RightWay SummerShootingWorkout Handout · • Push Ups & Sit Ups (2 sets of 10) • Plank – Place the forearms on the ground with the elbows aligned below the shoulders, and arms

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Becoming a strong, consistent shooter requires discipline, repetition and an attention to detail. You must carefully build from a solid, fundamental foundation and continue to push yourself as you become more and more confident. Use this workout as your foundation, and add challenges and layers of difficulty as you progress.

This workout has been designed to help you:

Be Intentional – In the words of legendary coach John Wooden, ‘Never mistake activity for achievement.’ Every shot you take should be working towards making you a better shooter. It is not merely enough to play on your driveway or at the park, if you aren’t playing with purpose.

Be Creative – It is difficult working out on your own. It requires a great deal of determination and focus, but above all it demands creativity. When shooting, become accustomed to setting up game scenarios in your mind, simulating defensive pressure, end of game moments, and other challenging situations so when you find yourself in those moments, your shot will be consistent.

Be Meticulous – It is important to track your progress in a shooting journal like the one we’ve provided. How else will you know if you’ve improved? Measuring your progress also gives you a target for your workouts, helping make them more interesting.

Let’s get started!

sample shooting workout20 – 30 minutes

for information about our training programs please visit rightwaybasketball.com rightwaybasketball.com

Core and Strength Exercises• Push Ups & Sit Ups (2 sets of 10)• Plank – Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. Variations include: straight arm, side plank, with arm/leg lift.• Step Ups (using a chair or bench, do 3 sets of 10 for each leg)• Squats (2 sets of 30 seconds)• Two Foot Leaps (8 - 10 on grass)

FORM Warm up• Mikan Drill – Shooting close to the basket (2 sets of 45 seconds) Stand to one side of the basket slightly inside of the block facing the baseline. Jump and power the ball up for a lay up. Make sure to use the backboard. Rebound the ball out of the net trying to keep the ball as high as possible. When you grab the ball, keep it above your head. Power step to the other side of the basket and repeat lay up shot.• Form Shooting - Using BEEF with one hand, 3 ft away (make 10 from 3 spots)• Form Shooting - Using BEEF with one hand, engage lower body, 5 ft away (make 10 from 3 spots)

• Fine tune your fundamentals: (select one of these drills for each workout) Balance - Leg swings (2 sets of 30 seconds each leg - with hands on hips, lift one leg and make large circle rotations without putting foot back on ground) Elbow - Perform your one handed form shot while trying to hit the side of the backboard Follow Through - While practicing your form, hold your follow through until the ball hits floor

Rhythm Shooting• 1-2 Step – Facing the basket, perform self toss, step into ball with a 1-2 step, catch and shoot (one motion)• Pivot Shooting - Stand 8 ft. from basket, perpendicular to the backboard. With leg closest to net, take one extended lunge and hold. Pivot to face the basket staying low while holding the ball in a ready to shoot position. Once pivot is complete, shoot the ball.

Fatigue Shooting• Steve Nash Baseline to Baseline – approximately 12-15 feet from basket• Elbow to Elbow

Shooting Off the Move• 1 Dribble pull ups (both hands). Variations could include using a self toss away from the basket, catching the ball (back to basket). Perform a reverse pivot and complete drill.• Cone Attacks – dribble towards a cone, perform a move and create separation, take a jump shot.

Various Shooting Games / Competitions• Around the World (series of shots made from different spots)• Beat the Clock (series of shots made in a time period)• Beat the Pro (series of shots made to a total score - makes are 1, missed shots give ‘PRO’ 2 pts)

shoT Tracking Journal

DRILL MUSTMAKE M T T F S SW

NOTES

date

Core / Strength Exercises (choose two of these each workout)

• Push Ups & Sit Ups –• Plank –• Step Ups –• Squats –

• Two Foot Leaps –

FORM Warm up

• Mikan Drill 20 20 / 20 / 20 / 20 / 20 / 20 / 20 /

• Form Shooting - 3 ft away 30 30 / 30 / 30 / 30 / 30 / 30 / 30 /


• Balance - Leg swings –• Elbow –

• Follow Through –

Rhythm Shooting• 1-2 Step 20 20 / 20 / 20 / 20 / 20 / 20 / 20 /

• Pivot Shooting (both sides) 10 10 / 10 / 10 / 10 / 10 / 10 / 10 /

Fatigue Shooting

• Baseline to Baseline 20 20 / 20 / 20 / 20 / 20 / 20 / 20 /

• Elbow to Elbow 20 20 / 20 / 20 / 20 / 20 / 20 / 20 /

Shooting Off the Move

• 1 Dribble pull ups (L & R) 20 20 / 20 / 20 / 20 / 20 / 20 / 20 /

• Cone Attacks 10 10 / 10 / 10 / 10 / 10 / 10 / 10 /

Shooting Competitions (choose one of these each workout)

