Summer Basketball Workout for Guards
SESSION I: DRIBBLING

A. The Basic Four

1. Speed

2. Hesitation

3. Crossover

4. Spin

Beginning at half court on the right side of the court, the player uses the right hand to execute a speed dribble down to a lay-up. Then he dribbles to the opposite side of half court, turns, and executes a speed dribble with the left hand to the hoop for another lay-up.

Then he returns to the starting position and executes a hesitation dribble, first with the right hand and then with the left; then he returns to the start and continues with each of the basic four dribbles until all basic dribbles have been executed.

Do this 3-5 times.

 

B. Combination Dribble

Similar to the basic four, except all dribbles are used one after the next.

In five minutes, the player executes all the basic four moves but in combinations of 3-4 at a time, i.e., speed dribble followed by crossover then spin, etc.

The player should include all the basic four dribbles, as well as:

• Behind the back

• Onside

 

Summer Basketball Workout for Guards
SESSION II: SHOOTING

I know of no coach who doesn't want to improve the team's shooting percentage in the next season. Sometimes this is a particularly bad problem, sometimes not - but everyone would like to see better numbers on the scoreboard every season. To do that, two vital areas need to be improved - first, the shot itself, and second, a quick release - i.e., the ability to shoot as quickly as possible upon receiving a pass.

In the drills in this session of the summer basketball workout, be sure to have your players focus first on proper form - have them start shooting closer to the hoop, focusing on form and consistency, before moving farther out.

Also, r, remind them that practice needs to emulate game situations - have them work on releasing the shot immediately after catching the pass.

It would be best for most shooting drills to be done with a partner who can rebound and outlet the ball to the shooter. However, the drills can be done alone - this simply means the player has to rebound his shot which will disrupt his flow and slow down the drill.

 

A. Standstill Shooting

• The player takes 5 shots at a time, from 5 different spots on the floor, at about 10'-15' from the hoop.

• The player cannot move to the next spot until he makes 3 of the 5.

• Each time the player runs this drill, he should change the shooting spots.

B. 5 Spots, 25 Shots

Similar to the Standstill Shooting drill above, the player will shoot from 5 different spots on the floor, about 10' to 15' from the hoop. This time the shots are jump shots taken when receiving a pass.

• The player takes a shot from the first spot near the baseline, his partner rebounds and outlets to him at the same spot, and he shoots again immediately upon receiving the pass. He does these 5 times in total before moving to the next spot. Eventually, he will take 5 shots from each spot, 25 shots in total.

• The player needs to concentrate on the mechanics of the shot - receiving the pass, squaring to the hoop, jumping straight up, executing the shot and following through, landing on balance, and shooting again.

• This should also be a speed drill - all shots need to be completed as quickly as possible, to help develop a quick release.

• NOTE: If the player doesn't have a partner rebounding for him, then he simply spins the ball out, steps in to catch it, squares to the basket, and shoots. He gets his rebound, returns to the spot, and does it all again, taking 5 shots from each spot before moving to the next spot.

• Players should aim to make at least 13 of 25 shots.

 

C. Fake and Shoot

Repeat the previous drill - 5 Spots, 25 Shots - this time faking the shot and taking one dribble before pulling up for a jump shot.

For this drill:

• Dribble to both sides - try not to favor one side

• Execute individual offensive moves - Fake right, go right; fake left, go left; fake right, go left, etc.

• Again, aim for 13 of 25 or better.

 

D. Lay-ups

• Drive from both sides of the floor.

• Take 10 left- and 10 right-handed lay-ups.

• Use reverse lay-ups driving the baseline, as well as hard drives from wing and elbow areas.

Always simulate game situations by:

• Driving hard

• Protecting the ball

• Finishing strong

 

E. Beat the Pro

The object of the game is for the player to score 12 points before the pro scores 12.

How it's played:

• The game begins with the player taking a foul shot. If he makes the foul shot he gets one point, but if he misses it, the pro receives 3 points.

• The player then takes jump shots from different spots on the floor. For each basket he makes, he gets 1 point. But, for each basket, he misses - the pro gets 2 points.

• Whoever gets to 12 first wins.

• NOTE: The player must shoot about 70% to beat the pro.

 

 

Summer Basketball Workout for Guards
SESSION III: DEFENSE AND FOOTWORK

Defense cannot be forgotten. Remind players that everyone needs to know how to play defense - if you score 25 points but the man you are guarding scores 26 points, you've lost.

The drills for defense in the summer basketball workout are simple, but when done properly they condition the legs very well and set the player up to be well ahead of the others on the floor when the season arrives.

