Here’s a workout for you to attack! Complete the 5-5-5 Primer in 15 minutes in your driveway, at the gym, or at the park. If you only have a little bit of time, this is a great workout to hit a few important areas of your game. You can also use this workout as a warmup for a longer training session.
Five minutes of ball handling:
-20 sec Wipers R / 20 sec Wipers L / 20 sec Wiper+Crossover
-20 sec In&Out R / 20 sec In&Out L / 20 sec In&Out+Crossover
-20 sec Pound, Double Cross R / 20 sec Pound, Double Cross L / 20 sec Pound, Double Cross + Behind the Back
-20 sec Cross + Between (R->L start) / 20 sec Cross + Between (L->R start) / 20 sec Cross + Between + Behind
-20 sec Between+Behind (R->L start) / 20 sec Between+Behind (L->R start) / 20 sec In&Out + Cross + Between + Behind
Five minutes of finishing:
-One foot Mikans - Make 20
-Weak hand Mikans (stay on your weak hand side)- Make 20
-Reverse Mikans (reverse layup R, then L) - Shoot 20
-30 Sec Speed layups on the dribble - Right side
-30 Sec Speed layups on the dribble - Left side
-1 Dribble, Stride Stop Finishes - Make 10 R, 10 L (change up your angles)
Five minutes of Shooting:
-Form Shoot - Swish 10
-Pound Shots - Make 10 R / 10 L (hard dribble outside your hips working on the gather to your pocket)
-Ladder Shots - Make 5 in a row, starting at a form shot and taking a step back with each make (go back to first spot on every miss). Shoot for 3 minutes or 3 “completed” ladders.
Get after it...
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