Free workout library

Workouts to keep getting better.

50 drills for shooting, dribbling, passing, and conditioning — filter by skill, level, gym vs. home, or what equipment you have on hand. Print ‘em, save ‘em, take ‘em to the driveway.

50 workouts

Shooting

13 drills
Novice
ShootingHome

Wall Form Shooting

Build a clean one-handed shooting motion against a wall — no hoop needed. Perfect first drill of the day.

basketballwall
How to do it
  1. Stand 3 feet from a wall, ball on your fingertips (not palm).
  2. Use only your shooting hand. Guide hand stays off the ball.
  3. Bend your knees, push the ball up to a high release, snap the wrist.
  4. Aim for a spot on the wall just above eye level. Make 25 in a row.
Beginner
ShootingGym

Mikan Drill

Classic finishing drill: alternate right and left hand layups under the rim without letting the ball touch the floor.

basketballhoop
How to do it
  1. Stand directly under the basket.
  2. Right-hand layup off your left foot, catch it, immediately step around.
  3. Left-hand layup off your right foot. Repeat.
  4. Make 20 in a row without missing.
Beginner
ShootingGym

Around the World

Move through 5 spots around the arc, making one shot at each before advancing. Loser starts over.

basketballhoop
How to do it
  1. Pick 5 spots: right baseline, right wing, top, left wing, left baseline.
  2. Make a shot from the first spot to move on.
  3. If you miss, you can either chicken out (stay) or risk it (back to start).
  4. First trip: from inside the arc. Then repeat from 3-point range.
Beginner
ShootingGym

Free Throw Routine

Build a repeatable free-throw routine so it feels the same in the gym and at the line in a game.

basketballhoop
How to do it
  1. Toe the line, feet shoulder-width, shooting foot slightly forward.
  2. Same number of dribbles every rep (3 is common).
  3. Deep breath, eyes on the back of the rim, smooth shot.
  4. Track makes out of 25. Try to beat your number tomorrow.
Intermediate
ShootingGym

Spot Shooting: 5 Spots

Make 10 shots from each of 5 spots around the floor. Track your makes to find your weak side.

basketballhoop
How to do it
  1. Spots: right corner, right wing, top of the key, left wing, left corner.
  2. Make 10 from each before moving to the next.
  3. Re-set your feet for every shot — square to the rim.
  4. Write down your makes per spot to track progress weekly.
Intermediate
ShootingGym

Catch-and-Shoot off the Cone

Sprint to a cone, plant, and shoot a catch-and-shoot off a pass. Builds game-speed footwork.

basketballhoopconespartner
How to do it
  1. Place a cone at the wing. Stand under the basket.
  2. Sprint to the cone, plant inside foot, turn and face the passer.
  3. Catch the pass on the hop, square to rim, shoot.
  4. 10 makes from each wing.
Advanced
ShootingGym

Curl Cuts off a Chair

Use a chair as a stand-in screen. Curl tight off the chair, catch, and shoot mid-range.

basketballhoopconeschairpartner
How to do it
  1. Set a chair at the elbow. Start in the corner.
  2. Sprint up and curl tight to the chair (shoulder almost touches it).
  3. Catch the pass coming off, one-dribble to mid-range.
  4. Pull-up jumper. 7 makes each side, both elbows.
Advanced
ShootingGym

Step-Back Threes

Create space off the dribble with a hard step-back, then rise into a 3-point shot.

basketballhoop
How to do it
  1. Start at the free-throw line with a live dribble.
  2. Hard 2 dribbles toward the rim, then plant outside foot.
  3. Push back behind the arc, rise straight up, shoot.
  4. 10 makes from each wing.
Novice
ShootingHome

One-Hand Form (Couch Drill)

Lie on your back and shoot the ball straight up with one hand. Trains release and follow-through.

basketball
How to do it
  1. Lie flat on your back, ball on the fingertips of your shooting hand.
  2. Shoot straight up so the ball comes right back to your hand.
  3. Hold your follow-through — fingers pointing at the ceiling.
  4. 50 reps. Both hands if you're feeling ambitious.
Intermediate
ShootingGym

