Here's an individual workout that was designed in 2002. There is a record's sheet included after it. If you ever complete this entire workout, send me a copy of the record's sheet and I will send you the Advanced Individual Workout.
Individual
Workout
b)
Free Jump: For 5-10 minutes, jump rope at your own pace. You can jump slowly,
quickly, or a mixture of the two. You can also take breaks.
a)
Line jumps
b)
Knee to Chest jumps
c)
Heel to Butt jumps
d)
Lane Slides
e)
Defensive Slides with Jump Rope
f)
Measure 15 feet (same length as the foul line from the basket). Do
defensive slides between each line. 37 or more is excellent, 30-36 is great,
25-29 is good, 15-25 is fair.
g)
Jump up and down trying to reach the backboard or another high mark, as
fast as you can. 55 or more times is excellent, 45-54 is great, 30-44 is good,
15-29 is fair.
h)
Run backwards
i)
Hop backwards
j)
Lunges
a) Passing with a medicine ball.
b)
25 chest passes
c)
25 bounce passes
d)
25 overhead passes
e)
25 baseball passes.
f)
25 behind-the-back passes
a)
Slap ball
b)
Finger tip taps
c)
Head circles
d)
Waist circles
e)
Leg circles
f)
Figure 8
g)
Spider dribble
h)
Ball drop – front to back, front to back
i)
Dribble low in figure 8
j)
Dribble two balls.
k)
Dribble two balls, cross over with one ball while going behind the back
with the other ball.
l)
Dribble two balls while sitting in a chair.
m)
Dribble with your eyes closed-be careful!
n)
Dribble in a circle with one hand touching the floor.
a)
Right hand speed dribble
b)
Left hand speed dribble
c)
Right to left crossover dribble
d)
Left to right crossover dribble
e)
Right to left between the legs dribble
f)
Left to right between the legs dribble
g)
Right to left behind the back dribble
h)
Left to right behind the back dribble
i)
Change of pace – step back and explode with the left hand
j)
Change of pace – step back and explode with the right hand
k)
Now, do moves a-j followed by a layup.
l)
Do moves a-j followed by a jump stop, and a shot from anywhere inside the
3-point line).
a)
Lie on your back and shoot the ball with one hand (flick wrist, use
fingers), try to catch the ball with the same hand. Try not to break anything in
your room or get hit in the head with the ball, try for 10 times, increase by 2
shots every day.
b)
250 heel raises
c)
Read books on basketball, watch games on TV, read the Bible or any
inspirational book from your religion.
d)
Squeeze one or two tennis balls while watching TV, or even while riding
in the car, or going shopping.
e)
Dribble a golf ball or tennis ball.
f)
Spin ball on your finger.
g)
Spin ball around your hand.
h)
Palm the ball in your hand.
15
times on your strong side. 20 times on your weak side.
1)
Drop step
2)
Turn and face
3)
Hook shot
4)
Post up to the foul line. Catch the ball, turn and face the basket. Use
guard moves to make the layup.
15 times on your strong side. 20 times on your weak side. Start with the ball on the 3-point line. Whip it over your head or near your ankles and choose one direction.
1) Cross over in front of defender to get past and make a layup.
2) Go behind the back past defender and make a layup.
3) Go between the legs past a defender and make a layup.
4) Do 1-3 followed by a jump shot instead of a layup.
Shooting
Workout
See shooting instructions before beginning. The ball should be going through the basket, without touching the rim. Do in this order:
1. Start low, right in front of the basket, 10 shots (the shots only count if they don’t touch the rim).
2. Back up one step, 10 more shots
3. Back up another step, 10 more shots
4. Back up another step, 10 more shots
5. 10 elbow shots on the left, 10 elbow shots on the right
6. 10 shots from anywhere on the court.
7. Bounce the ball to yourself; step up, shoot, 10 times.
8. Play “Around the World,” but keep your back to the basket, turn, square up, and shoot the ball from each spot (the spots people stand on during the foul shots).
9.
10 foul shots
**This individual workout was made from a combination of workouts made by: Coach Reggie, Coach Tom Ferriero (AAU coach in NJ), the Seton Hall University Basketball program, Coach Bob MacKinnon, Jr. (Assistant Coach of Niagara University), and Coach Tommy Lavelle (Head Boys’ Coach of Bishop England High School in Charleston, S.C.).**
Individual Workout Records…
Name:_______________________
Jump Rope Program (times):
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1-a |
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2-b |
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Quickness and Agility Drills:
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2-a |
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2-b |
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2-c |
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2-d |
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2-e |
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2-f |
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2-g |
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2-h |
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2-i |
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2-j |
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