EGT Ultimate Basketball Workout

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Workoute
The days of simply shooting 500 shots and calling it a "workout"
are over.
If you're a point guard, shooting guard, or wing player, and you're
gunning for the pro levels of basketball, this document will show
you the new style of basketball training that will take you there.
Our players call it "HIBT", which stands for "High Intensity
Basketball Training".
If you want the full program (which has over 20 different

year-round workouts just like this one), we've set you up with a
61% off discount today. Click below to activate it:
Click Here To Activate

Your 61% Off Discount
This is going to be big, man. I can't wait to see what you're
capable of with a few months of HIBT-style training under your
belt.
Why?
Well, instead of spending 5 hours launching hundreds of jumpers
and running through stationary drills, we pack everything into
ruthless 90 minute training sessions that are designed to mimic a
real, live game.
The results are better than any other style of basketball training
that our 115,000+ players have ever experienced. But, as EGT'er
Norris Cole of the Miami Heat says, "it's definitely hard work!"
I'll see you in there,
Taylor Allan
Head Skills Coach, Elite Guard Training
And, speaking of EGT:
Copyright Taylor Allan Training LTD. All Rights Reserved.
ULTIMATE
BASKETBALL
WORKOUT
KEYS:
1. Low Pogo Hops x 30
Perform this workout a minimum of four times per week, until you switch over to the full EGT program
- Bounce lightly on the balls of your feet
Emphasize under-control speed, moving at the same pace you'll use during games while making
-every
Emphasize
"springy-ness"
repetition
perfect
- Perform 30 bounces
Push every single drill to the max, with no rest between sets of reps except for to shoot free throws
PART 1: WARMUP
1. Low Pogo Hops x 30
- Bounce lightly on the balls of your feet
- Emphasize "springy-ness"
- Perform 30 bounces
2. 2 Leg Lateral
Line Hops x 20
- Bounce laterally back and forth over a line as
fast as possible
- Count one repetition each time your feet
touch the ground
- Perform 20 total repetitions (10 on each side
of the line)
3. 2 Leg Vertical Line

Hops x 20
- Bounce vertically back and forth over a line as
fast as possible
- Count one repetition each time your feet touch
the ground
- Perform 20 total repetitions (10 on each side
of the line)
4. Lunge Stretch x
20 seconds per leg
- Stretch the front of your hip muscle in a lunge
position, with your arm overhead
- Breathe naturally, and don't force the stretch.
Should feel like a "light pull"
- Hold stretch for 20 seconds
5. Donkey Kicks x 8 each

leg (16 total reps)
- In a pushup position, kick one leg back at a
time while keeping your back straight
- Emphasize squeezing your glutes and abs
on each kick
- Perform 8 kicks per leg, alternating between
legs, for 16 total repetitions
6. Ankle Rockers x 20
each leg
- In a pushup position, cross one foot behind
the other, and extend your body to stretch the
calf muscles
- Rock back and forth in a stretched position
to dynamically lengthen the calves
- Perform 20 "rocks" per leg
7. Tumminello Squats x 15
- Reach down to grab your toes, squat as low as
possible, extend arms overhead and stand back up
- Emphasize stretching your hamstrings and groin
on the way down, while squeezing your glutes
on the way back up
- Perform 15 total repetitions
8. Cradle Walks x
10 per leg
- Alternate pulling each leg towards your
chest while pulling the ankle across your body
- Emphasize stretching the glute & hip area on
each pull
- Perform 10 repetitions per leg
9. Reverse Lunge w/
Twist x 10 per side
- Dynamically lunge backwards while turning
your shoulders over the front leg
- Emphasize stretching the front hip of the back
leg, while squeezing the glute of the front leg
- Perform 10 repetitions on each leg
10. Psoas Holds x

15 seconds per side
- Stand on one leg while holding the other leg
as high as possible, with the knee bent and
your hands behind your head
- Squeeze the front of the hip muscle on the raised
leg, and squeeze the glutes on the standing leg
- Perform one 15 second hold on each leg
11. 1 Leg Low Pogo Hops

x 30 per leg
- Bounce lightly on the ball of one foot
- Emphasize "springy-ness"
- Perform 30 bounces on each foot
12. 1 Leg Lateral Line

Hops x 20 per foot
- Stretch the front of your hip muscle in a lunge
position, with your arm overhead
- Breathe naturally, and don't force the stretch.
Should feel like a "light pull"
- Hold stretch for 20 seconds
13. 1 Leg Vertical Line

