Only with hundreds of thousands of repetitions will a basketball player become a great shooter. The following free program is designed to help guide you through basic fundamentals of shooting mechanics and drills to challenge you to shoot the right way. Print out several and date them to keep track of your progress!
Shooting Progression Workout
Either go for a certain amount of time or made shots. I recommend spending ~0:30-0:45 on each skill.
Close form shots
Slide & shoot (right and left)
Catch & shoot (feet planted)
Backpedal & sprint (V-shooting)
One dribble pull ups
Cross step one dribble pull ups
Catch & shoot 3's
V-shooting to 3
This is a great way to work on moving at game speed and then setting your feet and knocking down shots! It's also a great conditioning drill. A score of less than 10 is considered "good", a score of less than 5 is "excellent" and a score of 0 is "outstanding"!
Game-Like Conditioning DRills
Cone to Chair Drill
You can compete against someone else or alone; regardless, start at the chair (make sure the seat faces away from the hoop) and set your ball on the seat.
On "go", rip the ball from the chair and finish a lay up. The point of the chair is so you are LOW!
With your outside hand, sprint out to your line of cones, bend at the knees (not the waist like an old person!) and attack the paint (chair).
With your eyes up, set the cone on the chair, make a move, and finish a lay up.
You must finish your lay ups to move on!
You must have all your cones stacked on the chair to win!
Game Application This drill teaches change of speed, ball control under stress, finishing under stress, staying low, and builds anaerobic capacity (ability to work harder and faster in a small window of time).
Cone Slides This is a simple drill designed to build proper defensive footwork.
Be low enough to touch the cone.
When you go to change direction, get your feet under your hips.
Explode out, pushing off your outside foot and stepping with your inside foot (it is very common to do this in reverse, it is SLOW!).
Work as hard as possible with proper footwork for about 0:20-0:45, and then rest.
Lateral Hurdles to Sprint
Bunny Hops to Sprint
4 Hurdle Drill
These drills are designed to build speed (how quickly you can move) and agility (ability to change direction efficiently and quickly).