In this post, I’m sharing what my 14-year-old daughter Charlotte does on a typical day of basketball workouts. Perhaps there will be something here that you’ll be able to incorporate into your own workouts. I also mean for this to be an example of how I work with players to develop their skills. I mean for this video and post to be a part of a larger conversation about basketball training.
I’m including a video with examples from the workout. I have taken time in the video to explain some of the philosophy about why we do what we do.
When I watch basketball or strength and agility workouts online, I know I often find myself taking notes. I have to take notes, type up notes, and then print out the workout to take into the weight room or on the court. I have created a Google Doc for this Workout and uploaded a PDF for your convenience.
All in a Day’s Work Handout
With the COVID-19 pandemic, we have a lot more time on our hands. This has meant that we’ve spent a lot more time working on basketball together. Most days, this work does not feel like a grind but something my daughters and I enjoy doing together. One of the benefits of all of this time we have is that we can space out our workouts during the day. For example, we might do the on-court workout that takes close to 90 minutes, and then we can rest up before we run our hills. On this day there were four sections of the workout:
- On Court
- Hill Running
- In the Weight Room
- 100 Free Throws. We like to chart for
If you’re interested in learning about shooting technique, I recommend you go to YouTube and search for “Dave Love” and “Manitoba Basketball.” There are two free clinic sessions you can watch and learn a lot about shooting. Dave’s website is here.
Quite a bit of what we do in the weight room comes from two sources:
- Tim Grover’s book Jump Attack. Tim was famously Michael Jordan’s trainer.
- An online presentation I heard from Jacob Hiller. Click here to reach his website.
My daughter Charlotte and I have been trying to get her to shoot the basketball with more arc. If she shoots the ball higher, she increases the room the ball has to go through the hoop.
To shoot the ball higher, she needs to make sure her hand is under the ball, and she needs to lift her elbow. She needs to shoot the ball more up and to the hoop than, say, pushing it out and toward the hoop.
Charlotte needs to build some new habits (especially elbow lift), and so we have added a form shooting segment to our daily workouts to try and build a new habit. Research suggests that she needs to focus on the new habit she is trying to build for approximately thirty days. For the form shooting segment of her workouts, we are thinking pretty much only about arc and elbow lift. The downside of form shooting everyday is that it can get pretty boring.
Sometimes, I think players have to get over being bored when the are trying to create a new habit. However, one way to beat boredom is to create a competition. My kids and I came up with the following “game” for form shooting:
- 5 shots from short, medium, and long for a total of 15 shots
- 1 point if the ball has high arc (we look for over the top of the backboard or the roofline of our house)
- 1 point if the ball goes in
- 1 point if the ball swishes
As soon as we implemented this point system, the girls started making more shots and showing more enthusiasm for their work. As soon as form shooting became a game, the girls’ focus improved.
I’ve been sharing some of what my daughters do for their basketball workouts with hopes to create a community of people who discuss ideas for youth basketball development. I’m sharing what my daughters ages nine and twelve do with hopes that some people will let me know what they are up to.
Currently, we have three on-court workouts we do. Afterwards, we go home for some strength and agility work. We work out three days in a row and then take a day off.
First, here’s the PDF document that lists what we did for the workout: Youth Basketball Workout #2
Below is a video that gives a brief overview of the workout:
I spend quite a bit of time trying to learn about basketball workouts. This includes books, DVDs I order, and YouTube videos. Every once in awhile someone will see my girls playing and ask how much they practice. We try for three days in a row and then we take a day off. Sometimes people will ask for some of the drills we do. Our workouts are always evolving. At the moment, we’ve got three slightly different on-court workouts we do. Those last about an hour and then we go home and do strength work in our basement for forty minutes.
Below, I’m sharing a PDF file with the workouts we’re doing at the moment, a video of one of the girls’ workouts and a YouTube video I saw recently posted by the Utah Jazz.
Hope you find some of this useful. If you’ve got suggestions, comments, or questions, love to hear from you.
Click PDF for Torgerson Sisters Workout #1 June, 2018
Video of June, 2018 Workout
Jazz Fit Video: We Incorporated Some of This into Our Strength Workouts
If you’ve got comments, questions, or suggestion, we’d love to hear from you!