Complete Workout
by Handlelife Trainer Brian Macon
Ball Handling and Finishes…………………………………………..Page 2
Shooting Workout…………………………………………………....Page 3
Screens and Handoffs (with partner) ………………………………...Page 5
Ball Handling and Finishes
Overview: Ball handling and finishing are two of the most important skills in
basketball. Being a good ball handler/finisher requires a combination of good hand eye
coordination, footwork, balance and a feel for the basketball. Acquiring these skills will
allow you to increase your productivity and decrease your turnovers.
Warm Up: Make sure you pound the ball hard to the floor while keeping the ball out
of your palm. Use your fingertips and finger pads to control the basketball.
1. Weak hand - high knees to half court. Kick your knees up as high and fast as
you can.
2. Weak hand - butt kicks to baseline. Kick your feet back as fast as you can to
kick your butt.
3. Skips between the legs to half court. Get as high as you can and pound the ball.
4. Skips between the legs backwards to the baseline. Get as high as you can and
pound the ball.
5. Tap taps step slides to free throw line and back. Stay low, take short quick
steps, tap the ball fast, use your fingertips/finger pads.
6. Side lunge while dribbling for 10 seconds then slide to half court. Keep the left
leg straight on the lunge; stay low on your slide.
7. Straight legs tap taps for 15 seconds. Keep your legs straight tap the ball fast.
8. Balance one leg while crossing over for 15 seconds then switch legs.
Footwork x ball handling:
1. Choppy feet between the legs to half court. Move your feet as fast as you can
while taking two dribbles then do a hard between the legs. Then repeat using the
other hand.
2. Choppy feet between the legs crossover to the baseline. Move your feet as fast
as you can while taking two dribbles then go between the legs crossover. Keep the
crossover lower than your knee.
3. Choppy feet with behind the back crossover. Move your feet as fast as you can
and take two dribbles then go between the legs behind the back.
Stationary Ball Handling: Do each drill for 10 seconds then switch to the next one.
1. Alternating. Stay low, keep your back straight, use your fingers and finger pads,
snap your wrist down as fast as you can.
2. Pound. Stay low, keep your back straight, use your fingers and finger pads, snap
your wrist down as fast as you can.
3. Windshield Wiper Broken. Stay low, keep your back straight, use your fingers
and finger pads, snap your wrist in and out. Make a V with the ball.
4. Push/Pull. Stay low, keep your feet together, push the ball forward then pull the
ball back.
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5. In & Outs. Stay low, keep your back straight, make big in & outs brining the
balls almost together in big circular motions.
Rest for 10 seconds then repeat stationary ball handling.
Water Break.
Finishes. Make 5 of each.
1. Two feet finishes from the right elbow. Start at the elbow, between legs
crossover, one hard dribble to the middle, hop step back to the right, finish with a
floater.
2. One foot finishes from the top of the key. Start at top of the key. Double cross,
one relax dribble, hard between the legs, one escape dribble, one-foot floater.
3. Two feet finishes from left wing. Start at the 3-point line. Between the legs
behind the back, one dribble into the defender, two feet floater with the left hand.
Shooting Workout
Overview: Shooting is so important in the game of basketball. Being a good shooter is
all about repetition and rhythm. Make sure you are: square to the basket, your elbow is
in, your eyes are focused on the rim and you hold your follow through.
Form shots: Make 5 shots from 5 feet away from the basket. Hold your follow
through until the ball hits the floor.
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Corner
Wing
Top
Wing
Corner
Bank Shots: Make 3 in a row off the backboard from 10 feet away from the basket on
the wing. Shoot the ball high off the backboard to improve arc and accuracy.
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Right wing
Left wing
Jump Shots off the dribble: Make 5 at each elbow. Pound the ball, quick feet, pick
the ball up quick, then jump shot.
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Between the legs shot
Between the legs, crossover, between the legs shot
Double behind the back shot
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Catch and Shoot: Make 5 jump shots from 15 feet. Catch, step, shoot, and hold your
follow through.
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Corner
Wing
Top
Wing
Corner
Run to half court and back to make a lay up.
Make 3 free throws.
Catch and shoot make 20 3s from top of the key
1 free throw
Water Break.
Jump shots in transition: Make 5 of each move. Start at half court, go about 70
percent make a quick move (below) at the top of the key to a pull up jump shot.
Remember plant your inside foot first and be explosive into your shot.
1. Right hand push, switch hands then quick between cross right to a pull up:
2. Left hand push, switch hands then quick between crops to a pull up:
3. Right hand push, switch hands, double between, one dribble pull up:
4. Left hand push, switch hands, between, between, one dribble pull up:
Catch and shoot make 20 3s from right wing
Sprint to half court
Catch and shoot make 20 3s from top of the key
Sprint to half court make 4 in a row free throws.
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Screens and Handoffs
(Will require a partner)
Flare Screen to Ball Screen: Make 5 of each.
1. Start the ball in your right hand. Three between the legs, fake up, left hand bounce
pass, flare off to the wing, catch, take a couple dribbles away, wait on the screen,
hop before you get to the ball screen take two dribbles and take the shot at the
elbow. Make 5.
2. Start the ball in your right hand. One dribble between the legs, left hand bounce
pass, flare off to the wing, catch, take a couple dribbles away, wait on the screen,
hop before you get to the ball screen, cross over and take a one dribble jump shot.
3. Start the ball in your right hand. One dribble between the legs, left hand bounce
pass, flare off to the wing, catch, take a couple dribbles away, wait on the screen,
hop before you get to the ball screen, make an S off the screen, take a one dribble
jump shot. (Look a the roll guy as another option)
Catch and shoot. Make 5 three pointers from the right wing.
Flare Screen to Handoff: Make 5 of each.
1. Start with the left hand. Three between the legs, fake up, right hand bounce pass,
flare off to the wing, walk away, sprint to the handoff, take one dribble, pull up
jump shot.
2. Start with the left hand. One between the legs, right hand bounce pass, flare off to
the wing, walk away, sprint off the hand off, take one big step, sweep going back
left, use the screen the other way, two dribble, pull up jump shot.
3. Start with the right hand. Double between the legs, right hand pass, flare off to the
wing, walk away, sprint to the handoff, one dribble, snake, one dribble, jump shot.
Catch and shoot make 5 three pointers from the left wing.
Free throws make 2 in a row.
Handlelife Challenge: Start at the top of the key. Do each one for a minute. Record
your total makes.
1. Sweep right one dribble pull up
2. Sweep left one dribble pull up
3. Catch and shoot
Free throws make 10.
Good job and way to Handlelife!
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