UZ STARS

Basketball

ZTISU
INDIVIDUAL WORKOUT
Chart and PLAN
 UZ STARS Basketball
Perimeter Player Workout - The Basics

I. Spot Shooting - 100 Shots and 50 Free Throws

A. Positions 1-10 are basic jump shooting spots. Spots 2 and 6 are bank shots.
B. 10 shots should be taken from each position having a partner pass the ball.
C. Record a daily score out of 100 total shots.
D. A set of 50 free throws should be shot and recorded daily in addition to the 100 shots.
Perimeter Shooting Goals and Scoring Your Workout:
90 made out of 100 = Super Star
80 made out of 100 = Excellent
70 made out of 100 = Good
60 made out of 100 = Average
50 made out of 100 = Need Shot Doctor Help and Practice
Free Throw Goals:
50 made out of 50 = Super Star
45 made out of 50 = Excellent
40 made out of 50 = Good
35 made out of 50 = Above Average
30 made out of 50 = Average
25 made out of 50 = Need Shot Doctor Help and Practice

II. Individual Offensive Moves - Driving and Shooting

A. Starting from the X on both sides of the key area in the above diagram players should utilize
the Spin Out of the ball to each number in working on a variety of offensive moves. A player
should spin the ball backwards and throw it out in the air 10 to 15 feet at one number at a time
while catching the ball on a jump stop after it has hit the ground once. After catching the ball, the
player should pivot and square up to the basket and practice the following basic moves.
B. Making the move and getting all the way to the basket on a drive.
C. Making the move, taking a dribble and getting a shot off.
D. Pivot and Go - 10 repetitions going right and left.
E. Pivot and 6 Inch Step - 10 repetitions going right and left.
F. Pivot and Pump Fake - 10 repetitions going right and left.
G. Pivot, 6 Inch Step, Crossover - 10 repetitions going right and left.

“Championships are not won on the night of a big event, but

years before by athletes who commit themselves daily to
championship principles”
 ______________ UZ STARS Basketball
Post Player Workout – The Basics

I. Spot Shooting - 100 Shots and 50 Free Throws

A. Positions 1 - 5 are basic jump shooting spots. Spot 6 is the free throw spot.
B. 20 shots taken from each spot having a partner pass you the ball or by using a spinout and pivot.
C. Record a daily score out of 100 shots.
D. A set of 50 free throws should be shot and recorded daily in addition to the 100 shots.
Perimeter Shooting Goals and Scoring Your Workout:
90 made out of 100 = Super Star
80 made out of 100 = Excellent
70 made out of 100 = Good
60 made out of 100 = Average
50 made out of 100 = Need Shot Doctor Help and Practice Free Throw Goals:
50 made out of 50 = Super Star
45 made out of 50 = Excellent
40 made out of 50 = Good
35 made out of 50 = Above Average
30 made out of 50 = Average
25 made out of 50 = Need Shot Doctor Help and Practice
II. Individual Post Player Moves - From Spots 1 and 2
A. Starting from the X underneath the basket in the key area in the above diagram, players should utilize
the Spin Out of the ball to each number in working on a variety of offensive moves. A player should spin the
ball backwards and throw it out in the air 5 to 10 Metres at one number letting the ball bounce once, then
catching it. After catching the ball on a jump stop, the Post Player should complete the following moves of 5
repetitions for each spot and move:
B. Drop Step Baseline and Power Up - With back to the basket, drop step with foot that is closest to
the baseline and use a 6 inch, two-handed, power dribble, in the middle of your legs to a layup.
C. Front Pivot to Baseline and Shot - With back to the basket, front pivot to the baseline for
a bank shot.
D. Drop Step Middle and Jump Hook - With back to the basket, drop step to the middle with a 6 inch
power dribble in the middle of your legs for a jump hook keeping your shoulders perpendicular to the
backboard.
E. Catch and Spin Move to the Baseline - With your back to the basket, use a quick spin and
dribble with the hand closest to the baseline for a layup.
F. Front Pivot Middle, Pump Fake Up and Under - With back to the basket, front pivot to the middle
and pump fake to forehead and step through with the foot closest to the free throw line
taking one dribble and powering up.
G. Front Pivot Baseline, Pump Fake Up and Under Middle - With back to the basket, front
pivot to the baseline and pump fake to forehead and step through with the foot closest to the
baseline taking one dribble and powering up with a jump hook.
H. Reverse Pivot and Shot - With back to the basket, reverse pivot and square up for a shot.
 Individual Workout Scoring Sheet
NAME: Date
KUDZAI
MURINGAZUVA
Day M T W T F S M T W T F S M T W T F S M T W T F S

