Free from Coach Shea Frazee, NBA Skills Specialist
Coach Shea's Shooting Workout
- 390 shots
- 8 parts
- 52 minutes
The shooting workout Coach Shea runs in the Hoopfit app, written out so you can take it to any hoop. All you need is a ball. Go in order. Shoot from a range where you make about 60% of your shots, and move in if you're missing more than that.
- 01
Warm-up
“While you're skipping you can try and stop and go on different feet.”
- Skip forward and back. Each time you stop, land on a different foot.
- Side shuffles, both ways.
- Hamstring scoops: heel down, toe up, back and legs straight. 10 reps.
- Split stretch with the opposite arm up. 10 reps, then switch legs.
- Side-to-side groin stretch. 10 each side.
- 02
Ball handling
“Make sure that ball is getting all the way across your midline.”
- One-dribble in-and-outs in place, right hand, then left. Ball and foot move together.
- In-and-out to a crossover, 20 feet down and back.
- In-and-out to between the legs.
- In-and-out to behind the back.
- 03
Form shooting
“Keep everything in these straight lines to the rim.”
Close to the rim.
- One-hand form shots. 15
- No-jump free throws, two hands on the ball. It should feel like your one-hand shot. 15
- Three hops: hop, hop, jump to shoot. Keep the ball rising in a straight line. 10
- Crossy feet: 5 starting with your right foot, 5 with your left. Jump to shoot on the last step. 10
- 04
Superset 1: corner
“Ball hitting your hands right as your inside foot hits the floor.”
- Spot shots, weak foot first. 20
- Off the dribble from a closeout: pump fake, pass fake or jab, then go. Alternate directions. 20
- Corner to wing on the move. Start with your inside foot, then try an inside-foot hop and an outside-foot hop. 20
- 05
Superset 2: wing
“Ensure you're in a shot-ready position. Hands up, strong foot already forward.”
- Spot shots, strong foot first. 20
- Transition pull-ups: start a few steps behind your spot, come downhill and pull up. Alternate directions. 20
- Wing to elbow on the move. Mix your footwork. 20
- 06
Superset 3: other corner
“It almost becomes a little jumping free throw once you get a feel for it.”
- Spot shots off a two-foot hop. 20
- In-and-out pull-ups from low on the wing: in-and-out, then add a cross, a between and a behind with each hand, then freestyle. 20
- Windshield wipers, corner to wing and back. 20
- 07
Superset 4: other wing
“Trying to minimize that time between the catch and the ball leaving your hands.”
- Spot shots, changing your footwork every shot: hop, weak foot first, strong foot first. 20
- Off the dribble, any moves you want to work on. Alternate directions. 20
- Elbow to wing on the move. 20
- 08
100-shot challenge
“Rhythm every shot, same rhythm. Should be like a metronome.”
- Seven spots around the court, seven shots at each, from short range. 49
- The same seven spots from long range. 49
- Two free throws to finish. 2
Write down your score and beat it next time.
Run it with Hoopfit.
Here's how you can do a workout like this more efficiently with Hoopfit. Coach Shea leads it on screen in the Hoopfit app. Hoopfit rebounds the ball and passes it back, make or miss. Battery powered. No cords. No partner.
Requires an iPad or iPhone (not included).
