PLAYER WORKOUTS - Updated May 27, 2022


Below are a variety of off-season workout programs for players to engage in. If you want to be a better basketball player, develop skill, and build confidence, then you need to put relentless time and energy into your game and development. Directly below is a dribbling workout from Better Basketball that we do in the mornings and some of our Training Sessions during the evening workouts. Create a schedule, set goals, follow a plan, ... "Step-up to the plate and swing hard." Don't be afraid to strikeout, fail, struggle... they are all part of the Process and the Journey to becoming better. Sticktoitiveness builds character and can produce results. Enjoy, have fun, and when you train and get better with your teammates/others, you develop a common sacrifice that builds a Culture that can lead to great results... E + R = O ... Event + Response = Outcome... It's so simple that very few do. Have fun!




Shooting Workout - High Post Attack Footwork /
 Perimeter Circle Attack - 2 Count Jumpers


Off-Season Dribbling Workout #2


At Home Full Body Workout


Synergy Ball Handling Off-Season Workout #1


In the Paint & at the Rim Shooting Workout: Fundamentals - Footwork - Finishing

Better Basketball Shooting Workout
Please contact me if you want to do the shooting program and I will send you an Excel Spreed Sheet that you can use to follow the drills and track your progress (synergybasketball2014@gmail.com). In order to get the most out of the program a player needs to focus on the details, follow the program step-by-step, and track your shots (10 shots for each focus/drill and record your makes and misses).
Follow the video below to see how each drill/component in the Shooting Program is performed (we will redo the video next week).
The first video is a warm-up/pre-shooting workout (100 shots) before you do the Better Basketball Shooting Program (200 shots).

***The workout below is a Pre-Practice workout that our Sr. Golds/U17 Synergy Teams had to do before our complete before our practices began... Excellent workout for lots of shots, fitness, and footwork.

PRE-PRACTICE WORKOUTS FOR U17 TEAM
BEGIN AS SOON AS YOU GET IN THE GYM AND ARE READY TO GO... JUNE PRACTICES BEGIN AT 4:10 ... YOU HAVE FROM AFTER SCHOOL UNTIL 4:10 TO GET THIS PRE-PRACTICE WORKOUT IN...


Pre-Practice:
1. Mikan... 20 facing out + 20 facing in
2. Elbow Lay-ups... score 10 regular... 10 reverse... 10 spin... 10 floaters starting from 3 pt line FT line extended  .... one bounce and 3 steps (middle of key shot)
3. Steve Nash Workout
score 3 from both sides ... a. short corner jumper  b. 15 ft. jumpers (baseline)  c. wing 15 ft. jumper  d. elbow jumpers
REPEAT ... same spots... Circle Attack... Shoot off one bounce... one dribble three steps - open step attack... + one bounce two steps - cross step attack... from all spots...
4. Rebound ... 3 points of contact... look up court ... then attack X 5 full court lay-ups (could go cross court if crowed)... Must finish game speed at cylinder.
5. Rebound ... 10 bunnies from both sides = 20 makes...
6. Post moves... both sides make 3 shots each side
a. drop step (baseline)
b. drop step power dribble (baseline)
c. drop step power dribble shot fake (baseline)
 d. drop step middle ... hook
e. drop step middle ... fake hook counter step
f & g. 1/4 pivot middle ...fake... up and under ... no dribble + dribble
h. 1/4 pivot baseline ...fake... up and under ... step through hook
i. 1/4 pivot baseline ... fake... up and under ... Kevin McKale power hook
j & k. Search middle and baseline hooks
l & m. Search middle and baseline ... counters...

Team Practice will begin at 5:15...
See you this week... Cheers

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