# Basketball Workouts Time-interval based routines. Ball only — no other equipment needed. Priority order: **fun (shooting) → cardio conditioning → basketball skills**. --- ## 15-Minute Workout | Interval | Exercise | Notes | | ----------- | -------------------------------------------------------------------------- | ------------------------------------------------------- | | 0:00–1:00 | **Form Shooting** – Right hand only | Start 3 ft from basket, focus on arc and follow-through | | 1:00–2:00 | **Form Shooting** – Left hand only | Same spot | | 2:00–3:00 | **Form Shooting** – Both hands (normal) | Step back slightly | | 3:00–6:00 | **Layup Sprints** – Sprint, right-hand layup, sprint back, left-hand layup | Alternate sides, push pace | | 6:00–7:30 | **Spot Shooting** – Right corner and right wing (5 shots each) | Catch-and-shoot pace | | 7:30–8:30 | **Spot Shooting** – Top of key (5 shots) | | | 8:30–10:00 | **Spot Shooting** – Left wing and left corner (5 shots each) | Mirror of right side | | 10:00–13:00 | **Free Throws** | Focus on routine and breathing | | 13:00–15:00 | **Cool-down** – Walk, quad stretch, shoulder stretch | | --- ## 20-Minute Workout | Interval | Exercise | Notes | |---|---|---| | 0:00–0:30 | **Warm-up: Low Dribble** – Right hand | Stay low, fingertip control | | 0:30–1:00 | **Warm-up: Low Dribble** – Left hand | | | 1:00–1:30 | **Warm-up: Stationary Crossovers** | | | 1:30–2:00 | **Warm-up: Figure-8 Through Legs** | | | 2:00–2:30 | **Warm-up: Two-Ball Tap in Place** | Alternating hands | | 2:30–3:00 | **Warm-up: Behind-the-Back** | | | 3:00–5:00 | **Cardio: Full-Court Dribble** – Right hand down, left hand back × 2 lengths | Push pace | | 5:00–7:00 | **Cardio: Full-Court Dribble** – Crossover at half court × 2 lengths | | | 7:00–9:00 | **Mikan Drill** – Alternate right-hand and left-hand layups | No dribble, stay under basket | | 9:00–11:00 | **Free Throws** | | | 11:00–12:30 | **Spot Shooting** – Right corner and right wing (5 shots each) | | | 12:30–13:30 | **Spot Shooting** – Top of key (5 shots) | | | 13:30–15:00 | **Spot Shooting** – Left wing and left corner (5 shots each) | | | 15:00–16:00 | **Dribble Attack** – Right elbow: crossover left, finish left-hand layup | Reset each rep | | 16:00–17:00 | **Dribble Attack** – Right elbow: attack right, finish right-hand layup | | | 17:00–18:00 | **Dribble Attack** – Left elbow: crossover right, finish right-hand layup | | | 18:00–19:00 | **Dribble Attack** – Left elbow: attack left, finish left-hand layup | | | 19:00–20:00 | **Cool-down** – Walk, hamstring stretch | | --- ## 30-Minute Workout | Interval | Exercise | Notes | |---|---|---| | 0:00–0:30 | **Warm-up: Low Dribble** – Right hand | | | 0:30–1:00 | **Warm-up: Low Dribble** – Left hand | | | 1:00–1:30 | **Warm-up: Crossovers** | | | 1:30–2:00 | **Warm-up: Behind-the-Back** | | | 2:00–2:30 | **Warm-up: Between Legs** | | | 2:30–3:00 | **Warm-up: Figure-8** | | | 3:00–3:30 | **Warm-up: Two-Ball Tap** | | | 3:30–4:00 | **Warm-up: Hesitation Pound** | Right then left | | 4:00–6:00 | **Cardio: Full-Court Dribble** – Right hand down, left hand back × 2 | Push pace | | 6:00–7:00 | **Cardio: Full-Court Dribble** – Behind-the-back at half