10-in-a-Row Free Throws

Can't leave the gym until you make 10 free throws in a row. No skipping the count.

basketballhoop
How to do it
  1. Start your count. Any miss = back to zero.
  2. Use your full game routine on every attempt.
  3. Talk to yourself between shots like it's a tied game.
  4. Once you hit 10 straight, push for 15 next session.
Intermediate
ShootingGym

Off-the-Dribble Pull-Up

Attack a cone, plant, and rise into a pull-up jumper. The bread and butter of any guard.

basketballhoopcones
How to do it
  1. Place a cone at the top of the key.
  2. Start outside the arc, hard dribble at the cone.
  3. Plant inside foot, gather, pull up off two feet.
  4. 10 makes each side (right hand, left hand).
Advanced
ShootingGym

Floater Drill

High-arc shot to beat shot-blockers in the paint. Critical for smaller guards.

basketballhoop
How to do it
  1. Start at the free-throw line.
  2. Two dribbles into the paint, one-foot jump off the inside foot.
  3. Push the ball high off the fingertips — soft, high arc.
  4. 10 makes each side.
Advanced
ShootingGym

100 Makes Routine

Get up 100 made shots split across all 5 spots. The classic gym-rat session.

basketballhooppartner
How to do it
  1. 20 makes from each of 5 spots (corners, wings, top).
  2. Rebounder feeds you so your feet stay set.
  3. If you miss 3 in a row, reset your form before the next rep.
  4. Track your percentage — aim for 60% or better.

Dribbling

13 drills
Novice
DribblingHome

Stationary Pound Dribble

Pound the ball hard into the floor with each hand to build hand strength and ball control.

basketball
How to do it
  1. Athletic stance, knees bent. Ball just outside your foot.
  2. Pound the ball hard, head up, eyes forward.
  3. 30 seconds right, 30 seconds left. Repeat 4 times.
  4. The harder you pound, the better the workout.
Beginner
DribblingHome

Cross / Between / Behind

Three-move stationary combo: crossover, between-the-legs, behind-the-back. On repeat.

basketball
How to do it
  1. Crossover (R-to-L), between-the-legs (L-to-R), behind-the-back (R-to-L).
  2. Reset and go the other way.
  3. Go for 1 minute, rest 30 seconds, repeat 5 rounds.
  4. Stay low and keep your eyes up the whole time.
Intermediate
DribblingHome

Tennis Ball Toss Dribble

Dribble a basketball with one hand while tossing a tennis ball with the other. Builds focus.

basketballtennis ball
How to do it
  1. Dribble basketball low in your right hand.
  2. Toss the tennis ball up with your left, catch it, toss again.
  3. Switch hands every 30 seconds.
  4. Progression: bounce the tennis ball off the floor instead of tossing it.
Beginner
DribblingHome

Figure 8s

Weave the ball between your legs in a figure-8 pattern. Old-school, still works.

basketball
How to do it
  1. Wide stance, bent at the knees.
  2. Move the ball around your right leg, between, around your left, between.
  3. 30 seconds one direction, then reverse.
  4. Start slow, build up speed.
Intermediate
DribblingGym

Cone Weave

Snake through a line of cones with a different move at each cone. Game-speed control.

basketballcones
How to do it
  1. Set 6 cones in a straight line, 4 feet apart.
  2. Crossover at the first, between-the-legs at the second, behind-the-back at the third. Repeat.
  3. 5 trips down, jog back to start.
  4. Go for 6 sets, both directions.
Advanced
DribblingGym

Two-Ball Dribbling

Dribble two basketballs at once. Forces both hands to do the work.

basketballtwo basketballs
How to do it
  1. Same-time pound: both balls hit the floor together. 30 sec.
  2. Alternating pound: ball hands hit on offbeats. 30 sec.
  3. High/low: one ball high, one ball low, switch. 30 sec.
  4. Walk the floor while dribbling both — sideline to sideline.
Intermediate
DribblingGym