Hops x 20 per foot
- On one foot, bounce vertically back and
forth over a line as fast as possible
- Count one repetition each time your foot
touches the ground
- Perform 20 total repetitions on each foot
(10 on each side of the line, per foot)
legs, for 16 total repetitions
14. Pogo Jumps x 15

- Bounce as high as you can using just your feet
and ankles, with the knees only slightly bent
- Emphasize "springy-ness" on each jump
- Perform 15 jumps in a row
15. Tuck Jumps x 15

- Jump as high as you can while pulling your
knees to your chest
- Emphasize "springy-ness" on each jump
- Perform 15 jumps in a row
PART 2: BALL HANDLING

Ball Taps x 5 trips
down and up
- Hold the ball high above your head, rapidly
tapping it between your hands, using only
your fingertips
- Continue tapping while moving the ball
downwards until your arms are straight down
in front of your body
- Perform 5 trips all the way down and then all
the way back up above your head
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
* Gloves can be worn to make the drill more difficult
- Perform 15 squeezes per hand for a total of

30 repetitions
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
- Perform 15 slaps per hand for a total of

30 repetitions
Full Body Ball Wraps

x 5 trips down and up
- Wrap the ball around your head, then your
waist, then your ankles, before moving back
up your body again
- Emphasize speed, going as fast as you possibly
can. TRY to make yourself lose the ball!
- Perform 5 trips down and then back up your body
1-2 Ball Wraps

x 15 each leg
- Wrap the ball around both ankles, then
around one ankle, then around both ankles
again, and then around the opposite ankle
- Rhythmically move between each side back and
forth as quickly as you can, trying to make
yourself go so fast that you lose the ball
- Continue until you've performed 15 wraps around each ankle
Back Leg Ball Wraps

x 10 trips each
direction, each leg
- Get into a split-stance, and wrap the ball
around your front ankle before wrapping
it behind your back
- Rhythmically move from ankle to back as fast
as you can, trying to make yourself go so fast that you lose the ball
- Continue until you've performed 10 trips from your ankle to your back, in each direction, on each leg
Seated Around-TheBack Taps x 10

total trips
- Sit on the floor with your legs straight and your
back upright. Tap-dribble the ball in a circular
motion around your back, from hand to hand
- Emphasize hand speed and tapping the ball as
low to the ground as possible without stopping your dribble
- Continue until each hand has touched the ball 10 times, for 10 total trips
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
- Continue for 25 high dribbles before switching

hands and performing 25 more
10
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
- Continue for 25 high dribbles before switching

hands and performing 25 more
2 Ball 1-Crosses x
25 crosses
- In a low, athletic stance, pound dribble two
balls before crossing them both over at the
same time
- Emphasize ball speed and power, and keeping
the two basketballs in perfect sync with
each other
- Continue for 25 crosses
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
11
2 Ball Front-Crosses
x 30
- In a low, athletic stance, rhythmically cross
two basketballs back and forth in front of your
body, keeping each ball in the same hand the
entire time.
2 Ball Side-Crosses
x 30
- In a low, athletic stance, rhythmically cross two
basketballs back and forth at the sides of your
body, keeping each ball in the same hand the
entire time.
2 Ball Alternating
Dribble Wraps x 30
each hand, each way
- In a spread-leg stance, alternate wrapping
each ball between your legs
- Rhythmically keep each ball alternating
hitting the floor, while emphasizing ball
speed and control
- Continue until each hand has performed 30 dribble-wraps, in each direction
12
Full Court 1-Crosses

x 1 court-length trip
down and back
- On the move, perform one pound dribble
before rhythmically crossing the ball to
your other hand
- Emphasize being light on your feet, athletic,
and exploding hard out of each crossover dribble
- Perform one court length-and-back
Full Court Repeat

Crosses x 1 court-length
trip down and back
- On the move, rhythmically crossing the ball
back and forth between hands while staying
low and athletic
and keeping the ball rhythm consistent
Full Court Front-Crosses x 1

court-length trip down
and back
- On the move, cross one ball back and forth
in front of your body in one hand
and keeping the off-hand protecting the ball
- Perform one court length-and-back. Use your

right hand on the way down, and your left
hand on the way back
13
Full Court Side-Crosses x

1 court- length trip down
and back
- On the move, cross one ball back and forth at
the side of your body in one hand
and keeping the off-hand protecting the ball
- Perform one court length-and-back. Use your right hand on the way down, and your left hand on the way back
Full Court Between

