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EGTOff Season Workout 11232314
EGTOff Season Workout 11232314
OFF-SEASON
WORKOUT #1
Push every single drill to the max, with no rest between sets
of reps except for to shoot free throws
1. Warmup
5
1
4
6
10
11
12
13
14
15
10
11
4. 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
5. 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
8. 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
9. 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
- Continue until you've performed 15 total back tosses. Count attempts, not catches
- Perform one court length-and-back. Cross to the right on the way down, and to the left on the way back
- Emphasize being light on your feet, athletic, and exploding hard out of each between the legs dribble
- Perform one court length-and-back
- 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
10
- Continue until you miss two shots in a row at one spot. Try to break this distance record each workout
11
* 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 -
12
- Emphasize exploding on your first step while staying as low as possible to the ground
- Perform 5 finishes on each wing, with no rest between repetitions
- 10 Free Throws -
- 10 Free Throws -
13
34. 5 x 14 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 spot up 3's
- Perform this 14-shot sequence on the right
* Count takes, not makes
baseline, the right wing, the top of the key,
the left wing, and the left baseline, with no rest in between shots or spots
- 10 Free Throws -
- 10 Free Throws -
14
- 50 Free Throws -
37. Scrimmage x
30 minutes
- Play either one on one, two on two, three
on three. or four on four
- Always try to play half court if possible, to
avoid overtraining
- If you don't have partners, play "shadow ball"
where you visualize a defender guarding you
15
10
11
39. Cooldown