30 Minute Individual Basketball Workout

30 minute individual workout

This is a good, hard 30 minute workout that can be done with one coach and a player. You will need 10 cones, two basketball, a tennis ball and two chairs. In these thirty minutes the player will get plenty of conditioning, provided he goes hard in every drill.

The workout is broken down into 4 parts. The first part is mostly condition and agility with some light ball handling.

The second part of the workout concentrates mostly on ball handling.

The third part of the workout will involve shooting, mostly coming off of screens in a variety of ways

The fourth and last part will involve shooting and defense.

At the end of each part the player will shoot ten free throws. This way he is used to shooting when he is tired. Set a number that he should have to make or suffer a punishment run at the end of the workout. I usually have the player make 35-40.

Obviously make sure you adjust the drills to the skill level of your players.


PART I
Jump Rope for 1 minute
Right hand dribble down and back with a basketball
Jump Rope for 1 minute
Right hand dribble down and back with a tennis ball
Jump Rope for 1 minute
Left hand dribble down and back with a basketball
Jump Rope for 1 minute
Left hand dribble down and back with a tennis ball
Shoot 10 free throws

PART II
Set up a zig zag set of cones on the court about 8-10 feet apart going to the half court line. Then have one cone up ahead at the three point line. Do this on both sides of the court. Make sure the cones have enough space between them but not too much space. You want the player to be able to take two dribbles and make a move between each cone, it is important to take two dribbles to make sure the player is low, compact and dribbling the ball with maximum control

Crossover at each cone and then make a layup
Crossover at each cone and them make a pull up jumper
Go between the legs at each cone and then make a layup
Go between the legs at each cone and then make a pull up jumper
Go around the back at each cone and then make a layup
Go around the back at each cone and then make a pull up jumper
Alternate between a spin and crossover at each cone and then make a layup
Alternate between a spin and crossover at each cone and then make a pull up jumper
Shoot 10 free throws

PART III
This is the curl, pop, and fade series. Make sure the player concentrates on his footwork during this drill as he comes of the screens. Set up two cones on each side of the court; the first two are at about 15 feet out from the basket on a 45 degree angle. The second two cones should be extended farther out just inside of the three point line.

The player will start under the basket on each rep, tossing the ball out to the coach at the top of the key. The first time thru this drill you will use just the cones at 15 feet.

The player will curl around the first cone on the right side, catching a pass and laying the ball in off of one dribble; repeat on the left side. The second time he will pop straight out for a jump shot on both sides. The third time he will get to the cone and fade to the corner for a jump shot.
After you have done this at the cones at 15 feet, then do it at the deeper cones.

Then do a set where the player shoots a floater off of the curls, and a shot fake one dribble pull up off of the pop and fades.

Shoot 10 free throws

PART IV
Set up a chair at each elbow and put a ball in each one. The player will start directly under the basket, he will curl around the outside of the chair picking the ball up and shooting it. After he does one chair he goes back down under the basket and curls around the other chair. He will continue this for one minute. The goal is to make 7 shots in one minute. A very good college level player may only get off 8-10 shots so making 7 is difficult.

Set up 8 cones in a circle around one central cone. The cones should be about 8-10 feet away from the center cone. The player will start at the center cone, slide to one cone and touch it with his outside hand. He will slide back to the center cone and then out to the next cone, repeating until he is finished with all of them

Go back to the chairs and this time have the player come up from the inside curling around the chair.

Do the cone slides again

Shoot 10 free throws