Make Varsity in Ten Weeks: Part Two – Mid-Range Shooting

Make Varsity in 10 WeeksDedication to this workout will make you a much better than average basketball player because you will become an excellent mid-range shooter. The foul line is 15 feet from the basket. If you can consistently make jump shots from 15 feet you will also be able to score from 20 feet (the high school three point line is 19’9”). Start now and you will be “shooting the lights out” by tryouts in October. During the season, continue the workout as conditioning and to maintain shooting form.

This is a tough workout with no “buddy” system. There is no chatting between sets and no stopping. You can work with a coach or friend as a rebounder/feeder but you don’t get the same level of conditioning if you don’t retrieve the ball yourself. This workout requires discipline and self motivation. When you get to 10 weeks you will be ready for tryouts.

Always warm up before you begin.
Stretch when you are finished.
Always use good form in every exercise.
Keep an exercise log in a composition notebook.
Time your sessions: you will get faster as you get fitter.

CIRCUIT 1

  1. Stand at the foul line
  2. Square yourself to the basket
  3. Stand on the balls of your feet
  4. Feet parallel and pointing toward the basket
  5. Shoulders over feet
  6. Shooting hand (and foot) should be in line with the basket
  7. Get a good grip on the ball with spread fingers
  8. Your off hand is your guide hand
  9. Keep your elbows in
  10. Bend your knees
  11. Lock on to your target
  12. Breathe out as you shoot
  13. Shoot the ball as you extend onto your toes
  14. Your elbow should be level with your eyebrow when you shoot
  15. Roll the ball off your fingers as you shoot
  16. Flick you wrist into the follow through
  17. With the right arc, the ball will drop through the basket
  18. (Some very good shooters always shoot off the backboard)
  19. Make 10 free throws
  20. Rebound the ball
  21. Run back to your spot after each shot
  22. There is no dribbling!
  23. Take one deep breath and breathe out slowly
  24. Shoot on the next exhale
  25. Do not hold your breath
  26. Move to the right elbow, square up, make 10 free throws
  27. Move to the left elbow, square up, make 10 free throws
  28. From the right elbow, take 2 steps towards the corner
  29. Square up, make 10 free throws using the backboard
  30. From the left elbow, take 2 steps towards the corner
  31. Square up, make 10 free throws using the backboard
  32. Go to the right box, back to the basket, take three steps and turn around
  33. Make 10 shots
  34. Go to the left box, back to the basket, take three steps and turn around
  35. Make 10 shots

That is seven spots in all.
Seven spots times 10 shots = 70 made baskets
IF YOU SHOOT 50 PERCENT, YOU WILL HAVE TAKEN 140 SHOTS FROM 15 FEET.

CIRCUIT 2
Repeat the drill taking a JUMP SHOT
Jump straight up and come straight down
Jump as high as you can comfortably while retaining good form
Do not step into the shot
Land softly
Remember, all of the shooting tips apply
IF YOU SHOOT 50 PERCENT, YOU WILL NOW HAVE TAKEN 280 SHOTS.

CIRCUIT 3
Take two steps back and repeat the drill stepping into a JUMP SHOT with a Power Dribble
Power DribbleA hard dribble that rises into your hands as you jump
Jump as high as you can.
Remember, all of the shooting tips apply
MAINTAIN YOUR FORM
IF YOU SHOOT 50 PERCENT, YOU WILL NOW HAVE TAKEN 420 SHOTS.

If you shot 100%, you made 210 shots without missing and you don’t need this drill.
If you shot 70%, you made 294 shots out of 420 shots. You got to that magic number of 300 shots a day (ok, close). Contact me and I will tell you what advanced things you can do to be even better.

NOTES:
Do Mid-Range Shooting EVERY OTHER DAY as a minimum!
You can do it more often after you get your accuracy to 70%
You can add footwork/moves after you get your accuracy to 70%
Become an accurate and consistent shooter before you add stuff!

Do each Mid-Range Shooting Set without stopping
After each spot, record your Shots Made/Shots Attempted, i.e., Foul Line 10/16, Right Elbow 10/20
Calculate your individual and overall percentages
Write the percentages in your log
After each Circuit, rest for two minutes and get some water
After 4 weeks, your percentages should be going up
After 10 weeks you should be shooting 70% or better from all spots
If not, start the drill on the spots where your percentages are low and do an extra set on each of your “weak” spots after all three circuits
After 10 weeks go faster but always in good form

Make Varsity in Ten Weeks: Part Two – Mid-Range Shooting is Classwork! It is practice and conditioning on court. It is ok to take a day off but don’t take too many and stick to the schedule. It will take 4 weeks before you get used to the workout and begin to see development. This shooting drill will make you a Mid-Range Master. If you can master the mid range you can master the game!

EXTRA CREDIT: One day a week do Circuits 2 and 3 starting with your back to the basket.

Email me at czvasser@yahoo.com and I’ll tell you what exercises to add to make you even better or to discuss how the routine and is working for you.

Make Varsity in Ten Weeks: Part One – Shooting and Conditioning
Make Varsity in Ten Weeks: Part Two – Mid-Range Shooting
Make Varsity in Ten Weeks: Part Three – Defense!

Make Varsity in Ten Weeks: Part Two – Mid-Range Shooting PDF

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3 responses to “Make Varsity in Ten Weeks: Part Two – Mid-Range Shooting

  1. Pingback: Make Varsity in Ten Weeks: Part Three – DEFENSE! | NYBasketball

  2. Pingback: Make Varsity in Ten Weeks: Part One – Shooting and Conditioning | NYBasketball

  3. Pingback: Make Varsity In Ten Weeks: Conditioning; Mid-Range Shooting; DEFENSE! | NYBasketball

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