Jefferson Traveling Basketball
Shooting Workout
5 days a week workout takes about 50 minutes
Step 1
Layups
- Right and Left hand lay ups, shoot 20
- Cross over lay ups, shoot 20, outside elbow on right side of basket cross
over into lane shot layup with left hand on left side of rim, use the back
board. Repeat for the left side shooting the lay up with the right hand
- Right and Left Reverse lay ups, shoot 20, drive down toward baseline
pass under basket and make lay up, if coming from right side of basket
shoot with left hand, opposite side other hand.
Step 2
Shooting Elbow to Elbow
Start each drill even with the free throw line, 5 – 7 feet out,
toss ball toward free throw line
- Spin ball out catch square up and shoot
15 times from the left side pivoting on the right foot
15 times from the right side pivoting on the left foot
- 15 Free Throws
- Spin ball out catch, square up, pump fake then explode for lay
up on outside of lane
15 times from right,right hand dribble for the lay up,
15 times from left, left hand dribble for the lay up
- 15 Free Throws
- Spin ball out catch, square up, pump fake then explode for lay
up down the lane
15 times from right, left hand dribble for the lay up,
15 times from left, right hand dribble for the lay up
- 15 Free Throws
Step 3
Dribbling
These can be done in any space available the larger the area the better. Make sure you use both hands, especially concentrate on your off hand, keep your head up, so you can see the court.
- 4 dribbles forward with right hand then back dribble twice with right,
then crossover and dribble forward with left hand, then back dribble twice with left. When back dribbling keep your body sideways with ball on back foot to keep the ball protected. Do 6 times.
- Set up five objects in the shape of a W, dribble to first object cross-over dribble to next, switching hands, continue all the way through. Do 6 times.
Repeat the above with a dribble behind the back, then between legs.
- Set up 4 – 5 objects in a straight line, dribble in a weaving pattern around the objects, changing direction at each object, use crossover, behind back, or between legs when changing direction. Do each one 6 times
Step 4
Post Moves
- From each lower block, start above the block, do each of the
following 20 times.
- Drop step to baseline, make lay up (no Dribble)
- Drop step to lane, lay up (no Dribble)
- Drop step to baseline one dribble and make reverse lay up
- Drop step to lane, shoot short jumper (no Dribble)
Step 5
Outside Shooting
Shoot from the 5 basic areas, baseline left, elbow left, center,
elbow right, baseline right. Shoot from a distance that you can make the
shoots and keep good form. As you grow and become stronger you will be able to move out further from the basket, toward the 3 point line.
- Spin the ball out catch and shoot, make sure your feet and shoulders
are square to the basket, 10 at each spot.
- 10 Free-Throws
- Spin the ball out catch square up, pump fake, take one dribble to left and
shoot, 10 at each spot.
-10 Free-Throws
- Spin the ball out catch square up, pump fake, take one dribble to right
and shoot, 10 at each spot
-10 Free-Throws
Reminders:
Shooting only gets better with practice.
Right handed shooters, when you can step into your shot, use the left, right foot work
Left handed shooters, when you can step into your shot, use the right, left foot work
Always keep shoulders and feet square to the basket.
Finish your shot with your shooting hand high in the air.
Follow through on your shoots.