A Free Sample Basketball Training Workout

Here is a one day basketball training plan that you can use with your team or by yourself. It can be used for all positions and has a lot of basketball shooting drills in it as well as some basketball rebounding drills and footwork drills. If you are unsure of what to do when you get in the gym this is a great place to start.This training plan was create by a skill development coach that has worked with NBA players down to high school level players.

If you are going to spend time working hard in the gym, you want to make sure that you are getting everything out of it that you can. Well with our basketball training plans you are going to know that you are not only working hard, but that you are working smart. Don't waste anymore time in the gym, but let us help you maximize your skill development time.

**1.      **Warm-Up Drills

For these drills you are going to do each drill twice, for 30 seconds each rep.

• Foot Ups Footwork Drill

• Side to Side Foot Ups Footwork Drill

• Figure 8 Footwork Drill

• Reverse Figure 8 Footwork Drill

• Foot Ups Around the World Footwork Drill

• Foot Ups Forward & Backwards Footwork Drill

**2.      **Dynamic Stretch

**3.      **Backboard Tips – 3 Sets of 3 Reps on each side of the hoop. If you miss your tip in, keep trying to tip it in until you make it.

**4.      **Attacking on the Break off of the Catch, 2nd Defender Finish Drill– 3 Sets of 8 Reps

• 1st Set – Rip Through – finish with BOTH hands

• 2nd Set – Shot Fake Attack –  finish with LEFT hand only

• 3rd Set – Jab Step Go Opposite – finish with a PRO HOP

**5.      **Bob Knight Mid Range Shooting Drill– 1 Rep

• 1st Rep – 2 Minutes for each shooter, go from baseline to wing

**6.      **Trail 3′s Shooting Drill – 1 Set of 10 Reps in the corner

**7.      **Quick Feet In & Out Basketball Drill – 4 Reps

**8.      **Quick Feet In & Out Crossovers Basketball Drill – 4 Reps

**9.      **Bob Knight Mid Range Shooting Drill – 1 Rep

• 1st Rep – 2 Minutes for each shooter, go from wing to elbow

**10.  **Trail 3′s Shooting Drill – 1 Set of 10 Reps on the wing

**11.  **Trail 3′s Shooting Drill – 1 Set of 10 Reps at the top of the key

**12.  **Ray Allen Fade Cut Shooting Drill – 3 Sets of 8 Reps

**13.  **Reaction Rebounding Drill– 3 Sets of 10 Reps

**14.  **Bob Knight Mid Range Shooting Drill – 1 Rep

• 1st Rep – 2 Minutes for each shooter, go from opposite elbow to wing

**15.  **Trail 3′s Shooting Drill – 1 Set of 10 Reps on the opposite wing

**16.  **Bob Knight Mid Range Shooting Drill – 1 Rep

• 1st Rep – 2 Minutes for each shooter, go from opposite wing to baseline

**17.  **Trail 3′s Shooting Drill – 1 Set of 10 Reps on the opposite Corner