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Basketball
ZTISU
INDIVIDUAL WORKOUT
Chart and PLAN
UZ STARS Basketball
Perimeter Player Workout - The Basics
PERIMETER WORK REP RECORD OF SCORES RECORD OF SCORES RECORD OF SCORES RECORD OF SCORES
FREE THROWS 50
PVT & GO - R 10
PVT & GO - L 10
PVT 6 INCH - R 10
PVT 6 INCH - L 10
PVT PUMP - R 10
PVT PUMP - L 10
PVT 6 CROSS - R 10
PVT 6 CROSS - L 10
FREE THROWS 50
JUMP HOOK - RL 5
SPIN MOVE - RL 5
FPVT MDL UP / UN 5
Regardless of your size or particular position, to be a complete player on any level, players must have
the ability to skillfully handle the basketball. A player can dramatically improve his overall game by
committing to a thirty minute daily practice routine geared toward working on ball handling skills.
1. Work the ball around your head, waist, right leg, left leg, and both legs. (30 seconds each.)
2. Dribble figure eight in and out of legs. (2 minutes)
3. Dribble forwards between your legs. (1 minute.)
4. Dribble backwards between your legs. (1 minute)
5. Stop and go dribble - Stay low, working on body control. (2 minutes)
6. Maze dribble - between chairs - as quickly as possible. (3 minutes)
7. Two-ball dribbling - Forward, Backward, Change of Direction. (5 minutes)
8. Full speed dribble -Both hands. (2 minutes)
9. Run in place, passing the ball back and forth between legs. (1 minute)
10. Stand upright, legs spread, bounce ball back and forth between legs. (1 minute)
11. Finger tip push-ups. (Two sets of 10 to start)
12. Full court imagination one-on-one against Kobe or Lebron. (5 minutes)
Play an imaginary game that concentrates on full court dribbling skills including:
A. Crossover Dribble
B. Around-the-Back Dribble
C. Between-the-Legs Dribble
D. Step Back, Pull Back Dribble
E. Reverse Pivot Dribble
Things to Remember
1. Keep your head up! Don’t look at the ball when dribbling!
3. Get in a stance with legs flexed, body balanced, and protect the ball!
4. Develop hand and foot speed. Get a little quicker every day!
5. Compete against the clock and sustain intensity through the workout!
6. Set short and long term goals, record scores, and chart your progress.
MY PERSONAL ACCOMPLISHMENTS
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THE ROAD TO SUCCESS IS ALWAYS UNDER
CONSTRUCTION