<p> Ravens Basketball Off-Season Workouts</p><p>The off-season is the time of year when you need to work hard to improve as an individual basketball player. During the season you work as a team—more than likely you will not be spending a lot of time working on individual basketball skills.</p><p>The following workouts can be utilized to effectively improve ball-handling, shooting skills, shooting percentage, and shooting confidence. My recommendation is to perform these shooting workouts 4 times per week, IN ADDITION TO your off-season team game and practice times. Vary your daily choices but record your progress each day.</p><p>There are some things to remember before doing these workouts. If your basketball off-season workout amounts to a lot of walking around and lazy shooting, you will not see improvement. Follow the tips below and you will become a better player.</p><p>1. Simulate at game speed. Practicing at 70% will not improve your game.</p><p>2. Hit at least 70% of your shots in practice. If you’re missing, move back into range and make at least 5 in a row before you move out again.</p><p>3. If you feel your form changing because you are tired, do not keep shooting jump shots. Go and shoot 10 free throws and then return to your drill.</p><p>4. Create mental pressure with pushups or situps for misses, especially in game sims or pressure free throws.</p><p>5. You should be breathing hard at the end of drills or you are not working hard enough.</p><p>6. Really work hard at improving. Don’t keep shooting the same old shot at the same old speed.</p><p>7. Have a goal or focus for every workout.</p><p>Shooting Workout Options:</p><p>1. Use chairs to simulate screens or defenders.</p><p>2. Toss the ball off the backboard or by backspinning it to yourself to practice catching and shooting on the move.</p><p>3. Get a parent, sibling, friend, date, teammate, etc. to rebound for you. You will get an extra 100-150 shots an hour. Post Players</p><p>Drills without dribbling - 5 minutes </p><p>Ball Handling Drills with dribbling - 5 minutes</p><p>Drills using two balls - 5 minutes All types with both hands, especially baseball, outlet, chest, Passing wrist-roll kickout, and bounce. Jump Rope - 5 minutes at 3/4 speed for endurance. </p><p>Jump Rope - 15 seconds off right foot for quickness.</p><p>Jump Rope - 15 seconds off left foot for quickness.</p><p>Jump Rope - 15 seconds alternating feet.</p><p>Jump Rope - 15 seconds on both feet.</p><p>Do 3 repetitions of each with 30 seconds rest between the quick sets. Foot Quickness Run Steps - Up to build leg strength and down to build quickness - Six repetitions of 15-20 seconds each.</p><p>Run Hills - Jog down and sprint up - Six repetitions of 15-20 seconds each.</p><p>Intervals - Sprint straight-aways on a track and jog on curves. Alternate up to one mile. (Build to running 2-3 miles a day at 7 to 8 seconds.) To build additional quickness and leg strength run backwards or sideways, picking up your feet and putting them down quickly. Six and In - 4 repetitions on each side of the basket. </p><p>Superman Drill - 4 repetitions of 10.</p><p>Tap Drill - 4 repetitions of 10 with each hand. Rebounding Hook Drill - 4 repetitions of 10 with each hand.</p><p>Second Effort - 4 repetitions of 10 (Make last effort as many repetitions as possible.</p><p>Blocking Out - Work at pivoting and holding contact. Shooting Spin ball to yourself, catch ball with both feet off the floor, look over baseline shoulder and Drop Step at Low Post - Practice both ways - 4 sets of 10 shots each way and on each side of the lane. </p><p>Spin the ball to yourself, catch ball with both feet off the floor, look over baseline shoulder, pivot in the opposite direction, and shoot a jump shot - 4 sets of 10 shots on each side of the lane. </p><p>Duck Under - Spin the ball to yourself, catch with both feet off the floor, look over baseline shoulder, pivot in opposite direction, shot fake and duck under. - 4 sets of 10 shots on each side of the lane.</p><p>Step-in-Direction Hook - At the low post spin the ball to yourself, catch with both feet off the floor, look over baseline shoulder, take a long step in direction of the opposite elbow, and shoot a hook shot. - 4 sets of 10 shots on each side of the lane.