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 TABLE OF CONTENTS

Workout Tips .............................................................................................................. 4

Workout #1 ................................................................................................................. 6

Workout #2 ............................................................................................................... 12

Workout #3 ............................................................................................................... 18

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Workout Tips
1) Practice CONSISTENTLY

Do this workout every week. Three times per week is ideal for this workout. But at the
VERY least, get this done once a week. And if you’re motivated, you can do this
every day.

However, we do recommend rest days (for recovery) and some variety. In fact, you
can do other workouts in addition to this one.

Again, consistency is the most important thing. The only way to improve your game is
by getting in your workouts every week.

2) Don’t overlook simplicity

This is a simple but effective workout. By focusing on the most critical details and
most productive drills, you get the most bang for your buck.

Our Breakthrough trainers strategically picked drills to help you improve. All you
need is a ball, your driveway, and a hoop.

3) Working with a partner

A partner is not necessary. You can do this workout on your own. But if you do have
a partner or someone that can rebound for you, that’s great. Instead of spinning the
ball to yourself, use your partner as a passer.

4) Simulate the game

Do your best to simulate situations that actually happen in a game. Use this workout
to practice game-like scenarios. That will help you become more effective during
actual games.

5) Get out of your comfort zone

To develop new skills, you need to push yourself. Use this workout to get out of your
comfort zone.

For example, when practicing your dribbling, it’s good to make mistakes. If you're not
making some mistakes and losing the ball, then you're not getting out of your comfort
zone. And you’re not learning a new skill. You’re only practicing things you can
already do.

The only way to learn a new skill is to get out of your comfort zone and be willing to
make mistakes.

6) Go at game speed

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Along the same lines, go game speed. You need to push to get the most from your
workouts.

7) Recommended workout progression

You should progress through the workouts in order. For example, if you decide to
workout 3 days a week, you could do the following:

• Monday - Workout 1
• Wednesday - Workout 2
• Friday - Workout 3
• Repeat

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WORKOUT #1
Drill #1 – Stationary dribbling sequence & warm up (3-4 minutes)

One Ball Pound Dribble - Low, Waist, Shoulder (30 seconds each hand)

You want to pound the ball into the floor. You want the ball to spend minimal time out
of your hand. You want to push with your fingertips and finger pad.

With the pound dribble, you start in a low, athletic stance. You want to have your butt
down, chest up, and your head above your shoulders. You don't want to be leaning
over.

You start with your opposite arm up to protect the ball. You want your head centered
over your feet with your eyes up. You can also look at the rim to practice dribbling
with your eyes and head up.

To practice keeping your eyes up, you can also have someone stand in front of you.
The person flashes different numbers with their fingers. You have to keep your eyes
up so you can call out the numbers. The person can be a workout partner, coach,
parent, sibling, or anybody else.

Dribble as hard as you can to improve hand strength, quickness, and your ability to
control the ball. It's okay to lose the ball.

Low - You start dribbling the ball really low around your ankles.

Waist - Then you start dribbling the ball at your waist.

Shoulder - Then you start dribbling the ball at shoulder level.

It's vital to be able to dribble the ball at different levels. When a defender gets close to
you in a half court setting, you might need to dribble the ball low to protect it. When
you are sprinting in a fast break situation, you might be dribbling at shoulder height
which allows you to push the ball out and dribble with speed.

Dribble Jab Fake (30 seconds each hand)

With the dribble jab, you jab your foot in the direction of the defender as you are
doing the pound dribble.

This is a great way to use fakes to back the defender off. It is also a good way to
practice the footwork needed in a hesitation jab step move.

Side to Side, Front to Back (20 seconds each hand)

Here is an advanced dribbling drill where you alternate from dribbling the ball side to
side in front of you to dribbling the ball front to back on the side of you.

If this is too difficult, you can also isolate the side to side dribble or the front to back
dribble, so you're only doing one at a time.

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Dribble Circles - One Leg (20 seconds each hand, each direction)

With this drill, you are dribbling the ball around one leg with one hand. Make sure to
use the arm bar to practice protecting the basketball.

Make sure to practice going clockwise and counterclockwise around your leg.

When dribbling around the right leg, use your right hand. When dribbling around your
left leg, use your left hand.

Drill #2 - Form shooting

• Take 20 shots.
• Stand about 2 feet from the basket and shoot.
• Take your time focusing on perfect technique.

Drill #3 - Spin out footwork

• Front pivot
o Begin underneath the basket. Spin the ball out just outside the lane,
run, catch the ball, front pivot towards the basket and shoot.
o Shoot 10 each way.

