the mentally tough shooting workout

By Tony Alfonso

HoopsU.com

The Mentally Tough Shooting Workout

Become a Dominant Scorer

The Mentally Tough Shooting Workout Become a Dominant Scorer

By Tony Alfonso

HoopsU.com

For questions, comments, and more great basketball coaching and

training information visit:

HoopsU.com

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HoopsUInsider.com

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The Mentally Tough Shooting Workout Become a More Dominant Scorer

Alfonso, Anthony J.

The mentally tough shooting workout: become a dominant scorer

Copyright 2010 by Anthony J. Alfonso & HoopsU.com. All rights reserved.

No part of this book may be used or reproduced in any manner whatsoever without written

permission, except in the case of brief quotations embodied in articles and reviews. The log

sheets may be printed for personal / team use to track the shooting workouts, but they may not be

distributed or shared without consent.

Printed in the United States of America. 1st Edition.

For more, go to www.hoopsu.com and www.hoopsuinsider.com.



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Congratulations…

You are about to embark on a journey that will inevitably make you a better basketball player.

Through your own motivation, hard work, enthusiasm, and dedication, you will develop the skills

to not only become a better shooter and better scorer, but a player with great mental toughness.

It is also my hope that by testing and challenging your focus, attitude, toughness, and overall

personal limits, you will also become a better person. Developing your mental toughness on the

court can definitely go with you off the court as well.

Ultimately, it is my hope that as you improve and become more dominant, your coach,

teammates, opponents and fans will look at you and simply say, “He can play.” There is no

higher honor in basketball than to be known as a player.

Play on, player.

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Contents

DEDICATIONS 7 INTRODUCTION 9

PART I: THE PRINCIPLES 11 1: What Is Mental Toughness 13 2: Purpose Principle 17 3: Consequence Principle 19 4: Confidence Principle 21

PART II: IMPROVE SHOOTING PERCENTAGE 23

5: Practice 25 6: If You’re Open, Shoot 27 7: Warm Up 29

PART III: FREE THROW SHOOTING 31

8: Free Throw fundaMENTAL 33 9: Free Throw Shooting Tips 35 10: Common Free Throw Mistakes 37

PART IV: DEVELOP A SCORER’S MENTALITY 39

11: Scoring fundaMENTAL 41 12: Scoring Tips & Techniques 43

PART V: THE DRILLS DEFINED 47

13: Warm-Up Sequence 49 14: Individual Perimeter Shooting Workout Drills 51 15: Partner Perimeter Shooting Workout Drills 57 16: Post Shooting Workout Drills 63 17: The Workout Free Throws 69

PART VI: THE SHOOTING WORKOUTS 73

18: Charting Your Progress 75 19: Mentally Tough Workout Tips & Techniques 77 20: Shooting Workout Log Sheets 79

ABOUT THE AUTHOR 85

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DEDICATIONS

To my Lord & Savior, Jesus Christ. I am often without words. Thank you.

To my Mom, Beverly:

Thank you for your love and support. Thank you for always being so encouraging and for

listening when I ramble (though I do get that from you!). I would also be remiss if I didn‟t thank

you for passing down the desire and ability to write.

To my Dad, Jim:

Thank you for your love and support. Thank you for sharing your love of basketball with me

from a young age. And thank you for not only being a great father, but a great coach. Your

positive example led me into coaching in the first place (wait a minute, am I thanking you or

blaming you?)

To my Sister, Amy:

Thank you for being a great sister. I still carry the scars with me reminding me just how great

you are! Thank you for always having a listening ear and wisdom to share.

Keep rockin‟!

To Christine:

Your words of encouragement, thoughtful prayers, big smiles, and positive cheers motivated and

inspired me throughout this writing process. To know you is truly a blessing.

You are amaze me!

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INTRODUCTION

“There are really only two plays: „Romeo and Juliet‟ and put the darn ball in the basket.”

-Abe Lemons

Put the darn ball in the basket. There it is. No excuses. No whining. No blame-shifting. Just put

the darn ball in the basket.

The Mentally Tough Shooting Workout will help you do just that.

The purpose of this book goes beyond being a simple shooting workout. The Mentally Tough

Shooting Workout is designed not only as a comprehensive shooting workout to help players

become better shooters and more dominant offensive players, but as an intense workout that will

also improve mental toughness.

The Mentally Tough Shooting Workout is a great shooting workout that will challenge even the

best of shooters. It is not designed as a „how-to‟ for shooting mechanics and shooting form. I will

make mention of technical concepts as needed, but the purpose here is to challenge and improve

your shooting percentage, scoring ability, and overall mental toughness. You will also find many

tips, ideas and techniques to not only help you become a better shooter but a better scorer.

Quite simply, The Mentally Tough Shooting Workout will challenge you to excel – regardless of

your skill level. If you take that challenge and work hard, your ability to score will greatly

improve. Your toughness under fire and when the pressure rises will also be greatly increased.

You will become a more dominant scorer!

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Part I

The Principles

A winner is someone who recognizes his God-given talents, works his tail off to develop them into skills and uses these skills to accomplish his goals.

LARRY BIRD

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Chapter 1

What Is Mental Toughness &

Where Do I Get Me Some of That?

“Mental toughness is many things and rather difficult to explain. Its qualities are sacrifice and

self-denial. Also, most importantly, it is combined with a perfectly disciplined will that refuses to

give in. It's a state of mind-you could call it character in action.”

-Vince Lombardi

Before I get into the principles behind The Mentally Tough Shooting Workout, I think it‟s

important to talk a little about mental toughness. As the quote from Coach Lombardi says above,

it is “rather difficult to explain”. He does explain it quite well in that brief quote and I hope what

follows helps to explain mental toughness a little further and to determine if it is something we

can get and/or develop.

Think for a moment of a basketball player who you believe is mentally tough. I have a few

players that immediately come to mind: Michael Jordan, Kobe Bryant, Larry Bird, and Tim

Duncan. Those are just a few of the names that pop right into my head. Whatever names we

could come up with, why are some players seemingly mentally tougher than others? I think all

athletes who are „mentally tough‟ share certain characteristics.

Characteristics of a Mentally Tough Basketball Player

1. Self-Confidence The mentally tough basketball player has complete confidence in his or her abilities. He

Mental Toughness Defined Mental toughness is having the psychological

edge that enables you to be determined, focused,

confident, resilient, consistent and under control

in pressure situations.

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believes he is better than the opponent; not simply out of arrogance but because of the

time and work they have put in to getting better.

2. Focus

The mentally tough basketball player can stay focused through any and all distractions.

These distractions don‟t just include outside forces such as the opponent or game

situations, but intrinsic distractions such as negative self-talk, anxiety, etc.

3. Self-Motivated

The mentally tough basketball player has an intense desire to succeed and be the best

they can become. Because of this self-motivation and desire to succeed, they can bounce

back from failures and setbacks.

4. Cool Under Fire

The mentally tough basketball player remains composed under pressure. They welcome

pressure situations and thrive on it. They want to „the one‟ when the game is on the line.

Though nervousness and anxiety may be a part of the game, they understand it and cope

with it.

Can the above characteristics be learned and developed? Or is mental toughness something you

are born with? I believe mental toughness can be learned (that might be obvious since this is The

Mentally Tough Shooting Workout!). Seriously though, mental toughness can be developed. The

following list explains how you can become a mentally tough basketball player.

How to Develop Mental Toughness

1. Think Confidently Overcome negative self-talk. Frame your words and thoughts about yourself into what

you want to be and what you want to occur.

2. Think Positively

Being positive is a discipline that can be learned. Tell yourself „I will‟, „I can‟, etc. Focus

on positive outcomes rather the negative („I won‟t‟, „I can‟t‟) what-might-go-wrong

outcomes.

3. Improve Your Attitude

My track coach Dad always used to tell us that “your attitude affects your altitude”. How

true that statement is! The right attitude and state of mind makes all the difference. A bad

attitude will lead to negative results and lessen your self-confidence. A good attitude will

allow you to soar to new altitudes!!

4. Be Courageous

Have the courage to compete. Play with heart and determination. Do not be afraid of

leaving it all on the court.

5. Visualize Success

Take time to visualize yourself playing the way you want. Close your eyes, visualize your

shots going in, your passes hitting the mark, your defense shutting down the opponent,

etc.

6. Be Focused

Always be focused. Not just in games, but also in practice and in training. In practice, be

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focused on executing the drills correctly, listening, and learning. In games, be focused on

competing the entire game.

7. Have a Short Memory

Let go of mistakes. Fast. Take a split-second to understand why you made the mistake

and how you can correct it; then forget it. Learn from it and move on.

8. Reframe Negative Comments

If you ever find yourself saying things like „I can‟t make anything tonight‟ or „She‟s too

quick for me to guard‟, reframe those comments into positive words such as „Use more

leg, keep balanced, trust the shot‟ and „Stay low, move my feet, I can shut her down‟.

Mental toughness is not an easy skill to acquire. It may not be easy to always be mentally tough.

It is, however, a skill that can be developed. Like any other basketball skill, it takes practice to be

good at it. During your shooting workouts, be disciplined with your self-talk, focus, positivity

and all the other points above. The Mentally Tough Shooting Workout will definitely give you

ample opportunity to test your mental toughness! Good luck! I know you can do it!

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"You've got to be careful if you don't know where you're going cause you

might not get there." ~Yogi Berra

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Chapter 2

Purpose Principle

“Competition helps you get better, but not if the competition is too much better than you or too

much weaker. Fortunately, for shooting practice, everyone has the ideal competitor available at

all times. That competitor, about as good as you, with about the same temperament, the same

spirit, drive, hustle, and perseverance, You-Yesterday.”

-Dick DeVenzio, from „Stuff! Good Players Should Know‟

I love that quote. That really is the „purpose‟ behind The Mentally Tough Shooting Workout – to

be better today than you were yesterday! It‟s the motivated and dedicated player who strives to

improve each and every day – and then goes out and actually works at it!

Do you truly desire to become a better shooter and a better scorer? Unless your shooting

percentage is 100%, I am sure you have a desire to improve! However, when you practice, do

you have a purpose? Do you have goals?

Too many players practice shooting without any real purpose or goals. We have all seen that type

of workout (and possibly even practiced that way ourselves) – that type of workout where you

take a few shots, walk to get the rebounds, shoot a couple of free throws, take a few more shots,

launch some 30-footers, and then call it a workout. If you practice shooting in that manner,

where have you actually improved? How well did you shoot? Were they game-type shots?

Without a purpose or goals, you will never really know what you‟re doing or if you‟re

improving. Have specific goals in place!