</p><p>At the High Post practice stationary moves for a baby jump shot or a power lay-up. - 4 sets of 15 shots on each side of the lane. Work the shot fake into every 3rd set of shots, either on the move or at the very end.</p><p>Shoot 10 free throws between each set to rest - record in your notebook! Perimeter Players</p><p>Drills without dribbling - 5 minutes </p><p>Ball Handling Drills with dribbling - 5 minutes</p><p>Drills using two balls - 5 minutes All types with both hands especially baseball, outlet, Passing chest, wrist-roll entry, and bounce. Jump Rope - 5 minutes at 3/4 speed for endurance. </p><p>Jump Rope - 15 seconds off right foot for quickness.</p><p>Jump Rope - 15 seconds off left foot for quickness.</p><p>Jump Rope - 15 seconds alternating feet.</p><p>Jump Rope - 15 seconds on both feet.</p><p>Do 3 repetitions of each with 30 seconds rest between the quick sets. Foot Quickness Run Steps - Up to build leg strength and down to build quickness - Six repetitions of 15-20 seconds each.</p><p>Run Hills - Jog down and sprint up - Six repetitions of 15-20 seconds each.</p><p>Intervals - Sprint straight-aways on a track and jog on curves. Alternate up to one mile. (Build to running 2-3 miles a day at 7 to 8 seconds.) To build additional quickness and leg strength run backwards or sideways, picking up your feet and putting them down quickly. Shooting 50 Shots off the Dribble: </p><p>1. Simulate shooting off the break 2. Move on the move into the shot (especially crossover, stutter step, inside-out, inside-out crossover, and Earl the Pearl move. 3. Stationary Move - Use Rocker Step to put defender on heels. 4. 5 sets of 10 shots at a time with 10 free throws between sets, and record free throws in your notebook. 5. Repeat 3 times 30 Shots using shot and pass fakes</p><p>1. Pump fake to shot 2. Pump fake, dribble to shot. 3. Pass fake to shot 4. 5 sets of 10 shots at a time with 10 free throws in between and record free throws. 5. Repeat 3 times </p><p>Note: Take all shots at game speed! Basic Shooting Workout:</p><p>DRILL Min Shots DESCRIPTION</p><p>Jump Rope 5</p><p>Form Shooting 1 2 30 Nose under rim, nothing but net. One hand only. Focus on releasing up.</p><p>Stretch 3</p><p>Ball Handling 4 Dribbling; stationery and moving, 1-on-1 moves, etc.</p><p>Form Shooting 2 2 30 Same as above, except start from about 3 feet out. Make 2 in a row and back up one step. Continue going back as far as you can while shooting with one hand and keeping form</p><p>Free Throws 1 2 10</p><p>Footwork Drills 4 30 Back to basket at 15” on wing. Pivot into triple threat. Alternate sides w/ jump shots, fake and dribbles, fake and drives, and stepbacks.</p><p>Free Throws 2 2 10</p><p>3 Pointers 2 20 Shoot 3 pointers.</p><p>Jumpers w/o 4 30 Toss ball and catch it like pass. Immediately Dribble shoot jumper, working quick elevation and release.</p><p>Jumpers w/ Dribble 4 30 Catch ball, fake, and make 1-2 hard dribbles into jump shot. Use shot fakes, head fakes, ball fakes, and jab steps.</p><p>Bank Shots 2 20 Alternate sides shooting bank shots from 10- 15 feet. Free Throws 3 2 10</p><p>Individual Choice 3 30 Work your favorite shots and moves.</p><p>Game Simulations 4 20 Imagine specific game situations. Use exact same situation until you score 3 times. Then move on to a new situation. Do 10 pushups for 3 consecutive misses.</p><p>Free Throws 4 w/ 2 10 Do pushups 3x number of misses. Pressure</p><p>Pressure Game 3 30 Choose 1 of 3:</p><p> a. 10 on a string: You must hit 10 shots in row from the same spot. A miss doesn’t count if you catch your rebound before it hit’s the ground.</p><p> b. 21: Jump shots are worth 2 points, misses are -1. Consecutive misses double in value</p><p>(-2, -4, etc) See how quickly you can score 21.</p><p> c. Golf: Choose 9 spots on the floor to choose from. You need to hit shots from each spot. Par is 27.</p><p>3 Pointers 2 20</p><p>1 Dribble layups 1 10 Start with the ball outside 3-pt. range. Work from 3-pt. Range on getting to the rim with only 1 dribble.