• Front pivot, step through

o Begin on the left block. Spin the ball to the right block, run, catch the
ball, front pivot and step through for a lay-up.
o Shoot 10 each way.

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 • Reverse pivot
o Begin underneath the basket. Spin the ball out just outside the lane,
run, catch the ball, reverse pivot towards the basket and shoot.
o Shoot 10 each way.

Drill #4 - Mid-range catch & shoot

• Face basket, spin ball to yourself, catch and shoot.

• This simulates a drive & kick (if you have a partner, have them pass you the
ball).
• Shoot 25 shots.

Drill #5 - Fill to the ball and shoot (both ways)

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 • Begin at the free throw line. Spin the ball out to the wing, run, catch the ball, 1-
2 step and shoot.
• Repeat going the other direction. Alternate directions on each shot.
• Shoot 20 shots.

Drill #6 - Chair dribble with finishing moves (12 reps for each move)

• Set up a chair at the three-point line with four cones forming a square around
the chair.
• Begin at half court and dribble to the chair. Crossover inside the cones and
finish with a 1-foot layup. Repeat the dribble back to half court.
• Perform the same drill with the following combinations:
o Through the legs dribble and 2-foot layup.
o Retreat dribble with finishing move of your choice (push floater, Euro,
pro hop, etc).

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Drill # 7 - Rips – pull up jumpers (go both ways)

• Place a chair at the three-point line. Set up a cone on the wing.

• Run and touch the cone and then run back to the chair.
• Pick up the ball, rip through and one dribble pull up.
• Shoot 24 shots.
• Repeat on the opposite side.

Drill #8 - Catch and shoot outside shots

• Stay within your range.

• If you don’t have a partner spin the ball to yourself.

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 • Shoot 25 shots from different spots on the court.

Drill # 9 - Free throws

• Shoot 25.

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WORKOUT #2
Drill #1 – Stationary dribbling sequence & warm up (3-4 minutes)

Figure Eight - One Hand (15 seconds each hand, each direction)

This is an advanced dribbling drill. You dribble the ball in a figure eight motion around
both of your legs. However, you only use one hand.

You want to practice going both directions with each hand.

Figure 8 - Both Hands (30 seconds each direction)

To make this easier for beginners, you allow them to use both hands with the figure 8
dribble.

For other variations, you can also change the height of the dribble to waist and
shoulder.

One Dribble Figure 8 - Both Hands (30 seconds each direction)

For the figure 8, you can also limit the amount of dribbles around each leg. With this
progression, you only do one dribble.

Spider Dribble (30 seconds)

This is the drill that improves your hand quickness and hand-eye coordination.

Your goal is to keep the ball centered between your legs and dribble as fast as you
can. It's easier to start slow then ramp up your speed as you develop a rhythm.

One way to do the dribble is tap right in front of body, tap left in front of body, tap right
behind back, tap left behind back, and you would continue this over and over.

One Dribble Crossover - With Foot Fake (30 seconds each hand)

You want to take one dribble then execute a crossover dribble. To add another layer
to it, you can include a jab step fake. This helps get the defender to lean to one
direction to open up a driving lane to the basket.

You want to snap the ball across. That way, it gives the defender less time to react
and the ball spends less time out of your hand.

Continuous Crossover (45 seconds)

With this drill, you still use the crossover. However, you do it continuously. You do it
as fast as you can. You want to get the dribble wide outside of your knees too.

Drill #2 - Form shooting

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 • 20 form shots.
• Stand about 2 feet from the basket and shoot.
• Take your time focusing on perfect technique.

Drill #3 - Free throws

• Make 5.

Drill #4 - Spin out footwork

• Drop step
o Begin underneath the basket. Spin the ball out just outside the lane.
Run, catch the ball, drop step towards the basket and shoot.
o Shoot 10 each way – left foot drop step and right foot.

• Drop step, reverse pivot

o Begin on the left block. Spin the ball to the right block. Run, catch the
ball, drop step, reverse pivot for a lay-up.
o Shoot 10 each way – left foot and right foot.

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Drill #5 - Free throws

• Make 5.

Drill #6 - Mid-range catch & shoot

• Face basket, spin ball to yourself, catch and shoot.

• This simulates a drive & kick.
• Shoot 25 shots.

Drill #7 - Pop out and shoot

• Start in lane. Set the ball on a chair at the three-point line.

• Run to the chair, pick up the ball, pivot and shoot.
• Shoot 20 shots.

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Drill #8 - Free throws

• Make 5.