The Legs x 1 court-length
trip down and back
before rhythmically crossing the ball between
your legs to your other hand
- Emphasize being light on your feet, athletic, and * Gloves can be worn to make the drill more difficult
exploding hard out of each between the legs dribble
Full Court Behind

The Back x 1 court- length
trip down and back
before rhythmically crossing the ball behind
your back to your other hand
- Emphasize being light on your feet, athletic, and
exploding hard out of each behind the back
dribble
14
Full Court Figure 8

Taps x 1 court-length
trip down and back
- On the move, tap dribble the ball rhythmically
between your legs, while walking forwards.
This should create a "moving figure 8"
formation with the ball
and keeping your tap dribbles as low to the ground as possible
- Perform one court length-and-back. Move forwards on the way down, and backwards on the way back
Full Court CrossBetweens x 1 courtlength trip down

and back
- Rhythmically cross the ball in front, then
between your legs, then repeat
and maintaining the cross-between-crossbetween rhythm
- Perform one court length-and-back. Cross to the right on the way down, and to the left on the way back
Full Court Pistol

Pete's x 1 court-length
trip down and back
- On the move, keep the ball in one hand while
crossing it backwards between one leg, then
the other, then crossing it between the legs
to your other hand and repeating
- Emphasize keeping the between-betweenbetween&switch-repeat rhythm for the full length of the court
15
PART 3: SHOOTING MECHANICS

1 Hand Form Shooting
x 5 makes at each spot
(right baseline, front, left baseline)
- Stand in place 5 feet from the hoop, holding

the ball in front of you in one hand. Drop the ball
in front of you, before squatting down to catch it
and moving smoothly into a one-handed set shot
* Count makes, not takes
- 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
1 Hand Backboard
Bounce Shots x 20
- Stand in place on the baseline in front of the
side of the backboard, and shoot the ball with
one hand so that it hits the flat side of the
backboard
- Emphasize shooting the ball so that it hits flat
* Count takes, not perfect shots
against the side, and rebounds right back to you.
If you shoot it too far to the left or right, it will hit the edge of the backboard and bounce back to you on an angle
- Continue until you've performed 20 backboard bounce shots with your strong hand. Dont shoot with your weak hand.
16
14
Progressive Range
Shooting x as far
back as you can go!
- Stand 5 feet from the hoop, and make 3 shots
before taking one step back and repeating the
process again from a slightly further distance
- Emphasize shooting smoothly with perfect
form, and not forcing your range
* Count takes, not makes
- Continue until you miss two shots in a row at one spot. Try to break this distance record each workout
SHOOT 10 FREE
THROWS FOR REST
The Finishing Complex
- Make two forward Mikan layups with each
hand, then two reverse Mikan layups in each
and, then two one-dribble cross-layups each
hand, then two inside-hand layups each hand,
then two baby hooks each hand, then two baby
banks each hand, then two floaters each side of
the key with your strong hand only
* 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
SHOOT 10 FREE
THROWS FOR REST
17
PART 4: GAME SITUATION DRILLS

Split Jump Drives
x 5 finishes on each wing
- Stand in a split-stance on the wing, before
jumping into the air and switching legs. Land,
then split-jump again, before exploding into a
drive and finishing as hard as you can on the
other side of the rim
- Emphasize jump height and explosiveness off the

first step
- Perform 5 finishes on each wing with no rest between repetitions
SHOOT 10 FREE
THROWS FOR REST
Pistol Pete Pullups x

3 each way, each side
(for 12 total shots)
- Start at the baseline, on one side of the lane,
with a chair at the top of the key in directly in
line with your starting point. Perform Pistol Pete
dribbling towards the chair. Once you reach the
chair, explode and turn the corner as hard as you can, attacking around the chair with a one dribble pull-up
- Emphasize exploding around the corner and staying low and athletic as you move around the chair
- Continue until you've attacked to both the outside and the middle 3 times each, on both sides of the lane
(3 shots each way, each side for 12 total shots)
18
SHOOT 10 FREE
THROWS FOR REST
Kill & Pulls x 5 each
way, each wing
(20 total shots)
- Start on the wing with a chair or cone in front
of you. Get into a lunge position, and perform
10 pound dribbles. After the 10th dribble,
cross hard between your legs and perform a
one-dribble pull-up.
- Emphasize exploding out of the lunge position and making your one dribble pull-up as lightning-quick as possible
- Perform 5 shots attacking to the middle and 5 shots attacking to the outside, on both wings (for 10 shots on
each wing, 20 in total)
SHOOT 10 FREE
THROWS FOR REST
2 Ball Wall Passing
x 50 wall touches
each hand
- Stand sideways in front of a wall, with two
basketballs. Rhythmically bounce-pass the two
basketballs off the wall using only one hand
- If this drill is too hard at the beginning, simply
catch the ball completely before passing it back off the wall.
Focus on gradually becoming more proficient at the drill every workout.
- Continue until you've done 50 total bounce passes with each hand
SHOOT 10 FREE
THROWS FOR REST
19
PART 5: REPETITION SHOOTING

