Posted by Coach Dave Stricklin on January 07, 2014
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
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.