Individual Workout

Payson Lion Basketball
Dedication-Determination-Discipline
“Do it like a Champion”

Ball handling Workout
Important Points:
Always keep your head up.
Dribble with your fingertips.
You control the speed, direction, and motion of the basketball.
Always push yourself to go faster and harder.
Bend at the knees, shoulders back.
1-3 minute warm up: Finger tip toss, Hand slams.

10 Around Head, both directions
10 Around waist, both directions
10 Around both feet together, both directions
10 Around right leg, then left leg, both directions
10 Figure eights, both directions

10 Power dribbles, left and right: Alternate with Big and Small dribbles.
10 Dribbles around right leg, then left leg: Alternate Big and Small dribbles.
10 Dribbles around Both Legs: Alternate Big and Small dribbles.
10 Dribbles around Right leg with just Right hand, both directions.
10 Dribbles around Left leg with just left hand, both directions.
10 Dribbles Figure Eights, both directions: Alternate Big and Small dribbles.
10 Dribbles Spider
10 Make up your own

Two Ball

10 dribbles, one ball each hand, same
10 dribbles, one ball each hand, alternate
10 dribbles, crossover
10 dribbles, between legs
10 dribbles, behind back

Motion Dribbling
One Ball Zig Zags: Crossover, Between Legs, behind back, back out of Double team, fake crossover.

Two Ball Zig Zags: Same, Alternating, Crossover, Behind back, Between legs.

Do YOU SEE THE WHOLE FLOOR!
DO YOU FEEL EVERYTHING AROUND YOU!
ARE YOU THINKING TWO PLAYS AHEAD!

Lion Pride: The strength of the Lion is in the pride, the strength of the pride is in the Lion.

Payson Lion Basketball
Dedication-Determination-Discipline
Player Off-Season Shooting Workout
-Workouts must be at game speed.
-Sell each ball fake, head fake, and foot fake.
-Always be in triple threat position.
-Attack the basket in straight lines.
-Keep the pivot foot planted until the ball leaves your hand.
-Put in all misses.
-Footwork and Balance is the key.
-Always go towards the basket.
Play the game against the best players and teams in your mind. See yourself executing and dominating.

10 shots Form shooting under the basket.
10 shots Form shooting 2 feet from the basket.
10 shots Form shooting 5 feet from the basket.
10 shots Form shooting 10 feet from the basket.

30 shots Mikan Drill
Post Series: 7 moves, 8 shots each, 56 total shots.
20 shots Rebound Put backs (Rip down rebound with two hands, keep ball high go back up and score)
Ball handling Drills, Speed Dribbling Drills
Do it from the Left side and then the Right Side (BF=Ball Fake, HF=Head Fake, JS=Jab Step.
20 shots: Toss and Catch BF, HF, JS Attack basket layups, alternate sides
2 free throws
20 Shots: Toss and Catch BF, HF, JS One dribble jump shots, alternate sides
2 free throws
20 Shots: Toss and Catch BF, HF, JS Step Backs, alternate sides
Use a chair or cone to represent defense
25 Shots: 3 pointers----5 spots on the floor, corner, wing, top, wing corner.
2 free throws
20 Shots: Dribble attack crossover-----Start top of the key, alternate sides.
2 free throws
20 Shots: Dribble attack between legs-Start top of the key, alternate sides.
2 free throws
20 Shots: Dribble attack behind back---Start top of the key, alternate sides.
2 free throws
20 Shots: Dribble attack front crossover-Start top of the key, alternate sides.
2 free throws
20 Shots: Dribble attack hesitation-------Start top of the key, alternate sides.
2 free throws
20 Shots: Dribble attack pull-ups----------Start top of the key, alternate sides.
2 free throws
15 Shots: Dribble attack pull-ups----------Right wing.
2 free throws
15 Shots: Dribble attack pull-ups----------Left wing.
2 free throws
25 Shots: 3 pointers----5 spots on the floor, corner, wing, top ,wing, corner.
Total Shots=428 shots made
Remember the reason most people fail, is because they give up what they want most, for what they want at the moment.