Build a Better Player
Honing Your Skills During the Season
Part One: My Workout
The mark of a true champion is how hard they work when nobody is
watching.
Do you feel dead tired at the end of practice? Do you think you get all the practice
you need during those two hours in the gym with your teammates and your coach,
doing whatever it is that your coach has decided would help your team's
development? Maybe. Maybe not. And what about the days you don't have
practice? Sunday? Some Saturdays? What would it hurt if you worked out a
little bit more? Took 50 more shots? Ran an extra mile? If you have a big game
the next day, obviously it might not be in your best interest to wear yourself out, but if
you can get into a gym or have a place where you can work on other aspects of
your game, why not? Here is a workout that I do when I can get into a gym:
Warm-Up:"Have you ever seen a dog stretch
before he jumps up and chases a car?" How true, but I do think it is a good idea to
stretch thoroughly before going hard in a workout. I have been told that you can't
really stretch a cold muscle, so it is a good idea to jog a bit and maybe shoot a bit
before stretching extensively.
- Jog a few laps around the gym
- Stretch for five minutes
- Mikan drill, alternating sides (20 made baskets)
- X-Out drill (dribble to top corner of key (elbow), take two dribbles in to basket for a layup, then dribble to
opposite elbow and two dribbles in for a layup, alternating sides) (20 made baskets)
- Backboard shots from the block (go from side to side just above the block and make 20
baskets using the backboard and concentrating on form and footwork)
- Elbow jumpshots (alternate from elbow to elbow concentrating on form and footwork) (20 made baskets)
10 Free Throws
Baseline Series
Starting from the right side of the basket on the baseline, there
are four baseline moves in this series.
To start each move, simulate catching the ball, then square up to the basket and make a
shot fake, then for each of the first three, drive baseline using an "X" on the floor or a rubber spot
as something to drive around. Each one of these moves should be done explosively, going
hard to the basket, and for the first three, using the hand closest to the baseline to dribble. For
the baby hook, use the hand opposite the baseline.
- Power layup: After driving baseline, square up to the basket on the same side that
you started on and go up strong with a power layup. (5 made baskets)
- Baseline layup: After driving baseline, shoot a layup (not squared to basket, but
rather to the sideline) with the opposite hand off the
glass off one foot. (5 made baskets)
- Reverse layup: Drive baseline and go all the way to the other side of the basket,
and shoot a reverse layup (in my opinion, one of the greatest moves in
basketball). I make my players shoot it with their bodies square to the
basket using the hand and going off the foot you would if you were shooting a regular layup
on the side opposite where you started. (If you started on the right side
of the basket, you will drive to the left side of the basket and should be
squared to the basket, shooting with the left hand and going off the right foot.) (5 made baskets)
- Baby hook: Instead of driving baseline, use the hand opposite the baseline and
drive toward the middle and shoot a little baby hook (in my opinion, another
one of the best moves in basketball) with the same hand you dribbled with. (5 made baskets)
10 Free Throws
Baseline Series
Do the same series now from the left side.
10 Free Throws
Shot Fake Series
This series starts on the wing, just inside the 3-point line. As in the Baseline Series, you
simulate catching the ball on the wing, either by throwing it up in the air or spinning it back
to yourself. I believe it is important to catch it as you land in a jumpstop. This way, you
have not established a pivot foot and you can then use either foot to start toward the basket.
A good shot fake seems pretty easy to do but I've seen a lot of really bad shot
fakes. Some people look as though they are convulsing or having a seizure, but it
shouldn't be that complicated. With the ball in triple threat position, a bend in the knees
and a slight upward motion in the upper body can complete a very good shot fake.
Starting on the right side, there are four parts to this series and all four are done on
both wings.
- Shot Fake and Layup: I'm not sure what to tell you in regard to which foot you
should step with first, but you need to be conscious of what you are doing.
Many travels are called on a person who has given a great shot fake, but
ends up moving both feet before putting the ball on the floor. You must put
the ball on the floor before moving your pivot foot that you establish when
you take your first step. Try to dribble right next to your foot you are stepping
with first. When I'm on the right wing, I try to step first with the right
foot then take (at the most) two dribbles, stepping onto the left foot and going
up strong for the layup. It seems to make sense that you would step with your
right foot first in this situation, but if you can't get your feet to do this, do what
comes naturally or, if your coach has a preference, do it that way. (5 made baskets)
- Shot Fake and Crossover to Layup: The same thing applies here with the
footwork. Shot fake with both feet stationary and then step out this time with
the left foot and dribble with the left hand toward the elbow. At the elbow, get
down low and crossover to the right hand. It is crucial that you get down low
and crossover below the knees. When you are crossing over, the
hand that releases the ball should release it below the knee and the hand
to which it is being crossed over to needs to "catch" it below the knee. If you
don't get down low on the crossover, you will get a LOT of turnovers while
trying to execute this move. Once you crossover, you should need only
one dribble to get to the basket, going off the left foot and shooting a right-handed
layup. (5 made baskets)
- Dribble toward Baseline and Pull up for Jumper: When I'm on the right wing and
I am driving toward the baseline, I try to step first with the right foot and put the
ball in my right hand. I take one or two dribbles and step left then right and
end up near the block and take a backboard shot. (5 made baskets)
- Dribble toward Foul Line and Pull up for Jumper: After the shot fake, take one
or two dribbles toward the foul line stepping with the left foot, dribbling with the
left hand and then stepping left then right near the foul line and shooting a foul
line jumper. (5 made baskets)
10 Free Throws
Shot Fake Series
Do the same series now from the left wing.
10 Free Throws
Work on your basic skills as much as you can. As long as you have a ball
and a hoop, you can always work on your shooting and moves to the basket.
There is no excuse, as far as I am concerned, for not being a great
shooter!
You, of course, have to know how to shoot and be able to correct anything
that is wrong with your mechanics (elbow in, shooting with one hand using
the other as a guide only, use your legs, flick your wrist to follow
through,
etc.).
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