Basketball Training Workout #1

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” -Theodore Roosevelt

Burn that quote into your brain because haters are going to hate so don’t get down on yourself on this journey to reaching your goals and full potential.

Back to training. As you get started you’re going to be doing drills that are challenging… you’re going to mess up as you push yourself to improve.

Messing up is part of the basketball training process, so there’s nothing to be ashamed about. Just slow down, focus on your technique while performing the drill and slowly build up to game speed as you get more comfortable performing that specific drill.

The workouts in the program are progressive (they build on each other), so please don’t skip a workout because you find it difficult.

Here’s a quick breakdown of how often you should be doing the workouts:

Off-season – 3 to 4 days a week (play pick-up on the days that you don’t train)
In-season – 1 to 2 days a week (if you get consistent playing time)
In-season – 3 days a week (if you’re not getting much playing time)

The workout for week 1 is below.

If you have any feedback or questions, you can reach us at ceasor@trainforhoops.com.




Train Hard – Train Smart

Workout Guidelines: 30 – 45 seconds rest between each set
Did you complete today’s workout: In the comment section, say “yes” if you did or “no” if you didn’t.

Hand Quickness and Passing
Backboard throws Sets: 2 Rep: 10 throws

Ball – Shoulder – Ball Sets: 2 Rep: 10 catches

Sweep body ball drops Sets: 2 Rep: 10 catches each side

Partner passing (with wrist weights): left to right hand push pass Sets: 2 Rep: 10 passes with each hand

Partner passing (with wrist weights): left to right hand bounce pass Sets: 2 Rep: 10 passes with each hand

Partner passing (with wrist weights) – Throw dribble left to right hand push pass Sets: 2 Rep: 10 passes with each hand

Dribbling Workout
Two ball one high/one low Sets: 2 Rep: 20 dribbles high/ 20 dribbles low each hand

Two ball high to low Sets: 2 Rep: 45 seconds

Two ball crossovers Sets: 2 Rep: 20 dribbles

1 BFC ski jump crossovers Sets: 2 Rep: Full court up and back

1 BFC up back crossovers Sets: 2 Rep: Full court up and back

Pro cones dribble – One dribble crossover Sets: 2 Rep: Full court up and back

Pro cones dribble – Between the legs to behind the back Sets: 2 Rep: Full court up and back

Pro cones dribble – Explosion between the legs Sets: 2 Rep: Full court up and back

Offensive Skills
Finishing drills – Make 10 floaters Sets: 1

Make 28 series – Baseline lay-ups Sets: 1 Rep: Make lay-up attacking left and attacking right

Make 28 series – Baseline reverse lay-ups Sets: 1 Rep: Make lay-up attacking left and attacking right

Make 28 series – Baseline reverse double pump lay-up Sets: 1 Rep: Make lay-up attacking left and attacking right

Make 28 series – Lay-ups from the wing Sets: 1 Rep: Make lay-up attacking left and attacking right

Make 28 series – Reverse lay-ups from the wing Sets: 1 Rep: Make lay-up attacking left and attacking right

Make 28 series – Finger roll from top of the key Sets: 1 Rep: Make lay-up attacking left and attacking right

Make 28 series – Floater from top of the key Sets: 1 Rep: Make lay-up attacking left and attacking right

Top X series – Soft curl and shoot Sets: 1 Rep: Make 4 shots curling left and curling right

Top X series – Soft curl to one dribble pull-up Sets: 1 Rep: Make 4 shots curling left and curling right

Top X series – Soft curl to one dribble dribble step back Sets: 1 Rep: Make 4 shots curling left and curling right