5 x 20 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 15 foot catch-turn
jumpers, then two catch-turn 3's, then two
pot up 3's, then two NBA 3's
- Perform this 20-shot sequence on the right baseline,

the right wing, the top of the key, the left wing, and the left baseline, with no rest in between shots or spots
SHOOT 10 FREE
THROWS FOR REST
21
PART 6: DEFENSIVE DRILLS

The Bill Russell Drill x 2
sets of 3 repetitions.
Shoot 10 free throws for
rest between sets
- Begin on one side of the key at the baseline.

Start on one leg, then jump laterally and land on
the other leg. Perform a total of 4 of these jumps
(2 each leg), before close-out sliding with your right hand up
(contesting the shot) until you're halfway between the baseline and three point line. Then, switch close-out hands
and continue sliding until you've reached the three point line. Then, zig-zag shuffle back to the baseline until
you're under the hoop. Rhythmically jump and try to tap the backboard for 5 touches
- Perform 3 repetitions of the full sequence, before shooting 10 free throws for rest. Repeat for 2 sets.
SHOOT 10 FREE
THROWS FOR REST
Skater Slides x 2 each
way for 3 sets. Shoot 10
free throws for rest
between sets
- Begin at the baseline, on one leg. Jump from
one leg to the other, moving laterally with each
jump and pausing on each leg for a count of 2.
When you reach the top of the key, quickly zig-zag shuffle back to the baseline, then repeat.
- Emphasize sticking the landing on each jump, and staying as low and athletic as possible
- Perform 2 rounds sliding off of each leg (for 4 total rounds), then shoot 10 free throws for rest before
repeating the sequence again. Perform 3 sets.
22
SHOOT 25 FREE THROWS

RECORD YOUR SCORE
PART 7: JUMP ROPE COMPLEX

* No rest between rope drills
1. 2 Foot Bounce x 50
- Bounce lightly on both feet
- Keep your body relaxed and loose, while staying
on the balls of your feet
- Perform 50 total rope rotations
2. 2 Foot Lateral
Line Bounce x 50
- Bounce laterally over a line on both feet
- Keep your body relaxed and loose, while
staying on the balls of your feet
3. 2 Foot Vertical Line

Bounce x 50
- Bounce vertically over a line on both feet
23
4. Boxer Shuffle x 50
- Bounce lightly while shuffling your feet with
one in front and one behind, alternating
between feet on each bounce
5. X-Steps x 50
- Bounce lightly while alternately crossing one
foot over the other, alternating between feet
on each bounce
6. Rocky Steps x 50
- Bounce lightly, alternating between feet on
every OTHER step. Rhythmically kick the off-foot
away from your body
7. One Foot Bounce x

50 each foot
- Bounce lightly on one foot
on the ball of your foot
- Perform 50 total rope rotations on EACH foot
(50 on your left foot and 50 on your right foot)
24
8. One Foot Lateral Line

Bounce x 50 each foot
- Bounce laterally over a line on one foot
on the ball of your foot
9. One Foot Vertical Line

Bounce x 50 each foot
- Bounce vertically over a line on one foot
staying on the ball of your foot
10. 2 Foot Bounce x 50

- Bounce lightly on both feet
11. Freestyle x 2 minutes

- Go as hard and fast as possible for 2 minutes,
performing any combination of moves you want
- Try new moves and always be pushing yourself to
do more difficult moves
- Don't count repetitions, but go as hard as you
can for the full two minutes
25
PART 8: COOLDOWN
1. Calf Stretch x
20 seconds per leg
- In a pushup position, cross one foot behind
the other and push your body upwards, stretching
the calf muscle
- Focus on a light pull in the back of your lower
legs (the calf muscle)
- Breathe naturally and avoid the urge to hold
your breath
2. Hip Flexor Stretch x

