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Best Summer Basketball Workouts

Best Summer Basketball Workouts

Simply because it’s summer doesn’t mean that your basketball strength and conditioning skills are completed.  The summer is an ideal time to continue practicing your basketball drills and will have you prepared and ready for the upcoming basketball season.  That is why we are going to discuss and provide the best summer basketball workouts for you to complete!

The summer season is one of the best times to practice your basketball skills.  Not only will you be ready and prepared for the upcoming season but the added heat that summer provides will have you sweating and exerting yourself to get into tip-top shape.

Stationary Dribble Moves

Stationary dribble moves are a great way to practice your dribbling skills and to ensure you have proper ball handling experience.  These skills are particularly effective as they will be able to assist you in the season and help you to dribble down the court with confidence and power.

  • Right hand high dribble/low dribble (30-seconds)
  • Left hand high dribble/low dribble (30-seconds)
  • 1 hand side-to-side (right hand to right hand or left hand to left hand, continuously for 90-seconds)
  • 1 hand front to back (continuously for 90-seconds)
  • Cross over – keep the dribble low
  • Side to side behind back (continuously for 90-seconds)
  • Figure 8 dribble
  • Scissor dribble (between legs in place)

Dribble Moves on the Move

While stationary dribble moves are important, the true test of proper dribbling moves can only come from dribbling moves while on the move.  That is why it is so important to practice these workouts, particularly in the summer and during the offseason.

  • Change of pace AND change of direction
  • Make explosive move – blow by the defender
  • Concentrate on dribbling with the head up – “eye the defender”
  • Keep the dribble low when in traffic
  • Every move should be done with both hands.
  • Crossover
  • Fake crossover
  • Behind the back
  • Spin move
  • Fake spin move
  • Stutter step
  • Speed dribble – especially with weak hand
  • Hesitation
  • Hesitation crossover
  • Pull back dribble
  • Pull back crossover

Perimeter Moves

Perimeter moves are another essential basketball skill and one that should be honed in on and developed.  These moves will allow you to speed past a defender and to establish dominance before taking a shot.  Practice these drills during the offseason and come back more prepared for the regular season.

  • 1-on-1 – spin the ball to the three-point line, establish a dominant pivot foot using forward or reverse pivot (usually left foot for right hander, right foot for left hander).  Now, turn and face the basket.  Looking for a strong first step on every move without traveling.
  • 30 Jump shots from the perimeter
  • Strong side drive to the basket (1-2 dribbles only, repeat 10-times)
  • Weak side drive (crossover step) to the basket (1-2 dribbles only, repeat 10-times)
  • Strong side drive, pull up jumper, repeating 20-times
  • Weak side drive (crossover step), pull up jumper, repeating 20-times
  • Shot fake, strong side
  • Shot fake, weak side
  • Fake strong, crossover
  • Fake crossover to the weak, strong side drive
  • Jab step – jump shot, repeat ten times
  • Jab step, shot fake, drive to the hoop, repeat ten times
  • Hard dribble, crossover dribble
  • Hard dribble, spin move
  • Hard dribble, behind back
  • Hard dribble, pull back, jump shot
  • Hard dribble, pull back, hesitation, drive to hoop

    Post Moves

  • Low post – post up just above block, spin ball to yourself or have partner feed you
  • Turn around jump shots
  • Jump hook shots
  • Drop step – power up
  • Up and under move
  • Turn and face up – jump shot, drive, fake and drive
  • High post – spin ball out to yourself, turn and face basket
  • Jump shot
  • Strong side drive – 1 dribble to basket
  • Weak side drive – 1 dribble to basket
  • Shot fake, strong side drive
  • Shot fake, weak side drive
  • 1 dribble, spin move, up strong
  • 1 dribble, cross over, up strong
  • Jab steps

Shooting Drills to Practice Over the Summer

  1. Shooting practice is only effective if you go at GAME SPEED
  2. Spin ball to yourself if you don’t have partner to simulate game like situation
  3. With a partner, compete against each other to see who makes more shots while playing effective defense
  4. Time yourself, see how many you can make in 1 minute, 2 minutes, etc.
  5. Keep a record of your scores, chart your improvement
  • Warm-up – One handed shot from 3 feet away.  Concentrate on alignment, up force, arc, and rotation.  Make 10 in a row.  Move back by 8 feet.  Make five in a row.  Move back to foul line.  Make five in a row.
    • Make 10 bank shots from each angle.
  • 50-100 free throws a day (shoot them in groups of 10 when tired) – Chart or record your scores
    • 50-100 3pt shots a day – Chart your scores
    • Shots off the dribble –

– pull up jumpers

– moves on the move (shoot back and forth full court pull-ups if possible)

– 1 on 1 perimeter moves (shot fakes, jab steps, ball fakes, etc.)

  • Shooting workout on the next page is a 1 Hour shooting workout – the better players will practice more
  • With partner(s) – Relocation jump shots – shoot, rebound, pass, relocate…
  • Or 3-man, 2 ball jump shots (1 rebounder, 1 passer, 1 shooter) – shoot 10 at a time

Strength and Quickness Workouts to Practice Over the Summer

Strength and quickness drills are essential skills to have to be a top basketball player.  Again, be sure to practice these drills over the offseason and the summer season to be in peak shape during the basketball season.  Strength and quickness will not only help you with your ability to drive to the basket but will also help you with your defensive abilities.

