Basketball Workouts To Do At Home – Next Level Hoops

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Basketball is not an equal opportunity sport, the players that work the hardest are better and have more success. So having Basketball Workouts To Do At Home is a great way to separate yourself from the competition because it’s not a lot of basketball players putting in that extra time to fine-tune their skills.

When player get out of basketball practice, they go home and sleep or play video games. But when you get out of practice, your going to work on your skills even more.

This work builds up over time, and soon the competition won’t even be able to touch you or even get or even get close to your skill level.

This is how the great players separate themselves from the average players.

So lets dive right into the basketball drills you can do at home when you can’t get in the gym or just want to get some extra work in that will increase your skill level and improve your athleticism as a basketball player.

Stationary Dribbling

Stationary dribbling is a dribbling drill that will tighten your handles by doing dribble moves that you will see and use in the real game. You only need two things for this drill to work which is a small area and a basketball.

The key to making this drill effective is to pound the ball on every dribble and to push yourself past your limits. This will make it easy for you to execute the dribble moves without even thinking about it in the game. Don’t be discouraged or frustrated if you keep losing the ball or dribbling it off your feet, all that means is that you’re actually trying to get better at handling the basketball.

So If your not losing the ball and your arms are not dog tired, you are not going hard enough.

Dribble Move List:

  1. Ball Slaps: Slap the ball as hard as you can from hand to hand continuously. This is a great warm-up drill that gets the blood flowing through your hands. Complete 50 reps.
  2. Straight Arm Finger Tips: Tap the basketball as fast as you can on your fingertips while making sure your elbows are locked and extended out in front of you. This drill will strengthen your finger tips and as you progress, move the ball up and down while doing it. Complete for 30 seconds.
  3. Head Wraps: Wrap the ball around your head in a circular motion, going as fast as you can. Complete 10 reps, then reverse it.
  4. Waist Wraps: Wrap the ball around your waist in a circular motion, going as fast as you can. Complete 10 reps, then reverse it.
  5. Ankle Wraps: Wrap the ball around your ankles in a circular motion,going as fast as you can.  Complete 10 reps, then reverse it.
  6. Wrap Around Right Leg: Wrap the ball around your right leg in a circular motion, going as fast as you can. Complete 10 reps, then reverse it.
  7. Wrap Around Left Leg: Wrap the ball around your left leg in a circular motion, going as fast as you can. Complete 10 reps, then reverse it.
  8. Figure 8 Wraps: Wrap the ball in a figure 8 motion around both of your legs. Complete 10 figure 8’s, then reverse it.
  9. Right Hand Ankle Pound Dribbles: Dribbling the ball with right hand around ankle height and as hard as you can. Complete 20 reps.
  10. Left Hand Ankle Dribbles: Dribbling the ball with left hand around ankle height and as hard as you as can. Complete 20 reps.
  11. Right Hand Waist Dribbles: Dribbling the ball with right hand no higher than your waist and as hard as you can. Complete 10 reps.
  12. Left Hand Waist Dribbles:  Dribbling the ball with left hand no higher than your waist and as hard as you can. Complete 10 reps.
  13. Right Hand Shoulder Dribbles: Dribbling the ball with right hand at shoulder height and as hard as you can. Complete 10 reps.
  14. Left Hand Shoulder Dribbles: Dribble the ball with left hand at shoulder height as hard as you can. Complete 10 reps.
  15. Right Hand Front V-Dribbles: Dribble the ball from side to side in front of your body, using only your right hand. Complete 10 reps.
  16. Left Hand Front V-Dribbles: Dribble the ball from side to side in front of your body, using only your left hand. Complete 10 reps.
  17. Right Hand Side V-Dribbles: Dribble the ball forwards and backwards on the side of your body using only your right hand. Complete 10 reps.
  18. Left Hand Side V-dribbles: Dribble the ball forwards and backwards on the side of your body using only your left hand. Complete 10 reps.
  19. Crossover Dribbles: Continuously cross the ball in front of your body from one hand to the other. Complete 10 reps.
  20. Between The Legs Scissors: Start with right foot in front, left foot in the back, and ball in your left hand. Cross the ball between your legs and jump to switch your feet position so you cross the ball back to the other side. Every time you dribble between your legs, you should be alternating feet. Complete 10 reps.
  21. Behind The Back Dribbles: Continuously cross the ball behind your body from one hand to the other. Complete 10 reps.
  22. Freestyle: Create combo moves using all the moves we worked on while staying in stationary position. Complete for 30 seconds.

