Ultimate Hoops Trainer, Ken Koerner breaks down the basics during his at home workout.

downloadable .pdf

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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