court × 2 | | | 7:00–9:00 | **Cardio: Full-Court Dribble** – Between-legs every 3 steps × 2 lengths | | | 9:00–11:00 | **Mikan Drill** – Alternate right/left layups | | | 11:00–13:00 | **Free Throws** | | | 13:00–15:30 | **Spot Shooting** – Right corner and right wing (5 shots each) | | | 15:30–17:00 | **Spot Shooting** – Top of key (5 shots) | | | 17:00–19:30 | **Spot Shooting** – Left wing and left corner (5 shots each) | | | 19:30–21:00 | **Pull-up Jumpers** – Dribble right, pull up from right elbow | | | 21:00–22:30 | **Pull-up Jumpers** – Dribble left, pull up from left elbow | | | 22:30–23:30 | **Dribble Attack** – Crossover → left-hand finish | | | 23:30–24:30 | **Dribble Attack** – Behind-the-back → right-hand finish | | | 24:30–25:30 | **Dribble Attack** – Spin move right | | | 25:30–26:30 | **Dribble Attack** – Spin move left | | | 26:30–27:30 | **Dribble Attack** – Euro step right | | | 27:30–28:30 | **Dribble Attack** – Euro step left | | | 28:30–30:00 | **Cool-down** – Walk, quad stretch, hip flexor stretch | | --- ## 45-Minute Workout | Interval | Exercise | Notes | |---|---|---| | 0:00–0:30 | **Warm-up: Low Dribble** – Right hand | | | 0:30–1:00 | **Warm-up: Low Dribble** – Left hand | | | 1:00–1:30 | **Warm-up: Crossovers** | | | 1:30–2:00 | **Warm-up: Behind-the-Back** | | | 2:00–2:30 | **Warm-up: Between Legs** | | | 2:30–3:00 | **Warm-up: Figure-8** | | | 3:00–3:30 | **Warm-up: Two-Ball Tap** | | | 3:30–4:00 | **Warm-up: Hesitation Pound** | Right then left | | 4:00–6:00 | **Cardio: Full-Court Dribble** – Right hand down, left hand back × 2 | | | 6:00–8:00 | **Cardio: Defensive Slides** – Baseline to foul line and back × 4 | Stay low | | 8:00–10:00 | **Cardio: Full-Court Dribble** – Crossover at half court × 2 | | | 10:00–12:00 | **Cardio: Full-Court Dribble** – Between-legs every 3 steps × 2 lengths | | | 12:00–15:00 | **Mikan Drill** – Alternate right/left layups | | | 15:00–18:00 | **Free Throws** | | | 18:00–21:00 | **Form Shooting** – Right side: start close, step back to wing, step back to 3-point | 5 shots per distance | | 21:00–24:00 | **Form Shooting** – Left side: same progression | Mirror of right | | 24:00–26:30 | **Spot Shooting** – Right corner and right wing (5 shots each) | | | 26:30–28:00 | **Spot Shooting** – Top of key (5 shots) | | | 28:00–30:30 | **Spot Shooting** – Left wing and left corner (5 shots each) | | | 30:30–31:30 | **1-Min Challenge** – Right wing (track makes) | Beat this number next session | | 31:30–32:30 | **1-Min Challenge** – Left wing (track makes) | | | 32:30–34:30 | **Pull-up Jumpers** – Dribble right, pull up from right elbow | | | 34:30–36:00 | **Pull-up Jumpers** – Dribble left, pull up from left elbow | | | 36:00–37:00 | **Dribble Attack** – Crossover → right-hand finish | | | 37:00–38:00 | **Dribble Attack** – Crossover → left-hand finish | | | 38:00–39:00 | **Dribble Attack** – Hesitation → right drive | | | 39:00–40:00 | **Dribble Attack** – Hesitation → left drive | | | 40:00–41:00 | **Dribble Attack** – Between-legs → right finish | | | 41:00–42:00 | **Dribble Attack** – Between-legs → left finish | | | 42:00–45:00 | **Cool-down** – Walk, full-body stretch | | --- ## 60-Minute Workout | Interval | Exercise | Notes | |---|---|---| | 0:00–0:30 | **Warm-up: Low Dribble** – Right hand | | | 0:30–1:00 | **Warm-up: Low Dribble** – Left hand | | | 1:00–1:30 | **Warm-up: Crossovers** | | | 1:30–2:00 | **Warm-up: Behind-the-Back** | | | 2:00–2:30 | **Warm-up: Between Legs** | | | 2:30–3:00 | **Warm-up: Figure-8** | | | 3:00–3:30 | **Warm-up: Two-Ball Tap** | | | 3:30–4:00 | **Warm-up: Hesitation Pound** | Right then left | | 4:00–4:30 | **Warm-up: In-and-Out** – Right hand | | | 4:30–5:00 | **Warm-up: In-and-Out** – Left hand | | | 5:00–7:00 | **Cardio: Full-Court Dribble** – Right hand down, left hand back × 3 | | | 7:00–9:00 | **Cardio: Full-Court Dribble** – Behind-the-back at half court × 3 | | | 9:00–11:00 | **Cardio: Full-Court Dribble** – Crossover every 3 steps × 2 | | | 11:00–13:00 | **Cardio: Full-Court Dribble** – Between-legs every 3 steps × 2 | | | 13:00–16:00 | **Cardio: Defensive Slides** – Baseline to foul line and back × 6 | Stay low | | 16:00–19:00 | **Mikan Drill** – Alternate right/left layups | | | 19:00–22:00 | **Free Throws** | | | 22:00–24:00 | **Form Shooting** – Right side: close, wing, 3-point (5 shots each distance) | | | 24:00–26:00 | **Form Shooting** – Left side: same progression | | | 26:00–28:30 | **Spot Shooting** – Right corner and right wing (5 shots each) | | | 28:30–30:00 | **Spot Shooting** – Top of key (5 shots) | | | 30:00–32:30 | **Spot Shooting** – Left wing and left corner (5 shots each) | | | 32:30–33:30 | **1-Min Challenge** – Right corner (track makes) | | | 33:30–34:30 | **1-Min Challenge** – Right wing (track makes) | | | 34:30–35:30 | **1-Min Challenge** – Top of key (track makes) | | | 35:30–36:30 | **1-Min Challenge** – Left wing (track makes) | | | 36:30–37:30 | **1-Min Challenge** – Left corner (track makes) | Beat your total next session | | 37:30–39:30 | **Pull-up Jumpers** – Dribble right, pull up from right elbow | | | 39:30–41:30 | **Pull-up Jumpers** – Dribble left, pull up from left elbow | | | 41:30–43:00 | **Off-Dribble 3s** – Attack right wing, pull up | | | 43:00–44:30 | **Off-Dribble 3s** – Attack left wing, pull up | | | 44:30–45:30 | **Dribble Attack** – Crossover → left-hand finish | | | 45:30–46:30 | **Dribble Attack** – Behind-the-back → right-hand finish | | | 46:30–47:30 | **Dribble Attack** – Spin right → finish | | | 47:30–48:30 | **Dribble Attack** – Spin left → finish | | | 48:30–49:30 | **Dribble Attack** – Euro step right | | | 49:30–50:30 | **Dribble Attack** – Euro step left | | | 50:30–52:00 | **Dribble Attack** – Hesitation → right drive | | | 52:00–53:30 | **Dribble Attack** – Hesitation → left drive | | | 53:30–55:00 | **Dribble Attack** – Between-legs → right finish | | | 55:00–56:30 | **Dribble Attack** – Between-legs → left finish | | | 56:30–57:00 | **Dribble Attack** – Floater right | | | 57:00–57:30 | **Dribble Attack** – Floater left | | | 57:30–60:00 | **Cool-down** – Walk, full-body stretch, breathing | | --- ## Notes - Ball only — no other equipment needed. - If short on time, cut cardio before cutting shooting. - Track the 1-min challenge makes per spot each session — easiest way to see improvement. - Weak hand first on any drill if you want to prioritize it.