Floor From Shooting

Floor Form shooting is a great drill that builds muscle memory in your shooting stroke, establishes good shooting habits, and improves your shooting touch. Once you get in the game, you won’t even have to think about it. From the catch to the release of the ball will all be automatic.

If you’re struggling with your shot or you have inconsistent shot, form shooting can be the one simple drill that increases your shooting percentage. Basketball players have this illusion that they can step on the court and automatically start knocking down three pointers, but it don’t work like that.

You have to master the inside game first like mid-range and low post before you start moving out to three point land and Stephen Curry range. The best thing about this drill it can be done almost anywhere, all you need is some space and a basketball.

The Key to making this drill effective is pay close attention to the details, making sure you use proper form on each rep.

Reps: 4 sets of 25 reps

How-To:

  1. Lay down on your back either on the floor or your bed
  2. Place the ball in your shooting position
  3. Shoot the ball in the air but remember to:
    • Lock your elbow for arc
    • Flick your wrist
    • Hold your shooting arm in the air for follow through
    • Catch the ball on the finger pads of your shooting hand, not the palm.
  4. Repeat for set number of reps

Basketball Wall Sits

In basketball, the lower man always wins. That goes for offense and defense.

On defense, if your lower than the man your guarding, your more able to anticipate their moves quicker and moves your feet more effectively.

On Offense, If your lower than the man that’s guarding you, it makes it harder for the defender to steal the ball from your and your movements become more explosive.

Wall Sits is a super effective exercise to help you stay low in basketball. It strengthens the quadriceps muscles and engages the hip flexors. This will give your legs the stamina to stay low and in basketball stance whenever you’re in the game.

Reps: 4 sets of 1 minute

How-to:

  1. Stand with your back against the wall and basketball in your hands
  2. Slide downward until your knees make a 90 degree angle and your hamstrings are parallel to the floor
  3. Lock your elbows and extend the basketball out in front of your chest
  4. Hold for set amount of time

Basketball Push-Ups

 

 

Strength is a very important factor in today’s basketball because players are continually getting stronger, faster, and bigger. It’s almost like they’re are been genetically modified in an unknown lab somewhere.

Being strong in basketball can improve your overall game in several different ways: it can help you finish through contact, get defender’s off of you when they’re playing pressure defense. be more physical on defense, more active on rebounds, and that is just to name a few.

Basketball push ups is an excellent exercise that strengthens your upper body and can be done anywhere. This will help you pound the ball harder when dribbling and give you more power on your passes.

Reps: 4 sets of 10 reps each hand

How to:

  1. Get In push-up position with left hand on the floor and right hand on the basketball
  2. Perform push-up
  3. After doing required reps, take right hand off the ball and roll it to your left hand
  4. Now perform push-ups with left hand on the ball and right hand on the floor
  5. Repeat for set number of reps

Shadow Dribbling

Have you ever been playing basketball alone and you visualize yourself crossing up defenders, doing combo dribble moves, and making them fall in front of thousands of people? That is all shadow dribbling is.

Simply just doing dribble moves while imagining a defender is playing defense on you. For example, you would imagine the moves that you would do if a defender was playing pressure defense on you such an in and out crossover or a quick little hesitation move to get by them.

