Innovative Athletes

Start End

9:00
Turning Big’s into Guards
(1:30)
9:00 9:10
WARM UP
FORM SHOOTING –
1 HAND 5 FT FROM THE BASKET – SHOOT 30 (10 FROM 3 SPOTS)
START WITH
THEN SHOOT 30 WITH 2-HANDS (10 FROM 3 SPOTS)
*REALLY CONCENTRATE ON YOUR FORM AND TECHNIQUE , THIS EXERCISE BUILDS CONFIDENCE AND
ALSO IMPROVES YOUR SHOOTING FORM .

9:10 9:15 Miken Drill

 Catch the ball out of the net, shoot 20 right handed and 20 left handed,
working on your footwork and eye hand coordination – don’t stop each set
until you shoot 20 from each hand
 3 sets

9:15 9:35 Moves to the paint and Spin Shooting

Starting underneath the rim, spin the ball out 5-8 feet towards the right and left wing: catch and get your
balance: 2 dribbles to the paint (back to the rim) and shoot a jump hook
 Shoot 25 each hand
Next, instead of dribbling to the paint, spin ball out to the wing, plant on your pivot foot and turn and shoot a
mid-range bank shot.
 25 each side
9:35 10:00 SHOT-FAKES
Shot Fake from Left Wing Shot Fake from Top Key Shot Fake from Right Wing
1 dribble then pull-up and shoot 1 dribble then pull-up and shoot 1 dribble then pull-up and shoot
Shoot 20 (each pivot feet) Shoot 20 (each pivot foot) Shoot 20 (each pivot foot)
Game -Speed Game-Speed Game-Speed

‘Shot-Fake’ Total = 120

 Shot-Fakes are a powerful weapon in a players arsenal, I recommend working on shot-fakes

every single workout, they are that vital to mastering. Be shot-ready, stay low, show the
ball high, butt stays low to the ground and explode off your pivot foot. One hard dribble
and than pull up jumper.

10:00 10:20 MID-RANGE SPOT SHOOTING (10 SPOTS)

Right Corner – 20 shots
Right Wing - 20 Shots
Right Elbow – 20 Shots
Top Key - 20 Shots
Left Elbow – 20 Shots
Left Wing – 20 Shots

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Innovative Athletes
Left Corner – 20 Shots

 Pick another 3 spots to shoot your remaining 60 shots – usually the spots you shoot the
most from in a game

 Key note – Shoot from your most comfortable range (mid-range)

End this Workout with 50 Free Throws (10 minutes)

Shooting Totals = 530 shots

 Form Shooting – 60 shots

 Shot Fakes = 120 shots
 Moves to the paint – 50 shots
 Spin and Pivot Shots – 50 shots
 Mid Range Spot Shooting = 200
 Free Throw’s – 50

This is a great mid-range shooting workout combined with some great post move plays that concentrates on foot work.

Let me know what you think,

Dan

Founder

www.innovativeathletes.com

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