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Advanced Guard Basketball Workout:

The Advanced Guard Workout is a tough workout consisting of 281 made shots that focus on scoring out of the pick-and-roll, different ways of finishing at the basket, and outside shooting.

A great basketball workout for all guards.

Drill #1 – Form Shooting — 20 Made Shots

Make shots shooting from the following specific distances:

• 10 shots from 3 feet.
• 5 shots from 5 feet.
• 5 shots from 7 feet.

form-shooting

Drill #2 – Free Throws – 5 Made Shots

Using your complete free-throw routine, make 5 free-throws.

Drill #3 – Midrange Shooting — 30 Made Shots

Make 10 shots from three different sets of movements. You will have two shooting points for each set, and you must keep switching between them and make 10 shots.

• Set 1: Left corner to left elbow – 10 made shots.
• Set 2: Elbow to Elbow – 10 made shots.
• Set 3: Right corner to right elbow – 10 made shots.

midrange-shots

Drill #4 – Free Throws – 5 Made Shots

Using your complete free-throw routine, make 5 free-throws.

Drill #5 – Three-Point Shooting – 15 Made Shots

Make 5 shots from three different sets of movements. You will have two shooting points for each set, and you must keep switching between them and make 5 shots.

• Left corner to left wing – 5 made shots.
• Left wing to right wing – 5 made shots.
• Right corner to right wing – 5 made shots.

three-point-shooting

Drill #6 – Free Throws – 5 Made Shots

Using your complete free-throw routine, make 5 free-throws.

Drill #7 – Pick and Roll Series – 66 Made Shots

To simulate a pick-and-roll situation, you will make 22 shots out of the PnR from three different areas of the floor. The left wing, top of the key, and right wing.

You must make the following shots at each of the 3 spots.

• 2-dribble jump shot – 7 made shots.
• Step back three-pointer – 5 made shots.
• Drive and finish – 10 made shots.

pick-and-roll-series

Drill #8 – Free Throws – 5 Made Shots

Using your complete free-throw routine, make 5 free-throws.

Drill #9 – Advanced Layup Series — 50 Made Shots

During the advanced layup series, you must make 10 layups beginning from outside the three-point line at each of the 5 spots. Make sure you attack the basket!

The five spots are: left corner, left wing, top of the key, right wing, right corner.

The 5 layups you must make are:
• Right-hand layup.
• Left-hand layup.
• Reverse layup.
• Floater.
• Euro step.

layup-series

Drill #10 – Free Throws – 5 Made Shots

Using your complete free-throw routine, make 5 free-throws.

Drill #11 – Three-Point Shooting — 25 Made Shots

Starting in the left corner, make 5 shots at each of the 5 spots from three-point distance.

The five spots are:
• Left corner
• Left wing
• Top of the key
• Right wing
• Right corner

three-point-shots

Drill #12 – Free Throws – 5 Made Shots

Using your complete free-throw routine, make 5 free-throws.

Drill #13 – Transition Pull-Ups from the Elbows — 20 Made Shots

Starting at half-court, dribble towards the basket at game-speed and make 10 pull-up shots from the right elbow and 10 pull-up shots from the left elbow.

pull-up-elbow

Drill #14 – Transition Three-Point Pull-Ups — 15 Made Shots

Starting at half-court, dribble towards the basket at game-speed and make 5 pull-up shots from the right wing, top of the key, and left wing for a total of 15 made shots.

pull-up-three

Drill #15 – Free Throws – 5 Made Shots

Using your complete free-throw routine, make 5 free-throws.

Advanced Post Basketball Workout:

The Advanced Post Workout is a tough workout consisting of 355 made shots that focus on scoring out of the low post, high post, and also incorporates outside shooting.

A great workout for all any players that want to improve their post game.

Drill #1 – Mikan Layups – 20 Made Shots

Stand under the basket facing the baseline. Begin on the right side and shoot a right-handed layup. As soon as the basketball falls through the net, catch it while keeping your hands up. Immediately go into a left handed layup on the other side.

mikan drill

Drill #2 – Reverse Mikan Layups – 20 Made Shots

Stand under the basket with your back towards the baseline. Begin by shooting a layup with your right hand and then catch the basketball high as soon as the shot falls through the net. Immediately lay the ball up with your left hand on the other side.

Drill #3 – Form Shooting — 30 Made Shots

Make shots shooting from the following specific distances:

• 10 shots from 3 feet.
• 10 shots from 5 feet.
• 10 shots from 7 feet.

form-shooting

Drill #4 – Free Throws – 10 Made Shots

Using your complete free-throw routine, make 10 free-throws.