20 seconds per leg
- In a lunge position, push your hips forwards
and extend your stretched-side arm overhead
- Focus on a light pull in the front of your hip
(the psoas muscle)
your breath
3. RF Stretch x
20 seconds per leg
- Elevate one foot on a chair or bench behind you,
and sink into a lunge position with your arm
stretched overhead
- Focus on a light pull in the front of your thigh
(the rectus femoris muscle)
your breath
26
4. Glute Stretch x
20 seconds per leg
- Lay face-down on the ground with one foot
crossed under your body and your knee up
near your chest
- Focus on a light pull in the side of your hip,
and your glute muscle
your breath
5. Hamstring Stretch x
20 seconds
- Sit on the ground with your legs spread apart in
a "V" formation, and your hands pushing into
the ground behind you to further the stretch
- Focus on a light pull in the back of your thigh
(the hamstring muscle)
your breath
6. Hip Rotator Stretch x

20 seconds per side
- Sit on the ground with your hips rotated so that
both knees are pointing to one side, and your
hands pushing into the ground behind you to
further the stretch
- Focus on a light pull feeling "inside" your hip
capsule (the hip rotator muscle)
your breath
27
7. Pec Stretch x
20 seconds per side
- Kneel on all fours, with your head as close to the
ground as possible and one arm stretched out
to your side. Tilt your head to the opposite side
- Focus on a light pull in your chest
(the pec muscle)
your breath
8. Lat Stretch x
20 seconds
- Kneel on all fours with your head as close to
the ground as possible, and both arms stretched
overhead. Push your shoulders closer to the
ground to further the stretch
- Focus on a light pull at the sides of your back
(the lat muscle)
your breath

EGT Ultimate Basketball Workout

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o

If you want the full program (which has over 20 different

Click Here To Activate

I'll see you in there,

And, speaking of EGT:

Copyright Taylor Allan Training LTD. All Rights Reserved.

1. Low Pogo Hops x 30

3. 2 Leg Vertical Line

5. Donkey Kicks x 8 each

Copyright Taylor Allan Training LTD. All Rights Reserved.

10. Psoas Holds x

11. 1 Leg Low Pogo Hops

12. 1 Leg Lateral Line

Copyright Taylor Allan Training LTD. All Rights Reserved.

13. 1 Leg Vertical Line

14. Pogo Jumps x 15

15. Tuck Jumps x 15

Copyright Taylor Allan Training LTD. All Rights Reserved.

PART 2: BALL HANDLING

* Gloves can be worn to make the drill more difficult

- Perform 15 squeezes per hand for a total of

Copyright Taylor Allan Training LTD. All Rights Reserved.

* Gloves can be worn to make the drill more difficult

- Perform 15 slaps per hand for a total of

Full Body Ball Wraps

* Gloves can be worn to make the drill more difficult

- Perform 5 trips down and then back up your body

1-2 Ball Wraps

* Gloves can be worn to make the drill more difficult

- Continue until you've performed 15 wraps around each ankle

Copyright Taylor Allan Training LTD. All Rights Reserved.

Back Leg Ball Wraps

Seated Around-TheBack Taps x 10

* Gloves can be worn to make the drill more difficult

- Continue for 25 high dribbles before switching

Copyright Taylor Allan Training LTD. All Rights Reserved.

* Gloves can be worn to make the drill more difficult

- Continue for 25 high dribbles before switching

* Gloves can be worn to make the drill more difficult

- Continue for 25 crosses

* Gloves can be worn to make the drill more difficult

- Continue for 30 crosses

Copyright Taylor Allan Training LTD. All Rights Reserved.

* Gloves can be worn to make the drill more difficult

- Continue for 30 crosses

* Gloves can be worn to make the drill more difficult

- Continue for 30 crosses

* Gloves can be worn to make the drill more difficult

- Continue until each hand has performed 30 dribble-wraps, in each direction

Copyright Taylor Allan Training LTD. All Rights Reserved.

Full Court 1-Crosses

* Gloves can be worn to make the drill more difficult

- Perform one court length-and-back

Full Court Repeat

* Gloves can be worn to make the drill more difficult

- Perform one court length-and-back

Full Court Front-Crosses x 1

* Gloves can be worn to make the drill more difficult

- Perform one court length-and-back. Use your

Copyright Taylor Allan Training LTD. All Rights Reserved.

Full Court Side-Crosses x

* Gloves can be worn to make the drill more difficult

Full Court Between