KEYS:

Perform this workout twice per week during the season

THE

IN-SEASON
WORKOUT

Volume and intensity is VERY low in this workout. The only

purpose is to keep your skills as sharp as possible, while also
stimulating recovery from team games and practices
If you are a youth player, use the Youth Workout instead
during your season.

1. Warmup
5
1

4
6

10

11

12

13

14

15

2. Ball Taps x 5 trips

down and up
- Hold the ball high above your head, rapidly
tapping it between your hands, using only
your fingertips
- Continue tapping while moving the ball
downwards until your arms are straight down
in front of your body

* Gloves can be worn to make the drill more difficult

- Perform 5 trips all the way down and then all

the way back up above your head

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3. Ball Squeezes x 30
(15 each hand)
- Hold the ball high above your head in one hand,
before squeezing it through your fingertips
into the other hand
- Rhythmically "squeeze" the ball out of your
fingertips back and forth as quickly as you can

* Gloves can be worn to make the drill more difficult

- Perform 15 squeezes per hand for a total of

30 repetitions

4. Ball Slaps x 30
(15 each hand)
- Hold the ball in one hand while slapping it as
hard as you can with the other hand.
Alternate between hands
- Slap the ball using your full hand: Your palms
and fingertips

* Gloves can be worn to make the drill more difficult

- Perform 15 slaps per hand for a total of

30 repetitions

5. Full Body Ball Wraps

x 5 trips down and up
- Wrap the ball around your head, then your
waist, then your ankles, before moving back
up your body again
- Emphasize speed, going as fast as you possibly
can. TRY to make yourself lose the ball!

* Gloves can be worn to make the drill more difficult

- Perform 5 trips down and then back up your body

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6. 1-2 Ball Wraps

x 15 each leg
- Wrap the ball around both ankles, then
around one ankle, then around both ankles
again, and then around the opposite ankle
- Rhythmically move between each side back and
forth as quickly as you can, trying to make
yourself go so fast that you lose the ball

* Gloves can be worn to make the drill more difficult

- Continue until you've performed 15 wraps around each ankle

7. 2 Ball Pounds x 50
- In a low, athletic stance, pound-dribble two
balls at the same time as hard and fast as
you can
- Emphasize dribble-power and speed, while
keeping the two balls perfectly in sync with
each other
- Continue for 50 pound dribbles

* Gloves can be worn to make the drill more difficult

8. 2 Ball Pistons x 50
dribbles each hand
- In a low, athletic stance, pound-dribble two
balls, alternating between each ball, as hard
and fast as you can
- Emphasize dribble-power and speed,
while keeping the two basketballs alternating

* Gloves can be worn to make the drill more difficult

- Continue for 50 pound dribbles each hand

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9. 2 Ball Hi-Low x
25 high dribbles
each hand
- In a low, athletic stance, pound dribble one
ball while tap-dribbling the other
- Emphasize ball speed and power on your
pound dribble, and tapping the ball low and
fast on the tap dribble

* Gloves can be worn to make the drill more difficult

- Continue for 25 high dribbles before switching

10. 2 Ball 1-Crosses

x 25 crosses
- In a low, athletic stance, pound dribble two
balls before crossing them both over at the
same time
- Emphasize ball speed and power, and keeping
the two basketballs in perfect sync with
each other

* Gloves can be worn to make the drill more difficult

- Continue for 25 crosses

11. 2 Ball Repeat

Crossovers x 30
- In a low, athletic stance, rhythmically cross
two basketballs back and forth between
your hands
- Emphasize ball speed and rhythm, keeping
both basketballs in perfect sync with each other

* Gloves can be worn to make the drill more difficult

- Continue for 30 crosses

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12. 2 Ball Front-Crosses

x 30
- In a low, athletic stance, rhythmically cross
two basketballs back and forth in front of your
body, keeping each ball in the same hand the
entire time.
- Emphasize ball speed and rhythm, keeping
both basketballs in perfect sync with each other

* Gloves can be worn to make the drill more difficult

- Continue for 30 crosses

13. 2 Ball Side-Crosses

x 30
- In a low, athletic stance, rhythmically cross two
basketballs back and forth at the sides of your
body, keeping each ball in the same hand the
entire time.
- Emphasize ball speed and rhythm, keeping
both basketballs in perfect sync with each other

