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Juan Ball Basketball Training Workout 2 - Perfect Practice Makes Perfect

This document provides a basketball workout with drills focused on hand quickness and passing, dribbling, and offensive skills. The workout consists of 10 passing drills done in sets of 2 reps of 10 passes or catches each, 9 dribbling drills done in sets of 2 reps for 45 seconds or full court up and back, and 2 finishing drills done in sets of 2 reps of 10 shots each hand. The guidelines recommend taking 30-45 seconds of rest between each set and focusing on game speed while practicing with concentration.

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134 views2 pages

Juan Ball Basketball Training Workout 2 - Perfect Practice Makes Perfect

This document provides a basketball workout with drills focused on hand quickness and passing, dribbling, and offensive skills. The workout consists of 10 passing drills done in sets of 2 reps of 10 passes or catches each, 9 dribbling drills done in sets of 2 reps for 45 seconds or full court up and back, and 2 finishing drills done in sets of 2 reps of 10 shots each hand. The guidelines recommend taking 30-45 seconds of rest between each set and focusing on game speed while practicing with concentration.

Uploaded by

brucemartin3
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Juan Ball Basketball Training Workout 2 – Perfect Practice Makes Perfect

(adapted from Train for Hoops)

Remember, when you’re training and doing a workout, make sure you go at game speed. That doesn’t
just mean running, jumping, and playing at game speed… make sure you’re concentrating on what you’re
doing.

Remember to pound the ball when you’re dribbling, really sell your dribble moves (exaggerate the move
to get the defense to really bit the fakes) and focus on making shots, not just taking shots.

Your ability to maintain your concentration and effort for your entire workout is what will lead to quicker
improvements and really set you apart from other players who just go through the motions.

And don’t worry about messing up when performing your drills. If you’re not messing up the first few
times you do a drill, you’re probably not going hard enough.

Don’t get frustrated… take a deep breath, go through the drill motions at half-speed to get a good feel for
the movement for the first few reps (these don’t count towards successfully completing the drill), then
gradually speed up to game speed.

Workout Guidelines: 30 – 45 seconds rest between each set

Hand Quickness & Passing

Drills Sets Reps Day 1 Day 2 Day 3


1. Backboard Throws 2 10 Throws
2. Ball-Shoulder-Ball 2 10 Catches
3. Sweep Body Ball Drops 2 10 Catches each side
4. Partner Passing with Heavy Ball left to 2 10 Passes each Hand
right hand push pass with a sweep step
5. Partner Passing with Heavy Ball left to 2 10 Passes each Hand
right hand bounce pass with a sweep
step
6. Partner Passing with Heavy Ball left to 2 10 Passes each Hand
right hand push pass with a dribble drop
step
7. Partner Passing with Heavy Ball left to 2 10 Passes each Hand
right hand bounce pass with a dribble
drop step
8. Partner Passing with Heavy Ball Behind 2 10 Passes each Hand
the Back Pass (side to side)
9. Partner Passing with Heavy Ball Behind 2 10 Passes each Hand
the Back Pass (Free Throw length)
10. Partner Passing with Heavy Ball Behind 2 10 Passes each Hand
the Back Pass (Wing to wing)
Dribbling Workout

1. One Arm Side to Side 2 45 seconds each Hand


2. One Arm Forward-Backwards 2 45 seconds each Hand
3. Three Dribble Turns 2 10 Turns each Hand
4. Ski Jump Crossovers 2 Full Court Up & Back
5. Between the Legs and Back 2 Full Court Up & Back
6. Pro cones Dribble – Shamgod, 2 Full Court Up & Back
Layup/Jump Shot
7. Pro cones Dribble – Between the legs, 2 Full Court Up & Back
Behind the Back, Layup/Jump Shot
8. Explosion between the legs - 2 Full Court Up & Back
Layup/Jump Shot
9. 3 Cone Full court 2 Full Court Up & Back
– over the top crossovers

Offensive Skills

1. Finishing Drills – make 10 floaters 2 10 floaters each hand


2.

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