On-Ball Defense

• Starting on the baseline, slide three or four strides, change direction, and slide again - zig-zag - until reaching half-court

• Using the same stride, zig-zag back to the baseline

• The player must remember to use short, choppy slides and stay low to simulate on-ball defense

 

Lane Slide

• The player starts in a low denial stance with his left foot on the left block, right hand high, left hand low, head up, and eyes forward.

• In this stance, the player slides across the key until his right foot is on the right bloc.

• He then changes direction and changes hand position - left hand comes high, right-hand goes low - and he slides back across the key to the left block.

• The player continues for 30-seconds before resting for 30 seconds, and then doing it again

• Players should try to increase the number of slides they can make during each 30-second interval.

• As the player's time improves, he should increase the intervals to 1 minute.

 

Closeouts

• Player starts in the key in a "swordsman" stance - feet in a 'T' position with the lead foot pointing to the wing - and closes out to the wing (as if the man he is guarding is just receiving a pass at the wing)

• NOTE: Players should spring the first two-thirds of the way, then break down into short, choppy steps with hands up and weight back to complete closeout.

 

 

SESSION IV: FOUL SHOOTING

Aside from the 50 foul shots that players shoot at the end, they should also take 5 foul shots in between each of the sessions.

Finish

• Player runs two suicides, trying to complete each of them in 30 seconds or less.

• Player shoots 50 free throws to finalize workout.

 

Summer Basketball Workout for Guards
THE COOLDOWN

Players jog a few laps to cool down muscles, then perform Static Stretches (hold for 10 seconds then switch). Be sure to stretch all muscles, moving the muscle into the stretch slowly, and holding the stretch for 10 seconds, before releasing it slowly. Also, remember not to bounce - hold the stretch. This will help remove lactic acid from the muscles so they won't be sore the next day.

Summer Basketball Conditioning Workout for Inside Players
THE WARM-UP

The warm-up needs to be dynamic - i.e., not the static, "strike the pose and hold it for 10 seconds" stretches we used to do not so long ago. Warm-ups need to simulate to a less strenuous degree the movements the muscles will be doing during the workout.

Laps: 1 lap jog, half lap slow running, 1 lap jog, half lap slow running

Dynamic Stretching: 2 lengths carioca, Arm Swings, Side Bends, Trunk Rotations, Hamstring Stretch, Alternate Toe Touches, Leg Swings

Wraparound: pass the ball around the waist, going 10 times in each direction.

Figure 8: pass the ball in a figure 8 motion between the legs, working up to the highest speed possible. 10 repetitions forward and backward.

Combo Wraparound: combine figure 8 with waist and neck wraparounds, trying to move the ball quickly while maintaining control.

 

Summer Basketball Conditioning Workout for Inside Players
SESSION I: DRIBBLING

Inside players don't generally handle dribbling tasks as often as guards, so this section of the summer training program is considerably shorter than the program for guards.

A. The Basic Four

1. Speed

2. Change of Pace

3. Crossover

4. Spin

Beginning at half court on the right side of the court, the player uses the right hand to execute a speed dribble down to a lay-up. Then he dribbles to the opposite side of half court, turns, and executes a speed dribble with the left hand to the hoop for another lay-up.

Then he returns to the starting position and executes a change of pace dribble, first with the right hand and then with the left; then he returns to the start and continues with each of the basic four dribbles until all basic dribbles have been executed.

Note: the move - change of pace, spin, crossover - should happen at about the foul line extended, when the player starts his move to the basket.

Do this 3-5 times.

 

Summer Basketball Conditioning Workout for Inside Players
SESSION II: SHOOTING

Everyone - players and coaches alike - want to see improved shooting each consecutive season. For inside players, that shooting takes place mostly in and around the key. Remember that good shooting in the game requires two aspects - first, good shooting form and mechanics, and second, a quick release - i.e., the ability to shoot as quickly as possible upon receiving a pass.

In the drills in this session of the summer basketball conditioning workout, be sure to have your players focus first on proper form - have them start shooting closer to the hoop, focusing on form and consistency, before moving farther out.

Also, remind them that practice needs to emulate game situations - have them work on releasing the shot immediately after catching the pass or executing the move.

 

A. Standstill Shooting

The player takes 5 shots at a time, from 5 different spots on the floor, at about 10'-15' from the hoop.

The player cannot move to the next spot until he makes 3 of the 5.

Each time the player runs this drill, he should change the shooting spots.