The Purpose Principle built into The Mentally Tough Shooting Workout means that for every

drill, you have a clear goal you are striving to achieve. Every time you complete a workout, you

will have achieved success. You will be successful because you finished. You will be successful

because you have achieved many smaller goals. Shooting with a purpose and setting specific

goals is of utmost importance if you desire to become a better shooter. The goals you set will

help you track your progress, improve concentration and focus, build mental toughness, gain

greater confidence, and so much more.

The Purpose Principle means that in The Mentally Tough Shooting Workout we are placing the

emphasis on making a specific number of shots; not just taking a specific number or shooting for

a set amount of time. The difference between making shots, as opposed to simply taking shots, is

phenomenal. It is of very little benefit to shoot for sixty minutes with no purpose or without

tracking your progress. If you want to improve your shooting success, you need to practice with

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a purpose and practice for success. By having to achieve a specific number of made shots, you

will be improving your desire, focus and dedication. You will become a better shooter, a more

successful shooter, and a tougher shooter.

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Chapter 3

Consequence Principle

“I never looked at the consequences of missing a big shot… When you think about the

consequences, you always think of a negative result”

-Michael Jordan

The Consequence Principle is the part of The Mentally Tough Shooting Workout where your

mental toughness will be tested. It is also where your mental toughness will be greatly improved.

I used the quote above because it is during this workout that you learn to deal with the

consequences of missing shots. During a game is not the time to be concerned with the

consequences of missing a shot. Of course, you do not want to be concerned with missing shots

during this workout, however, that may take some practice. And that is why we want to utilize a

shooting workout to build and improve mental toughness! You will find as you work out that

negative thoughts and concerns will simply make your shot-making more difficult!

Consequences are built into The Mentally Tough Shooting Workout in two distinct ways:

First, several of the free throw drills place you in a bonus, or 1 + 1 situation. If you miss the

front-end of a 1 + 1, there is a consequence (e.g. 10 pushups). If you make the first but miss the

second, there is a consequence (e.g. 5 pushups). The consequences place pressure on the shooter

– make the free throw or suffer the consequence! It also develops (or demonstrates) your mental

toughness. If you have just missed 4 free throws in a row and performed 40 pushups, how are

you going to react? Every time you miss and then have to do a consequence, the next free throw

becomes more difficult because you are more and more tired. As you become more tired, will

you concentrate and focus with more intent or will you give in and give up?

Second, each of the workouts end with a „last chance‟ consequence. If you fail to achieve your

overall percentage goals for that workout, you will shoot free throws to cover the cost of falling

short of your goal. If you make the free throws, all is good! If you miss, you will suffer more

consequences. Again, this places pressure on your shooting throughout the entire workout. It also

makes these „last-chance free throws‟ very pressure-filled. Sounds a lot like a game situation

doesn‟t it?!?

The Consequence Principle is not designed to make you suffer. It is designed to help you focus

and improve your mental toughness. By dealing with these consequences each time you perform

this workout, you are preparing yourself for those inevitable pressure games and pressure game

situations.

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When those bad shooting days do occur, (and they will!) do not get discouraged. Continue

working through the process with the understanding that you are making yourself a better player.

Commit yourself to the purpose and you will start seeing improvements in your mental

toughness, focus, shooting percentage, and scoring ability. You will also begin to develop the

most important characteristic needed in order to become a more dominant scorer (and the next

„principle‟) – CONFIDENCE!

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Chapter 4

Confidence Principle

“I‟ve always considered myself a crunch-time player. I just love having the ball in my hands.

Everyone in the arena knows the ball is supposed to be in your hands and you still make it. It‟s

the odds. I love the odds.”

-Reggie Miller

Do you think Reggie Miller struggled with confidence in his shooting ability? He said the above

quote after scoring 8 points in 8.9 seconds at the end of a game against the New York Knicks. In

Madison Square Garden. In the 1995 playoffs. And because of his clutch shooting, his Indiana

Pacers won the game. Seriously. Look it up.

I‟m guessing Reggie didn‟t worry about the consequence of missing. Because he practiced very

hard, he was way beyond focusing on the consequences of missing shots. He had achieved great

confidence in his ability to shoot because he practiced.

Basketball is the ultimate team game. We rely on our teammates to pass, dribble, and help us out.

At the end of it all, however, only one person shoots the ball at a time. Yes, all the skills such as

passing, screening, rebounding, defense, etc are important and essential to being a great player

and to having a great team. However, if you can‟t score, you can‟t win. “Just put the darn ball in

the basket…”

The skills mentioned in the paragraph above (passing, screening, etc) are what I term IQ skills.

These are skills that once learned and mastered do not require constant practice. They become

ingrained within our basketball IQ. As an example, once I have learned how and when to use a

screen it will not require constant practice for me to get better at it. Sure, I will need refreshers

from time to time and maybe I can learn some various nuances, but I already know how to use a

given screen. My confidence in being able to use screens (and other IQ skills) comes from the

learning process and knowing how and when to use them correctly and effectively. I‟m not

taking anything away from the importance of these skills – they are simply different. My

confidence in my shooting ability comes from proper technique and consistent practice.

Shooting a basketball is as much an art as it is a skill. I don‟t necessarily mean aesthetically;

although we all know the beauty of a great looking jump shot (see JJ Redick, Ray Allen, Alan

Houston…). I am talking about the “art” of being able to shoot accurately and score consistently

while being defended closely and under pressure game situations. Many people can learn and

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acquire the skills and techniques necessary to shoot a basketball, however, that does not

guarantee they can shoot in game situations.

Think for a moment about the great basketball

players. Think about anyone who is considered

„great‟ in their given field – a singer, an actor, a

doctor, a businessman, etc. They all have a set of

skills which makes people consider them „great‟.

They were certainly born with God-given talents

but they didn‟t become „great‟ without practice.

They have perfected their craft and continue to

do so.

If you want to be a great shooter and a dominant

scorer, practice. Regularly. Make it a habit.

Regular practice will move you beyond having the

skill to shoot and make it an art form. Regular practice will give you confidence to shoot in

games. Regular practice will give you the confidence to shoot at the end of games. Quite simply,

regular practice will give you confidence.

That may sound too simple, but are you practicing regularly? Are you practicing with focus and

dedication? Are you practicing at game speed? Are you practicing with a purpose? Let me put it

this way:

If you practice regularly and with a purpose, your confidence will soar.

Higher levels of confidence will lead to more success on the court. The more confident you are

in your shooting and scoring ability, the more confident you will be in games. The more

confident you are while playing in a game, the more successful you will become. The more

successful you become also builds more and more confidence. And now, the confidence-success

circle continues to go round and round…

Speaking of confident shooting and the ability to ignore the possible negative consequence, one

more quote comes to mind:

“I have missed more than 9000 shots in my career. I have lost almost 300 games. On 26

occasions I have been entrusted to take the game winning shot...and missed. And I have

failed over and over and over again in my life. And that is why... I succeed.”

--Michael Jordan

MJ was confident. Not because he was the greatest to ever play. He was confident because he put

in the time. He worked. He practiced. Regularly and with a purpose. That is what made him the

greatest of all time.

FYI…

In this book, I am not spending a

lot of time talking about shooting

form and technique (i.e. eyes on

target, follow-through, etc).

Proper form is essential but not

the focus of this workout. If you

need help with the form of

shooting, go to HoopsU.com.


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Part II

Improve Shooting Percentage

You never make any of the shots you never take. 87% of the ones you do take, you’ll miss too. I make 110% of my shots.

LARRY BIRD

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Chapter 5

Practice

“Practice to beat the best.”

-Dick Bennett

I think it is safe to say the most important tip to improving your shooting percentage was covered

in Chapter 1: Purpose Principle. Practicing shooting with a purpose and a goal is possibly the

biggest key to improving shooting percentage. Beyond that fact, however, Part 2 is all about

sharing tips that will help with this workout as well as in actual games. Improved shooting

during the workouts will certainly carry over to games but there are several concepts that, if

followed, will improve your shooting percentage in all situations.

At risk of repeating myself, do not just practice – practice with a purpose! Again, see Chapter 1.

Let me add, however, that the types of shots you practice should be based upon your position and

types of shots you will take in a game. For example, if you play the center position, you will not

want to spend a lot of time shooting 3-pointers. If you are the point guard, you won‟t want to

spend a lot of time working on post moves. With that said, yes, you will want to spend some time

working on post moves, increasing your shooting range and developing new types of shots. Most

of your shooting practice, however, should be spent on game-type shots. As a coach, I do want

you improving your game, but I want you taking shots you will consistently hit in a game. Work

on developing and improving your game, but do not forsake your „bread-and-butter‟!

The Mentally Tough Shooting Workout includes several workouts that you can utilize. They all

incorporate various game-type shots with the emphasis being on either perimeter or post. Mix it

up from time to time so you develop a vast array of skills. You may even decide to add a couple

of your favorite shots or moves and that is quite alright. The main idea is to simply practice your

game. Practice shots you will shoot in games. Practice at game speed. Practice, practice, practice.

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"Hard work alone won't guarantee success, but without hard work, I'll guarantee you won't have success."

~Bruce Pearl

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Chapter 6

If You’re Open, Shoot!

“Keep it simple. When you get too complex, you forget the obvious.”

-Al McGuire

I might be stating the obvious. This might be one of those „no-brainer‟ tips. Yet many players

often pass up open shots for a well-defended or bad shot. Many players and teams will also take

a quick or rushed shot that, with some patience, a better shot would have been possible. So, if

you‟re open and it‟s a good shot for you, take the shot!

Many of the drills in this workout will help you develop your scoring moves. Many drills will

help you improve your shooting ability from different spots on the court. Outside of this

workout, make sure you are working on your skill of getting open without the basketball. Within

these workouts, visualize yourself in game situations as you shoot. Let that carry over to

shooting in „real‟ games so that when you are open in a game, you won‟t hesitate to shoot. Open

shots are not always easy to come by … make sure you don‟t let those opportunities pass you by.

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"Let me tell you the secret that has led me to my goal:

My strength lies solely in my tenacity.”

~Louis Pasteur

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Chapter 7

Warm Up

“If you spend too much time warming up, you'll miss the race. If you don't warm up at all, you

may not finish the race.”

-Grand Heidrich

Always warm up before shooting. Properly. When I say properly, I am referring to the warm-up

sequence used in this workout or a similar type of warm-up (see the Warm-Up Sequence, page

49). Stepping onto the court and throwing up a bunch of 3‟s is not a shooting warm-up. A proper

warm-up serves the following 4 purposes:

1. Prepares and warms the shooting muscles.

You aren‟t going to play a game or run a marathon without warming up. The same

applies to your shooting workout. Launching 25 footers or tossing up some random shots

will not warm you up and it definitely does not prepare your shooting muscles.

