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    Youth Basketball Drills Offseason Workout

    Uploaded by

    eretria
    This document outlines a weekly basketball workout checklist for ages 15-18. It includes 6 days of workouts focused on physical training and basketball drills, along with one day of scrimmaging and one day of rest. Each day includes jump rope, bodyweight exercises, agility ladder drills, and basketball shooting and ball-handling drills. The workouts are designed to improve physical fitness, shooting form, layups, and other basketball skills through high-intensity drills and repetitions.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Youth Basketball Drills Offseason Workout

    Uploaded by

    eretria
    546 views7 pages
    This document outlines a weekly basketball workout checklist for ages 15-18. It includes 6 days of workouts focused on physical training and basketball drills, along with one day of scrimmaging and one day of rest. Each day includes jump rope, bodyweight exercises, agility ladder drills, and basketball shooting and ball-handling drills. The workouts are designed to improve physical fitness, shooting form, layups, and other basketball skills through high-intensity drills and repetitions.

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    This document outlines a weekly basketball workout checklist for ages 15-18. It includes 6 days of workouts focused on physical training and basketball drills, along with one day of scrimmaging and one day of rest. Each day includes jump rope, bodyweight exercises, agility ladder drills, and basketball shooting and ball-handling drills. The workouts are designed to improve physical fitness, shooting form, layups, and other basketball skills through high-intensity drills and repetitions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    546 views7 pages

    Youth Basketball Drills Offseason Workout

    Uploaded by

    eretria
    This document outlines a weekly basketball workout checklist for ages 15-18. It includes 6 days of workouts focused on physical training and basketball drills, along with one day of scrimmaging and one day of rest. Each day includes jump rope, bodyweight exercises, agility ladder drills, and basketball shooting and ball-handling drills. The workouts are designed to improve physical fitness, shooting form, layups, and other basketball skills through high-intensity drills and repetitions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Weekly basketball workout checklist 201

    (Age 15-18)

    Day 1
    Physical

    Drill

    Sets and repetitions

    Intensity

    Jump rope
    Ups and down

    5 minutes
    5 times 10 seconds

    Ladder
    Lateral steps

    10 down and backs


    5 times 20 seconds

    Warm up 70%
    100%. Do it as quickly as
    possible
    100%
    100%

    Drill

    Sets and repetitions

    Intensity

    Form shooting
    Run around shooting
    Triple threat to one
    dribble attack (layup)
    Triple threat to two
    dribble attack (power
    layups pro hop)
    Triple threat to one
    dribble attack (Euro
    step)
    Triple threat to one
    dribble attack (Pull up
    jump shot)
    Triple threat to one
    dribble attack (Pull up
    jump shot)
    Triple threat to one
    dribble attack (Step
    back shot)
    Triple threat to jab
    and shoot a 3pts

    5 minutes
    5 minutes
    20 lay-ups (10 each hand)

    60%
    100%

    20 lay-ups (10 each hand)

    100%

    20 lay-ups (10 each hand)

    100%

    20 shots made (10 each side)

    100%

    20 shots made (10 each side)

    100%

    20 shots made (10 each side)

    100%

    20 shots made (10 each side)

    100%

    Basketball

    Notes: The triple threat to attack must be done from the two wings and the point guard spot.
    140 shots will be taken

    Created by Steve Coach Steve Pellan for youth-basketball-drills.com


    All rights reserved - 2011

    Day 2
    Physical

    Drill

    Sets and repetitions

    Intensity

    Jump rope
    Hills dash

    5 minutes
    5 times 10 seconds

    One legs squats from


    bench

    4 times ten rep on each leg

    Push up to vertical
    blasts
    Giant step

    10 jumps

    Warm up 70%
    100%. Do it as quickly as
    possible. Find a good hill
    Go slowly on the way down.
    Do not touch the bench, and
    explode up.
    100%

    5 trips to half court and back

    Basketball

    Drill

    Sets and repetitions

    Intensity

    Form shooting
    Full court dribble with
    two balls
    Dribble with two
    hands stationary
    Post up moves
    50 3pts shot from
    each spot (2 wings, 2
    corners, face)
    50 3pts shot from
    each spot (2 wings, 2
    corners, face)

    5 minutes
    4 trips

    60%

    5 minutes

    100%

    80 shots

    100%

    Notes: The triple threat to attack must be done from the two wings and the point guard spot.
    140 shots will be taken

