KEYS:

Emphasize feel, footwork, and rhythm on every drill to build a

foundation of fundamental skill for the rest of the program

OFF-SEASON
WORKOUT #1

Push every single drill to the max, with no rest between sets
of reps except for to shoot free throws

1. Warmup
5
1

4
6

10

11

12

13

14

15

2. Jump Rope Circuit

10

11

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3. Ball Taps x 5 trips

down and up
- Hold the ball high above your head, rapidly
tapping it between your hands, using only
your fingertips
- Continue tapping while moving the ball
downwards until your arms are straight down
in front of your body

* Gloves can be worn to make the drill more difficult

- Perform 5 trips all the way down and then all

the way back up above your head

4. Ball Squeezes x 30
(15 each hand)
- Hold the ball high above your head in one hand,
before squeezing it through your fingertips
into the other hand
- Rhythmically "squeeze" the ball out of your
fingertips back and forth as quickly as you can

* Gloves can be worn to make the drill more difficult

- Perform 15 squeezes per hand for a total of

30 repetitions

5. Ball Slaps x 30
(15 each hand)
- Hold the ball in one hand while slapping it as
hard as you can with the other hand.
Alternate between hands
- Slap the ball using your full hand: Your palms
and fingertips

* Gloves can be worn to make the drill more difficult

- Perform 15 slaps per hand for a total of

30 repetitions

Copyright Taylor Allan Training LTD. All Rights Reserved.

6. Full Body Ball Wraps

x 5 trips down and up
- Wrap the ball around your head, then your
waist, then your ankles, before moving back
up your body again
- Emphasize speed, going as fast as you possibly
can. TRY to make yourself lose the ball!

* Gloves can be worn to make the drill more difficult

- Perform 5 trips down and then back up your body

7. Figure 8 Ball Wraps

x 10 trips in each
direction
- In a spread-leg stance, wrap the ball around
one leg, then the other in a figure-8 formation
- Rhythmically move from side to side as quickly
as you can, trying to make yourself go so fast
that you lose the ball

* Gloves can be worn to make the drill more difficult

- Continue until you've made 10 figure-8s in each

direction, backwards and forwards

8. 2 Ball Hi-Low x 25
high dribbles
each hand
- In a low, athletic stance, pound dribble one
ball while tap-dribbling the other
- Emphasize ball speed and power on your
pound dribble, and tapping the ball low and
fast on the tap dribble

* Gloves can be worn to make the drill more difficult

- Continue for 25 high dribbles before switching

hands and performing 25 more

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9. 2 Ball Repeat
Crossovers x 30
- In a low, athletic stance, rhythmically cross
two basketballs back and forth between
your hands
- Emphasize ball speed and rhythm, keeping
both basketballs in perfect sync with each other

* Gloves can be worn to make the drill more difficult

- Continue for 30 crosses

10. 2 Ball Front-Crosses

x 30
- In a low, athletic stance, rhythmically cross
two basketballs back and forth in front of your
body, keeping each ball in the same hand the
entire time.
- Emphasize ball speed and rhythm, keeping
both basketballs in perfect sync with each other

* Gloves can be worn to make the drill more difficult

- Continue for 30 crosses

11. 2 Ball Side-Crosses

x 30
- In a low, athletic stance, rhythmically cross two
basketballs back and forth at the sides of your
body, keeping each ball in the same hand the
entire time.
- Emphasize ball speed and rhythm, keeping
both basketballs in perfect sync with each other

* Gloves can be worn to make the drill more difficult

- Continue for 30 crosses

Copyright Taylor Allan Training LTD. All Rights Reserved.

12. 2 Ball 1-Crosses x

25 crosses
- In a low, athletic stance, pound dribble two
balls before crossing them both over at the
same time
- Emphasize ball speed and power, and keeping
the two basketballs in perfect sync with
each other

* Gloves can be worn to make the drill more difficult

- Continue for 25 crosses

13. 2 Ball Between-TheLegs x 20 each hand

- In a staggered stance, pound dribble two
basketballs before crossing one of them
between your legs and the other one in front
of your body
- Rhythmically repeat the process of poundbetween/cross, emphasizing ball speed, power
and control

* Gloves can be worn to make the drill more difficult

- Continue for 20 between the legs crosses in each hand

14. Double Ankle Taps x 10

trips in each direction
- In a low, feet-together stance, tap dribble the
ball in circles around both ankles
- Push yourself to go as fast as possible around
both ankles, keeping your taps as low as
possible to the ground
- Continue until you've performed 10 trips around
both ankles in each direction

Copyright Taylor Allan Training LTD. All Rights Reserved.

