Beginner Training Guide #1

Ball-Handling

For All Ball-Handling Drills:

  • Dribble with your head up at all times
  • Stay in a low, athletic basketball stance
  • You can increase the difficulty of the drills by increasing the speed and force of your dribbles, as well as increasing the amount of repetitions. You can even use two basketballs for some of these drills (ex. Waist Level Dribbles)
  • You can create your own drills and add them to this routine

Chest Level Dribbles (25 each arm):

  • Dribble as fast and hard as possible even if it means that you lose the ball
  • Make sure that the ball is getting to at least the level of your chest
  • The purpose of this drill is to help gain control when dribbling the ball

Waist Level Dribbles (25 each arm):

  • Dribble as fast and hard as possible even if it means that you lose the ball
  • Make sure that the ball is getting to your waist
  • The purpose of this drill is to gain control when dribbling and to work on in game dribble

Low Dribbles (50 each arm):

  • Dribble as fast as possible
  • Make sure that the ball is being dribbled as low as possible
  • The purpose of this drill is to gain control when dribbling and to work on in game dribble

20 SECOND BREAK

Regular Crossovers (50 in total):

  • Dribble as fast and hard as possible even if it means that you lose the ball, but still demonstrate control
  • Vary the crossovers in length (some long and some short) to gain control for both types of crossovers
  • The purpose of this drill is to gain control when dribbling and to work on in game dribble

Between The Legs (50 in total for each leg):

  • Dribble as fast and hard as possible even if it means that you lose the ball, but still demonstrate control
  • Vary the between the legs in length (some long and some short) to gain control for both types of between the legs
  • The purpose of this drill is to gain control when dribbling and to work on in game dribble

Behind The Back (50 in total):

  • Dribble as fast and hard as possible even if it means that you lose the ball, but still demonstrate control
  • Vary the behind the backs in length (some long and some short) to gain control for both types of behind the backs
  • The purpose of this drill is to gain control when dribbling and to work on in game dribble

Ball-Handling Drill Video

Scoring

For All Scoring Drills:
  • Make sure that you are always in a low and athletic stance
  • Make sure that you are practicing the same shooting form that you will use in a game
  • Make sure that you are changing speeds when you make a move (sprint after you make the move)
  • Jump as high as you can for the layup drills (convert your running speed into a higher jump)
Form Shooting (30 makes total, 10 makes each spot):
  • The three spots for this drill are the front of the basket and the two sides of the basket
  • Make sure that you practice shooting with the form that works for you (make sure that you are making shots with this form) and that you will use in a game
  • These are some tips when practicing your form: Make sure that you are utilizing your legs when shooting (when form shooting, you can choose to jump fully, slightly jump, or just raise your heels off the ground, but make sure that you are still using your legs so that you will in a game); Extend your arm fully in order to shoot the same way every time; Snap your wrist downwards to create spin on the ball; Decide if your shot is more effective when pointing your feet to the left to some degree (if you shoot with your right arm), pointing your feet to the right to some degree (if you shoot with your left arm), or pointing your feet towards the basket; Decide if your shot is more effective if you jump straight up and straight down, or if you jump slightly forward
  • All of the tips above are just suggestions, so you are not required to follow them, but make sure that whatever form you choose is effective and helps you make more shots. 
Mikan Drill (regular and reverse, 10 makes each side for each type):
  • Make sure that you are jumping as high as possible straight up and down (don’t jump sideways)
  • Experiment with different types of forward and reverse finishes (different spin, no spin, etc.)
  • Once you make a layup, catch the ball as it is coming down and continue the drill
  • If you miss a layup, redo it on the same side that you missed 
  • The purpose of this drill is to work on in game layup finishes

SHOOT FIVE FREE THROWS

  • Catch and Shoot Mid-Range Jump Shots (at least 5 makes per spot):
  • The five spots are the two corners, the top, and the two wings (between corners and the top)
  • Stand around one big step in front of the three point line (you can go closer in if you are not strong enough to shoot from there yet)
  • Someone can rebound and pass the ball to you or you can do it on your own by spinning the ball to yourself and then running to get the rebound
  • Before you are about to catch the ball, take a step in with one of your feet, with one foot already in the front (if you take the step correctly, you feet should be somewhat in line with each other). Also, try to switch the legs that you are stepping in with
  • Make sure that you are already low, with your knee bent in an athletic stance before you catch the ball
  • When you shoot, practice using the same form that you worked on while doing Form Shooting
  • Once you make 5 shots from one spot, (or how many ever more you choose) run to another spot and start shooting from there (make the same amount of shots from each spot)
  • It is recommended that you attempt to make more shots, but 5 makes per spot is the minimum
  • The purpose of this drill is to practice shooting mid-range jump shots after someone passes you the ball

SHOOT FIVE FREE THROWS

  • Catch and Shoot Three Point Jump Shots (at least 5 makes per spot):
  • Do the same thing that you did for Catch and Shoot Mid-Range Jump Shots, except do it from the three point line
  • If you are not strong enough to shoot three pointers yet, you can do can do the Catch and Shoot Mid-Range Jump Shots again, you can shoot freethrows instead, or you can replace this drill with some other drill
  • The purpose of this drill is to practice shooting three point jump shots after someone passes you the ball
Free Throws (at least 25 shots, not makes):
  • For this drill, all you have to do is shoot 25 free throws, or how much ever more you want to shoot
  • Make up a free throw routine (in order to shoot the same way every time, as well as to calm you down) and then shoot the ball
  • Record the number of free throws that you make out of how many freethrows you choose to shoot
  • Try to progressively make more and more free throws until you start to consistently make all of your freethrows, or only miss one (Of course, once you get to this point, you still have to practice your freethrows)

Defense and Conditioning

For Defense and Conditioning:

  • Stay in a low, athletic stance like you do for the other drills
  • When you slide, make sure that stepping first with your leading foot (If you are going right, step with your right foot first, and if you are going left, step with your left foot first)
  • Once you take the first step, you must then drag your foot quickly towards your first foot (Make sure that you do not hop)
  • Keep repeating this in a rapid motion
  • Push yourself to go as fast as possible
Defensive Slides in the Key (2 sets of 30 repetition in total):
  • Stand on one of the lane lines to begin (The line that you stand next to when you take a freethrow)
  • Slide from lane line to line line a fast pace
  • When you reach a lane line, make an abrupt stop, and immediately start going to the other side (Going from one lane line to the other lane line is one repetition)
  • Make sure that you are using the proper form when doing these slides
  • The purpose of this drill is to practice defensive slides
Down and Backs (2 sets of 2 Down and Backs):
  • You must start this drill on the baseline of a basketball court
  • One down and back is running to one baseline and then running back to the baseline that you started on 
  • While doing this drill, you must push yourself to go faster each time (It is recommended to use a stopwatch or clock to track your running times)
  • If you don’t have a full court to use, it is okay to go down and back from the baseline to the half court line 4 times (with 2 sets)

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