Shooting Workout for Perimeter and Post Players

Shooting Program for Guards

Length of time: Apporx. 90 minutes

Form Shooting: use only one hand and focus on technique (elbow straight, release, follow-thru…); stand approx 2-3 ft. under the rim.
10 from each spot (right side, center, left side) = 30 total

“Mikan Drill”: Rotate side to side, while keeping the ball above your eyes = 40 total
Regular Mikan – 20 shots
Reverse Mikan – 20 shots

“Spin & Catch” Jumpers: spin, catch and shoot (no dribbles); approx. 10-15 ft. range
*** Be sure to square your shoulders and feet to the basket before shooting, this should be done by using a jump stop.
10 from each spot (short corners, left elbow, right elbow) = 40 total
Free Throws: 15 total

“One Bounce” Jumpers: spin & catch with one dribble; 5 shots from left and right wings; 10-15 ft. range = 30 total
Spin, catch & shot fake – body stays low, ball comes above the eyes
Spin, catch, Jab & Go
Spin, catch & rip thru
Free Throws: 15 total

“Around the World” Jumpers: shoot 5 shots from each of the 5 spots (left corner, left wing, top of key, right wing, right corner) = 25 total
Optional – shoot 3-pt. shot instead of mid-range jumpers
Free Throws: 10 total

“Around the World” Pull-up Jumpers: same as above, but with one dribble pull-up from each of the five spots = 25 total

“1 on 1 Dribble Moves”: execute each dribble move and finish with a jump stop and lay-up at the rim; execute each move from left and right wings = 30 total
“Hesitation” dribble – sell it with your shoulders
“In & Out” dribble –hand must stay on top of the ball
“Cross-over” dribble (between legs is optional) – ball must stay below your knees

Reverse lay-ups: drive baseline and shoot 5 from each side = 10 total
Free Throws: 10 total




Shooting Program for Post Players

Length of time: Apporx. 90 minutes

Form Shooting: use only one hand and focus on technique (elbow straight, release, follow-thru…); stand approx 2-3 ft. under the rim.
10 from each spot (right side, center, left side) = 30 total

“Mikan Drill”: Rotate side to side, while keeping the ball above your eyes = 40 total
Regular Mikan – 20 shots
Reverse Mikan – 20 shots

Free Throws: 15 total
Drop Step Moves: 5 shots with ea. move from left and right low blocks = 40 total
Out-side drop step with power dribble & shot fake
In-side drop step with power dribble & jump hook
Inside fake with outside drop step
Outside fake with inside jump hook
Free Throws: 15 total
“Catch & Face” Moves: 5 shots with ea. move from left and right short corners = 40 total
Spin, catch & face (reverse pivot), jumper
Spin, catch & face (reverse pivot), shot fake and drive (one dribble)
Spin, catch & face (reverse pivot), shot fake and reverse lay-up
Spin, catch & face (reverse pivot), jab and jumper
*** always use a jump stop when finishing at the rim
*** when finishing with a lay-up, you want to finish with the opposite hand. For example, if you drive from the right elbow, you should finish with the left hand. If you drive from the left elbow, you should finish with the right hand.

Free Throws: 10 total
“Flash Cut” Jumpers: 5 shots with ea. move from left and right elbows = 40 total
Spin, flash (from opposite low block), catch & face, jumper
Spin, flash (from opposite low block), catch & face, lay-up
*** always use a jump stop when finishing at the rim
*** when finishing with a lay-up, you want to finish with the opposite hand. For example, if you drive from the right elbow, you should finish with the left hand. If you drive from the left elbow, you should finish with the right hand.

“Mikan” Drill: 20 regular; 20 reversed = 40 total
Free Throws: 10 total