2. Enhances and teaches muscle memory.

The warm-up sequence drills and other near-to-the-basket shots train the muscle memory

aspect of shooting. Your shooting form and technique should be the same on every shot.

A proper warm-up properly trains the brain to shooting muscle connection.

3. Builds confidence.

The close-in shots are generally easier than long distance shots. There‟s another no-

brainer, right?!? Seriously though, making these warm-up shots will build your

confidence – even if you aren‟t specifically focusing on building your confidence. A

made shot is a made shot; and that is always a good feeling!

4. Builds consistency.

A warm-up sequence like the one included in this book allows you to practice from close

and comfortable distances. This allows you to really focus on shooting the same way on

every shot. Simply put; if you shoot the same way consistently, you will shoot well

consistently.

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"Extra discipline makes up for a lack of talent and a lack of discipline

quickly siphons away extra talent, that's why it's frequently the most

disciplined rather than the most gifted that rise to the top."

~Unknown

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Part III

Free Throw Shooting

Me shooting 40% at the foul line is just God’s way to say nobody’s perfect.

SHAQUILLE O’NEAL

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Chapter 8

Free Throw fundaMENTAL

“There is a reason why teams losing in the final minutes of a game start fouling – games are

won and lost at the free throw line.”

-Tony Alfonso

It really amazes me sometimes at the overall lack of good free throw shooting. I suppose it

shouldn‟t be too surprising; how many players really practice shooting free throws? Most players

would rather play than shoot free throws. Players give away a lot of points at the free throw line.

Personally, I always looked at the free throw line as a place to help my team win, to build my

shooting confidence during a game, and to score „free‟ points.

Still, free throw shooting is often overlooked. How much do you really work on shooting free

throws? How often do you challenge yourself and make them pressure free throws? As coaches,

how much do we actually 'teach' free throw shooting and how much time do you spend working

on it in practice? Player, do you chart your free throws? Coach, do you chart your team‟s free

throws in practice?

Typically, in-game free throw percentage is about 10% lower than practice free throw shooting.

One reason for the drop-off in games is because players aren‟t tracking progress. Outside of

games, many players don‟t even know how well (or poorly) they shoot. Another reason is that

players may not be practicing free throws while they are tired and fatigued. A third reason is that

free throw practice may not be pressure-filled. The Mentally Tough Shooting Workout ensures

that you will shoot free throws while tired and with game-type pressure.

Free throw shooting can so often directly correlate between a win and a loss that it is imperative

we do not neglect this facet of basketball. Look at a box score from any basketball game

sometime -- if a team lost by three and shot 2 for 11 from the free throw line, how might they

have done if they shot 6 for 11 (which is still a very low free throw percentage)? Sure, maybe

there were other reasons that led them to a loss, but to me, free throws are just that -- FREE

THROWS! As in 'Free'; no defender disrupting your shot, no worries about getting a shot off

quickly, and they are always shot from the same distance. It is a wide open shot! It's quite

simple; make more free throws -- win more basketball games!

Of all things you can become „great‟ at as a basketball player, free throws might very well be the

easiest to master. A free throw is always the same shot; whether you are on your home court or

away, in a gym, in a large arena, or in a park...it's always the same distance.

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What is the difference between a good free throw shooter and a poor free throw shooter?

Repetition. Repetition, repetition, repetition!! In case you missed that, I said „repetition‟! The

good free throw shooter has trained his 'muscle memory' through consistent practice and

repetition. And really, a free throw is simply a memorized shot. The more you practice your free

throws, the better you become. So, repetition and hard work makes a great free throw shooter!

Remember, hard work is a positive thing!!!

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Chapter 9

Free Throw Shooting Tips

“You can practice shooting eight hours a day, but if your technique is wrong, then all you

become is very good at shooting the wrong way. Get the fundamentals down and the level of

everything you do will rise.”

-Michael Jordan

What is it about free throws that cause players to freak out and panic? Part of the issue is

certainly lack of practice and repetition, as previously discussed. Beyond that lack of real free

throw practice, however, is shooting with incorrect form, not focusing, not practicing „pressure‟

free throws, etc.

The one thing about free throw shooting that is most important is to follow the same routine

every single time you shoot a free throw. Make it a ritual. A well-established ritual will help to

prevent panic in pressure situations. The following 5 tips will help you learn to establish your

own ritual so you will not only improve your free throw percentage but will become a „clutch‟

free throw shooter:

1. Relax:

A free throw must be shot while feeling relaxed. If you are tense, you will not perform to

the best of your ability. It might be easy to feel relaxed early in the game, but how are

you supposed to feel relaxed when you need to make two free throws to tie the score late

in the game? Believe it or not, shooting free throws in a relaxed state can be learned.

How?...

Always practice free throws using proper form and fundamentals.

When you are shooting free throws, add some competitiveness to the

situation. Pretend each practice free throw is the game winning shot and/or

give yourself a punishment for missing the free throw (In The Mentally Tough

Shooting Workout, consequences are built in to the free throw shooting)

Compete against a teammate or training partner.

Come up with your own ideas that will help. Dare to challenge yourself now and

game shots won't seem so difficult.

2. Routine Establishing a consistent routine may be the most important aspect of free throw

shooting. It is not enough to simply step up to the free throw line and go through the

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motions of your shot. A routine you are comfortable with must be performed in the same

manner on every free throw; in practice and in games. The same routine each time will

give you comfort and confidence no matter what the situation is in a game. As an

example here was/is my free throw shooting routine once I received the basketball from

the official (I also stepped back from the free throw line between and before each free

throw attempt):

Spin the ball between both hands and slightly up into the air; dropping to triple

threat stance upon 'catching' the ball (the ball never actually leaves my hands

though).

Deep breath(s) while spinning and bending knees (stance).

Exactly 3 rhythmic dribbles.

Grab ball and rhythmically bend knees a few times, getting into a comfortable

stance.

Deep breath again.

Shoot basketball (swish, of course!)

My routine shown above does not mean it has to be your routine...it's simply an

example of a free throw shooting routine to give you an idea of what should be

done. Whatever routine you follow, the same thing must be done every single

time you shoot a free throw!

3. Positive Focus Immediately after you are fouled, begin to focus and start the positive self-talk. Every

single time you are going to shoot a free throw, tell yourself that it is going in. If you say

to yourself, "I hope I make this", chances are you will not make it. 'I hope' is leaving it

open to missing the shot ... know, KNOW, that the shot is going in. Visualize the shot

going in; in your mind's eye, see it 'swishing' through the net! Then, step up to the free

throw and really 'see it swish'!

4. Clear Your Mind Besides your positive thoughts and maybe a technique reminder or two, keep

your mind clear. If you are thinking too much, you may be opening yourself up

to negative thoughts which will cause added pressure. If you step to the line saying

something like, "Ok, bend my knees, keep the elbow in, breathe deeply, follow through,

smile pretty, I hope my shorts stay up, man we sure could use this point here, I hope

coach doesn't sub me out…" you will be causing unnecessary anxiety. Feeling anxious

will not allow you to be relaxed. Just give yourself one or two reminders...don't overthink

at the free throw line!

5. Take Your Time By rule, you are allowed 10 seconds to shoot your free throw. 10 seconds is

plenty of time to complete your routine (whatever routine you come up with).

Do not rush your shot -- take your time, be patient, and relax.

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Chapter 10

Common Free Throw Mistakes

“What to do with a mistake – recognize it, admit it, learn from it, forget it.”

-Dean Smith

There are often mistakes that players make when shooting free throws that keep them from

improving as they should. This chapter will cover 10 of the most common mistakes. If you see

yourself or others making these mistakes, take note!

1. Lack of Practice If you don‟t practice, you won‟t improve and you will lack confidence at the free throw

line.

2. Lack of Pressure Practice

In-game anxieties will most certainly arise if you don‟t practice pressure free throws

while tired and fatigued.

3. No Pre-Shot Routine

Without a set ritual, you will lack comfort at the line.

4. Lack of Focus

Every free throw in a game is important. Every free throw you practice is important.

Always focus. Always concentrate.

5. Improper Shooting Mechanics The technical aspects are incorrect. Balance is off, positioning is wrong, overall shooting

form is poor, etc…

6. Body is Tense The good free throw shooter is in an athletic or triple threat stance and is relaxed, not stiff

and tense.

7. Pushed, not Shot

The release is more of a push than a shot; therefore it lacks proper arc.

8. Poor Follow-Through

The ball should have good backspin. This allows it to be a „soft‟ shot and has a better

chance of going in.

9. Eyes

The shooter‟s eyes should stay focused on the target, not on the flight of the ball.

10. Poor Habits

Lacking good habits might be a regular occurrence for some, but the poor habits really

surface when tired & fatigued. Pay attention.

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"Potential means you ain’t done it yet." ~Darrell Royal

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Part IV

Develop a Scorer’s Mentality

If you’re a basketball player, you’ve got to shoot. OSCAR ROBERTSON

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Chapter 11

Scoring fundaMENTAL

“I always stress condition with my basketball players. I don‟t mean physical condition only. You

cannot attain and maintain physical condition unless you are morally and mentally

conditioned.”

-John Wooden

As discussed in previous chapters, The Mentally Tough Shooting Workout is designed to help

you become a better shooter, instill toughness, build confidence, etc… One thing about shooting,

however, is that it doesn‟t matter how well you shoot in practice if you can‟t score in games.

There have been plenty of great shooters that simply lack the ability to score. Great players can

do more than shoot pretty – they can score!

There is a BIG difference between being a shooter and being a scorer. By my definition, that

difference is in the ability to score. A scorer has a deeper skill set. A player may be a great

shooter but can only score on wide open shots. A scorer has the ability to score in multiple ways

and can create shots off the pass, off the screen, and off the dribble. A shooter might be mentally

tough, but a scorer MUST be mentally tough.

The reason for making the differentiation between shooting and scoring is that The Mentally

Tough Shooting Workout isn‟t just about shooting. It is not a workout where you simply stand

around and shoot from different spots on the floor. Maybe I should have titled it the Mentally

Tough Scoring Workout! Yes, technique and form are practiced and developed but most of the

shooting drills involve executing game-type moves and shots.

To move beyond being just a shooter and becoming a scorer involves incorporating various skills

and fundamentals into your offensive game. In the next chapter, I will share the tips and skills

that will help shooters become scorers.

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"Basketball is a game that gives you every chance to be great, and puts

every pressure on you to prove that you haven’t got what it takes. It

never takes away the chance, and it never eases up on the pressure."

~Bob Sundvold

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Chapter 12

Scoring Tips & Techniques

“Good, better, best. Never let it rest. Until your good is better and your better is best.”