15. Single Ankle Taps

x 10 trips in each
direction, each leg
- In a low, staggered stance, tap dribble the ball
in circles around one ankle
- Push yourself to go as fast as possible, keeping
your taps as low to the ground as possible
- Continue until you've performed 10 trips around each ankle in each direction

16. Figure 8's x 10 trips

in each direction
- In a low, spread-leg stance, tap-dribble the
ball around one leg then the other to form
a figure-8 motion
- Push yourself to tap the ball as low to the
ground as possible while making each figure-8
as quick as possible

* Gloves can be worn to make the drill more difficult

- Continue until you've performed 10 figure-8 trips in each

direction, forwards and backwards

17. Lateral Hot Potato x

30 total hand-contacts
- In a low, spread-leg stance, quickly tap the
ball with both hands, before laterally switching
your hands from front to back before the ball
can touch the ground
- Emphasize hand speed while rhythmically
repeating the sequence as fast as possible,
without ever letting the ball touch the ground

* Gloves can be worn to make the drill more difficult

- Continue as fast as you can for 30 total hand-contacts

Copyright Taylor Allan Training LTD. All Rights Reserved.

18. Vertical Hot Potato x

30 total hand-contacts
- In a low, spread-leg stance, quickly tap the ball
with both hands, before vertically switching your
hands from front to back before the ball can
touch the ground
- Emphasize hand speed while rhythmically
repeating the sequence as fast as possible,
without ever letting the ball touch the ground

* Gloves can be worn to make the drill more difficult

- Continue as fast as you can for 30 total

hand-contacts

19. Back Tosses x 15

total tosses
- Toss the ball above your head with both hands,
before catching it behind your back with
both hands
- Emphasize building a "connection" between
your hands and the ball without looking at it.
Progressively toss the ball higher and higher
above your head

* Gloves can be worn to make the drill more difficult

- Continue until you've performed 15 total back tosses. Count attempts, not catches

20. Pistol Whips x

15 total repetitions
- In a spread-leg stance, holding the ball in both
hands, slam the ball between your legs at an
angle so that it moves behind your body before
catching it with both hands
- Emphasize hand speed and dribbling power,
but be careful that you can still catch the ball

* Gloves can be worn to make the drill more difficult

- Perform 15 total repetitions

Copyright Taylor Allan Training LTD. All Rights Reserved.

21. Full Court Repeat

Crosses x 1 court-length
trip down and back
- On the move, rhythmically crossing the ball
back and forth between hands while staying
low and athletic
- Emphasize being light on your feet, athletic,
and keeping the ball rhythm consistent

* Gloves can be worn to make the drill more difficult

- Perform one court length-and-back

22. Full Court FrontCrosses x 1 court-length

trip down and back
- On the move, cross one ball back and forth
in front of your body in one hand
- Emphasize being light on your feet, athletic,
and keeping the off-hand protecting the ball

* Gloves can be worn to make the drill more difficult

- Perform one court length-and-back. Use your

right hand on the way down, and your left
hand on the way back

23. Full Court CrossBetweens x 1 courtlength trip down

and back
- Rhythmically cross the ball in front, then
between your legs, then repeat
- Emphasize being light on your feet, athletic,
and maintaining the cross-between-crossbetween rhythm

* Gloves can be worn to make the drill more difficult

- Perform one court length-and-back. Cross to the right on the way down, and to the left on the way back

Copyright Taylor Allan Training LTD. All Rights Reserved.

24. Full Court Between

The Legs x 1 courtlength trip down
and back
- On the move, perform one pound dribble
before rhythmically crossing the ball between
your legs to your other hand

* Gloves can be worn to make the drill more difficult

- Emphasize being light on your feet, athletic, and exploding hard out of each between the legs dribble
- Perform one court length-and-back

25. Full Court Behind

The Back x 1 courtlength trip down
and back
- On the move, perform one pound dribble
before rhythmically crossing the ball behind
your back to your other hand

* Gloves can be worn to make the drill more difficult

- Emphasize being light on your feet, athletic, and

exploding hard out of each behind the back dribble
- Perform one court length-and-back

26. 1 Hand Form Shooting

x 5 makes at each spot
(right baseline, front, left baseline)

- Stand in place 5 feet from the hoop, holding

the ball in front of you in one hand. Drop the ball
in front of you, before squatting down to catch it
and moving smoothly into a one-handed set shot

* Count makes, not takes

- Keep the balls of your feet on the ground for the entire shot, and emphasize keeping your shot
"smooth" with no hitch at the top
- Continue until you have made 5 one-handed form shots on the right baseline, in front of the rim, and on the
left baseline

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10

27. 1 Hand Backboard

Bounce Shots x 20
- Stand in place on the baseline in front of the
side of the backboard, and shoot the ball with
one hand so that it hits the flat side of the
backboard
- Emphasize shooting the ball so that it hits flat
* Count takes, not perfect shots
against the side, and rebounds right back to you.
If you shoot it too far to the left or right, it will hit the edge of the backboard and bounce back to you on an angle
- Continue until you've performed 20 backboard bounce shots with your strong hand.
Do not shoot these with your weak hand.

