Loading... Please wait...

Basketball Perimeter Shooting Workout

Posted by

There's a huge difference between going out to shoot baskets and actually working out. Both are fun but the following work out is designed to help you improve your shooting in transition, off the move, off the dribble, and from the 3-point line. It also requires that you make 50 free throws as well. The entire work out should take about an hour to complete depending on your current skill level. 

Warm Up 

Jump rope for 10 minutes (Two legs, one leg, boxer's shuffle, double jumps) 

Stationary ball handling (One ball figure 8's, side to side, front to back; two balls pound, same, alternate, high low) 

Workout 

Full court ball-handling (two balls same, alternate, frontwards, backwards, crossover) 

Form shooting (Stand about five feet away and concentrate on perfect form, follow through, and backspin. Make 10 shots from each side and from in front of the rim.) 

Transition shooting (Place cones at the 3-point line, half court and the opposite 3-point line) 

1. Dribble full court and make a move at each of the cones and then shoot a pull up jumper at the free throw line. Make 5 shots. 

2. Dribble full court and make a move at each of the cones and then shoot a pull up jumper at the right wing. Make 5 shots. 

3. Dribble full court and make a move at each of the cones and then shoot a pull up jumper at the left wing. Make 5 shots 

  • Make 10 shots while running from the right baseline to the right wing and then from the right wing to the right baseline 
  • Make 10 free throws 
  • Make 10 shots while running from the left baseline to the left wing and then from the left wing to the left baseline 
  • Make 10 free throws 
  • Make 10 shots while running from elbow to elbow 
  • Make 10 free throws 
  • Starting at the top of the key, make 10 pull up jump shots going towards the right wing 
  • Starting at the top of the key, make 10 pull up jump shots going towards the left wing 
  • Starting at the right wing, make 10 pull up jump shots going towards the middle (as if coming off a side pick and roll) 
  • Starting at the left wing, make 10 pull up jump shots going towards the middle (as if coming off a side pick and roll) 
  • Make 10 free throws 
  • Make 10 3-pointers from each of 5 shooting spots for a total of 50 makes (Left corner, left wing, top of key, right wing, right corner) 
  • Make 10 free throws 

    This is a great overall shooting workout that can be used by players at all levels. Besides shooting, this workout also requires some ball handling and if you work at a focused, serious pace then you are going to get in some game like conditioning as well. 

    Bonus Idea 

    If possible keep track of your shooting percentages at each spot and record them in a notebook of some kind. Not only will this information boost your confidence as you improve but it will also show you where your "hot spots" are located. For example, if you consistently shoot 60% from the right wing you might want to actively look for that specific shot in a game whereas if you only shoot 35% you might want to pass the ball instead.

Please feel free to comment:

comments powered by Disqus