Pro Training workout #8
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1) Ball-roll square-ups |
 | 2) Triple threat explode One set each. Start on the baseline, shot fake, explode out with one dribble, jump stop into triple threat, continue to halfcourt and back, progressions - jab step (jab and cross) - jab step shot fake - shot fake jab step (jab and cross). See Footwork - Ganon Baker jump stop series, Static pivoting and moves.  |
 | 3) Mikan drill 20 makes each, facing the basket, outside hand finish, - off one foot (inside foot) - power layup off two feet (an inside-outside 1-2 step, not a jump stop). See Post play - Mikans, Layups - Pro Training workout #9. |
 | 4) Layup footwork 5 makes each. From the right side, - take one step (left foot), explode for a layup - back up, take two steps (R-L), layup - back up, take three steps (L-R-L) with one right-hand dribble, layup - triple-threat layup from the right wing, Repeat on the left side for 40 total makes. See Layups - Form layups. |
 | 5) Jump stop layups Make 10 each. From the foul line, shot fake, go right for a jump-stop layup, make 10, progressions - shot fake, go left - jab step (left), go right - jab step (left), go left. |
 | 6) Triple threat finishes 5 makes each, 2 sets. From the right wing, shot fake, explode with the right hand for a right-hand layup, make 5. Progression - jab step (left), attack right (jab and cross). Repeat from the left wing for 20 total makes, then another set. |
 | 7) 5-spot layups 5 makes each hand, 2 sets. Start under the basket, dribble out to the right corner and back with the right hand, finish with a right-hand layup (the left hand never touches the ball), on a make move clockwise, do the same thing at the right wing, top, left wing, left corner. Repeat coming back counter-clockwise, dribbling and finishing with the left hand. Have more advanced players make 5 in a row, start over on a miss. See Layups - Pro Training workout #9, Shooting - 5-spot series, Triano 7-spot workout (Layups off the dribble), Dribbling - Pro Training workout #5 (3 forward, 1 back). End the workout with at least 20 made free throws. |
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