Full Workout: Movement, the Pull-Up Package, and Shooting Tired
Three questions get answered with numbers today: can you shoot arriving off movement, can you create a shot off the bounce, and does any of it survive fatigue. Write everything down. The gap between fresh and tired is the real scouting report.
Duration10 minEquipment1 ball
Close one-hand form shots, then climb: five makes and step back, repeating until reaching game range. Finish the warmup with ten rhythm shots from the free throw area with full routine and held follow-through. The warmup ends when the arc looks like YOUR arc, not when a clock says so.
Coaching Cue
Cue: "Earn the range on the way out. Every day, again."
Block 1: Movement Shooting · 20 minutes
Corner-to-Wing Relocations
Duration10 minEquipment1 ball (passer if available)
Start in the corner. Shot from the corner, then sprint-relocate to the wing while the ball is rebounded (or fetch it yourself and self-toss into the catch), catch with the hop, shoot again. Back and forth, corner-wing-corner, for two minutes, then swap sides. Track makes out of attempts for each side.
The skill is arriving on balance out of a real sprint: decelerate late, land the hop loaded, toes at the rim, no drift. Sloppy feet at the catch is the drill telling you the sprint was unmanaged.
Coaching Cue
Cue: "Sprint full speed, arrive on time, land organized."
Duration10 minEquipment1 ball, 1 cone or chair
Set a cone at the elbow as a screen. Start at the block, curl tight around the cone shoulder-to-shoulder, catch (pass or self-toss ahead of the curl), and shoot in rhythm at the top of the curl. Eight reps curling left, eight curling right. The tight curl matters: a wide loop gives an imaginary defender the whole play back.
Coaching Cue
Cue: "Scrape the screen. Tight curl, square shoulders late."
Block 2: Off-the-Dribble Package · 20 minutes
Duration10 minEquipment1 ball
From the top and both wings: one-dribble pull-up right, one-dribble pull-up left, two-dribble pull-up each way. Four reps of each variation per spot, game speed, tracked. The stop has to swallow the speed: weight settles into the floor for a beat before the rise. Fast into the dribble, quiet into the shot.
Coaching Cue
Cue: "Violent start, silent finish."
Duration10 minEquipment1 ball
One hard dribble at the imaginary defender, then a lateral step-back or side-step to create space, land loaded, rise. Both directions, both wings, tracked. Keep the created space honest: one big controlled step, on balance, not a leaping fadeaway. If makes drop below a third, slow the move down until balance returns.
Coaching Cue
Cue: "Create space with your feet, not by falling away."
Block 3: Shooting Tired · 15 minutes
Duration15 minEquipment1 ball
The honesty block. Sprint to half court and back, then immediately ten shots arrived into off the hop from the wing. Rest 30 seconds. Four rounds, alternating wings, every make tracked ROUND BY ROUND. Fresh percentage was measured in Block 1; this is the tired number. The season goal is not a higher fresh number. It is shrinking the gap between the two, because that gap is what the fourth quarter sees.
Coaching Cue
Cue: "Legs are gone. The order survives anyway: sit, then rise."
Duration10 minEquipment1 ball
Twenty-five free throws with the full routine, made count logged and dated. Tired free throws after a real workout are worth double the calm ones. Same routine every rep, same breath, and the log tells the story across the season.
Coaching Cue
Cue: "Nothing new at the line. Ever."
What to watch today: the deceleration. At this age almost every shooting miss on the move is really a braking miss two steps earlier. If the makes are ugly, watch the two steps before the catch and the fix will usually be standing right there.