Sideline Speed Dribble

Sprint sideline-to-sideline pushing the ball out in front. Builds full-court speed handle.

basketball
How to do it
  1. Start on one sideline. Push dribble out in front of you (not at your hip).
  2. Sprint to the far sideline, plant, switch hands, sprint back.
  3. 10 trips. Rest 60 seconds. Repeat 3 sets.
  4. If the ball gets behind you, you're going too fast.
Advanced
DribblingGym

Crossover Combos

Chain a hesitation into a crossover into a between-the-legs. Live attack moves.

basketballcones
How to do it
  1. One cone at the top of the key.
  2. Attack the cone, hesitation step, hard crossover, between-the-legs counter, finish at the rim.
  3. 5 reps each side.
  4. Add a defender (or a chair) to force a real read.
Beginner
DribblingHome

Spider Dribble

Tap the ball between your legs front-back-front-back with alternating hands. Crazy hand quickness.

basketball
How to do it
  1. Squat low, ball between your legs.
  2. Right hand taps from the front, left hand taps from the front.
  3. Right hand taps from behind, left hand taps from behind. Repeat.
  4. 30 seconds on, 15 off. 5 rounds.
Advanced
DribblingGym

Hesitation Moves

Slow then GO. Selling the hesitation is what frees you from your defender.

basketballcones
How to do it
  1. Speed dribble at a cone (your defender).
  2. Slow up just before the cone — sell that you're stopping.
  3. Explode past the cone with the same hand.
  4. 10 reps each side. Add a pull-up jumper as a counter.
Intermediate
DribblingHome

Behind-the-Back Walks

Walk forward doing behind-the-back dribbles every step. Builds rhythm and feel.

basketball
How to do it
  1. Start with a regular dribble in your right hand.
  2. On every step, behind-the-back to the other hand.
  3. Walk the length of the driveway or a hallway.
  4. 5 trips, both directions.
Advanced
DribblingGym

Reaction Ball Dribble

Dribble a basketball while reacting to a bouncing reaction ball. Trains your eyes off the ball.

basketballreaction ball
How to do it
  1. Dribble in your right hand. Partner bounces a reaction ball at you.
  2. Catch the reaction ball with your left, immediately toss it back.
  3. 30 seconds, switch hands.
  4. 4 sets each side.
Advanced
DribblingGym

Dribble Tag

Tag, but everyone's dribbling. Loose ball = you're it. Sneakily one of the best workouts.

basketballpartner
How to do it
  1. Stay inside the half-court box. Everyone dribbles continuously.
  2. If you lose your dribble, you're it.
  3. If you're it, tag someone while keeping your dribble.
  4. Play to 10 tags or for 10 minutes.

Passing

12 drills
Novice
PassingHome

Wall Chest Pass

Crisp chest passes against a wall. No partner required, just a smooth wall and good form.

basketballwall
How to do it
  1. Stand 6 feet from a wall, ball at your chest.
  2. Step into the pass, fingers point at the wall on follow-through.
  3. Catch with two hands and immediately repeat.
  4. 50 passes, rest 30 sec, 3 sets.
Novice
PassingHome

Wall Bounce Pass

Bounce passes off the floor into the wall. Learn the right angle for the bounce.

basketballwall
How to do it
  1. Stand 8 feet from the wall.
  2. Aim the bounce 2/3 of the way to the wall.
  3. Pass should hit the wall around waist height (like a teammate's hands).
  4. 50 passes, 3 sets.
Beginner
PassingHomeGym

Partner Chest / Bounce

Two-person passing rhythm — alternate chest and bounce passes back and forth.

basketballpartner
How to do it
  1. Stand 12 feet apart.
  2. Partner A: chest pass. Partner B: bounce pass back.
  3. Switch after 50 reps.
  4. Step into every pass — feet, then ball.
Beginner
PassingGym

Overhead Outlet Pass

Two-handed overhead pass. The fastest way to start a fast break after a rebound.

