This one is a quick 30-40 minute workout with handles and shooting. If you have a partner, it will make this workout more competitive and fun,

Warm-up

Knee Tap (see ADI Tag video)

• Play 2 rounds to 3 taps
  
• Play 2 rounds to 3 taps (you can only tap with your dominate hand).
  

Handles

Beginner

Dribbling on the Move (You need a drive or a garage for this).

• Dribble from one side to the other as fast as you can for 30 seconds. 
• Do this three times with your left hand and twice with your right hand. Eyes up :-)
  

Retreat Drill (see Jr. NBA Retreat Dribble drill video)

• Right hand to cone/drink bottle/chalked spot + retreat (5 times)
  
• Repeat with left hand
  
  • Don’t forget the jump stop and pivot

Intermediate & Advanced

Dribbling Moves (see Jr. NBA Zig-zag video for an idea)

You only need to dribble twice before making the move. Then repeat going the other way, etc.  they take more dribble and are going to a cone.  You don’t do that.  Use your driveway or a park and go as far as you can.

2 Rounds (intermediate)/4 rounds (advanced) of each:

• Crossover
  
• Spin
  
• Behind the back
  
• Between the legs
  
• Combo move
  

Pull-Back Dribble (see jr. NBA video)

• Step 1 = 1 Step + 1 Bounce (Right foot step + right hand dribble + left hand pickup)
  
  • 6 reps Intermediate, 10 reps Advanced
  • Repeat but opposite foot and hand work for 10 reps
• Step 2 = 1 normal dribble + Pull-back dribble
  • Right hand - 6 reps Intermediate, 10 reps Advanced
  • Left hand - 6 reps Intermediate, 10 reps Advanced
• Step 3 = moving forward while dribbling then adding Pull-Back Dribble
  
  • 3 Dribbles forward with Right hand, then Pull-back dribble
  • 6 reps Intermediate, 10 reps Advanced
    • (make sure and change your speed and pull-back slowly)
  • Switch then repeat with left

Shooting

Beginner-Advanced

2 rounds of Around the World (see video).  

• Make sure you take 7-10 shots as you make your way around once.  
• Move back a metre for the second round.
  

Beginner - Advanced: Shooting Progression

1. Form Shooting (see Force Basketball Shooting Progression)

Reps of each = Beginner (15), Intermediate (12), Advanced (10)

• 2 handed form (27 sec. on video)
  
• 2 handed form + ball (32 sec. on video)
  
• Form Jumpers + ball (44 sec. on video)
  

Reps = Beginner (25), Intermediate (40), Advanced (50)

• TV Shots (51 sec. on video)

Reps of each = Beginner (3), Intermediate (4), Advanced (5

2. Swishes

• Swishes from charge circle
  
• Swishes from 1 metre further back
  
• Swishes from free throw line
  

3. Spin Catch Series (From 1:56 on video)

• 3 Spots (free throws line, left and right blocks)(Inside/out footwork from left and right angles. Facing hoop is left foot/right foot for right handlers, opposite for lefties).

Reps of each = Beginner (5), Intermediate (7), Advanced (10)

• Spin + Catch + Triple Threat x 5 reps from each spot
  
• Spin + Catch + Shoot x 5 makes from each spot
  
• Spin + Catch + Shoot x 5 makes from each angle but further out

4. 2+2 Shooting (0:27-1:52 of 3 Shooting Drills Every...from EGT Basketball)

• Beginner 4 spots (Corners, elbows), Intermediate 5 spots (corners, elbows, top), Advanced 7 spots (baseline, 45, elbow, free throw, opp. Elbow, opp. 45, opp. Baseline).
• If you make 2 in a row you move to the next spot. If you miss 2 in a row you move to the previous spot.
• See how long it takes you to get all the way around. If it is too easy, move back, or try to finish it again beating your previous time.

Heaps of makes to track with the 2000 Club Form.

High Five. 🙌🏽 Pound. 🤜🏾 Well done Champ. 🏆 Enjoy your weekend and keep shooting. 🏀