Drill #9 - Chair dribble and finishing moves (12 for each move)

• Set up a chair at the three-point line with four cones forming a square around
the chair.
• Begin at half court and dribble to the chair. Hesitate (stop and go) inside the
cones and finish with a 1-foot layup. Repeat the dribble back to half court.
• Perform the same drill with the following combinations:
o Behind the back dribble with 2-foot power lay up.
o Double moves (cross/cross, cross/legs, legs/legs, etc) with finishing
move of your choice (push floater, euro, pro hop, etc).

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Drill #10 - Catch and shoot outside shots

• Stay within your range.

• If you don’t have a partner spin the ball to yourself.
• Shoot 25 shots from different spots on the court.

Drill #11 - Free throws

• Make 5.

Drill #12 - Rips – pull up jumpers (go both ways)

• Place a chair at the three-point line. Set up a cone on the wing.

• Run and touch the cone and then run back to the chair.
• Pick up the ball, rip through and one dribble pull up.
• Shoot 24 shots.
• Repeat on the opposite side.

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WORKOUT #3
Drill #1 – Stationary dribbling sequence & warm up (3-4 minutes)

Between the Legs - One Dribble (45 seconds)

With this drill, you take one dribble, then dribble between your legs from front to back.
You want to switch directions of your feet quickly in the direction of where you are
dribbling. This helps you get in the proper position to quickly explode forward.

Continuous Between the Legs (45 seconds)

For this one, you continuously dribble the ball between your legs while switching feet.
This is also called a scissor dribble.

Behind the Back - One Dribble (45 seconds)

You take one dribble, then dribble behind the back. It's like a crossover behind the
back. Make sure to use the jab to fake to the opposite direction.

Behind the Back – Continuous (45 seconds)

You continuously dribble back and forth behind your back. There are no dribbles in
between. You gradually lower the dribble to get as low as you can.

Inside Out (30 seconds each hand)

You take the ball across the middle of the body. Then you bring it back to the outside.
You go from inside to outside in one continuous dribble. You jab step fake to the
opposite direction with your opposite foot. You also use your head and shoulders to
sell the fake in the opposite direction. This is a counter to a crossover dribble.

Inside Out – Crossover (30 seconds each hand)

Now, you add a crossover dribble to the inside out dribble. You immediately
crossover dribble after the inside out dribble. This is a way to counter the inside out
dribble if a defender stops you.

Inside Out - Crossover - Between Legs - Behind the Back (30 seconds)

Now, you go from inside out to crossover to between the legs to behind the back.
This is a way to practice a bunch of dribbling moves all at once.

Form shooting

• 20 form shots.
• Stand about 2 feet from the basket and shoot.
• Take your time focusing on perfect technique.

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Hook shots

• Shoot 30 shots.

Step out with reverse pivot shots

• Start in lane. Set the ball on a chair outside the lane on the left baseline.
• Run to the chair, pick up the ball, step out and shoot.
• Shoot 20 shots on each side.

Free throws

• Make 10.

Rips – pull up jumpers (go both ways)

• Place a chair at the three-point line. Set up a cone on the wing.

• Run and touch the cone and then run back to the chair.
• Pick up the ball, rip through and one dribble pull up.
• Shoot 20 shots.
• Repeat on the opposite side.

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Mid-range catch & shoot

• Face basket, spin ball to yourself, catch and shoot.

• This simulates a drive & kick.
• Shoot 25 shots.

Chair dribble and finishing moves (12 for each move)

• Set up a chair at the three-point line with four cones forming a square around
the chair.
• Begin at half court and dribble to the chair. In/out dribble inside the cones and
finish with a 1-foot lay-up. Repeat the dribble back to half court.
• Perform the same drill with the following combinations:
o Behind the back dribble with 2-foot power lay-up.
o Double moves (cross/cross, cross/legs, legs/legs, etc) with finishing
move of choice (push floater, euro, pro hop, etc).

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Free throws

• Make 10.

Catch and shoot outside shots

• Stay within your range.

• If you don’t have a partner spin the ball to yourself.
• Shoot 25 shoots from different spots on the court.

Free throws

• Make 10.

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CONCLUDING THOUGHTS
In order to make these drills effective, please understand two things: 1) the skill is
more important than the drills you decide to use and 2) to avoid monotony, vary the
drills that you use or create your own.

If you would like to learn more about Breakthrough Basketball visit

www.breakthroughbasketball.com.

Visit www.BreakthroughBasketball.com
For access to hundreds of FREE basketball drills, plays, tips, offenses, defenses,
advice, and resources for coaching and playing basketball.

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