|Off-Season Workouts - At-Home Training|
Basketball players can work on their game at home, indoor-outdoor, without access to a hoop. Shooting, dribbling, triple threat, attacks-stops, and passing can be developed, along with vertical jump and other physical conditioning e.g. core strength and agility.
Some drills are linked to Off-Season YouTube drills for details, and if you do have a hoop at home, also see Driveway shooting.
"At-Home" YouTube playlists
These playlists are geared to at-home training without a hoop:
- At-home training
- form shooting, dribbling & passing, triple threat, vertical jump, other conditioning
- Jr. NBA at Home
- ballhandling & dribbling, shooting, passing, footwork, physical conditioning (for a grouped list, see Jr. NBA - At Home)
- #NoBasketNeeded (Reid Ouse)
- dribbling, triple threat, attacks and stops
Lie-down shooting is the go-to at-home indoors drill, do two-hand shooting to start (see Duncan Robinson form shooting), progress to one hand catch and shoot (see Basement workout). 50-100 reps a day grooves mechanics and builds arm strength.
Seated shooting is a good complement, you can shoot from the waiter position, set point, and shot pocket, sitting on a chair (see Become a better shooter at home) or on the floor (see Do not do this at home).
Outdoors, shoot off a high wall, or in the air to yourself, let it bounce and repeat, or shoot to a family "partner". See 5 at-home shooting drills, which includes square-up shooting.
Do one-hand form shooting (see Rick Carlisle), set-point and shot-pocket shooting, but also work on getting the ball to the shot pocket e.g. off a pass and on the dribble (ball quick).
See Stuff and Pound-stuff shooting in Keys to Shooting, and the Form shooting progression also includes Drop, Waist-wrap, Foot-fire, Quick-turn, One-leg and Hop drills.
Indoors or outdoors, stationary ballhandling is a staple. The "at-home" YouTube playlists include a variety of drills, e.g.
- Work on handles without dribbling (5:28)
- Maravich ballhandling if dribbling is not an option e.g. in an apartment
- Daily 5-minute dribbling (5:43)
- Another 5-minute dribbling routine (6:58)
- Tighter handles in 30 seconds (1:38)
- v-dribbles to double moves, one of my go-to drills
- Quick combo
- 20 seconds each, mini in-and-out cross then between then behind (option - regular inside-out)
- 3 daily dribbling drills (5:36)
- rhythm east-west shifting, "salsa" dribbling (slow to fast), and a cross-between series
- Reid Ouse ballhandling workout (5:01)
- Steph Curry warm-up (3:56)
- challenging, two-balls to start then one ball with passing off the dribble, using a wall or family partner (also see Dribble-pass-shoot at home)
- Rhythm & speeds (4:06), Speed & height (4:31)
- advanced workouts, including inverted drags, drag pullbacks, lateral in-and-out wraps, see YouTube drills (Dribbling)
Outdoors, here are some go-to drills that are driveway-friendly:
For other dribbling ideas see
Also see YouTube playlists - Drag pullback, Inverted drag, Lateral separation, Lateral bounds.
Work on pivoting and triple threat counters, see Static pivoting and moves and
- 360 pivot (4:49)
- step out, step thru, spin away, step out
- Purpose behind jabs (1:32)
- side jab, front jab, middle jab, cross jab and spin
- 3 triple-threat moves (6:54)
- rocker step (jab, shot fake), back-up move (shot fake, jab), shoulder shimmy
- Jerome Williams footwork (2:04)
- shot fake, downhill (front jab), jab (side jab)
- cross-step to reverse-pivot side jab ("Melo")
- shot-fake downhill
- shot-fake downhill side-jab
- shot-fake downhill side-jab Melo
See YouTube playlists - Pivoting, Triple threat, Shimmy.
Attacks and stops
Using triple threat counters, work on first-step attacks into a dribble stop, see Dave Smart first step.
The Tyler Relph 3-cone series is a good drill to work on drop moves and speed-stop exchanges.
The #NoBasketNeeded series also uses advanced concepts, e.g.