You may also want to consider implementing HIIT workouts into your routine for added strength and quickness.

Minimum Daily Quickness Workouts During the Summer –

  • Jump rope – both feet, left foot, right foot for 90-seconds
  • Sprints – 10 hard, 30-50 yard sprints
  • Backward sprints, five times on a basketball court
  • Hills or Stairs for ten minutes
  • Line jumps (jump back and forth on either side of line)
  • Square jumps (jump in the form of a square), five times
  • Run 1-2 miles

Minimum Daily Strength Workouts During the Summer –

  • Pushups – work your way up to 100 pushups twice a day
  • Sit-ups – Work your way up to 100 sit-ups twice a day

BASIC SHOOTING WORKOUT

  DRILL    MIN  SHOTS  DESCRIPTION
  Warm-up Jump Rope/stretch    5  
    Form Shooting    2    40  1 handed shot from 3 ft away.  Concentrate on alignment, up force, arc, and rotation.  Make 10 in a row.  Move back to 8 feet.  Make 5 in a row.  Move back to foul line.  Make 5 in a row.  Make 10 bank shots from each angle.  
  Ball Handling    4  20  Dribbling: stationery and moving, 1-on-1 moves, etc.
  Free Throws 1    2  10   
  1 on 1 Perimeter moves    4  30Spin the ball out 15-20’ on wing.  Pivot into triple threat.  Alternate sides w/ jump shots, drives, fakes and drives, and pull backs
  Free Throws 2    2  10 
  3 Pointers  2-3  30Put 2-3 minutes on the clock.  Spin the ball out, shoot 3 pointers.  See how many you can make in 2 minutes.  Try to set a record every time.
  Jumpers’ w/o Dribble  4  30Toss ball and catch it like pass.  Immediately shoot jumper, working quick elevation and release.  Work on 1-2 steps (right/left, left right) simulating coming off screens
  Jumper’s w/ Dribble  4  30Catch ball and make 1-2 hard dribbles into jump shot.  Use no fakes, shot fakes, head fakes, ball fakes, and jab steps.
  Free Throw 3    2  10 
  Bank Shots    2  20Alternate sides shooting bank shots from 10-15 feet.
  Individual Choice    3  30Work on what you want – 3 pointers, pull up J’s, 1 on 1 moves
  Free Throws 4    2  10 
  3 pointers    2-3  30Put 2-3 minutes on the clock.  Spin the ball out, shoot 3 pointers.  See how many you can make in 2 minutes.  Try to set a record every time.
  Game situations    4  20Imagine specific game situations.  Use exact same situation until you score 3 times.  Then move on to a new situation.  Do 10 pushups for 3 consecutive misses.
  Individual choice    3  30    Work on what you want – 3 pointers, pull up J’s, 1 on 1 moves
  Free Throws 5 w/pressure    2  10-50  Shoot until you make 10 in a row or shoot 50 total.  Pushups if you do not get 10 in a row.

POST PLAYER WORKOUT

  DRILL    MIN  SHOTS  DESCRIPTION
  Warm-up Jump Rope/stretch    5  
    Form Shooting    2    40  1 handed shot from 3 ft away.  Concentrate on alignment, up force, arc, and rotation.  Make 10 in a row.  Move back to 8 feet.  Make 5 in a row.  Move back to foul line.  Make 5 in a row.  Make 10 bank shots from each angle.  
  Ball Handling    4  20  Dribbling: stationery and moving, 1-on-1 moves, etc.
  Mikan Drill    1  10  Alternate left- and right-hand lay-ups.
  Free Throws 1    2  10   
  Mikan Drill    1  30  Alternate left- and right-hand lay-ups.
  Free Throws 2    2  10 
  Turnaround Jumpers from Rt/Lt Block    4  30  Toss ball to self on block, turn and shoot.  Alternate turning right and left.  Use glass whenever possible.
  Jump Hooks from Rt/Lt Block    4  30Toss ball to self on block, turn and shoot.  Alternate turning right and left. 
  Bank Shots    2  20Alternate bank shots from 10 feet out.  (Mikan drill jump shots)
  Free Throw 3    2  10 
  Up and Under Move    2  20Fake and duck under, alternate blocks.
  Drop Step Move    2  20Drop-step, (power dribble optional) and power up.
  Perimeter Jumpers    2  30Put 2 minutes on the clock.  Spin the ball out, shoot perimeter jumpers (or 3 pointers.)  See how many you can make in 2 minutes.  Try to set a record every time.
  Free Throws 4    2  10 
  High Post Moves    4  30Spin to the foul line, turn and face.  Jump shots, jab steps, strong side drive, crossover step drive.  Hard dribble spin, Hard dribble crossover.  Jump stops.
  Rebound Put Backs    2  30Throw ball high off glass, go get it, keep it high, put it back off glass.
  Individual Choice    4  30    Low/high post moves, perimeter jumpers, 3 pointers
  Free Throws 5 w/pressure    2  10-50  Shoot until you make 10 in a row or shoot 50 total.  Pushups if you do not get 10 in a row.