All the different defensive situations that you see in the game, you would imagine them as if they were going on right before your eyes. Figuring out the moves you’ll do in this or that situations. That way once you get in the game, it will all flow out of you naturally.

You won’t even have to think about it, your body will already know what to do because it already been in that situation before.

Reps: 1 set of 5 mins

How-To:

  1. Get low and in basketball stance
  2. With your eyes, open imagine a defender is playing defense on you.
  3. Perform different dribble and combo moves to get by your defender
  4. Repeat

Note: Be creative with your moves and go game-speed

Film

Watching film on your old games or favorite players has major power and for any serious basketball player looking to take their game to the next level needs to take advantage of it.

All great basketball players like Michael Jordan, Kobe Bryant, and Lebron James watch film in their down time. It help them study the competition, figure out what worked and what didn’t, and learn new moves for different situations.

All these things just raises their Basketball IQ even higher. That’s why it always seem like they were a step ahead of the defense because they actually were. The key to watching film, is to pay close attention to the details.

When watching basketball, don’t watch as a spectator. Watch as a student of the game.

How-To:

  • If your watching game film on yourself: take note of the things you could have done better and what worked well for you. Now you know what you need to work on in your practice.
  • If your watching professional basketball like the NBA,  watch players that are similar to you physically. If your a smaller guard, watch the elite smaller guards in the NBA and how they use their size to their advantage.

Visualization

80% of basketball is mental, and the other 20% is physical. You won’t ever reach your full potential as a basketball player if you don’t see it in your mind first.

Visualization is just a mental practice of the success you want to achieve on the basketball court. It increases your confidence and maximizes your on-court performance because your showing your mind exactly how you want to play.

When it comes to game time you already know what’s going to happen, all you have to do is execute.

It may seem blurry at first, but visualization is a skill. It gets clearer and more vivid with time and consistent practice. You’ll notice a major increase in your CONFIDENCE and CONSISTENCY on the basketball court.

Reps: 5-10 minutea

How To:

  • When visualizing you want to be as detailed as possible, using all of your five senses. For example, lets say you play the point guard position. You would visualize yourself running the offense, setting your teammates up for open shots, and making smart plays with the basketball.

The Bottom Line

These Basketball Workouts To Do At Home are great way to stay on top of your game when you can’t get in the real gym and to get an edge on your competitors.

But don’t substitute this workout for actual practice. You still need to get in the gym and work on your overall game to become truly UNSTOPPABLE.

My #1 recommendation is The Scoring Academy, it’s the top rated basketball skills development program in the world. Developed by professional basketball player and trainer, Augie Johnson. His workouts are all game specific so that when it comes to the real game, nothing is new to you, it’s all AUTOMATIC.

Unlock your full potential as a basketball player and watch your stats take off.

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I hope you enjoyed this article and that you share it with a friend. Also, I encourage you to read “Home Exercises To Increase Vertical Jump – Jump Higher Today” so you can have the complete home workout. If you have any questions or want to share your own experience, leave an comment below. Love to hear

 

6 thoughts on “Basketball Workouts To Do At Home – Next Level Hoops

  1. Great article! I agree with you 100%.As a basketball coach, I know first hand that most players sit home playing video games or engaging in activities that has nothing to do with the sport. I have my daughter do a lot of the drills you have listed in your article. As a result she is a standout on her club team. This is a great at home workout and I will be adding some of this to my daughters workouts. This is a very helpful and informative article and I would like to thank you for sharing it.

  2. You have some really good basketball workouts to practice, some of them are familiar to me from years ago when I practiced them in school, but there are some other ones in the dribble list that I didn’t know, thanks for those.

    Do you have any workouts to improve jumping ability that are different from the average jump drills?

  3. These tips are very useful to players. I like that you have broken them down and given step-by-step instructions. You have even told how many reps need to be done.
    These don’t need any special equipment, therefore no one has the excuse that they can’t do them for that reason.
    Your directions are very clear and you even give pictures to future explain what you are talking about.

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