- Attacks and stops (1:39)
- split stance and split catch to speed stop, speed-stop exchange
- Hand-to-hand exchanges (1:46)
- drop-move lateral crossovers
- drop thru to stop exchange, step-in (shot)
- drop split to scissor between
- between-behind continuous (scissor feet)
- hip rotation to speed stop, stop exchange
- Keeping & claiming space (1:59)
- push step between-behind, between-behind under drag pullback
- two-dribble thru-under, thru-under drop and go, thru-under to drop-move cross, thru-under to drop thru
- split catch to stop exchange, go, stop exchange
- Playing off the catch (1:52)
- side jab to speed stop, stop exchange, stop low cross, inverted drag, inverted drag drop and go
- middle jab to side jab to speed stop
For more on these concepts here are other Ouse videos (also see a Reid Ouse playlist). Punch drag is another stop option.
Drop-stance variations are
- inverted drop - a split stance dribbling off the back foot (into a push crossover),
- drop pivot - drop the inside foot into a split stance,
- inverted drop pivot - drop the outside foot, go thru the legs
See Shooting - Drop series, YouTube playlists - Inverted drop, Drop pivot, also YouTube skills playlists (Footwork).
Use a wall (or family partner) to work on passing, see Steph Curry warm-up above, also
- Bigelow wall, Rapid fire (basic)
- Ganon Baker - solo one-ball, solo two-ball (see Ganon Baker individual passing drills)
- Passing drills by yourself (2:32)
- air pass, alternating air pass
- pound pass, pound then - cross pass, double move pass, between pass, behind pass, cross between behind pass
- Advanced PG passes (3:04)
- pocket pass, fake pocket, behind the back, Rondo wrap-behind
- Jr. NBA At Home (Passing)
A training progression includes
- line jumps, pogo jumps, squats, squat jumps, broad jumps, 1-2 jumps, knee tucks, speed skaters
- power skips, sprints, shuttle runs
- lunges, lunge jumps, step-ups, depth drops, box jumps
If lunges are challenging, start with stationary lunges (see 7 different lunges), and lunge jump to an athletic stance before doing jumps to a lunge position and then alternating lunge jumps (see 3 drills to jump off two feet).
See YouTube videos:
- 3 plyometric drills (3:04)
- line jumps, pogo jumps, knee tucks
- Simple vertical jump workout (4:13)
- squats, knee tucks, lunges (front-back), jump to split-squats (or split-squat jump to an athletic stance)
- Jump higher fast (17:40)
- line jumps, broad jumps, power skips, squat jumps, pogo jumps, sprints, 1-2 stops, planks
- Become bouncy (3:09)
- pogo jumps, knee tucks, depth drops
- How to do step-ups (1:43)
- Jump higher off one leg (5:05)
- speed skaters (pause, quick), power skips, step-ups (one leg with jumps, alternating jumps with pause)
- Jump higher without weights (3:21)
- squats, knee tucks, split-squat jumps, lateral step-ups (drive knee), box jumps (can step down, see 5 butt exercises)
- 3 at-home exercises for vertical jump (4:05)
- step-ups (rocket jumps), depth broad jumps, 1-2 jumps
Line drills for quick feet has 4 options for line jumps. Line hops can also be done on one foot (see Stay Active with Jewell Loyd).
See Conditioning for links to vertical-jump YouTube playlists.
Complement vertical jump training with core strength (e.g. planks, crunches), push-ups and agility (e.g. ladder drills).
For core training with a basketball, see
For total-body workouts (including cardio), see
- Power 50 workout (2:48)
- Jerome Williams workout (14:05)
- jumping jacks, sumo squats, lunges, push-ups, sit-ups, lateral lunges, burpees
- see Jr. NBA - At Home (Workouts)
- At-home workout (8:37)
- dynamic warm-up, jump series, agility, acceleration, ballhandling, lower strength, upper strength, core work, injury prevention, nutrition
Also see Raptors ISO Challenge with Jonny Lee, a playlist of exercises by the Raptors strength and conditioning coach.