SKIP 2 My Lou's Dribbling Program

Tennis ball drills- 5 min- dribble a tennis ball around like u would a
basketball
Do these drills with wrist weights and gloves
Backwards dribble running- 1 minute- dribble while running backwards
Windmill around legs w/dribble- 1 minute- dribbling between legs in a
windmill type motion
V-dribble between legs-1 minutes between each leg-dribble between one leg for
a minute then switch legs
Dribble behind back- 1 minute- dribble behind your back
Defense dribble- 2 sets of 50 dribbles with each hand- in a crouch position
like you are under pressure with your guide hand up to keep defenders away
dribble low and hard as fast as possible
Figure eight dribble- 1 minute- while walking dribble between your legs
1 minute rest
Pound 1, 2, crossover- 1minute each hand- dribble twice then crossover and
repeat then switch the hand u do the pound 1,2 in
Spider dribble- 2 minutes
Side v dribble- 1 minute on each side- like the yo-yo dribble with the ball
at your side dribble back and forth
Front v dribble- 1 minute with each hand- same only in front side to side
Between the legs behind the back- 1 minute each direction- dribble between
your leg and then immediately behind your back then switch the leg you are
dribbling between
Dribble with right hand two minutes dribble with left hand two minutes
1 minute rest
Windmill around legs w/o dribble-1 minute each direction- around your legs
in a windmill motion without dribbling then switch directions
Circles around head- 2 sets of 50 each direction
Circles around waist- 2 sets of 50 each direction
Circles around ankles- 2 sets of 50 each direction
Circles around individual leg- 2 sets of 50 each direction
1 minute rest
Fingertip taps in front of body- 50 taps- stick your arms out and tap the
ball back and forth repeatedly
Crossed leg circle dribbles- 1 minute- sit crossed legged and dribble around
your body
Different strokes- 1 minute each way- kneel down trying to dribble as low
and fast as possible, first dribble with both hands, then pinkies, then ring
fingers, then middle fingers, then pointer fingers, then thumbs, then karate
chops, then with the back of your hands, then fists
Sit on a chair dribble under 1 leg then the other then both then like hot
sauce in volume 3 with circles- 3 minutes
Laid back dribble- 1 minute- lie down and dribble behind your head
Walking reverse crossover dribble- 1 minute- walk and dribble under your leg
to the other side and repeat
Dead ball- do drill 15 times with each hand- while kneeling place the
basketball in front of you on the ground then with your right hand hit the
basketball with the back of your hand causing the ball to bounce up then
with your palm try to get the ball to dribble
Lights our dribbling- 3 minutes- dribble in a dark room and do all the moves
you can think of
Do this workout 5 times a week
Try and always keep tapping on something.

SKIP 2 My Lou's Shooting Program

1. Warm up
2. Stretch
3. Shoot 100 shots from anywhere on the court.
4. Make 15 right hand lay ups
5. Make 15 left hand lay ups
6. Make 15 right hand finger rolls
7. Make 15 left hand finger rolls
8. Make 15 reverse lay ups with right hand
9. Make 15 left hand reverse lay ups
10. Shoot 15 free throws
11. Water break-5 minutes
12. Form shooting inside five feet (concentrate on perfect form and not hitting the rim.)-30 shots.
13. Form shooting between 5 and 15 feet. (Concentrate on perfect form and not hitting rim.)-35 shots.
14. Spin pass into your shot from anywhere on the court-35 shots
15. Spin pass into your shot from each baseline inside 3-point arc. (Spin pass from block, catch the ball, pivot and shoot, get rebound and repeat from other side.)-35 shots.
16. Spin pass into your shot from right wing to left wing-30 shots
17. Spin pass into your shot from the key area-30 shots
18. Spin pass into your shot with one-shot fake and a dribble-30 shots
19. Shoot free throws-15 shots
20. Water break-5 minutes
21. Jump shot with dribble- 30 shots
22. Jump shot with a special move (i.e. crossover, spin move, etc..)-20 shots
23. Speed dribble into jump shot-10 shots
24. Change of pace-10 shots
25. Stutter-10 shots
26. Inside out-10 shots
27. Crossover-10 shots
28. Shoot 15 free throws
29. Water break-5 minutes
30. Creative Shots-20 shots
30. 3-pointers-35 shots
31. Beat the Rival- to 10 points
32. Shoot 100 jumpers, rcord your score and try to beat it every day.
33. Shoot 100 free throws, record your score and try to beat it every day.

Do this workout 3 days a week. On another 2 days during the week, shoot 250 left handed shots from anywhere on the court.
Other exercises: Lights out shooting-shoot at a hoop in the dark.

Nerf Drill- Get a Nerf hoop and ball at a Wal-mart or something and shoot around with that. It may sound silly but it works.

Visualization - During the day at school work or whatever, think in your mind about a little guy that shoots all day and all kinds of shots - this drill works wonders. Pete Maravich used it and Dr. Tom Amberry, world record holder for consecutive free throws made with 2, 750, recommends it.