28. Nash Shooting x

20 total makes
- Stand on one block before quickly dropping
down low, touching the ball to the ground.
Elevate into the air, and shoot a bank shot
before rebounding the ball and rhythmically
moving to the other block to repeat the process

* Count makes, not takes

- Emphasize your rhythm moving back and forth

from block to block, and shooting only bank shots
- Continue until you have made 20 total bank shots (no matter which side they are made on)

29. Progressive Range

Shooting x as far
back as you can go!
- Stand 5 feet from the hoop, and make 3 shots
before taking one step back and repeating the
process again from a slightly further distance
- Emphasize shooting smoothly with perfect
form, and not forcing your range

* Count takes, not makes

- Continue until you miss two shots in a row at one spot. Try to break this distance record each workout

Copyright Taylor Allan Training LTD. All Rights Reserved.

11

- 10 Free Throws 30. The Finishing Complex

- Make two forward Mikan layups with each
hand, then two reverse Mikan layups in each
and, then two one-dribble cross-layups each
hand, then two inside-hand layups each hand,
then two baby hooks each hand, then two baby
banks each hand, then two floaters each side of
the key with your strong hand only

* Count makes, not takes. Gloves can be worn to make the drill more difficult

- Rhythmically move through the full process, with no rest between shots

- 10 Free Throws 31. Single Combo

Basketball Sprints x
5 finishes with each
hand (10 total finishes)
- Start at half-court, with a chair at the three point
line. Attack straight at the chair, before changing
pace and performing a single move of your own
* Gloves can be worn to make the drill more difficult
choice (be creative), then exploding out of the move
and finishing at the rim
- Finish 5 times with each hand, creatively mixing up your moves and finishes each repetition

- 10 Free Throws -

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12

32. Floor Touch Drives

x 5 finishes on
each wing
- Start in a lunge position on the wing, with the
ball in your outside hand. Pound dribble the
ball 5 times, then cross it low between your
legs while swiping the ground with your
outside hand as you cross. Attack the basket
hard and finish on the other side of the rim

* Gloves can be worn to make the drill more difficult

- Emphasize exploding on your first step while staying as low as possible to the ground
- Perform 5 finishes on each wing, with no rest between repetitions

- 10 Free Throws -

33. The Euro Drill x

3 total trips
(60 total jumpers)

- Begin under the hoop, before spin-passing the

ball to yourself. Move into the spin-pass and
shoot a 15 foot jump shot. Rebound the ball
and repeat this sequence at all 5 spots
(right baseline, right wing, top of the key, left
wing, left baseline)
- Once you've made the full circle, circle back and repeat all 5 spots going the opposite direction.
Then, perform the full sequence again behind the three point line
- Without any rest, complete this sequence (around and back at 15 feet, then around and back behind the
3 point line) three times in a row for 60 total jump shots.

- 10 Free Throws -

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13

34. 5 x 14 Shooting
- Shoot two 15 foot spot up jumpers, then two
spot up 3's, then two 15 foot one-dribble pull
up jumpers, then two one-dribble pull up 3's,
then two one-step 15 foot jumpers, then two
one-step 3's, then two spot up 3's
- Perform this 14-shot sequence on the right
* Count takes, not makes
baseline, the right wing, the top of the key,
the left wing, and the left baseline, with no rest in between shots or spots

- 10 Free Throws -

35. The Box Drill x 1 each

direction for 3 sets.
Shoot 10 free throws for
rest between sets

- Begin under the hoop. Perform ten quick 1-2

steps on the baseline, then shuffle laterally
until you reach the side of the lane.
Switch directions and shuffle hard to the
opposite side. Close out hard with your hand up until you reach the free throw line. Then, shuffle laterally to the
other side of the lane, open-pivot and slide diagonally to the opposite block before performing another open-pivot
and sliding again to the opposite lane, then closing out again to the free throw line. Slide laterally to the opposite
side, open pivot again, and shuffle laterally along the lane all the way to the baseline.
- Perform one full round in each direction, then shoot 10 free throws for rest. Repeat for 3 sets.

- 10 Free Throws -

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14

- 10 Free Throws 36. 60 Second Shooting

- Make as many 3's as you can within 60 seconds
- Emphasize shooting perfect jumpers under
pressure. Shoot fast without rushing your
form and mechanics
- Remember your records each day and try to
beat them every workout

- 50 Free Throws -

37. Scrimmage x
30 minutes
- Play either one on one, two on two, three
on three. or four on four
- Always try to play half court if possible, to
avoid overtraining
- If you don't have partners, play "shadow ball"
where you visualize a defender guarding you

* Count takes, not makes

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15

38. Jump Rope Circuit

10

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39. Cooldown

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