basketballpartner
How to do it
  1. Rip the ball above your head with two hands.
  2. Step into the pass, snap your wrists on the release.
  3. Partner is 25 feet away, catches at chest height.
  4. 25 passes, switch roles.
Intermediate
PassingGym

Wrap-Around Pass

Pivot and wrap the ball around a defender. The pass that frees the back-door cutter.

basketballpartner
How to do it
  1. Partner stands as the defender between you and a third partner (or a cone target).
  2. Pivot to one side, wrap the ball around the defender's hip.
  3. Bounce pass to the target on the back side.
  4. 10 reps each side.
Intermediate
PassingGym

No-Look Pass

Look one way, pass the other. Sells the deception that opens up the open teammate.

basketballpartner
How to do it
  1. Eyes locked on partner A. Pass goes to partner B (off to the side).
  2. Start with a chest pass — no fancy stuff yet.
  3. Build to one-hand push pass after 10 successful reps.
  4. Only no-look when the deception actually creates an opening.
Beginner
PassingGym

Pivot and Pass

Catch, pivot, pass. The most-used skill in basketball that almost no one practices.

basketballpartner
How to do it
  1. Catch a pass from your partner in triple-threat stance.
  2. Front pivot to your right, then reverse pivot back.
  3. Pass it back, hands ready immediately.
  4. 20 reps each pivot foot.
Advanced
PassingGym

Triangle Touch Pass

Three players in a triangle, one ball, touch passes only. Trains hand-eye and quick release.

basketballpartner
How to do it
  1. Form a 10-foot triangle.
  2. Ball moves continuously — catch and release in one motion.
  3. Go clockwise for 30 seconds, then counter-clockwise.
  4. Goal: 60 touches a minute with zero drops.
Advanced
PassingGym

Behind-the-Back Pass

Behind-the-back pass: flashy, but useful for changing the pass angle on the move.

basketballpartner
How to do it
  1. Start with two-hand reps standing still.
  2. Move to one-hand reps with a step into the pass.
  3. Then add a dribble — dribble right, wrap behind to a partner on your left.
  4. 10 clean reps each side. Drops = restart.
Advanced
PassingGym

Full-Court Outlet

Long outlet pass off the rebound to start the break. Build a confident long-range delivery.

basketballpartner
How to do it
  1. Partner rebounds and rips the ball.
  2. You sprint up the sideline as the outlet target.
  3. Partner throws a one-handed baseball pass to you in stride.
  4. Lay it up at the far end. Switch roles. 10 reps each.
Intermediate
PassingGym

One-Hand Push Pass

Single-hand push pass for tight windows — the staple of pick-and-roll.

basketballpartner
How to do it
  1. Right hand on the side of the ball, left hand as a guide.
  2. Step toward partner, push pass with right hand only.
  3. Snap the wrist, fingers pointing at the target.
  4. 25 reps each hand.
Advanced
PassingGym

Pocket Pass off Action

Pick-and-roll pocket pass — deliver to the rolling big on the second dribble of the action.

basketballpartnerchair
How to do it
  1. Chair sets a 'screen' at the wing.
  2. Use the chair, take 2 dribbles toward the rim.
  3. On the second dribble, pocket bounce pass to the roller (partner).
  4. 10 reps each side.

Conditioning

12 drills
Novice
ConditioningHomeGym

Jump Rope Basics

Two-foot jump rope to warm up your legs and your wind. Five minutes done right is plenty.

jump rope
How to do it
  1. Two-foot bounce for 30 seconds, rest 15.
  2. Right foot only 30 sec, left foot only 30 sec.
  3. Alternating feet, 30 seconds.
  4. Repeat 4 rounds total.
Novice
ConditioningHomeGym

Lateral Slides

Defensive slides left and right. Burns the legs, builds your stance.

none
How to do it
  1. Get in a low defensive stance — chest up, butt down.
  2. Slide 4 steps right, 4 steps left. Feet never cross.
  3. Stay low the whole time — no popping up.
  4. 30 seconds on, 30 off. 5 rounds.
Beginner
ConditioningHome

