Ever wish you could get a good workout and shoot some hoops? Why not! I’ve put together a simple basketball workout you can try on your own or with a friend. All you’ll need are some tennis shoes, loose-fitting clothes, a basketball, hoop, and a good attitude! Skill level: Medium (Some Basketball Knowledge Required)
Ball Handling Drills– Turn these into squats and arm exercises. Focus on your posture, speed, and repetitions. To make these more difficult, use a weighted ball. (Do not dribble a weighted ball)
- Leg Wraps: Right, Left, Both Pass 50-100 each then Dribble 30-50 each
- Around the World: Wrap around your head, waist, legs, repeat (10-20 times)
- High’s and Low’s: Dribble High, Dribble Low (until fatigue)
- Corner to Corner Elbow Shooting: 10-20 Each Side
- Miken Drill- (left, right Lay-Ups Underneath): 20-30 Each Side
- Around the Horn Shooting: 5-6 Times Around
- Zig Zag Ball Handling: Crossover, Between the Legs, Spin
- Full Court Lay-Ups: Side, Front, Pull-up jump shots
- Half Court Lay-Ups: Rebound Your Own