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45-Minute Basketball Workout

  • Author:
    Sharon Fanning
  • Date:
    Oct 13, 2014

The following 45-minute workout should be preformed three days a week. Developing confidence, coordination, strength, timing, and stamina is the athlete’s main focus throughout the workout.

I. Defensive Slides/Three minutes – (width of free throw line) three sets: 30 seconds on/off (27 is great)

II. Backboard Taps/Six Minutes – (with ball) 40 in a row: 10 right/left/alternating/both, rest 30 seconds, repeat three sets

III. Backboard Touch/Three minutes — Start at free-throw line, sprint and slap backboard with both hands (net), sprint back and touch free throw line, repeat: 30 seconds on/off: 3 sets (11-plus is great)

IV. Mikan/Three minutes – (Hook right and left) 30 seconds on/off: three sets (17-plus is great)

V. Shooting Drill “10”/Six minutes – Begin at court 10 feet inside sideline; sprint and receive pass at one of 10 spots; if make, sprint out and touch court on opposite side and then come back for second shot on that side; repeat side to side until you follow shot and get your own rebound-shoot until you make it; then sprint out to touch court. If it is made, passer will rebound for you. Rest one minute and repeat, three sets. Shoot with in your range; vary spots.

VI. Heavy Rope or Regular Rope/Five minutes — Alternate skips after 25 repetitions…run the rope…begin with right foot only/left/both/alternate/scissors/cross feet/twice under/crossover with arms: then repeat everything with rope in opposite direction (jump backwards) Note: Follow heavy rope directions only for regular jump rope

VII. Square Pick Ups/Three minutes — One ball placed on first line up from block on each side of free throw lane. Begin picking up one ball and shoot a power lay-up. Your partner will rebound and put ball back on the line. You will get the other ball and shoot another power lay-up. Your rebounder will get that ball and put it back on the line. Repeat. Go 30 second and rest 30 seconds. Repeat three sets. (18-plus is good)

VIII. Hot Shots/Five minutes— Tape the floor at these spots: 5 is 20 feet, 4 is 15 feet, 3 is 10 feet, 2 is lay-up. Shoot for one minute and keep up with the buckets you make and add up your score. Keep up with your best score. You must dribble as you go to each spot-can’t run with the ball. Three sets–one minute each.

IX. Speed Lay-ups/Three minutes — Begin under bucket, dribble out to “T” and come back in for a lay-up. Repeat to other side. Try to use only one dribble out and one dribble back…30 seconds on/off: three sets

X. 5 Sprints in 5 Minutes/Five minutes— Work toward 30-32 seconds per sprints. Begin baseline, sprint to nearest free throw line and back to base line, then to court and back to baseline, then to the opposite free throw line and back, now to the opposite baseline and back. (Under 30 seconds is great) If is takes you more than that, rest until one minute is up. Remember, you want to complete five in five minutes.

XI. Around the Waist/Three minutes— Take ball around waist in one direction for 30 seconds (50-plus is good) Change directions next time three sets of 30 seconds on/off

XII. Summary

  • A. 45-Minute Workout…three days a week
  • B. Be creative: develop confidence, coordination, strength, timing, and stamina
  • C. Work on dribbling, ball handling, or other specifics 10-15 minutes per day

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