-Tim Duncan

If you truly desire to become a dominant scorer and not merely just a good shooter, the following

3 skills must be a consistent part of your offensive game. If they are not automatic, you will not

be a scoring threat. It‟s as simple as that.

Catch-and-Face

The Catch-and-Face alone is more of a habit than a skill. It simply means that when you catch a

pass, you face the basket. The catch-and-face allows you to see the floor so that you can see if

there is a shot, drive, or pass available. If you don‟t consistently catch-and-face, you will miss

many opportunities to help your team score points. Make the catch-and-face a habit!

Triple Threat

The triple threat is really a progression beyond the catch-and-face. The catch-and-face is

necessary, but if you don‟t get in a triple threat position you aren‟t a „real‟ threat to the defense.

As a quick refresher, the triple threat position gives you three options: to pass, to shoot, and to

drive. Consistent use and execution of the triple threat will make you more efficient and more

productive offensively.

What does an effective triple threat do for you? Mainly, it will allow you to be a scorer. You will

be more effective at creating your own shot. You may be a good shooter, but can you create your

shot off the dribble? If you execute the triple threat properly, the defender will be off balance

because he won‟t know what you are going to do.

For instance, if you catch-and-face but stand upright holding the basketball over your head, the

defender will know that you aren‟t going to shoot or drive from that position. If you make the

decision to shoot or drive, you now have to reposition yourself and the ball. In the amount of

time you take to readjust, the defender can also recover as needed.

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In the example above, you are only a threat to pass. You aren‟t a shooter. And you definitely

aren‟t a scorer. You really aren‟t doing anything to help your team.

On a slight side note, in that specific example I talked about standing with the basketball

overhead. To see players do that with the ball is a big pet peeve of mine. Please, PLEASE, learn

the triple threat and USE it! Be a threat – be strong and be a threat! If you want to score more

points, get more assists, and be that „go-to‟ player, use the triple threat. Be dominant!

Jump Stop Jump stops are one of the most underemphasized fundamental skills in basketball today. You

may be thinking, "Well, it is a good skill but is it all that important in order to be a good player?”

YES, it is a necessary skill. It is a good habit for guards, as well as for bigs.

What is the 'Jump Stop'? The jump stop is a method used to come to a complete stop. Both feet

must land simultaneously - either parallel or staggered - in order for it to be a jump stop.

In performing a jump stop, the emphasis and teaching points are:

You must land simultaneously on both feet

Stop with balance and control

Land with knees bent and in a triple threat position

Be strong and utilize ball fakes, pass fakes and shot fakes

More tips and pointers will be found in the drills below

Some reasons the jump stop is so valuable are:

Jump Stops give you control and strength. When a basketball player performs a jump stop (a fundamentally and technically sound

jump stop), the player will automatically complete the movement and be in a strong,

controlled, triple threat position. The jump stop allows you to effectively stop quickly

with the ball. Done properly, you will stop with balance, control, and strength. There is

less of a chance you will stumble and travel as might happen when not executing a jump

stop. You will also be able to stop amongst traffic and still be under control and strong

with the ball. This will allow to perform in a way that is most difficult to defend.

Jump stops allow you to utilize a variety of offensive moves. To best explain this aspect as to the importance of jump stops, follow this example: if a

player penetrates into the lane and utilizes a jump stop, he/she will have an abundance of

potential options to choose from. This player can now go up strong with a shot, pass to a

teammate closer to the basket, kick the ball out for a possible 3-point shot, and make an

up & under or step through move. The player can also execute shot fakes and pass fakes

in order to create a scoring opportunity.

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Controlled, strong, powerful jump stops are also virtually impossible to defend. The next

time you scrimmage, attempt some jump stops and see what I mean. If you jump stop in

the lane and are strong with the ball, your defender and any possible help defenders will

not know what you are going to do. You will have various passing options and shooting

options -- throw in some ball fakes -- and the defense cannot easily defend you.

Jump stops eliminate unnecessary, stupid mistakes.

One of my biggest pet peeves as a coach is watching a player make a nice penetration

move to the basket and then jumping off of one leg, getting in the air, and making a

needless mistake such as throwing the ball away or taking a horrible shot. I know you've

done it and/or seen it plenty of times for yourself.

When you jump off one leg with defensive traffic all around, you are not always under

control and you will not always be able to make a play that helps your team. Bad things

can happen in this situation such as a defender stepping in the way of a pass or shot

attempt, you may take an off-balance shot, you may make a player-control foul, etc... All

of these could have been eliminated by using the jump stop!

Incorporating these skills in The Mentally Tough Shooting Workout…

Many drills in these workouts require that you toss the ball out to yourself. To incorporate the catch-and-face, triple threat, and jump stop, simply toss the ball out with backspin and make a jump stop when you catch it. Once you catch and jump stop, then pivot (forward or reverse depending on the drill) and face the basket in a triple threat position. You will also be able to work on the catch-and-face and triple threat in the partner workouts as well as execute the jump stop on dribble moves. Make the effort to incorporate these skills so that you can become a more dominant scorer!

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"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help

the man with the wrong mental attitude."

~Thomas Jefferson

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Part V

The Drills Defined

Champions play as they practice. Create a consistency of excellence in all your habits.

MIKE KRZYZEWSKI

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Chapter 13

Warm-Up Sequence

“Failure is not getting beat. Failure is when you don‟t do a good job preparing.”

-Joe Paterno

The warm-up sequence is just that; a warm-up prior to performing the shooting workout. The

purpose of the warm-up was explained in Chapter 7. This chapter will explain the warm-up

sequence itself. Feel free to change it up by adding your own warm-up drills or switching some

up. Remember, however, to actually warm up … it gets the muscles ready, helps them memorize

the proper technique and form (muscle memory), and builds confidence.

1. Ball Claps 10x

Wake up the hands by „clapping‟ the basketball.

2. Form Shots :: Off Backboard 5-10x

Shoot the ball high and soft off the backboard. You are

only shooting the ball off the backboard, not attempting

to make a basket.

3. Form Shots :: Around the World, no guide hand 2 each spot

Two form shots from about 2 feet. From each side, each

45 degree angle, and in front. Swish is the goal.

4. Form Shots :: Around the World, guide hand 2 each spot

Two form shots from about 2 feet. From each side, each

45 degree angle, and in front. Swish is the goal.

5. Form Shot Step Backs :: no guide hand 2 in a row

Start at about 2 feet. Make 2 in a row then step back

a large step. Keep backing up until you reach your

shooting range (if you are altering your form and/or can‟t

make 2 in a row, you have gone too far back).

6. Form Shot Step Backs :: guide hand 2 in a row

Same as #5, except now include guide hand.

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"If you don’t have time to do it right, when will you have time to do it over?"

~John Wooden

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Chapter 14

Individual Perimeter Shooting Workout Drills

“You can't get much done in life if you only work on the days when you feel good.”

-Jerry West

This chapter will cover the drills in the „Individual Perimeter Shooting Workout‟. See page 80-A

for the workout log sheet. The free throw segments are discussed in Chapter 17.

Warmup Sequence (See Chapter 13, page 49)

Visual Free Throw Series Shoot 5 Free Throws

Visually Shoot 5 Free Throws

Stand at the line, close your eyes, and shoot the free throws in your mind‟s

eye – from pre-shot routine to ball going through the hoop. You do not

physically shoot the free throws.

Shoot 5 Free Throws

Eyes Closed 5 Free Throws

Go through your pre-shot routine as normal. Then close your eyes and take the

shot.

Shoot 5 Free Throws

Free to ‘D’ Drill (See Chapter 17, page 69)

Reverse Pivot Series A reverse pivot is basically a backward pivot. As an example, when you toss the ball out

and catch it, your back will be to the basket. If your left foot is your pivot foot, you will

swing your right leg around in a clockwise manner until you are facing the basket.

The reverse pivot is used to create space from the defender and to quickly get into a

potential offensive move.

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Executing the Reverse Pivot: Start under the basket. Toss the ball out with backspin,

jump stop as you catch the ball, then perform a reverse pivot and execute the move. Use

all areas of the court and be sure to work on pivoting with both feet.

Catch & Shoot Perform the reverse pivot and shoot the basketball.

Sweep & Go As you reverse pivot, sweep the ball low and strong, take 1-2 dribbles and shoot a

pull-up jump shot.

Sweep, Crossover & Go Reverse pivot, sweep the ball, then make a crossover dribble across the imaginary

defender, take 1-2 dribbles and shoot a pull-up jump shot.

Shot Fake & Go Execute the reverse pivot, perform a shot fake, then take 1-2 dribbles and shoot a

pull-up jump shot.

Fake Sweep & Go Reverse pivot and execute a half-sweep and then go back the other way, take 1-2

dribbles and shoot a pull-up jump shot. Sell the „sweep‟ so the defender gets

going one way, then you go the other way.

Stepback Perform the reverse pivot then take a step forward with the non-pivot foot. Take a

dribble at the same time and then step back and take the shot. This is a more

advanced move and should only be performed if you‟re strong enough to shoot

with correct form and technique.

Forward Pivot Series The forward pivot is the more commonly known pivot. As your back is to the basket, spin

the non-pivot leg around until you are facing the basket. If your left foot is your pivot

foot, swing the right leg around in a counter-clockwise manner.

The forward pivot is used to spin and make a move around a defender that is playing you

close. It allows you to get a step on your defender.

Executing the Forward Pivot: Start under the basket. Toss the ball out with backspin,

jump stop as you catch the ball, then perform a forward pivot and execute the move. Use

all areas of the court and be sure to work on pivoting with both feet.

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Catch & Shoot Perform the forward pivot and shoot the basketball.

Pivot & Go Execute the forward pivot, take 1-2 dribbles and shoot a pull-up jump shot.

Jab, Crossover & Go Forward pivot, perform a jab step, then make a crossover dribble across the

imaginary defender, take 1-2 dribbles and shoot a pull-up jump shot.

Jab & Shot Execute the forward pivot and perform a jab step. Bring the jab leg back so you‟re

set, then shoot the ball.

Jab, Shot Fake & Go Forward pivot, jab step, bring the leg back, perform a shot fake, then take 1-2

dribbles and shoot a pull-up jump shot.

Stepback Perform the forward pivot then take a step forward with the non-pivot foot. Take

a dribble at the same time and then step back and take the shot. This is a more

advanced move and should only be performed if you‟re strong enough to shoot

with correct form and technique.

Dribble Move Series The dribble move series is used in The Mentally Tough Shooting Workout to incorporate

and develop your game-like moves. Start at about half court on one side, dribble at game

speed, make the move at about the 3-point line, then shoot the pull-up jump shot.

