This high intensity workout is perfect for the off-season. This workout takes approximately 60 minutes. Make sure your players do a proper dynamic warm-up before starting.
Mikan – Reverse Mikan – Slams – Tips
Mikan – Make 20 (in a row)
Reverse Mikan – Make 20 (in a row)
Slams – 3 times on each side
*Standing to the side of the rim, shoulders parallel to baseline, the players jump up and slam the ball with two hands as high on the backboard as they can. Immediately upon landing, they explode back up repeating this five times; on the 6th the player shoots a power lay-up or dunk.
Tips – 3 times on each side
*Standing to the side of the rim, shoulders parallel to baseline, the players throw the ball up to the backboard and must tip it (with one hand- L on left side & R on right side) back while jumping for a total of five times; on the 6th the player must tip it into the net.
Transition Quick Finishes
This is a great drill to work on catching the ball while sprinting in transition and quickly finishing high on the glass, without have to “load up” the legs (which is slower). Essentially as soon as the ball hit their hands, I wanted it released as quickly as possible.
Drill was from all 3 angles on the floor with multiple finishes. Each player must make 3 of each shot type before moving on.
Middle Finishes (Both sides):
- Strong hand
- Reverse Roll- Off Hand / Off Foot (Example on Left side: Right hand – Left leg)
Angle Finishes (Both sides):
- Strong hand
- Off Hand / Off Foot (Example on Right side: Left hand – Right leg)
- Reverse – Outside hand (Use the rim to protect from shot blocker)
- Reverse Roll – Inside hand
Pick & Roll Attacks
The series below was performed on both sides of the floor and each player had to make 3 in each series before moving on. Perform on both sides.
Pin-Down Catch & Shoots
The catch & shoot series below is done on both sides of the floor and each player must make 4 shots in each series before moving on. You can increase the number of makes to get in more reps.
5-Spot Alternating Catch & Shoot
Using all 5 spots on the floor. The players alternate back and forth from mid-range to 3-point range on each shot. As soon as the player shoots a 3-pointer, they step into a mid-range catch & shoot. Vital that the players take a big enough step back and get low before the catch on the next 3-point shot. With a passer and rebounder, each player must make 8 shots total before the next player shoots from that spot. 
