Morning Workout

In the morning workouts are approximately 10-15 players on various levels (high school, college, and pro). The workouts begin with stretching and warm-up. Warm-up varies and may include shooting at the elbows from the free-throw line, light jogging, high knees, skips and backwards jogging.

Next, lines are formed on the baseline to begin the ‘3 man weave’ drill. After several repetitions we move to the ‘3 on 2, and the 2 on 1’ drill. Once that is complete, teams are formed. Each team goes to a basket for about 5 minutes. Each team goes over a few general offensive sets, and discusses their defensive scheme (i.e. how to play the pick and role). For the next 45 minutes plus, games are played up to 7 points. Once we are through playing, lines are formed to begin conditioning.

Conditioning varies, and may include suicides (Horses), baseline to baseline sprints, and sideline to sideline sprints (17’s and 11’s). Once conditioning is done players work on there jump-shot. This consists of shooting from various ranges (12-15 feet, college three, and NBA 3). Once shooting is done the gym work out usually concludes. However, on designated days the workout continues at the track.

The track work out consists of running the stairs of the entire track stadium, followed by a sprint mile. For the sprint mile the player has to sprint the straight-ways and jog the curves.

Evening Workout

In the evening workouts are approximately 5-7 players scheduled each session. The evening workout is tailored more towards skill enhancement, such as footwork, ball handling, dribble moves, offensive moves and shooting. This workout generally begins by utilizing ball-handling drills as a warm-up. First, full court ball handling is done, utilizing the spin, crossover, speed, and around the back dribbles. Also, full court dribbling using two balls is done. Next, stationary dribbling is done, such as the one-hand rocker and figure eight dribble.

Next, we move to the ‘3 man weave’ drill. After a few repetitions, a few games of 2 on 2, or 3 on 3 full-court are played. These games are only played to 3-5 points, but are very tiring since there are no out-of-bounds, and you do not have to take the ball out.

Next we move to half-court work. We may begin with shooting. Shooting drills vary, and may include stationary shooting (making 10 in five different spots), shooting on the move (moving after each shot), and shooting off the dribble. When shooting off the dribble we utilize ball handling, pump fakes, and foot work. Footwork involves reverse and forward pivots, jump-stopping, and jab steps. Also, footwork may involve defensive stance and slide drills.

Then players have the opportunity to utilize a combination of these skills in a one-on-one drill. Next we may work on post moves. This involves flashing to the block, catching the pass and making a specified offensive move. Next, we move to drills that combine conditioning with shooting, followed by free throws. We end this workout with a little more conditioning, and players have the opportunity to get up more shots.

Mike Wilks, NBA Veteran