Rebound your shot, finish if it‟s a miss, then dribble out to the other side and perform the

same move. Continue for desired number of makes.

Crossover Dribble Quickly change direction by switching the ball from one hand to the other. Keep

your head up, plant the foot, switch the dribble from one hand to the other, take

another 1-2 dribbles and shoot a pull-up jump shot.

Between the Legs Change direction by performing a between the leg dribble. Cross the ball over,

take 1-2 dribbles and shoot a pull-up jump shot.

Behind the Back Change direction by bringing the ball behind the back to switch hands, take 1-2


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Spin Dribble Change direction by planting a foot, spinning (making sure to protect the

basketball and bringing it with you), taking another 1-2 dribbles and shooting a

pull-up jump shot.

Hesitation Dribble Speed dribble and then suddenly hesitate, while keeping your dribble active. On

the hesitation, lean back to draw the defender up, then explode forward,

continuing the speed dribble for another 1-2 dribbles. Pull-up and shoot the jump

shot.

Stop & Go This is similar to the hesitation, except that in the hesitation dribble, you don‟t

come to a stop. In the Stop & Go, your feet come to a stop but you keep the

dribble alive. As the defender stops, then you explode past him, take another 1-2

dribbles and shoot the pull-up jump shot.

In & Out Dribble The In & Out dribble is basically a fake crossover. Instead of crossing it over and

switching hands, you roll the dribble hand over the top of the ball and bring it

back with the same hand. Make sure to plant hard the direction you are „faking‟

and then explode as you bring the ball back. Also, make sure to keep the hand on

top of the ball and not under it, or that would be a carry/travel violation.

Combination Move For the combination move, you will be incorporating any 2+ moves together to

make a move. If you make a dribble move and the defender doesn‟t fall for it, you

sometimes can follow it up with a counter-move since they will potentially be out

of position to guard the counter. Some possible examples of combo moves:

1. Double Crossover – perform a crossover dribble immediately followed by

another crossover

2. Spin Dribble to Crossover – perform a spin dribble followed by a

crossover dribble

3. In & Out Dribble to Spin – execute an in & out followed by a spin.

This list really is endless as any of the moves can be combined together to create a

dominant move.

Three Point Series The three point series is included in The Mentally Tough Shooting Workout so that you

can work on your skill from the 3-point line. You may not need to shoot 3-pointers but it

is great skill to have. The 3-point shot is often a momentum-changer and a game-changer.

In the three-point series, you will be working on shooting range and percentage from the

3-point line as well as developing various moves in order to get the 3-point shot off

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effectively and efficiently. If you do not yet have adequate range from the 3-point line,

move in a few steps and work on these shots/moves. It won‟t do you any good to shoot

with improper form and technique.

Catch & Shoot Spin the ball, catch and face, shoot the 3-pointer.

Jab, Stepback & Shot Spin the ball, catch and face, perform a jab step. Bring the foot back and shoot the

3-pointer.

Jab Dribble, Stepback & Shot Spin the ball, catch and face, perform a jab step with a good hard dribble. As the

ball comes back up, step back to clear space, shoot the 3-pointer. This is a more

advanced move. If you don‟t have the strength and technique to get the ball to the

basket, move in to your range.

Shot Fake, Slide Dribble & Shot Spin the ball, catch and face, perform a shot fake. Then take a slide dribble to the

left or right and shoot the 3-pointer. The slide dribble is used when you get the

defender up in the air or jumping past you. It‟s a sideways dribble so that you can

still shoot from behind the 3-point line.

Baseline 3’s This is often a spot on the floor that the 3-point percentage drops. Offenses don‟t

really try to get corner shots and we don‟t often practice from this spot; but it is

actually a spot where many 3-pointers will come from. It is an open spot against

some zone defenses as well as when the ball goes inside via pass or dribble. When

you slide to the corner, you will often be open for the kick-out pass. For these 3‟s,

alternate shooting from the left and right corner on each shot.

Game Sims This „Game Simulation‟ drill is an exciting way to incorporate game situations into an

individual shooting workout. Chances are, we‟ve all previously incorporated „game sims‟

when we‟re out in the backyard or at the gym; “Championship game, down 1…5 seconds

left, 4, 3, 2…pulls up for the shot…1…buzzer….GOOD!!! We WIN!!!” Something like

that – I know you‟ve done it!! These situations incorporate that aspect and put a little

pressure on you to score!

Situation 1: From Midcourt :04 Start at midcourt with :04 seconds left. Dribble towards the basket, pull-up and

shoot. Rebound your shot, take the ball back out to midcourt and do it again. Be

sure to start at various spots along the midcourt line (right side, left side,

middle…).

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Situation 2: From Sideline/Wing :04 Same as above, however, you are starting a little bit closer. You should be outside

the 3-point line but not as far away as halfcourt.

Situation 3: Pull Up ‘3’ from Midcourt :03 Start at midcourt, 3 seconds left. Dribble up and shoot a pull-up from behind the

3-point line. Again, start from all areas along the midcourt line.

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Chapter 15

Partner Perimeter Shooting Workout Drills

“Make every day your masterpiece.”

-John Wooden

This chapter will cover the drills in the „Partner Perimeter Shooting Workout‟. See page 80-B for

the workout log sheet. The free throw segments are discussed in Chapter 17.


Visual Free Throw Series (See description, Chapter 14, page 51)

Free or ‘D’ Drill (See description, Chapter 17, page 69)

Mid-Range Square Ups Start in the corner at a mid-range distance (8-16 feet from hoop) and receive a pass from

partner. Square up upon catching the ball and shoot the jump shot. Continue around the

court and back (wing, top, wing, baseline, etc)

3-Point Square Ups Same as „Mid-Range Square Ups‟ above except you are going around the 3-point line and

back.

Elbow Shooting This is a nice series of shooting drills to work on those elbow and lane shots that require a

soft touch.

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Catch & Shoot O1 rebounds for O2. O2 starts at the left elbow, fakes to the left and cuts hard to

the right elbow. O1 passes to O2 so that the pass and O2 arrive at the elbow at the

same time. O2 plants the inside, squares up, and takes the shot. O1 rebounds the

shot and passes back to O2, now cutting to the left elbow. O2 continues for the 10

shots then the players switch positions.

Shot Fake, Crossover Dribble, Shot Catch the pass off your cut, perform a shot fake, then execute a crossover move

with 1-2 dribbles into a pull-up jump shot.

Curl Series The Curl Series is making a basic curl cut to receive the pass from your partner. You will

cut hard, plant on the inside foot as you catch the pass, square up, then take your shot or

make your move. The players will NOT alternate on each shot. Therefore, you will shoot

until you have made all 4 for each move, then switch shooters. Once both players have

made their 4 shots, go on to the next move.

Be sure to make hard, game-like cuts to get open. Time your cut based upon your

partner‟s rebound. Don‟t cut early so you have to wait for the pass; make your cut when

your partner has secured the rebound so you can make it as game-like as possible.

Catch & Shoot Make your cut, catch the ball, shoot the basketball.

Catch & Go Catch the pass off your cut, immediately take 1-2 dribbles and then shoot the pull-

up jump shot.

Jab, Crossover & Go Catch the pass, execute a jab step, make a crossover dribble, take 1-2 dribbles and

shoot the pull-up jump shot.

Jab & Shot Catch the pass, make a jab step, bring the foot back and then shoot the basketball.

Jab, Shot Fake & Go Catch the pass, jab step, bring foot back, perform a shot fake, then take 1-2


Stepback Make the catch and then take a step forward with the outside foot. Take a dribble

at the same time and then step back and take the shot. This is a more advanced

move and should only be performed if you‟re strong enough to shoot with correct

form and technique.

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1-on-1 Closeout

This drill is used so that the offensive player can work on shooting and/or making a move

as the defender is running at him. It also helps the defender work on his/her closeout

skills.

O1 will start with the ball under the basket. O2 can stand anywhere on the court within

shooting range (spots should be varied each time so as not to always shoot from the same

spot).

O1 begins by passing to O2. O2 receives the pass and can shoot or make a dribble move

into a pull-up jump shot. No layups should be taken and the offensive player should only

take 2 dribbles max. O1 should work on making a good closeout. This is basically a live

1-on-1 drill; however, the defender should work on closing out properly and the offensive

player should work on being able to shoot/move without the defender distracting him.

After you shoot, get your own rebound, finish any miss and switch offensive and

defensive position. Perform until both partners have attempted 10 shots.

Five Spot 3’s For this drill, you have a couple of options as to how you want to complete it. Each

partner will MAKE five 3-pointers from five different spots on the court (left corner, left

wing, top of key, right wing, right corner). You must make 5 from a spot before moving

to the next spot. For example, once you have made 5 from the left corner, move to the left

wing. Make 5 from the left wing, move to the top, and so on until you have made 5 from

each spot.

The options referred to are that you can switch shooters once you have made your 5.

Then just keep switching who shoots each time one of you makes your 5. Otherwise, you

can choose to switch once you have completed and made all 25 three pointers. Making all

25 before switching will be more of a challenge because you will grow increasingly tired.

Therefore, I recommend making all 25 before switching. This will build that Mental

Toughness – as you grow tired, you need to concentrate and focus more! If you get to rest

between each spot, well, you get to rest!

The only thing I will say, however, is that younger players, poorer shooters, or workout

newcomers may want to switch after each of the 5 makes. As you gain more comfort and

success in your shooting, then you should progress to the greater challenge.

Alternate Random Spot Series In this series of shots, the players will alternate each shot. O1 will pass to O2, follow his

pass, and play a sort-of „dummy‟ defense. This „dummy‟ defense allows the shooter to

make the actual move without it being „live‟ (until the Anything Goes segment).

Continue alternating until both players have made 10. If one player makes 10 first, you

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can continue to switch (track it, as this will give one player more makes and attempts for

the entire workout), or you can keep the same shooter until he gets his 10 makes.

Catch & Shoot Catch the ball and shoot the basketball.

Shot Fake, Drive for Layup Catch the ball, execute a shot fake, dribble all the way to the basket for a layup.

Shot Fake, 1-2 Dribbles, Shot Catch the ball, take 1-2 dribbles, pull-up for a jump shot.

Anything Goes! This is 1-on-1 live. Catch the ball and shoot or make a dribble move. Offense is

only allowed 3 dribbles max. The defender can choose to play straight-up defense

or try to do something so the shooter has to react appropriately. For example, the

defender could choose to run out at the shooter and jump to block the shot. The

shooter, therefore, should use a shot fake and dribble. Or, the defender could pass

and then closeout slowly. The shooter should recognize and simply take the shot.