* Gloves can be worn to make the drill more difficult

- Continue for 30 crosses

14. 2 Ball Seated In-Outs

x 50 total dribbles
- Sit on the ground with your legs spread apart
and your back upright, one basketball in
each hand
- Rhythmically pound-dribble the ball side to
side with one ball contacting the floor on each
side of your leg, alternating legs. Emphasize
ball speed and power

* Gloves can be worn to make the drill more difficult

- Continue for 50 total dribbles (25 over each leg)

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15. Seated Around-TheBack Taps x 10

total trips
- Sit on the floor with your legs straight and your
back upright. Tap-dribble the ball in a circular
motion around your back, from hand to hand
- Emphasize hand speed and tapping the ball as
low to the ground as possible without stopping your dribble
- Continue until each hand has touched the ball 10 times, for 10 total trips

16. Lying Around The

Head Taps x 10
total trips
- Lay on the floor with your legs straight. Tap
dribble the ball at the side of your body, before
moving it around the top of your head and
into the other hand, then repeating
- Emphasize hand speed and control, while tapping the ball as low to
the ground as possible without stopping your dribble or losing the ball
- Continue until each hand has touched the ball 10 times, for 10 total trips

17. 2 Ball Wall Passing

x 50 wall touches
each hand
- Stand sideways in front of a wall, with two
basketballs. Rhythmically bounce-pass the two
basketballs off the wall using only one hand
- If this drill is too hard at the beginning, simply
catch the ball completely before passing it back off the wall.
Focus on gradually becoming more proficient at the drill every workout.
- Continue until you've done 50 total bounce passes with each hand

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18. Nash Shooting x

20 total makes
- Stand on one block before quickly dropping
down low, touching the ball to the ground.
Elevate into the air, and shoot a bank shot
before rebounding the ball and rhythmically
moving to the other block to repeat the process

* Count makes, not takes

- Emphasize your rhythm moving back and forth

from block to block, and shooting only bank shots
- Continue until you have made 20 total bank shots (no matter which side they are made on)

19. 1 Hand Form Shooting

x 5 makes at each spot
(right baseline, front, left baseline)

- Stand in place 5 feet from the hoop, holding

the ball in front of you in one hand. Drop the ball
in front of you, before squatting down to catch it
and moving smoothly into a one-handed set shot

* Count makes, not takes

- Keep the balls of your feet on the ground for the entire shot, and emphasize keeping your shot
"smooth" with no hitch at the top
- Continue until you have made 5 one-handed form shots on the right baseline, in front of the rim, and on the
left baseline

20. 1 Hand Backboard

Bounce Shots x 20
- Stand in place on the baseline in front of the
side of the backboard, and shoot the ball with
one hand so that it hits the flat side of the
backboard
- Emphasize shooting the ball so that it hits flat
* Count takes, not perfect shots
against the side, and rebounds right back to you.
If you shoot it too far to the left or right, it will hit the edge of the backboard and bounce
back to you on an angle
- Continue until you've performed 20 backboard bounce shots with your strong hand.
Do not shoot these with your weak hand.
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21. Progressive Range

Shooting x as far
back as you can go!
- Stand 5 feet from the hoop, and make 3 shots
before taking one step back and repeating the
process again from a slightly further distance
- Emphasize shooting smoothly with perfect
form, and not forcing your range

* Count takes, not makes

- Continue until you miss two shots in a row at one spot. Try to break this distance record each workout

- 10 Free Throws -

22. The Finishing Complex

- Make two forward Mikan layups with each
hand, then two reverse Mikan layups in each
and, then two one-dribble cross-layups each
hand, then two inside-hand layups each hand,
then two baby hooks each hand, then two baby
banks each hand, then two floaters each side of
the key with your strong hand only

* Count makes, not takes. Gloves can be worn to make the drill more difficult

- Rhythmically move through the full process, with no rest between shots

- 10 Free Throws -

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23. 5 x 20 Shooting
- Shoot two 15 foot spot up jumpers, then two
spot up 3's, then two 15 foot one-dribble pull up
jumpers, then two one-dribble pull up 3's, then
two one-step 15 foot jumpers, then two one-step
3's, then two 15 foot catch-turn jumpers, then
two catch-turn 3's, then two spot up 3's, then
two NBA 3's

* Count takes, not makes

- Perform this 20-shot sequence on the right baseline, the right wing, the top of the key,
the left wing, and the left baseline, with no rest in between shots or spots

- 50 Free Throws -

24. Jump Rope Circuit

10

11

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25. Cooldown

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