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  • 100 Off-Season Tasks for Basketball Players

    100 Off-Season Tasks for Basketball Players

    An Off-Season Basketball Development Program

    The off-season provides an opportunity to improve skills, physical preparation, basketball habits and confidence.

    The following list comes from an earlier Basket Clinic training program and presents 100 ideas for individual off-season development.

    Important: This is an archival training resource. Some of the original training volumes and methods reflect an earlier approach to athletic preparation and should not automatically be treated as modern prescriptions. Training load should always be adjusted to the player’s age, development, health, experience and individual needs.

    At Home

    1. Perform 25 fingertip push-ups.
    2. Perform 500 calf raises.
    3. Take 100 simulated shots while lying on your back, concentrating on the shooting motion.
    4. Perform isometric exercises using a doorframe, with an emphasis on leg work.
    5. Read basketball and motivational books and develop a positive mental attitude.
    6. Squeeze two tennis balls to work on hand strength.
    7. Hold and handle a basketball while watching television.
    8. Sleep with your basketball.

    Outdoor Tasks

    1. Jog 3–7 kilometers daily.
    2. Practice dribbling a golf ball or tennis ball.
    3. Jump rope for 10 minutes every day.
    4. Practice spinning the basketball on your fingers.
    5. Work on gripping and controlling the basketball in your hands.
    6. Practice juggling three balls.
    7. Run 10 × 30-meter sprints.
    8. Play in adidas Streetball events.

    In the Gym

    1. Warm up properly and perform mobility and stretching exercises.
    2. Play plenty of 1-on-1.
    3. Play plenty of 2-on-2.
    4. Play plenty of 3-on-3.
    5. Play plenty of 4-on-4.
    6. Play plenty of 5-on-5.
    7. Handle the ball between and around your legs without looking down.
    8. Dribble two basketballs simultaneously.
    9. Slalom-dribble between chairs.
    10. Practice dribbling while sitting on a chair.
    11. Practice the behind-the-back dribble.
    12. Sprint-dribble the full length of the court.
    13. Practice changing speed while dribbling with both hands.
    14. Perform a spin move at each court line.
    15. Practice between-the-legs changes of hand.
    16. Touch the net, backboard or rim continuously 25 times, depending on your jumping ability.
    17. Perform 25 jumps over a bench or similar obstacle.
    18. Practice dribbling with your eyes closed.
    19. Dribble while moving in a circle with the opposite hand touching the floor.
    20. Dribble around the three circles of the basketball court.

    Shooting and Finishing

    1. Shoot from approximately 30 centimeters from the basket and carefully check your technique — elbow position, wrist action and follow-through.
    2. Make 10 layups from each side.
    3. Practice 10 post moves from each side.
    4. Practice stationary hook shots for 5 minutes.
    5. Practice hook shots with both hands for 10 minutes.
    6. Take 50 mid-range shots from inside.
    7. Shoot 100 free throws.
    8. Take 20 bank shots from each side.
    9. Take 100 set or rhythm shots from approximately five meters without using a dribble.
    10. Take 100 jump shots from approximately five meters.
    11. Practice attacking and penetration moves 100 times.
    12. Take 100 jump shots from approximately 7.5 meters.
    13. If you are physically capable, practice 10 dunks with each hand.

    Ball Control

    1. Move the basketball around each leg.
    2. Move the basketball around both legs together.
    3. Move the basketball around your head.
    4. Move the basketball around your waist.

    Strength Development

    1. Perform leg presses for 10 repetitions, three times per week.
    2. Perform leg extensions for 10 repetitions, three times per week.
    3. Perform leg curls for 10 repetitions, three times per week.
    4. Perform bench presses for 10 repetitions, three times per week.

    Defensive Footwork and Movement

    1. Practice defensive slides to the right and left.
    2. Practice defensive movement forward.
    3. Practice defensive movement backward.
    4. Practice defensive footwork with changes of stance.
    5. Practice the jump stop out of the dribble.
    6. Practice pivoting on both feet.
    7. Run backward.
    8. Perform backward hops.
    9. Hop the full length of the court.
    10. Practice hopping with crossing footwork.
    11. Perform sprint drills with line touches.

    Tip-In and Finishing Work

    1. Perform 10 right-handed tip-ins.
    2. Perform 10 left-handed tip-ins.
    3. Perform 10 alternating-hand tip-ins.
    4. Perform 10 two-handed tip-ins.
    5. Perform 10 running tip-ins above the rim, jumping toward the basket — a “Superman” style drill.

    Passing

    1. Practice passing with a medicine ball.
    2. Perform 25 two-handed chest passes.
    3. Perform 25 bounce passes.
    4. Perform 25 hook passes.
    5. Perform 25 overhead passes.
    6. Perform 25 baseball passes.
    7. Perform 25 behind-the-back passes.
    8. Practice any other passing techniques you already know.

    Advanced Footwork and Ball Handling

    1. Practice dribbling with changes of rhythm and hesitation steps.
    2. Practice dribbling while using forward and backward pivots.
    3. Practice dribbling with crossover footwork.
    4. Perform 25 jumps while raising a medicine ball overhead.

    Play the Game

    1. Take part in summer competitions.
    2. Play plenty of games during the summer.
    3. Play against older and more experienced players.

