm Series for Pull-ups (Drew Hanlen Video NBA Players love...)

Perfect Makes (start of video)

  • 5 swishes from charge circle
  • 5 swishes from 1 metre further back
  • 5 swishes from free throw line

Pickups (left hand has the ball, right foot back) (video 1:14)

  • “Stuff” the ball and shoot. Then catch with two and repeat for 5 makes from free throw line.
  • “Flips” from right to left (right hand has ball, left foot back) (1:37 video). Bring your left hand to the ball/to your shooting pocket. Make 5 from the free throw line.
  • Hop Down Shots (2:13 video) for Rhythm - Make 5

Jab Series Pull-up Jumpers (use How to Score Triple Threat...)

3 spots (wing, top, wing).  Shoot 2s or 3s, depending on your space or your range.

Make 5 from each spot of each below:

  • Jab + shoot (video 44 sec.)
  • Jab + go (1 dribble + shoot)(58 sec. On video)
  • Jab + cross (1-2 dribbles + shoot)(1:10 on video)

Hint - take a short jab step and stay low, keep the ball tucked by your hip away from the defender as you jab.  

Make 25 Free Throws

Fill out your 2000 Club Form.

Cool Down (5 min.)

Essential Four - (use Do THIS after Every Workout video)

  • Hip Bridge (1:03 on video)
    • 5 reps (make sure and breathe)
  • 1 Handed Bridge Reach (2:39 on video)
    • Right Hand 5 reps, Left Hand 5 reps
  • Groin/Hip Stretch (4:54 on video)
    • Right Leg and Left Leg 5 reps each.
  • Push and Reach (7:00 on video)
    • 5 reps

Well done.  I hope you are feeling like a pull-up jumper is a make-able shot for you.  Great job, put your feet up and enjoy your night. ⛹🏾‍♂️⛹🏾‍♀️👌🏼👍🏾