Those are just a couple of ideas for the defender to challenge the shooter‟s IQ.

Four Quarters In this partner drill, the players will alternate shooting from behind the 3-point line. One

partner will be the shooter and one will be the defender. In „Four Quarters‟, the defender

will merely place a hand up on the shooter but will not interfere with the shot. The

shooter will get his/her rebound, pass to partner, and the game continues.

As shown on the workout sheet, each player will shoot 5 shots per quarter. The shots can

come from anywhere behind the 3-point line, however, the same spot cannot be used

twice in the same quarter.

Between quarters and after the 4th

quarter, each player will shoot two free throws. The

free throws get added to the point total at the end of the game.

Each made basket is worth 1 point in quarters 1-3. In the 4th

quarter, each basket is worth

2 points.

If both players happen to be tied after 4 quarters and all free throws are added in, they

will play a sudden death overtime. Well, not exactly sudden death. Basically, each player

gets a 3-point attempt and the first time one makes it and one doesn‟t, the player who

made it is the winner.

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To add to the challenge and pressure on each shooter, prior to beginning the „Four

Quarters‟ game, both partners should agree on a consequence for the loser (i.e. 20 push-

ups, 4 line sprint, 5 down and backs, etc).

Beat the Pro The „Beat the Pro‟ drill is a fun way to end the partner workout. It is definitely a

challenge to beat the pro!! Are you up for it?

In „Beat the Pro‟, pick a player you will be playing against (pick anyone; they won‟t

really be shooting against you).

You start this drill by shooting a free throw until you make one. Once you make a free

throw, you will be in the lead 1-0. Then you go to the corner to shoot a 3-pointer. Keep

moving around the 3-point line and back (corner, wing, top, etc) until there is a „winner‟.

For every three-pointer you make, you get 1 point. Every three-pointer you miss, the

„Pro‟ gets 3 points. Whoever reaches 21 points first wins. Since you will start with 1

point, that means you have to make 20 three-pointers before you miss 7. Chart the score

on the log sheet. Can you beat the pro?

NOTE: If you find it difficult to even come close to beating the Pro, you may choose to

do this drill by only giving the Pro 2 points on a missed shot. Once you can beat the pro,

make it more of a challenge by giving up the 3 points per missed shot.

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"Winning is not a sometime thing. It’s an all time thing. You don’t win once in a while. You don’t do things right once in a

while. You do them right all the time. Winning is a habit.

Unfortunately, so is losing." ~Vince Lombardi

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Chapter 16

Post Shooting Workout Drills

“The great players show how much they want to play during the offseason -- when it‟s hot, when

it‟s tough, and when no one is watching”

-Tony Alfonso

This chapter will cover the drills in the BOTH Post Shooting Workouts. The workout drills are

exactly the same except for the number of shots taken. In the partner post workout, the partner

becomes a defender who should play „dummy‟ defense so the shooter can properly learn and

develop the moves. The partner will play straight-up, tough defense during the „Anything Goes‟

segments. See page 80-C and 80-D for the workout log sheets. The free throw segments are

discussed in Chapter 17.


Visual Free Throw Series (See description, Chapter 14, page 51)

Free or ‘D’ Drill (See description, Chapter 17, page 69)

Drop Step Series The „Drop Step Series‟ allows you to work on a variety of low post scoring moves. The

drop step is a move in which the post player seals off the defender by dropping the leg to

seal him on your backside. A good drop step creates an easy scoring opportunity.

Drop Step Middle Plant the outside foot as the pivot foot and step to the basket with the inside foot.

No dribble. Finish with a baby hook shot. Alternate between both sides.

Drop Step Baseline

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Plant the inside foot as the pivot foot and step to the basket with the outside foot.

No dribble. Finish strong. Alternate between both sides.

Drop Step Middle, Spin Baseline Drop step to the middle, keeping your pivot foot planted. Spin back to the

baseline and finish strong. The spin counter is used if the defense recovers on the

middle drop step.

Drop Step Baseline, Spin Middle Drop step to the baseline, keeping your pivot foot planted. Spin back to the

middle and finish with a baby hook. The spin counter is used if the defense

recovers on the drop step.

Drop Step Middle, Spin Baseline, Up & Under Drop step to the middle, keeping pivot foot planted. Spin back to the baseline,

give a shot fake (up), and then step under for a layup.

Drop Step Baseline, Spin Middle, Up & Under Drop step to the baseline, keeping pivot foot planted. Spin back to the middle,

give a shot fake (up), and then step under for a layup.

Power Drop Step Middle Drop step to the middle using a hard crab dribble. Power it up strong with the

outside hand (baby hook).

Power Drop Step Baseline Drop step to the baseline using a hard crab dribble. Power it up with a strong

layup.

Power Drop Step Middle, Up & Under Drop step to the middle using a hard crab dribble. Give a good head and shoulder

fake (up), then step under and finish with a layup.

Power Drop Baseline, Up & Under Drop step to the baseline using a hard crab dribble. Give a good head and

shoulder fake (up), then step under and finish with a layup.

Short Corner Series Post players often receive the basketball in the short corner; away from the low block but

not all the way out on the wings/corners. The defender is still on your back but you may

be too far out for a straight low post move. This is where the mid-range shot is important

as well as having the ability to put the ball on the floor and finish strong. For more

information on how to perform the forward and reverse pivots, see Chapter 13.

Forward Pivot Middle

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Start under the basket. Toss the ball out with backspin, jump stop as you catch the

ball, then perform a forward pivot to the middle and shoot the basketball.

Forward Pivot Baseline Start under the basket. Toss the ball out with backspin, jump stop as you catch the

ball, then perform a forward pivot to the baseline and shoot the basketball.

Reverse Pivot Middle Start under the basket. Toss the ball out with backspin, jump stop as you catch the

ball, then perform a reverse pivot to the middle and shoot the basketball.

Reverse Pivot Baseline Start under the basket. Toss the ball out with backspin, jump stop as you catch the

ball, then perform a reverse pivot to the baseline and shoot the basketball.

Forward Pivot Middle, Shot Fake, 1 Dribble Perform the forward pivot to the middle, give a shot fake, then take 1 dribble and

shoot the ball.

Forward Pivot Baseline, Shot Fake, 1 Dribble Perform the forward pivot to the baseline, give a shot fake, then take 1 dribble and

shoot the ball.

Reverse Pivot Middle, Shot Fake, 1 Dribble Perform the reverse pivot to the middle, give a shot fake, then take 1 dribble and

shoot the ball.

Reverse Pivot Baseline, Shot Fake, 1 Dribble Perform the reverse pivot to the baseline, give a shot fake, then take 1 dribble and

shoot the ball.

Elbow Attack Series Beyond simply scoring from the low block, post players should have the ability to score

and make moves from the elbow areas. Not only do many offensive sets place the post

players at the elbows, a good post player will work on having a deeper skill set. The

„Elbow Attack Series‟ gives the post player an opportunity to work on these skills.

In the individual post workout, alternate from side to side with each shot by tossing the

ball out to the elbow, catching it, pivoting, and then either taking the shot or making the

move.

In the partner post workout, the partner can rebound and pass the ball back out as the

shooter slides from elbow to elbow.

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Catch and Shoot Catch the basketball, face the basket, take the shot.

Drive to Layup Catch the basketball, face the basket, drive and finish with a layup.

Drive to Pull-Up Catch the basketball, face the basket, take a dribble and finish with a pull-up jump

shot.

Drive to Stepback Catch the basketball, face the basket, take a dribble as you step forward, then step

back and take the shot.

Pass Fake, Finish with any of 4 above Execute a pass fake, then finish with any of the moves above. Pass fakes from this

position will often get the defender to shift and move out of position.

Shot Fake, Finish with any of 4 above Catch the basketball, face the basket, perform a shot fake, finish with any of

above moves.

Jab Step, Finish with any of 4 above Catch the basketball, face the basket, perform a jab step, then execute any of the

above moves.

Range Series For the „Range Series‟, the player will start at his/her furthest shooting range. If you can

shoot 3‟s, start there. If your deepest range is 15 feet, start there. As you develop your

range and gain more confidence, step back further. The idea is to not only improve

shooting range, but to develop the ball skills to make a move from further out on the

floor.

Catch & Shoot Catch the ball and shoot the basketball.

Shot Fake, Dribble & Shot Catch the ball, execute a shot fake, take 1-2 dribbles, pull-up for a jump shot.

Drive Right, Spin & Finish

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Start from the right side of the court at your range. Drive to the basket, plant and

spin (either middle or baseline), finish strong. Finish can be with a layup or short

jump shot.

Drive Left, Spin & Finish Start from the left side of the court at your range. Drive to the basket, plant and

spin (either middle or baseline), finish strong. Finish can be with a layup or short

jump shot.

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"Fight one more round. When your arms are so tired that you can hardly

lift your hands to come on guard, fight one more round. When your nose is bleeding and your eyes are black and you are so tired that you

wish your opponent would crack you one on the jaw and put you to sleep,

fight one more round – remembering that the man who always fights one

more round is never whipped." ~James Corbett

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Chapter 17

The Workout Free Throws

“Hard work beats talent when talent fails to work hard.”

-Anonymous

The free throw shooting portion of each workout is what will make or break you. I have

purposely incorporated a great deal of pressure into the free throw shooting. Not only are there

100+ free throws in each workout, there is a consequence on many of them. The question is, how

will you react when you miss one? Or a couple in a row? Or several?

When you miss several free throws, you will become tired and/or fatigued due to the

consequences. Think it might be harder to shoot with tired legs and sore arms? Yeah, it is. And if

you start missing a few, it will get more and more difficult to make the next free throws without

concentrating and focusing. If and when you start missing some free throws, your attitude and

mental toughness will really determine how well you continue. As I‟ve done this workout with

many players, I‟ve actually had a few quit during the free throw segments. I‟ve heard all the

excuses to get out of shooting. What it really comes down to is their mental toughness -- or lack

of it. It isn‟t easy to shoot free throws at the end of a close, tiring game – it shouldn‟t be easy in a

shooting workout either!

Let me first talk about the Free or ‘D’ Drill, as it is in every workout twice! This drill is a bonus,

or one and one situation. When you step to the free throw line, you are shooting a one and one.

If you miss the front end, you run to the sideline, perform 5 push-ups, then defensive slide across

the court to the other sideline, perform 5 more push-ups, run to the free throw line, set up and

shoot again.

If you make the first but miss the second, just perform 5 push-ups at the free throw line.

Whether you miss the first or second shot, or make them both, the next time up it‟s a one and

one. Continue drill until you have made the desired number (5 or 10 in the workouts). You may,

however, decide to start with a lesser number; especially if you are a poor free throw shooter.