PERIMETER WORK REP RECORD OF SCORES RECORD OF SCORES RECORD OF SCORES RECORD OF SCORES

10 SPOTS - 10 EACH 100

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

POST WORK REP

5 SPOTS - 20 EACH 100

FREE THROWS 50

DRP STP BSE - RL 5

FPVT BSE SHT-RL 5

JUMP HOOK - RL 5

SPIN MOVE - RL 5

FPVT BSE UP/ UN 5

FPVT MDL UP / UN 5

REV PVT SHOT - RL 5

UZ STARS Basketball - Shooting Games
 HIGH FIVE
This is a game that is played from the free
throw line and a shooter can work on his form
along with a consistent routine. The shooter
gets five shots from the foul line and a perfect
score is 25. Here is the scoring:
1. A swish that rolls back to the shooter = 5
pts.
2. A swish that rolls away from shooter = 4
pts.
3. A made shot that hits only one rim is = 3
pts.
4. A made shot that hits two rims is = 2 pts.
5. A made shot that hits the backboard = 1 pt.
6. A missed shot = 0 pts.
BEAT LEBRON JAMES
This game is a good game to test your jump
shot on the move against an imaginary
Michael Jordan. The game is played to ten
and requires a rebounder who passes the ball
to the shooter who must move around to catch
and shoot. For every made shot the shooter
gets 1 point. For every miss Jordan gets 2
points. The object is to get to 10 points before
Jordan. If the shooter gets 10 before Jordan,
he keeps going until Jordan gets 10. Record
your score! Scoring:
1. Shooter gets 1 point per made shot.
2. Jordan gets 2 points per missed shot.
3. Shooter keeps shooting until Jordan gets
10.
4. Can you be the greatest player in NBA
history?
BASEBALL SHOOTING
This game is a shooting game that is played
like baseball and a shooter needs a
rebounder/passer who will keep track of the
runs or makes of a shooter. The shooter must
be constantly moving around outside the key
going hard to the right and hard to the left
simulating game conditions.
A shooter=s score can be kept for as many
innings as he wants. 3 outs and the inning is
over Play as many innings as you want.
Scoring:
1. A made shot equals 1 run or point.
2. A missed shot equals an out and zero
points.
3. A shooter gets 3 outs in an inning.
4. After the visitor starts the game the home
team shoots in the first inning.
HOT SPOT SHOOTING
This is a fun game that has five basic shooting
spots on the floor. They are both low post or
block positions. Both elbows, to the left and
the right of the free throw line, and the top of
the key. A shooter has 1 minute to shoot at any
spot he wants while keeping track of his points.
1. Low Post/Block/Layup = 1 point.
2. Right or Left Elbow = 2 points.
3. Top of the Key = 3 points.
4. A player is timed for 1 minute and can shoot
any shot he wants at any time for a score.
KNOCKOUT
This game is played with a group of shooters
and must be more than one shooter. Two balls
will be needed for the game. The game starts
at the free throw line and the first two shooters
have the balls. The first shooter shoots and if
he makes it he passes the ball to the next
shooter who does not have a ball in line. If the
shooter misses his shot, he must follow it up
for a layup before the next shooter in line
makes his shot. If the second shooter makes
his shot before the first shooter makes the
layup, this person is knocked out. Continue the
game until there is only one person remaining!
STREAK SHOOTING
This game is played from the free throw line
but could be played from any spot on the court.
A shooter simply starts from the free throw line
and starts a streak on a made free throw. Once
a shooter makes a shot, he will attempt to see
how many shots he can make in a row.
Scoring:
1. Start a streak on a made freethrow.
2. 1 point for each make in a row.
3. How many can you make in a row?
Players are made in the off season,
teams are made during the season
 __________________UZ STARS Basketball
Ball Handling Basics

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.

The Daily Dozen Ball Handling Drills

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!

2. Use stops, starts, change of direction and change of speed!

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.

THE BALL MUST BECOME YOUR BEST FRIEND.

INVEST IN YOUR GAME AND YOU WILL SEE RESULTS IN A FEW WEEKS!
 GOAL SETTING

MY SHORT RANGE GOALS TARGET DATE

1.
2.
3.

MY LONG RANGE GOALS TARGET DATE

1.
2.
3.

MY PERSONAL ACCOMPLISHMENTS
1.
2.
3.
4.
5.
THE ROAD TO SUCCESS IS ALWAYS UNDER
CONSTRUCTION