Peremiter Player Workout

Summer Basketball Workout for Perimeter Players

Your players must be in top physical condition if you expect the best possible team during a season. In order to reach this plateau, most coaches require a year-around conditioning of their players. The best players will never get out of condition.

Most successful coaches require their athletes to work as hard in the summer as they do during the regular basketball season; therefore, they set up off-season as well as in-season conditioning programs.

Before the AAU or summer leagues start, many coaches meet with their players individually, evaluate their play during the past season, and give him, or her, a written list of the things that player needs to concentrate on in his off-season workouts. At that time he issues a daily workout form especially designed for that particular player. He usually has one designed for perimeter players and one for post players.

Ball Handling	Drills without dribbling - 5 minutes Drills with dribbling - 5 minutes Drills using two balls - 5 minutes
Passing	All types with both hands especially baseball, outlet, flick and bounce.
Foot Quickness	Jump Rope - 5 minutes at 3/4 speed for endurance. Jump Rope - 15 seconds off right foot for quickness. Jump Rope - 15 seconds off left foot for quickness. Jump Rope - 15 seconds alternating feet. Jump Rope - 15 seconds on both feet. Do 3 repetitions of each with 30 seconds rest between the quick sets. Run Steps - Up to build leg strength and down to build quickness - Six repetitions of 15-20 seconds each. Run Hills - Jog down and sprint up - Six repetitions of 15-20 seconds each. Intervals - Sprint straight-aways on a track and jog on curves. Alternate up to one mile. (Build to running 2-3 miles a day at 7 to 8 seconds.) To build additional quickness and leg strength run backwards or sideways, picking up your feet and putting them down quickly.
Shooting	50 Shots off the Dribble: Simulate shooting off the break Move on the move into the shot (especially crossover, stutter step, inside-out, inside-out crossover, and Earl the Pearl move. Stationary Move - Use Rocker Step to put defender on heels. 5 sets of 10 shots at a time with 10 free throws between sets, and record free throws in your notebook. Repeat 3 times 30 Shots using shot and pass fakes Pump fake to shot Pump fake, dribble to shot. Pass fake to shot 5 sets of 10 shots at a time with 10 free throws in between and record free throws. Repeat 3 times Note: Take all shots at game speed!

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