Do you compete in your individual workouts?

Some of you just read that sentence and are assuming there’s a typo. Who are you supposed to compete with in an INDIVIDUAL workout?

There’s no typo. In fact, these workouts set you up for the best competition possible - against yourself!

Ultimately, you are competing against “you yesterday.” In other words, are you better today than you were a day ago?

One way to measure your progress is with trackable workouts. Ideally, you are tracking everything you do. It’s the best way to monitor progress.

If that’s too burdensome, mini-workouts can provide a quick and easy way to track improvement with minimal effort.

Here are 3 mini-workouts you can start incorporating into your workouts today to help you finish the season strong!

Mini Workout #1 - Shooting

• Shoot from 4 spots - corners and wings

• At each spot, take the following shots:
• 8 catch & shoot 3’s - 3 points each
• 8 one dribble pull ups (4 going right, 4 going left) - 2 points each
• 4 one dribble finishes at the rim (younger players can use 2 dribbles) - 1 point each

• If you made every shot at a spot, you would earn 44 points. For a high school player, 24 is a good goal. That said, improvement is your goal!

Key Points:

• Catch on a hop on the catch and shoot 3’s or step into your shot.

• On the one dribble pull ups, catch in a sprinter's stance so you are quick and cover maximum distance with your dribble.

• On your finishes, get your eyes on the rim early.

Mini Workout #2 - Dribbling

• Complete the following dribbling series:
• 100 knee pounds (50 per hand)
• 100 ankle pounds (50 per hand)
• 50 inside out dribbles (25 per hand)
• 50 side to side dribbles (25 per hand)

• :90 is a good goal for a high school player. Under 2:00 is a good goal for a youth player.

Key Points:

• On your pound dribbles, imagine trying to dribble the ball through the floor - dribble hard.

• Ankle pounds should be as low as possible while maintaining an athletic stance. Head and chest should remain up.

• Focus on rolling your hand over the ball from outside to inside on the in & out dribbles.

Mini Workout #3 - Finishing

• Start beyond the 3 point line.

• Make a combo move (high school players) or single change of direction move (youth players) and finish at the rim with your weak hand.

• Dribble back out to the closeout spot on the 3 point line and repeat.

• Count your makes in 2 minutes.

Key Points:

• Use a mix of different dribble moves.

• Vary which hand you start your moves with so you get reps going both ways.

• Adjust your type of finish (1 foot, 2 feet, backboard, no backboard) to where you’re at on the court.

The Type Of Comparison You Should Be Doing

Teddy Roosevelt famously said, “Comparison is the thief of joy.”

In my experience, this is true, when the comparison is done to others.

If you focus on players who are not as skilled as you, it’s easy to get complacent. If you focus on players who are more skilled than you, it’s easy to get discouraged. Neither is healthy.

But what is healthy is focusing on yourself! That’s the one comparison that’s within your control.

Use these mini workouts and start beating yourself. When you do, you’ll know you’re getting better!

What do you think? Let us know by leaving your comments, suggestions, and questions...

Comments Most Likes First   Oldest First   Newest First Ram Kumar says: 1/24/2025 at 1:20:52 AM Very helpful workout for individual development. Like     login   register

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