1v0 shooting workout -
4 quarters

A shooting workout that should be used when you are shooting on your own, with no partner.

Warm-up:

1. Shoot 10 FTs: If you make 7+ then you are an “Intermediate FT shooter” and during the break you'll shoot FTs until you miss one (max of 10 FTs). If you make 6 or less, then you are a “Beginner FT Shooter” and have to shoot 10 FTs during each break.

2. Ladder Shooting for 2 minutes: Shoot jump shots from FT line. If you make 2 in a row, take one step backwards, if you miss 2 in a row take one step forward. Where you end up at the end of the time limit is roughly your shooting range for the workout.

3. Beat the Pro: Each quarter you'll shoot for 2-10 minutes against the Pro and if you make a shot then you get +1, if you miss a shot then you get -1.  You win when you have more than 0 points at the end of the quarter.  Keep track of how many quarters you win. 

4. Long Rebounds: Anytime there is a long-rebound during quarters or break, you have to run after the ball pretending that it's a pass and go straight into a shot.

1st Quarter, Shooting off the Catch:

• You will be mimicking shots off the catch. Since you don’t have a partner you will perform: spin-outs with no bounce, spin-outs with one bounce, around-body-wraps, put ball on chair, or any other fancy way to mimic a pass. You will work on the following shots:

  • right-left footwork into shot

  • left-right footwork into shot

  • two-foot jump stop into shot

  • various types of cuts into your shot (V-Cut, L-Cut, Blast Cut, Flare, etc.)

1st Break: Beginner: Shoot 10 FTs. Intermediate: Shoot FTs until you miss one (10 max).

2nd Quarter, Shooting Off the dribble:

• Make a dribble move approaching the 3-pt line (ie. hesitation, in & out, crossover, wrap, etc.) and then randomly perform one of the following shots:

  • 1 foot runner

  • 2 foot floater

  • 1 dribble pull-up

  • 2 dribble pull-up (if you start past 3-pt line)

  • shoot right after the dribble move

2nd Break: Beginner: Shoot 10 FTs. Intermediate: Shoot FTs until you miss one (10 max).

3rd Quarter, Shooting Off triple-threat facing the basket:

• Start in a triple threat facing the basket, then perform a triple threat move (ie. jab step, knee-to-knee, high rip, etc) and perform one of the following shots:

  • reverse layup

  • rondo layup

  • 1 dribble pull-up

  • 2 dribble pull-up (if you start past 3-pt line)

  • shot

3rd Break: Beginner: Shoot 10 FTs. Intermediate: Shoot FTs until you miss one (10 max).

4th Quarter, Shooting from the mid-post facing away from basket (or the block for Bigs):

• Guards: Toss ball from the lane towards mid-post and square-up and make a move, then randomly shoot one of the following shots:

  • Spin Move to lay-up

  • A lay-up with a 2 foot jump stop & shot-fake

  • 1 dribble step-back

  • 2 dribble step-back

  • shot

• Forwards/Centers: perform your moves from the block using these footworks randomly:

  • Right/Left Foot Front Pivot,

  • Right/Left Foot Back Pivot

  • Drop-Step w/ pound dribble

--- Additional Options for Different Quarters ---

5) East & West Dribbling Pickup into a Shot/Attack (https://youtu.be/MD6q7QUDVuM) 

6) Backwards Float Dribbling into a Move

• Between the Legs Ball Pick-Up Shot (Three Dribbles)

• Between the Legs Ball Pick-Up Shot (One Dribble)

• Behind your Back Ball Pick-Up (Three Dribbles)

• Behind your Back Ball Pick-Up (One Dribble)

• In and Out Cross-Cross Ball Pick-Up Shot

• In and Out Cross-Cross Between-Between Ball Pick-Up Shot

• In and Out Cross-Cross Between-Between Behind-Behind Ball Pick-Up Shot

7) Rip Series

Important Notes about Workout:

• 80% of shots in the game are off the catch, so make sure to shoot off-the-catch whenever there is a long rebound during the workout (including FTs).

• If you are performing any error corrections in your shot (ie. guide-hand) then you should do this before starting this shooting workout, and also during the breaks, instead of FT shooting.

• If you win 3 or more quarters today, then you need to add more difficulty on the next day: +1/-2 scoring, Swishes Only, Shoot from further back, or add other difficulty.

• Increase the quarter lengths as you get into better shape.

• Report back once you've performed 14 workouts & you'll be given a new shooting workout.