Keep Skills in Top Shape with this At-Home Basketball Workout
Keep Skills in Top Shape with this At-Home Basketball Workout
Over the last year it has become apparent that staying in shape without a gym is a difficult task. From band exercises and body weight workouts to casual runs around the neighborhood, motivation was at an all time low for most of us. We understand how important it is for our youth to stay active, so here are some at home basketball drills to work on to stay in shape and improve your skills.
Dribbling drills:
Stationary two-ball dribbling — 3 sets of 30 seconds
Stationary two-ball alternating dribbles — 3 sets of 30 seconds
Moving dribble moves — 3 sets each crossover, between the legs, behind the back
Tips:
When doing stationary
two-ball drills, you want to dribble both basketballs as hard and fast as possible. For the moving dribbling drills, find a spot at your house where you can move around a little bit, and take two dribbles to your right. Crossover, then take two dribbles to your left and crossover. Once you have run out of space, turn around and repeat back to the other side. Do this another time then repeat with a between-the-legs dribble and a behind-the-back dribble. Do these moves at game speed to get the most out of the workout and improve your game as well as get complete simple basketball conditioning at home.
Shooting drills (if you have access to a hoop):
Catch and shoot — 3 sets of 10 made shots, free throw line then three point line
1 dribble pull ups — 3 sets of 10 makes, dribbling to the right and left
Moving three point shots — 3 sets of 10 makes, each set in a different spot
Tips:
Catch and shoot can be done by yourself, just spin the ball out in front of you so it bounces back. Step in and shoot. If you have a parent or sibling available, you can have them rebound and pass back to you. Work on stepping into the shot as the pass comes so that you can shoot quicker and in one motion. When doing one dribble pull-up jump shots, make sure you are going at game speed, rip through to your right side and take one dribble and shoot. Make ten of those, then switch hands. Moving through point shots are like the catch and shoot shots, but this time, you will run to a spot then catch and shoot. So, for example, start at the top of the key and move along the three point line to your left until the pass comes. Step into the ball and shoot in motion.
These drills will help you grow your basketball skills and keep you in shape while your
basketball practices in the gym are limited. The most important thing to remember is to do everything at game speed and go as hard as you can. There will be times when you’re dribbling and mess up, but that's okay! The only way to improve is to push yourself, so remember, don't get frustrated.
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California State Games
is a California-based nonprofit organization dedicated to providing a quality amateur athletic event to foster the Olympic dream. Your
donation will help us continue to provide competitive events for California’s amateur athletes and provide them the Olympic experience.
Author notes: Kenny Macklin is a former NCAA Division II basketball player from northern California. He previously received awards including Player of the Week, First Team All Conference and more. He is currently working towards his Master’s degree in Athletic Administration.