 

B. Lay-ups

Driving from about 10' out, the player takes 10 left- and 10 right-handed lay-ups. Use reverse lay-ups driving the baseline, as well as hard drives from wing and elbow areas, and mix in some power layups as well as regular, one-foot-takeoffs. Players should need only 1 dribble from 10' out.

Always simulate game situations by:

 Driving hard

 Protecting the ball

 Finishing strong
 

C. Two Balls on the Blocks

This must be done with a partner. The first player (1) stands about 3'-5' in front of the basket, facing the basket. The other player (2) lines up under the basket out of bounds. The two balls are placed on the blocks along the foul lane.

Player 1 reaches down and picks up one ball, planting both feet as he does so, and then powers up hard to the basket. He immediately moves to the other ball as quickly as possible and powers this ball to the basket.

Player 2 must quickly rebound the ball and place it back on the same block.

The goal is to make 20 power moves, 10 from each side, as quickly as possible.

D. Inside Shooting

The following drills improve players' shot-making ability around the basket with both right and left hands and increase scoring chances in traffic with strong power moves and agility.

A. Reverse Lay-ups

This is a version of the Mikan Drill.

The player stands underneath the basket to the right, inside the foul lane; facing the basket. He steps across the lane with the right foot and executes a baby hook reverse lay-up with the left hand (lifting the left knee high for height and turn).

The player catches the ball before it hits the ground; steps across the key again to the right, using the left foot, and executes a baby hook reverse lay-up with the right hand (lifting the right knee high).

Repeat these 10 times (take 10 reverse lay-ups on each side)

B. Power Moves

The player starts on the right side of the basket, square to baseline. He executes a power lay-up - jumping off both feet, jumping for height, and keeping elbows wide to take up as much room as possible. He keeps the ball in both hands until the last moment - protecting it - then sinks the lay-up using the right hand.

The player catches the ball before it hits the ground; takes one strong dribble to position himself on the left side of the basket; then executes the power lay-up on the left side, releasing the ball with his left hand this time.

Repeat, taking 10 power moves on each side.

 

Summer Basketball Conditioning Workout for Inside Players
SESSION III: OFFENSIVE MOVES IN THE KEY

Players practice the following moves, first alone, then with defense.

 

A. Baby Hook from in front

The player stands with his back to the basket about 5' out, with both feet planted solidly. He pivots on his left foot, raising his right knee high as he turns into the basket. The ball starts in both hands and as he raises it, he brings his left hand off the ball and uses the left hand to guard against defense. He executes a baby hook shot.

The player then executes the same move on the left side, shooting the hook with the left hand and using the right hand to guard the ball. He executes 10 baby hooks on either side.

Note: the higher the knee is driven up, the more height the player will get on the shot.

 

B. Drop Step

The player begins with his back to the basket, both feet planted solidly at about the block on the foul lane (left foot just below the block, right foot just above it). With his weight on the right foot, the player slides his left foot back - at first, this can be done alone until the movement feels natural. Then add in a defensive player, in which case this left foot drops behind the defensive player.) The player takes one hard dribble as he spins around the defensive player, squares up, and powers to the basket.

The player repeats on the other side, this time sliding the right foot back to execute the drop step.

The player executes 10 drop steps on each side.

 

Summer Basketball Conditioning Workout for Inside Players
SESSION IV: DEFENSE AND FOOTWORK

A. Tapping

• Player stands to the right of the backboard and tosses the ball off the board

• The player taps the ball using the fingertips on the right hand 9 times

• On the 10th tap he taps the ball into the basket

• Repeat the procedure on the left side using the left hand

B. Closeouts

• Player starts in the key in a "swordsman" stance - feet in a 'T' position with the lead foot pointing to the wing - and closes out to the wing (as if the man he is guarding is just receiving a pass at the wing)

Note: Players should spring the first two-thirds of the way, then break down into short, choppy steps with hands up and weight back to complete closeout.

 

C. Finish

 The player runs two suicides, trying to complete each of them in 30 seconds or less.

 The player shoots 50 free throws to finalize the workout.

 

Summer Basketball Conditioning Workout for Inside Players
SESSION V: FOUL SHOOTING

Aside from the 50 foul shots that players shoot at the end, they should also take 5 foul shots in between each of the sessions.

 

Summer Basketball Conditioning Workout for Inside Players
THE COOLDOWN

Players jog a few laps to cool down muscles, then perform Static Stretches (hold for 10 seconds then switch). Be sure to stretch all muscles, moving the muscle into the stretch slowly, and holding the stretch for 10 seconds, before releasing it slowly.