</p><p>Free Throws 5 2 10</p><p>Totals 54 350 Time and shots are approximate Perimeter Player Workout:</p><p>DRILL Min Shots DESCRIPTION</p><p>Jump Rope 5</p><p>2 30 Nose under rim, nothing but net. One hand Form Shooting 1 only. Focus on releasing up.</p><p>Stretch 3</p><p>4 Dribbling; stationery and moving, 1-on-1 Ball Handling moves, etc.</p><p>Free Throws 1 2 10</p><p>2 Ball Handling 2 Work w/ two basketballs on the move.</p><p>2 30 Same as above, except start from about 3 feet out. Make 2 in a row and back up one Form Shooting 2 step. Continue going back as far as you can while shooting with one hand and keeping form</p><p>Free Throws 2 2 10</p><p>4 30 Back to basket at 15” on wing. Pivot into triple threat. Alternate sides w/ jump shots, Footwork Drills fake and dribbles, fake and drives, and stepbacks.</p><p>3 Pointers w/o 2 20 Shoot 3 Pointers. Dribble</p><p>Dribble Penetration 2 20 Work on quick, 1st step dribble penetration.</p><p>Free Throws 3 2 10</p><p>2 20 Start at mid-court, drive hard into lane and Pull Up Jumpers pull up for a jump shot. 2 20 Start at mid-court on side, drive hard to wing Pull Up Bank Shots and pull up for a jump shot.</p><p>3 Pointers w/ 2 20 Shoot 3 pointers. Dribble</p><p>Step Back Jump 2 20 Start at mid-court on side, drive hard to wing Shots then step back for jumper.</p><p>3 Pointers 2 20</p><p>Individual Choice 3 30 Work your favorite shots and moves.</p><p>4 20 Imagine specific game situations. Use exact same situation until you score 3 times. Then Game Simulations move on to a new situation. Do 10 pushups for 3 consecutive misses.</p><p>Free Throws 4 w/ 2 10 Do pushups 3x number of misses. Pressure</p><p>3 30 Choose 1 of 3:</p><p> a. 10 on a string: You must hit 10 shots in row from the same spot. A miss doesn’t count if you catch your rebound before it hits the ground.</p><p> b. 21: Jump shots are worth 2 points, misses Pressure Game are -1. Consecutive misses double in value</p><p>(-2, -4, etc) See how quickly you can score 21.</p><p> c. Golf: Choose 9 spots on the floor to choose from. You need to hit shots from each spot. Par is 27.</p><p>Free Throws 5 2 10</p><p>Totals 54 370 Time and shots are approximate Post Player Workout:</p><p>DRILL Min Shots DESCRIPTION</p><p>Jump Rope 5</p><p>2 30 Nose under rim, nothing but net. One hand Form Shooting 1 only. Focus on releasing up.</p><p>Stretch 3</p><p>4 Dribbling; stationery and moving, 1-on-1 Ball Handling moves, etc.</p><p>Mikan Drill 1 20 Alternate left and right hand layups.</p><p>Free Throws 1 2 10</p><p>Mikan Drill 1 20 Alternate left and right hand layups.</p><p>Block-to-Block 2 30 Alternate bank shots from blocks.</p><p>Free Throws 2 2 10</p><p>Turnaround 2 20 Toss ball to self on block, turn and shoot. Jumpers from Right Alternate turning right and left. Block</p><p>Turnaround 2 20 Jumpers from Left Same as above, only on left block Block</p><p>Hooks Shots from 2 20 Pass to self on right block, turn and shoot Right Block hook.</p><p>Hooks Shots from 2 20 Pass to self on left block, turn and shoot Left Block hook.</p><p>Bank Shots 2 20 Alternate bank shots from 10 feet out. Free Throws 3 2 10</p><p>McHale’s 2 20 Fake and duck under, alternate blocks.</p><p>2 20 Step back, fake dribble and drive to lane. Garnett’s Alternate blocks.</p><p>Shaq’s 2 20 Drop-step, power dribble, and power up.</p><p>Individual Choice 3 30 Work your favorite shots and moves.</p><p>4 20 Imagine specific game situations. Use exact same situation until you score 3 times. Then Game Simulations move on to a new situation. Do 10 pushups for 3 consecutive misses.</p><p>Free Throws 4 w/ 2 10 Do pushups 3x number of misses. Pressure</p><p>3 30 Choose 1 of 3:</p><p> a. 10 on a string: You must hit 10 shots in row from the same spot. A miss doesn’t count if you catch your rebound before it hit’s the ground.</p><p> b. 21: Jump shots are worth 2 points, misses Pressure Game are -1. Consecutive misses double in value</p><p>(-2, -4, etc) See how quickly you can score 21.</p><p> c. Golf: Choose 9 spots on the floor to choose from. You need to hit shots from each spot. Par is 27.</p><p>Free Throws 5 2 10</p><p>Totals 54 410 Time and shots are approximate</p>