Defensive Stance Holds

Static defensive stance hold to build leg endurance for late in the game.

none
How to do it
  1. Drop into defensive stance — back flat, butt below knees.
  2. Arms out wide and active.
  3. Hold 45 seconds, rest 15. Repeat 5 rounds.
  4. Bonus: shuffle slowly side-to-side while holding stance.
Intermediate
ConditioningGym

Suicide Sprints

The classic. Free-throw line, half-court, far free-throw, far baseline. Touch every line.

basketball court
How to do it
  1. Start on the baseline.
  2. Sprint to near free-throw line and back.
  3. Sprint to half-court and back.
  4. Sprint to far free-throw and back. Sprint to far baseline and back. = 1 set. Do 5.
Intermediate
ConditioningGym

17s (Sideline Sprints)

17 sideline-to-sideline sprints in 60 seconds. Top conditioning test for high school players.

basketball court
How to do it
  1. Start on one sideline, low and ready.
  2. Sprint to the other sideline, touch the line.
  3. Sprint back. That's 2.
  4. 17 total in 60 seconds or less. Rest 2 minutes, do it twice.
Intermediate
ConditioningHome

Tuck & Squat Jumps

Plyometric leg work. Build a real vertical jump and a stronger landing.

none
How to do it
  1. 10 squat jumps — full squat down, explode up.
  2. 10 tuck jumps — knees to chest at the top.
  3. Rest 60 seconds.
  4. Repeat 5 rounds.
Advanced
ConditioningHome

Burpee Ladder

1, 2, 3, ... 10 burpees and back down. The lungs will let you know.

none
How to do it
  1. Round 1: 1 burpee. Round 2: 2 burpees. Up to 10.
  2. Then back down: 9, 8, 7 ... 1.
  3. Rest as little as possible between rounds.
  4. Total: 100 burpees. Get after it.
Intermediate
ConditioningGym

Full-Court Layup Lines

Speed dribble the length of the floor, finish a layup, dribble back. 20 trips.

basketballhoop
How to do it
  1. Start at the baseline with the ball.
  2. Speed dribble to the far hoop, finish a layup.
  3. Get your own rebound, speed dribble back, layup at the home rim.
  4. 20 trips. Time yourself.
Intermediate
ConditioningGym

Wall Sits + Free Throws

Wall sit for 60 seconds, then immediately shoot 5 free throws under fatigue. Repeat.

basketballhoopwall
How to do it
  1. Wall sit, thighs parallel to the floor, 60 seconds.
  2. Stand up, walk to the line, shoot 5 free throws.
  3. Track your makes — they'll drop as you tire.
  4. 10 rounds. Beat your make count next week.
Advanced
ConditioningGym

Plyometric Box Jumps

Two-foot explosive jumps onto a box. Build serious vertical and landing strength.

plyo box
How to do it
  1. Stand 1 foot from a box (start with 18 inches).
  2. Quarter-squat, swing arms, two-foot jump up and onto the box.
  3. Stand tall on top. Step down — never jump down.
  4. 5 sets of 8 reps. Rest 60 sec between sets.
Advanced
ConditioningHome

Hill / Stair Sprints

Sprint up a hill or flight of stairs, walk down. Builds explosive power and a serious gas tank.

stairs
How to do it
  1. Find a hill or 20+ steps.
  2. Sprint to the top as fast as you can.
  3. Walk down to recover — every step.
  4. 10 sprints to start, work up to 20.
Advanced
ConditioningGym

Full Conditioning Circuit

A full hour of mixed conditioning. Strength, speed, and skill under fatigue.

basketballhoopjump rope
How to do it
  1. 10 min warm-up: jump rope + form shooting.
  2. 15 min: 5 rounds of [17s + 10 push-ups + 5 free throws].
  3. 15 min: 5 rounds of [suicides + 10 squat jumps + 10 layups].
  4. 20 min: half-court 1-on-1 to finish. Cooldown stretch.