Ken Koerner's At-Home Basketball Workout
Ultimate Hoops Trainer, Ken Koerner breaks down the basics during his at home workout.
WORKOUT TIME: 60 Minutes
Warmup: 5 Minutes
Option 1: Jump Rope
Option 2: Jumping Jacks
Pound Dribble Series: 10 Minutes
30 Seconds each hand/leg of the following:
Right/left hand dribbles
2 pound dribbles + a crossover
2 pound dribbles + double crossover
2 pound dribbles + windshield wiper
2 pound dribbles + between the legs dribble
Low pound dribbles around a cone
Low pound dribbles around leg from a lunge
Focus Points: Eyes up, push down the ball do not slap, quick hands
Form Shooting: 10 Minutes
Start 3-5 feet from basket creating 5 targets around the hoop.
Goal: 5 makes each spot.
Focus points: Be balanced, eyes on target, elbow aligned, follow through
Cone Dribbling Series: 10 Minutes
Repeat 7x down and back
crossovers in and out of the cones
double crossovers in between each cone
Right hand on the way down, left on way back
Sequence: forward dribble > crossover > forward dribble > crossover
Focus Points: Eyes up, quick crossovers, change speeds when attacking each cone
Layup Progression: 10 Minutes
Start 5 feet from basket – no dribble
Start 7 feet from basket – use 1 dribble
Start 10 feet from basket – use 2 dribbles
Right side layup: right step/left step/right knee up and jump off left foot, use right hand to lift ball
Left side layup: left step/right step/left knee up and jump off right foot, use left hand to lift ballShoot from Elbow to Elbow (corner of the free throw line)
Goal: 10 makes each side/spot
Focus Points: Use correct form, keep eyes on backboard, hit top outside corner of box
Challenge #1: 5 Minutes
Timed cone pickup dribbling left/right hand
Challenge #2: 5 Minutes
Form shooting consecutive makes - no misses
Free Throws: 5 Minutes
Goal: Shoot 20 Free Throws
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