• Around the World – / / / / / / /• Beat the Clock – / / / / / / /• Beat the Pro – / / / / / / /




NOTES

date




FORM Warm up

• Mikan Drill 20 20 / 20 / 20 / 20 / 20 / 20 / 20 /







Fatigue Shooting


• Elbow to Elbow 20 20 / 20 / 20 / 20 / 20 / 20 / 20 /



• Cone Attacks 10 10 / 10 / 10 / 10 / 10 / 10 / 10 /






NOTES

date




FORM Warm up

• Mikan Drill 20 20 / 20 / 20 / 20 / 20 / 20 / 20 /







Fatigue Shooting


• Elbow to Elbow 20 20 / 20 / 20 / 20 / 20 / 20 / 20 /



• Cone Attacks 10 10 / 10 / 10 / 10 / 10 / 10 / 10 /



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sample shooting workout (with partner)20 – 30 minutes

for information about our training programs please visit rightwaybasketball.com rightwaybasketball.com

If you have an opportunity, work on your shot with a sibling or a friend. This will help to add a competitive layer to the work you’ve been doing on your own. In addition, having a partner to train with will allow you to focus on an aspect of shooting that is difficult to simulate alone – shooting off of a catch.

Begin your workout with some variation of the core/strength exercises, and then move into your repetitive form drills. Once you’ve completed those, grab a cone and try some of these drills.

Shooting off the catch • 15 footers – With a partner standing under the basket ready to pass, the shooter will make a quick cut around a cone to a predetermined shooting spot. The partner will pass them the ball and get the rebound after the shot’s been taken.

• 15 footers (variation) – Perform the same type of movement as the previous drill, but now change the location of the passer and the cone. Be sure to execute the misdirect (sharp fake at the cone) before coming towards the passer to receive the ball.

• Drift – Maintaing proper spacing is critical to creating good shot opportunities. In this drill, the partner starting with the ball dribbles towards the elbow of the side their partner is on. This is designed to simulate pentration towards the basket. Expecting a defender to step into their dribble path, the partner looks to pass to their teammate as they drift towards the baseline in a ‘shot ready’ position – knees bent, hands ready.

Pressure Shooting • Block It – The drill begins with one partner starting on the elbow (or about 15 feet from the basket). The other partner is on the baseline with the ball, under the basket on the opposite side. The player with the ball passes to their partner and the charges at them trying to block their shot. The shooter will need to prepare for their shot and quickly release the ball on the catch. Perform this drill 10 times before switching positions.

Fatigue Shooting • Swing Shooting Drill – The drill begins with a passer and shooter (starting with the ball). The shooter stands under the basket and makes a pass to their partner. The shooter then runs to either wing to receive a return pass. The shooter must catch /pivot and shoot, get the rebound, pass back to their partner and run to the opposite to wing for the next shot. A variation of this drill could include doing a lay up after catching the ball on the wing.



NOTES

date




FORM Warm up

• Mikan Drill 20 20 / 20 / 20 / 20 / 20 / 20 / 20 /





Shooting off the Catch• 15 Footers 10 10 / 10 / 10 / 10 / 10 / 10 / 10 /

• Drift (both sides) 10 10 / 10 / 10 / 10 / 10 / 10 / 10 /

Pressure Shooting

• Block It 10 10 / 10 / 10 / 10 / 10 / 10 / 10 /

Fatigue Shooting

• Swing Shooting (both sides) 10 10 / 10 / 10 / 10 / 10 / 10 / 10 /

Other Drills

1

P




NOTES

date




FORM Warm up

• Mikan Drill 20 20 / 20 / 20 / 20 / 20 / 20 / 20 /






• Drift (both sides) 10 10 / 10 / 10 / 10 / 10 / 10 / 10 /

Pressure Shooting

• Block It 10 10 / 10 / 10 / 10 / 10 / 10 / 10 /

Fatigue Shooting


Other Drills




NOTES

date




FORM Warm up

• Mikan Drill 20 20 / 20 / 20 / 20 / 20 / 20 / 20 /






• Drift (both sides) 10 10 / 10 / 10 / 10 / 10 / 10 / 10 /

Pressure Shooting

• Block It 10 10 / 10 / 10 / 10 / 10 / 10 / 10 /

Fatigue Shooting


Other Drills

Documents

RightWay SummerShootingWorkout Handout · • Push Ups & Sit Ups (2 sets of 10) • Plank – Place the forearms on the ground with the elbows aligned below the shoulders, and arms