Keep working at it, though, so you can get up to making 10 free throws. Don‟t lower the number

to take it easy. Only start lower if you‟re young or working on your free throw shooting skills.

This drill is THE drill that will test your mental toughness!

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In other areas of the workout log sheets where you are to shoot free throws, you will see the

following:

Free Throws 10 /

Hesitation Dribble 10 /

Stop & Go 10 /

In & Out Dribble 10 /

Combination Move 10 /

Free Throws (1+1 situation) 10 /

Miss 1st = 8 lane slides :: Miss 2nd = 4 lane slides x

In the lines that say „Free Throws‟, shoot until you‟ve made the number stated (in this

example, it is 10 makes).

In the lines that say „Free Throws (1+1 situation), shoot until you‟ve made the

number shown (10), but this is bonus situation shooting. These free throw segments

are much like the Free or „D‟ Drill, however, there is a consequence if you miss the

front end and a lesser consequence if you miss the second shot.

Free Throw Consequences

Below is a list of the consequences in The Mentally Tough Shooting Workout. Feel free

to add your own, change them up, etc, but these consequences are meant to work on

conditioning and strength development. If you can‟t make free throws, you will become a

better athlete!

1. Miss 1st = fullcourt & finish :: Miss 2nd = 3-pt line & finish

If you miss the front end, grab your rebound, speed dribble the length of the court and

back, finishing with a layup. If you miss the second, grab your rebound, dribble out to the

3-point line, then dribble in for a layup.

2. Miss 1st = 5 squat thrusts :: Miss 2nd = 5 squat jumps

You may know of squat thrusts as „burpees‟. Whatever you call them, start in a squat

position with your hands on the floor in front of you. Kick your feet back, while

simultaneously lowering yourself into a pushup. Immediately return your feet to the squat

position, while simultaneously pushing up with your arms. Leap up as high as possible

from the squat position. Continue until you‟ve performed 5.

To do a squat jump, perform a squat then explode and jump as high as you can. Land

softly, squat, jump again. Continue until you‟ve done 5 squat jumps.

3. Miss 1st = 8 lane slides :: Miss 2nd = 4 lane slides

A lane slide is a defensive shuffle from one side of the lane to the other; then continuing

back and forth for desired number. 1 lane slide equals a shuffle across the lane and back.

Make sure to touch the line with your foot. Do not cut it short.

4. Miss 1st = Partner 8 lane slides :: Miss 2nd = Both 4 lane slides

Same as above except the partner will perform the consequence when you miss!

5. Miss 1st = 10 plyo push-ups : Miss 2nd = 5 push-ups

Plyo push-ups, or plyometric push-ups are explosive push-ups. Perform the push up and

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then explode up so your hands leave the ground. Basically, it‟s like doing a clap push-up

without the clap. If you cannot do plyo push-ups, perform regular push-ups.

Again, the free throw shooting segments are really where your mental toughness will be tested.

Stay positive, stay focused, go through your ritual, and concentrate. Through these situations,

you will become a better free throw shooter – if you dedicate yourself to getting better and don‟t

quit!

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"All right Mister, let me tell you what winning means … you’re

willing to go longer, work harder, give more than anyone else."

~Vince Lombardi

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Part VI

The Shooting Workouts

Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price.

VINCE LOMBARDI

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Chapter 18

Charting Your Progress

“Discipline builds winners, winners stay disciplined!”

- Ed McAllister

The log sheets included with The Mentally Tough Shooting Workout are designed so that you can

easily follow the workout you are doing and chart your progress. Charting your progress is

necessary if you desire to reach your goals. If you don‟t keep track, you will not know how you

are shooting, if you are improving, and if you are achieving your goals.

If it helps your motivation, stick a gold star on the days you beat your previous day. Circle it,

highlight it, tape it to your wall, stick it on the refrigerator – whatever it takes for you to be

motivated. However you motivate yourself, be sure to keep track! Will you keep track and reach

your goals? Or will you just shoot around, not keep track, and not get better?

The image below is a partial log sheet from the Individual Perimeter Shooting Workout. As you

can see, all the drills are listed and there is space to keep track of makes and misses. At the

bottom of the sheet is where you calculate your percentages for each workout.

Drill (make / attempts) (make / attempts)

Warmup Sequence

Visual Free Throw Series / 25 / 25

Free or 'D' Drill 10 / 10 /

Reverse Pivot Series x x

Catch & Shoot 10 / 10 /

Sweep & Go 10 / 10 /

Sweep, Crossover & Go 10 / 10 /

Shot Fake & Go 10 / 10 /

Free Throws (1+1 situation) 10 / 10 /

Miss 1st = fullcourt & finish :: Miss 2nd = 3-pt line & finish x x

Field Goal Totals 200 / % 200 / %

Free Throw Totals 100 / % 100 / %

3-pt Field Goal Totals 60 / % 60 / %

Last Chance Free Throws / /

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To calculate your percentage for each category, add up the total number of makes/misses. Then

divide the makes by the attempts to get your percentage. For example, you will have made 100

free throws. If it took you 150 attempts to make 100, your FT % will equal 66% (100 divided

150).

NOTE:

At the top of each workout log sheet, you will see a space to insert your shooting

percentage goal for each of Field Goals (FG), 3-point Field Goals (3-pt FG), and Free

Throws (FT). I can‟t tell you what your goals should be. You will determine that as you

progress through the workout. Once you start reaching your goal, you may decide to

increase by a percentage point now and again.

You will also notice on the very last line “Last Chance Free Throws”. This is your

opportunity to make up for yourself if you fall below your goals. The “Last Chance Free

Throws” works in this manner:

Once you calculate your percentages, check how many total percentage points you are

below your goal (if you fall below your goal). Add all through categories to determine

total percentage points below. Let‟s say, for instance, you fall 8 points below your total

percentage. You will then shoot 8 free throws. If you make all 8, you are done. For every

missed free throw, you will finish with your choice of consequences (determine what

consequence you will perform before shooting the free throws). You may decide to run a

down-and-back sprint per miss, or 10 push-ups per miss, or 2 fullcourt speed dribbles,

etc… The consequence isn‟t important – but make it something tough enough that you

don‟t want to miss the free throws! So, in the above example, if you miss 3 of the final 8

free throws, you will run 5 down-and-back sprints.

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Chapter 19

Mentally Tough Workout Tips & Techniques

“Mental toughness is to physical as four is to one.”

- Bob Knight

I will not give you some guarantee that you will become a dominant scorer simply by owning

this shooting workout. I would like to guarantee that you will become a 90% free throw shooter,

have a 60% field goal percentage, and score 25 points per game. However, your improvement is

based upon you – and you alone! I can guarantee that if you work hard and keep a great attitude,

you will improve and get better. But again, your success will correlate to your level of work.

Work hard = get better. Don‟t practice = not getting better.

What follows are several tips and techniques to help you get the most out of The Mentally Tough

Shooting Workout.

1. Execute the drills at game speed. Practicing shooting and offensive moves at half-speed

will not help you improve. Opponents will not take it easy on you in games – practice just

like you would when playing against them.

2. Something optional in the individual workouts: finish the missed field goals with a layup.

In other words, get your rebound and put it back in for a layup – a made layup – before

going on to the next shot. It‟s a little positive reinforcement (assuming you make the

layups!). These made layups do not count as makes that you chart.

3. If you find yourself getting overly frustrated, take a quick break. Grab a drink of water,

give yourself some positive self-talk and get back at it. Don‟t take an extra long break.

You don‟t get a break in games when things get frustrating (unless your coach sits you

down) … so learn to channel the negativity in your mind to positive actions on the court.

4. If you feel your form changing because you are tired, focus on proper form. I was going

to say take a break, but you need to fight through fatigue in games so you should do the

same here. Give yourself reminders such as „use legs‟, „elbow in‟, „follow through‟, etc

and start making the shots! Also, take a step or two in closer to the basket if needed.

5. Track your progress! This was previously discussed but it is important so I am

mentioning it again! Keeping track allows to see if you are reaching your goals. If you

don‟t keep track, you won‟t know how well you are doing or what you need to work on.

6. Take some time to study your workout log sheets. Don‟t just pay attention to your

shooting percentages, take a close look at your makes/misses for the various shots. See

what areas need work. You might find that you don‟t shoot very well off of a reverse

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pivot, or off the dribble. Learn your game so you can really improve upon your

weaknesses.

7. Push yourself during the consequences. At times, you may want to take it easy. Don‟t. If

your consequence is a sprint down and back, sprint hard. Don‟t just jog. Don‟t skip doing

the consequences. You are punishing yourself for missing too many shots or missing free

throws – do not talk yourself out of the consequence. This is part of the mental toughness

aspect. Will you make excuses or take the easy way out? Or are you mentally tough

enough?

8. Keep moving during the field goal shooting. Your rest comes during the free throws. Of

course, if you are missing free throws, your rest periods will be short-lived!

9. If you‟re doing the individual shooting workout, have a parent, friend, date, etc rebound

your free throws for you. You don‟t need a rebounder in the field goal portions, but it‟s

okay to have one for the free throws.

10. Focus. Whether you are doing the workout alone or with a partner, be focused on

improving. Push yourself and push each other.

11. Be dedicated. You will not become a more dominant scorer by going through these

workouts once a month. At least a couple times per week is good.

12. Mix it up once in awhile. If you‟re a guard, perform the post player workouts once in

awhile. Same thing goes if you‟re a post player; do the perimeter workouts from time to

time. This will help you become a more well-rounded and dominant player. The guard

that can score inside and the post player that can score from the perimeter is that much

better!

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Chapter 20

Shooting Workout Log Sheets

“Winners train, losers complain.”

-Anonymous

The following four pages contain a log sheet for each of the shooting workouts; Individual

Perimeter, Partner Perimeter, Individual Post, and Partner Post.

It is my recommendation that you do not write on the actual log sheet that is in the book. This

way, you will always have the original with which you can make future copies for yourself.

Since there are only 3 daily workouts to chart per page, you will want and need additional copies

from time to time.

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"Never give in. Never give in.

