Workout of the Week (WOW): Spot Shooting

This week’s workout is an advanced stationary shooting workout that enforces concentration and lots of focus. The biggest mistake I see with kids and even older players is that they go into the gym with no real purpose. They put up some shots and then call it a day. That is ok if you are content with just shooting around for a bit. If you want to improve your shooting you need to use your time effectively. This workout will help you do that.

This workout is a three-part workout. The first part is form shooting. Pick three spots close to the basket, approximately 6-8 feet distance away from the basket (about 2 meters). I usually pick a spot on each side of the basket and one spot in the middle. Choose whichever spots are comfortable for you. From these spots do simple one or two-handed form shooting. If you do one-handed form shooting, make sure the other hand is off to the side or behind your back. If you want to do two-handed form shooting, meaning the guide hand is on the side of the ball, don’t let the guide hand influence your shot. You still want to shoot with one hand. Make sure you use your legs so it will be easier as you move out to farther distances. Goal is to make five in a row from the three different spots.

Once you make five in a row from the three spots make two free throws in a row.

The second part is midrange shooting. You are first going to pick five spots on the floor to shoot from. Usually both corners, both wings, and the free throw line or slightly above the free throw line are good spots to choose. You need to make three in a row from each spot. Then four in a row from each spot, and finally five in a row from each spot. After you finish a set make two free throws in a row before moving onto the next set. For example, make three in a row from each spot, two free throws in a row, make four in a row from each spot, two free throws in a row, etc.

The third and final part is three point shooting. Again pick five spots. Start by making two in a row from each spot. Then make two free throws in a row. The next set is to make three in a row from each spot. Then make two free throws in a row.

To end the workout you should make ten free throws in a row. Many shooting workouts are based on shooting a certain number of shots or making a certain number of shots. This workout forces you to concentrate even more so you can complete the required number of shots in a row for each set.

If you can make more shots in a row for each spot than go for it. Challenge yourself as you see improvement in your shooting. Don’t be content with making five in a row especially after it gets to be easy. Make it difficult!

 

Leave a Reply