|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 (or Dribbling Series) 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
Indoors, lie-down shooting is the go-to at-home 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 the floor or on a chair. See
- Form shooting with Bob MacKinnon (1:16)
- one-hand shoot and catch, sitting on the floor, kneeling on one knee, and standing
- Do not do this at home (4:26)
- sitting on the floor with legs apart, shoot from the shot pocket, let the ball bounce
- Become a better shooter at home (4:59)
- sitting on a chair,
- shoot from the shot pocket,
- catch with the off hand
- catch with both hands, quick to the shot pocket
- 1-2 dribbles, pickup, shoot (change hands)
- dribble under or between the legs, pickup, shoot
- Dribble-pass-shoot at home (7:41)
- sit on a chair, shoot from the shot pocket, let it bounce, catch and repeat.
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, e.g. see
- Dribbling Series
- Hanlen stationary dribbling
- Inside-out cross between behind
- Tighter handles in 30 seconds (1:38)
- v-dribbles to double moves, one of my go-to drills, see
- Quick combo (2:17)
- 20 seconds each, in-and-out cross, inside-out between, inside-out behind
- Off-Season YouTube drills
- 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)
- pocket dribbles, good between-the-legs series
- Stationary ballhandling with DJ Sackmann (2:49)
- good shifty v-dribble series
- Cross-Between-Behind Progression (2:50)
- Killer 5-Minute Ballhandling Workout (2:24)
- reverse leg wraps, between-behind-under "tappers", scissors, retreat dribble
- Rhythm & speeds (4:06), Speed & height (4:31)
- advanced workouts, including inverted drags, drag pullbacks, lateral in-and-out wraps
- Steph Curry warm-up (3:55)
- challenging, two-ball dribbling then one ball passing off the dribble (see below).
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 Jr. NBA - Offence, 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, e.g. chest, bounce, push and shovel passes, add passing off the dribble. If air passes to a wall are hard to catch with one hand coming off the wall in the air, catch with both hands, or allow the ball to bounce coming off the wall, or bounce pass to the wall. See
- Bigelow wall, Rapid fire (basic)
- Ganon Baker - solo one-ball, solo two-ball (see Ganon Baker individual passing drills)
- Dribble-pass-shoot at home (7:41)
- with the right hand, pound, pound, push pass against a wall, let it bounce, receive with the right hand, continue
- repeat with the left hand
- cross-cross-cross (or other combo), push pass, receive with the same hand, continue
- Steph Curry warm-up (3:56)
- progressive crossovers - with a wall or partner, cross-between-behind, one-hand push pass (bounce off the wall), repeat on the other side, progressions - 2-3-4 of each move.
- Passing drills by yourself (2:32)
- air pass, alternating air pass
- pound - pass
- pound - cross pass, between pass, behind pass
- pound double move pass
- pound 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.