    Created by Steve Coach Steve Pellan for youth-basketball-drills.com


    All rights reserved - 2011

    Day 3
    Physical

    Drill

    Sets and repetitions

    Intensity

    Jump rope
    Sit ups
    Ups and down

    5 minutes
    5 times 50
    5 times 10 seconds

    Warm up 70%

    Ladder
    Lateral steps

    10 down and backs


    5 times 20 seconds

    100%. Do it as quickly as
    possible
    100%
    100%

    Drill

    Sets and repetitions

    Intensity

    Form shooting
    Triple threat to one
    dribble attack (layup)
    Triple threat to two
    dribble attack (power
    layups pro hop)
    Triple threat to one
    dribble attack (Spin
    moves)
    Triple threat to one
    dribble attack (Pull up
    jump shot)
    Triple threat to one
    dribble attack (Pull up
    jump shot)
    One on One (only two
    dribbles

    5 minutes
    20 lay-ups (10 each hand)

    100%

    20 lay-ups (10 each hand)

    100%

    20 lay-ups (10 each hand)

    100%

    20 shots made (10 each side)

    100%

    20 shots made (10 each side)

    100%

    Basketball

    From each spot

    Notes: The triple threat to attack must be done from the two wings and the point guard spot.
    140 shots will be taken

    Created by Steve Coach Steve Pellan for youth-basketball-drills.com


    All rights reserved - 2011

    Day 4
    Physical

    Drill

    Sets and repetitions

    Intensity

    Jump rope
    Hills dash

    5 minutes
    5 times 10 seconds

    One legs squats from


    bench

    4 times ten rep on each leg

    Push up to vertical
    blasts
    Giant step

    10 jumps

    Warm up 70%
    100%. Do it as quickly as
    possible. Find a good hill
    Go slowly on the way down.
    Do not touch the bench, and
    explode up.
    100%

    5 trips to half court and back

    Basketball

    Drill

    Sets and repetitions

    Intensity

    Form shooting
    Full court dribble with
    two balls
    Dribble with two
    hands stationary
    Post up moves
    50 3pts shot from
    each spot (2 wings, 2
    corners, face)
    50 3pts shot from
    each spot (2 wings, 2
    corners, face)

    5 minutes
    4 trips

    60%

    5 minutes

    100%

    80 shots

    100%

    Notes: The triple threat to attack must be done from the two wings and the point guard spot.
    140 shots will be taken

    Created by Steve Coach Steve Pellan for youth-basketball-drills.com


    All rights reserved - 2011

    Day 5
    Physical

    Drill

    Sets and repetitions

    Intensity

    Jump rope
    Sit ups
    Ups and down

    5 minutes
    5 times 50
    5 times 10 seconds

    Warm up 70%

    Ladder
    Lateral steps
    Suicides

    10 down and backs


    5 times 20 seconds
    4 suicides in less than 28
    seconds with 90 seconds rest

    100%. Do it as quickly as
    possible
    100%
    100%
    120%

    Basketball

    Drill

    Sets and repetitions

    Intensity

    Form shooting
    Triple threat to one
    dribble attack (layup)
    Triple threat to two
    dribble attack (power
    layups pro hop)
    Triple threat to one
    dribble attack (Spin
    moves)
    Triple threat to one
    dribble attack (Pull up
    jump shot)
    Triple threat to one
    dribble attack (Pull up
    jump shot)
    50 3pts shot from
    each spot (2 wings, 2
    corners, face)

    5 minutes
    20 lay-ups (10 each hand)

    100%

    20 lay-ups (10 each hand)

    100%

    20 lay-ups (10 each hand)

    100%

    20 shots made (10 each side)

    100%

    20 shots made (10 each side)

    100%

    Notes: The triple threat to attack must be done from the two wings and the point guard spot.
    140 shots will be taken

    Created by Steve Coach Steve Pellan for youth-basketball-drills.com


    All rights reserved - 2011

    Day 6
    Physical

    Drill

    Sets and repetitions

    Intensity

    Jump rope
    Sit ups
    Ups and down

    5 minutes
    5 times 50
    5 times 10 seconds

    Warm up 70%

    Ladder
    Lateral steps

    10 down and backs


    5 times 20 seconds

    100%. Do it as quickly as
    possible
    100%
    100%

    Drill

    Sets and repetitions

    Intensity

    Form shooting
    Play full court
    basketball (5 on 5)

    5 minutes

    Basketball

    100%

    This is your only Basketball day. Use the scrimmage to practice on your weaknesses.

    DAY 7 REST

    Created by Steve Coach Steve Pellan for youth-basketball-drills.com


    All rights reserved - 2011

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