Drill #5 – Block to Block Shooting – 20 Made Shots

Continuous jump shots swapping from block to block until you’ve made 20 shots.

block-to-block

Drill #6 – Short Corner to Short Corner — 20 Made Shots

Continuous jump shots swapping from short corner to short corner until you’ve made 20 shots.

short-corners

Drill #7 – Right Block Post Moves — 50 Made Shots

From the right block, make 10 shots of each of the following moves:
• Drop step.
• Jump hook.
• Up-and-under.
• Fade away.
• Reverse pivot, shot.

right-post-moves

Drill #8 – Free Throws – 5 Made Shots

Using your complete free-throw routine, make 5 free-throws.

Drill #9 – Left Block Post Moves — 50 Made Shots

From the left block, make 10 shots of each of the following moves:
• Drop step.
• Jump hook.
• Up-and-under.
• Fade away.
• Reverse pivot, shot.

left-post-moves

Drill #10 – Free Throws – 5 Made Shots

Using your complete free-throw routine, make 5 free-throws.

Drill #11 – Elbow to Elbow – 20 Made Shots

Continuous jump shots swapping from elbow to elbow until you’ve made 20 shots.

elbow-to-elbow

Drill #12 – Right Elbow Post Moves — 10 Made Shots

From the right elbow, make 5 shots of each of the following moves:
• Shot fake, 1-dribble layup.
• Shot fake, 1-dribble spin layup.

right-elbow

Drill #13 – Left Elbow Post Moves — 10 Made Shots

From the left elbow, make 5 shots of each of the following moves:
• Shot fake, 1-dribble layup.
• Shot fake, 1-dribble spin layup.

left-elbow

Drill #14 – Free Throws – 5 Made Shots

Using your complete free-throw routine, make 5 free-throws.

Drill #15 – Midrange Shooting – 50 Made Shots

Starting in the left corner, make 10 shots at each of the 5 spots from midrange distance.

The five spots are:
• Left corner
• Left wing
• Top of the key
• Right wing
• Right corner

midrange-spot-up

Drill #16 – Free Throws – 5 Made Shots

Using your complete free-throw routine, make 5 free-throws.

Drill #17 – Three-Point Shooting – 25 Made Shots

Starting in the left corner, make 5 shots at each of the 5 spots from three-point distance.

The five spots are:
• Left corner
• Left wing
• Top of the key
• Right wing
• Right corner

three-point-spot-up

Drill #18 – Free Throws – 10 Made Shots

Using your complete free-throw routine, make 10 free-throws.

Kids Basketball Workout:

This kids basketball workout is created for players who aren’t capable of shooting from outside of midrange yet.

With only 83 made shots, it’s a fun and quick workout for any young kid that loves basketball!

Drill #1 – Form Shooting — 20 Made Shots

Make shots shooting from the following specific distances:

• 10 shots from 3 feet.
• 5 shots from 5 feet.
• 5 shots from 7 feet.

form-shooting

Drill #2 – Free Throws — 5 Made Shots

Using your complete free-throw routine, make 5 free-throws.

Drill #3 – X-Out Layups – 10 Made Shots

X-out layups works on finishing at the ring with both hands.

Player starts on the right elbow and then dribble in and make a right-handed layup. They immediately rebound the basketball, dribble out to the left elbow, and then dribble in for a left-handed layup, then they rebound and dribble out to the right elbow again.

Continue this until 10 made layups.

x-out-layups

Drill #4 – Layup Series – 30 Made Shots

During the layup series you must make 6 layups beginning from outside the three-point line at each of the 5 spots. The five spots are left corner, left wing, top of the key, right wing, right corner.

The 6 layups players must make are:

• Right-hand layup x2
• Left-hand layup x2
• Floater x2

layup-series

Drill #5 – Beat Steph Curry – Free-Throw Shooting

A fun game competing against Steph Curry shooting free throws.

Begin the challenge on 10 points. For every made shot, you add two points to your total. For every missed shot, you lose one point. If you make it to 20 points, you win. If you end up on 0 points, you lose.

Make sure you use your full routine every time you step to the free-throw line.

Drill #6 – Midrange Shooting – 21 Made Shots

Starting in the left corner, make 3 shots at each of the 7 spots from midrange distance.

The seven spots are:
• Left corner
• Left wing
• Left elbow
• Top of the key
• Right elbow
• Right wing
• Right corner

mid-shots

Drill #7 – Beat Steph Curry – Free-Throw Shooting

A fun game competing against Steph Curry shooting free throws.

Begin the challenge on 10 points. For every made shot, you add two points to your total. For every missed shot, you lose one point. If you make it to 20 points, you win. If you end up on 0 points, you lose.

Make sure you use your full routine every time you step to the free-throw line.