Never, never, never, never give in." ~Sir Winston Churchill

HoopsU.com Individual Perimeter Shooting Workout

Goals: FG%____3-pt%____FT%____

Date: Date: Date:

Drill (make / attempts) (make / attempts) (make / attempts)

Warmup Sequence

Visual Free Throw Series / 25 / 25 / 25

Free or 'D' Drill 10 / 10 / 10 /

Reverse Pivot Series x x x

Catch & Shoot 10 / 10 / 10 /

Sweep & Go 10 / 10 / 10 /

Sweep, Crossover & Go 10 / 10 / 10 /

Shot Fake & Go 10 / 10 / 10 /

Fake Sweep & Go 10 / 10 / 10 /

Stepback 10 / 10 / 10 /

Free Throws (1+1 situation) 10 / 10 / 10 /

Miss 1st = fullcourt & finish :: Miss 2nd = 3-pt line & finish x x x

Forward Pivot Series x x x

Catch & Shoot 10 / 10 / 10 /

Pivot & Go 10 / 10 / 10 /

Jab, Crossover & Go 10 / 10 / 10 /

Jab & Shot 10 / 10 / 10 /

Jab, Shot Fake & Go 10 / 10 / 10 /

Stepback 10 / 10 / 10 /


Miss 1st = 5 squat thrusts :: Miss 2nd = 5 squat jumps x x x

Dribble Move Series x x x

Crossover Dribble 10 / 10 / 10 /

Between the Legs 10 / 10 / 10 /

Behind the Back 10 / 10 / 10 /

Spin Dribble 10 / 10 / 10 /

Free Throws 10 / 10 / 10 /

Hesitation Dribble 10 / 10 / 10 /

Stop & Go 10 / 10 / 10 /

In & Out Dribble 10 / 10 / 10 /

Combination Move 10 / 10 / 10 /


Miss 1st = 8 lane slides :: Miss 2nd = 4 lane slides x x x

Three Point Series x x x

Catch and Shoot 10 / 10 / 10 /

Jab, Stepback & Shot 10 / 10 / 10 /

Free Throws 10 / 10 / 10 /

Jab Dribble, Stepback & Shot 10 / 10 / 10 /

Shot Fake, Slide Dribble & Shot 10 / 10 / 10 /

Baseline 3's 10 / 10 / 10 /


Miss 1st = 10 plyo push-ups : Miss 2nd = 5 push-ups x x x

Game Sims x x xSituation 1: From midcourt :04 10 / 10 / 10 /

Situation 2: From sideline/wing :04 10 / 10 / 10 /

Situation 3: Pull up '3' from midcourt :03 10 / 10 / 10 /

Free or 'D' Drill 5 / 5 / 5 /

Field Goal Totals 200 / % 200 / % 200 / %

Free Throw Totals 100 / % 100 / % 100 / %

3-pt Field Goal Totals 60 / % 60 / % 60 / %

Last Chance Free Throws / / /

- 80-A - The Mentally Tough Shooting Workout

HoopsU.com Partner Perimeter Shooting Workout

Goals: FG%____3-pt%____FT%____

Date: Date: Date:


Warmup Sequence



Mid-Range Square-Ups 10 / 10 / 10 /

3-Point Square-Ups 10 / 10 / 10 /

Free Throws 5 / 5 / 5 /

Elbow Shooting x x x

Catch & Shoot 10 / 10 / 10 /

Shot Fake, Crossover Dribble, Shot 10 / 10 / 10 /

Curl Series x x x

Catch & Shoot 4 / 4 / 4 /

Catch & Go 4 / 4 / 4 /

Jab, Crossover & Go 4 / 4 / 4 /


Jab & Shot 4 / 4 / 4 /

Jab, Shot Fake & Go 4 / 4 / 4 /

Stepback 4 / 4 / 4 /


Miss 1st = fullcourt & finish :: Miss 2nd = 3-pt line & finish x x x1-on-1 Closeout / 10 / 10 / 10

Five Spot 3's x x x

Left Corner 5 / 5 / 5 /

Left Wing 5 / 5 / 5 /

Top 5 / 5 / 5 /

Right Wing 5 / 5 / 5 /

Right Corner 5 / 5 / 5 /



Alternate Random Spot Series x x x

Catch & Shoot 10 / 10 / 10 /

Shot Fake, Drive for Layup 10 / 10 / 10 /

Shot Fake, 1-2 Dribbles, Shot 10 / 10 / 10 /

Anything Goes! 10 / 10 / 10 /


Miss 1st = 10 plyo push-ups : Miss 2nd = 5 push-ups x x x

Four Quarters x x x

1st Quarter / 5 / 5 / 5

2nd Quarter / 5 / 5 / 5

3rd Quarter / 5 / 5 / 5

4th Quarter / 5 / 5 / 5

Total Free Throws / 10 / 10 / 10


Beat the Pro Me: Pro: Me: Pro: Me: Pro:

Field Goal Totals / % 200 / % 200 / %

Free Throw Totals / % 100 / % 100 / %

3-pt Field Goal Totals / % 60 / % 60 / %


- 80-B - The Mentally Tough Shooting Workout

HoopsU.com Individual Post Shooting Workout

Goals: FG%____3-pt%____FT%____

Date: Date: Date:


Warmup Sequence


Free or 'D' Drill 10 / 10 / 10 /

Drop Step Series x x x

Drop Step Middle 8 / 8 / 8 /

Drop Step Baseline 8 / 8 / 8 /

Drop Step Middle, Spin Baseline 8 / 8 / 8 /

Drop Step Baseline, Spin Middle 8 / 8 / 8 /

Drop Step Middle, Spin Baseline, Up & Under 8 / 8 / 8 /

Drop Step Baseline, Spin Middle, Up & Under 8 / 8 / 8 /

Free Throws 10 / 10 / 10 /

Power Drop Step Middle 8 / 8 / 8 /

Power Drop Step Baseline 8 / 8 / 8 /

Power Drop Step Middle, Up & Under 8 / 8 / 8 /

Power Drop Step Baseline, Up & Under 8 / 8 / 8 /


Miss 1st = fullcourt & finish :: Miss 2nd = 3-pt line & finish x x x

Short Corner Series x x x

Forward Pivot Middle 10 / 10 / 10 /

Forward Pivot Baseline 10 / 10 / 10 /

Reverse Pivot Middle 10 / 10 / 10 /

Reverse Pivot Baseline 10 / 10 / 10 /

Free Throws 10 / 10 / 10 /

Forward Pivot Middle, Shot Fake, 1 Dribble 10 / 10 / 10 /

Forward Pivot Baseline, Shot Fake, 1 Dribble 10 / 10 / 10 /

Reverse Pivot Middle, Shot Fake, 1 Dribble 10 / 10 / 10 /

Reverse Pivot Baseline, Shot Fake, 1 Dribble 10 / 10 / 10 /



Elbow Attack Series x x x


Drive to Layup 10 / 10 / 10 /

Drive to Pull Up 10 / 10 / 10 /

Drive to Stepback 10 / 10 / 10 /

Free Throws x x x

Pass Fake, Finish with any of 4 above 10 / 10 / 10 /

Shot Fake, Finish with any of 4 above 10 / 10 / 10 /

Jab Step, Finish with any of 4 above 10 / 10 / 10 /


Miss 1st = 8 lane slides :: Miss 2nd = 4 lane slides x x x

Range Series x x x


Shot Fake, Dribble & Shot 10 / 10 / 10 /

Drive Right, Spin & Finish 10 / 10 / 10 /

Drive Left, Spin & Finish 10 / 10 / 10 /


Field Goal Totals 270 / % 270 / % 270 / %

Free Throw Totals 100 / % 100 / % 100 / %


- 80-C - The Mentally Tough Shooting Workout

HoopsU.com Partner Post Shooting WorkoutGoals: FG%____3-pt%____FT%____

Date: Date: Date:


Warmup Sequence x x x



Drop Step Series x x x

Drop Step Middle 4 / 4 / 4 /

Drop Step Baseline 4 / 4 / 4 /

Drop Step Middle, Spin Baseline 4 / 4 / 4 /

Drop Step Baseline, Spin Middle 4 / 4 / 4 /

Drop Step Middle, Spin Baseline, Up & Under 4 / 4 / 4 /

Drop Step Baseline, Spin Middle, Up & Under 4 / 4 / 4 /


Power Drop Step Middle 4 / 4 / 4 /

Power Drop Step Baseline 4 / 4 / 4 /

Power Drop Step Middle, Up & Under 4 / 4 / 4 /

Power Drop Step Baseline, Up & Under 4 / 4 / 4 /

1-on-1 Anything Goes 5 / 5 / 5 /


Miss 1st = Partner :10 Sprint :: Miss 2nd = Both :10 Sprint x x x

Short Corner Series x x x

Forward Pivot Middle 4 / 4 / 4 /

Forward Pivot Baseline 4 / 4 / 4 /

Reverse Pivot Middle 4 / 4 / 4 /

Reverse Pivot Baseline 4 / 4 / 4 /


Forward Pivot Middle, Shot Fake, 1 Dribble 4 / 4 / 4 /

Forward Pivot Baseline, Shot Fake, 1 Dribble 4 / 4 / 4 /

Reverse Pivot Middle, Shot Fake, 1 Dribble 4 / 4 / 4 /

Reverse Pivot Baseline, Shot Fake, 1 Dribble 4 / 4 / 4 /




Elbow Attack Series x x x


Drive to Layup 4 / 4 / 4 /

Drive to Pull Up 4 / 4 / 4 /

Drive to Stepback 4 / 4 / 4 /


Pass Fake, Finish with any of 4 above 4 / 4 / 4 /

Shot Fake, Finish with any of 4 above 4 / 4 / 4 /

Jab Step, Finish with any of 4 above 4 / 4 / 4 /


Free Throws (1+1 situation) 10 / 10 / 10 /Miss 1st = Partner 8 lane slides :: Miss 2nd = Both 4 lane slides x x x

Range Series x x x


Shot Fake, Dribble & Shot 10 / 10 / 10 /

Drive Right, Spin & Finish 10 / 10 / 10 /

Drive Left, Spin & Finish 10 / 10 / 10 /


Free or 'D' Drill (Partner Does Consequence) 5 / 5 / 5 /

Field Goal Totals / % 140 / % 140 / %

Free Throw Totals / % 80 / % 80 / %


- 80-D - The Mentally Tough Shooting Workout

- 81 -


NOTES

- 82 -


NOTES

- 83 -


NOTES

- 84 -


NOTES

- 85 -


ABOUT THE AUTHOR

Tony Alfonso is the author of The Complete Basketball Strength & Speed Program as

well as the owner and director of HoopsU.com and HoopsUInsider.com.

‘Coach Fonz’ has been coaching basketball for 12 years at the varsity and AAU levels.

He also has several years of experience working at various basketball camps throughout

the Upper Midwest. Coach Fonz is also the Head Strength & Conditioning Coach at

Breck School in Golden Valley, MN. Here, he works with individual student-athletes and

teams to help them become more adept athletically and to prepare them for college and

pro sports.

Born and raised in Antigo, Wisconsin and a graduate of Northwestern College (St. Paul,

MN), Tony currently lives in Roseville, Minnesota.



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the mentally tough shooting workout

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