Juan Ball Basketball Training Workout 2 – Perfect Practice Makes Perfect

(adapted from Train for Hoops)

Remember, when you’re training and doing a workout, make sure you go at game speed. That doesn’t
just mean running, jumping, and playing at game speed… make sure you’re concentrating on what you’re
doing.

Remember to pound the ball when you’re dribbling, really sell your dribble moves (exaggerate the move
to get the defense to really bit the fakes) and focus on making shots, not just taking shots.

Your ability to maintain your concentration and effort for your entire workout is what will lead to quicker
improvements and really set you apart from other players who just go through the motions.

And don’t worry about messing up when performing your drills. If you’re not messing up the first few
times you do a drill, you’re probably not going hard enough.

Don’t get frustrated… take a deep breath, go through the drill motions at half-speed to get a good feel for
the movement for the first few reps (these don’t count towards successfully completing the drill), then
gradually speed up to game speed.

Workout Guidelines: 30 – 45 seconds rest between each set

Hand Quickness & Passing

Drills Sets Reps Day 1 Day 2 Day 3

1. Backboard Throws 2 10 Throws
2. Ball-Shoulder-Ball 2 10 Catches
3. Sweep Body Ball Drops 2 10 Catches each side
4. Partner Passing with Heavy Ball left to 2 10 Passes each Hand
right hand push pass with a sweep step
5. Partner Passing with Heavy Ball left to 2 10 Passes each Hand
right hand bounce pass with a sweep
step
6. Partner Passing with Heavy Ball left to 2 10 Passes each Hand
right hand push pass with a dribble drop
step
7. Partner Passing with Heavy Ball left to 2 10 Passes each Hand
right hand bounce pass with a dribble
drop step
8. Partner Passing with Heavy Ball Behind 2 10 Passes each Hand
the Back Pass (side to side)
9. Partner Passing with Heavy Ball Behind 2 10 Passes each Hand
the Back Pass (Free Throw length)
10. Partner Passing with Heavy Ball Behind 2 10 Passes each Hand
the Back Pass (Wing to wing)
Dribbling Workout

1. One Arm Side to Side 2 45 seconds each Hand

2. One Arm Forward-Backwards
3. Three Dribble Turns
4. Ski Jump Crossovers
5. Between the Legs and Back
6. Pro cones Dribble – Shamgod,
Layup/Jump Shot
7. Pro cones Dribble – Between the legs,
Behind the Back, Layup/Jump Shot
8. Explosion between the legs -
Layup/Jump Shot
9. 3 Cone Full court
– over the top crossovers
2 45 seconds each Hand
2 10 Turns each Hand
2 Full Court Up & Back
2 Full Court Up & Back
2 Full Court Up & Back
2 Full Court Up & Back
2 Full Court Up & Back
2 Full Court Up & Back

Offensive Skills

1. Finishing Drills – make 10 floaters 2 10 floaters each hand

2.