    Take Care of Yourself

    1. Pay attention to good eating, recovery and sleeping habits.
    2. Adjust nutrition and body composition only according to your actual physical needs and appropriate professional guidance.
    3. Avoid alcohol, recreational drugs and smoking.
    4. If appropriate and safe, include selected running or movement activities on grass or sand.
    5. Use the jump rope regularly.
    6. The original program recommends training with ankle weights; this should be regarded as a historical recommendation rather than a universal modern training method.
    7. Play basketball in appropriate basketball shoes.
    8. The original program also recommends weighted-vest training. External loading should only be used when appropriate for the athlete and the exercise.

    Live Basketball During the Summer

    1. Spend as much productive time in the gym as possible during the summer.

    The original program described this as:

    “Live in the gym.”

    The message is commitment — not simply being physically present, but using the off-season deliberately.

    1. Play tennis to challenge hand-eye coordination and movement skills.
    2. Have shooting competitions with your parents, family members or friends.

    Play games such as 33 or other competitive shooting games.

    Give them a head start if necessary.

    1. Accumulate substantial quality basketball practice during the summer.

    The original program set an ambitious target of:

    250 hours of basketball during the off-season.

    The Bigger Idea

    The most valuable lesson in this list is not that every player should complete every task exactly as written.

    The message is that the off-season should be used intentionally.

    Develop:

    • your ball handling,
    • shooting,
    • finishing,
    • passing,
    • footwork,
    • physical preparation,
    • basketball understanding,
    • competitive experience,
    • recovery habits,
    • and confidence.

    Some days may focus on skill.

    Other days may focus on strength, movement or competition.

    The specific program should change according to the player.

    The commitment to improvement should remain.

    The season shows what kind of player you are.

    The off-season gives you the opportunity to change what kind of player you will become.

  • How to Use Screens More Effectively

    How to Use Screens More Effectively

    How to Use Screens More Effectively

    A few ideas on how to use screens more effectively to create better perimeter shooting opportunities

    Before using a screen, always move your defender one or two steps in the opposite direction from where you want to receive the screen.

    This helps create separation and gives you a better chance of coming off the screen into a shooting position.

    Run shoulder-to-shoulder with the screener.

    Even the smallest gap between you and the screener gives the defender enough space to recover and reduces the effectiveness of the cut.

    Show your hands and call for the ball as soon as you are ready to receive the pass.

    Unfortunately, many players come off screens with their hands down.

    If you are already prepared to receive the ball, you reduce the time and distance needed to bring the ball into your shooting pocket.

    Showing your hands also gives the passer a clear target.

    One of the most important conditions for a high shooting percentage is receiving the ball with proper timing.

    Continue to improve your offensive footwork before the shot.

    Younger players often use a pivot to establish balance.

    As they become stronger and more coordinated, they can learn to use a jump stop and turn their feet toward the basket while receiving the ball in the air.

    Coming off a screen, establishing a low and balanced position, maintaining control of the center of gravity and preserving enough energy for the shot all require a great deal of practice.

    Keep your eyes focused on the basket while using your peripheral vision to locate both the defender and the ball.

    The goal is to be ready to shoot immediately when you receive the pass.

    If the screen does not create a good enough shooting opportunity, continue moving and use the screen again.

    Your movement should force the defender to respect the possibility of a back cut.

    Once the defender becomes concerned about being beaten behind, it becomes easier for you to come toward the ball and create separation.

    Playing Without the Ball: Screens and Cuts

    The effectiveness of an off-ball screen depends largely on how well the offensive player uses it.

    The cutter has the best chance of creating an advantage when he waits for the screen to be properly established before moving toward the ball.

    The cut should be made as close to the screener as possible.

    There are several ways to take advantage of how the defender chooses to defend the screen.

    1. Curl toward the screen if the defender trails

    If the defender follows around the screen, move tightly toward the screener and curl into the open space.

    2. Flare or step back if the defender tries to go underneath

    If the defender attempts to slide under the screen, move away from the basket-side pressure and create space for an outside shot.

    3. Back cut if the defender jumps high over the screen

    If the defender aggressively jumps above the screen before it is fully established, immediately move in the opposite direction.

    A back cut can also become available if the defender overplays the passing lane.

    The key is not simply to use the screen, but to read how the defense reacts to it.

    Good off-ball offense requires timing, footwork, spacing and the ability to recognize the defender’s decision in real time.

  • Ray Allen’s Pre-Game Shooting Workout

    Ray Allen’s Pre-Game Shooting Workout

    Ray Allen arrives at the arena three and a half hours before the game.

    You could say he is almost always the first player in the gym.

    After fifteen seasons, he still follows the same routine every time to prepare himself for the game.

    He shoots from five different spots on the floor and has to make five shots from each one:

    the two corners, the two wings and the top of the key.

    He starts close to the basket, then moves two steps farther out, continues from mid-range, shoots from the old three-point line and finally from behind the three-point line.

    Between each shooting series, he also makes five free throws.

    Altogether, the routine adds up to approximately 150 made shots, completed in around 20–30 minutes.

    Most of the shots are taken from a stationary position.

    Allen always begins in a low, balanced shooting stance. He calls for the ball and is fully prepared to shoot before receiving it.

    Every shot is taken at game speed and with complete concentration.

    There are no tricks and no sensational methods.

    Just accuracy, timing and sound fundamentals.

    That is how Ray Allen became one of the best shooters in the game.

    His excellence was no accident.