How to Develop a Great Summer Workout Plan for Your Players This Year

As a basketball coach and fan I have often asked at the end of the season basketball season banquet these words – “Basketball teams are made from November to March, basketball players are made from April to October – what are you going to do between now and October to be a better player?” I then ask what the player’s plans are for the spring and summer, out of school, seasons. I always hope that they will be playing other sports such as baseball or lacrosse and getting ready for football, but I also want them to be playing the game of basketball regularly throughout the warmer seasons.

Without a doubt, basketball is one of the most difficult sports to leave for a period of time and then to try to return to with the expectation that the dribbling and shooting touch will still be in tact – it won’t. I have developed a workout routine that seems to fit many of the players in our basketball program nicely. The program typically takes less than 90 minutes to complete and helps develop the basketball speed, strength, ball handling and shooting aspects of the game.

I also like to give out a chart to each player for them to write down how much they are playing each day throughout the spring and summer. The chart has a simple amount of time played, how many basketball workouts completed, how many weightlifting sessions attended, and how many free throws made that day as part of our goal of making 5,000 each summer and to help track percentages made and missed. I ask that the chart be kept over the summer and given back to me the first day of school. The form will also be used for pre-season evaluations prior to the start of the season so that the players know that I care about the work they do over the summer.

Here is the workout – feel free to use it as you would like.

Thanks,

Coach Chuck


SUMMER WORKOUT ROUTINE

Ball Handling –
1) Drills without dribbling (5 minutes) – Figure 8 (F&B – forward and backward), Rhythm, Slammer, Quick Drop, Round the Head/Waist/Legs (F&B), tap (high to low).
2) Drills with the dribble (5 minutes) – Figure 8, Fingertip, crossover, 2 ball drills – low, waist, alternate height – same time then alternate times. Do drills standing still then on the move.
3) Moves on the move (5 minutes) – Do while running - alternate right and left hands – crossover, spin, through legs (from the inside – out), behind the back. Keep the head up and focus on the weaker hand.

Foot Quickness –
1) Jump Rope
a) For endurance (5 minutes at ¾ speed)
b) For quickness - 3 repetitions of each set listed below - allow 30 seconds of rest between each minute of jumping – build to more reps – do these as quickly as possible.
i. right foot – 15 seconds
ii. left foot – 15 seconds
iii. alternate – 15 seconds
iv. both – 15 seconds

2) Ball Jump – Place a basketball on the floor. Jump for 15 seconds over it from side to side, then for 15 seconds from front to back. Rest for 30 seconds. 3 Reps to start and build to 5 over time. Build to the ability to not hop between jumps.

Passing –
1) Pass to a wall or friend – 2 hand catches on return (5 minutes).
a. Bounce pass
b. Overhead pass
c. Outlet pass (catch, pivot and overhead pass)
d. Side pass (bounce pass from hip – with 2 hands).

Shooting –
1) One hand flip from 8-10 feet – (make 8 of 10, then move on). The goal for the summer is to get each of the boys shooting above their head with the proper form – legs for power with proper footwork and proper wrist flex for aim.
2) Mikan Drills – 30 seconds each
a. Front
b. Reverse with back to the basket
3) 50 shots off the dribble (total of 100) – mix in the following moves and mix in distances and areas from which to shoot:
a. Simulate shooting off the break (pull up quickly)
b. Move on the move into the shot (crossover, stutter step, inside out)
c. Stationary move – fake drive and shoot
Do 5 sets of 10 shots with 2 free throws in between for rest – repeat total set 2 times.
4) 50 shots off the pass (total of 100) – Mix in the following with someone or self-pass (spin back):
a. Step into shot, use inside foot, inside and outside pivots to square up. If working with someone – always V-Cut before coming to the ball. Catch ball with knees bent to allow for quick release.
Do 5 sets of 10 shots with 2 free throws in between for rest – repeat total set 2 times.
5) 30 shots using shot and pass fakes (total of 90) –
a. Pump fake to shot
b. Pump fake to dribble to shot
c. Pass fake to shot
3 sets of 10 with 2 free throws in between for rest – repeat 3 times.

All shots should be taken at game speed – rest by shooting free throws not by going ½ speed.


This Summer Basketball Workout is designed to help players develop the speed, strength, ball handling and shooting aspects of the game of basketball. Check out the additional Basketball Training Aids and Basketball Coaching Videos at our web store – http://www.hoopaids.com/