Ray Allen Workout
Total time: 1 .5 hours w/partner ***Faster with rebounder
Shots: 372-1 hour
Handles: 3 drills-13 mins
Defense: 3 drills-15 mins
What you need: A partner or rebounder
Quantity: Notes:
Warmup:
Burnout: 30 Secs
Suicide Backpedal 1 time
Full court D slide 1 time
Handles:
1 dribble cross
Cross in front Down and back
Through the legs Down and back
Around the back Down and back
***3 Free Throws***
Full court ball handling
Cross overs in front with hesitation Down and back
In n out cross w/hesitation Down and back
Through the legs change direction Down and back
***3 Free Throws***
Full court double crosses
Through the legs cross Down Right side
Through the legs cross Back Left side
***3 Free Throws***
Shooting:
Spot up shooting midrange
7 spots 5 from each spot
***3 Free Throws***
Spot up shooting 3 pt 10 from each spot
7 spots
***3 Free Throws***
Spot up shooting NBA 3 5 from each spot
7 spots
***3 Free Throws***
Back and forths 3 pt 10 from each spot No rest in between spots (50 straight shots)
5 spots
***3 Free Throws***
Pop out shoot 5 from each side ***3 Free Throws After Each Thing***
Catch and shoot 10 shots
Fade and shoot 10 shots
Leave defender shoot 10 shots
Catch jab and shoot 10 shots
Catch shot fake one dribble shoot 10 shots
Catch rocker one dribble shoot 10 shots
Catch sweep one dribble shoot 10 shots
Fade sweep one dribble shoot 10 shots
Defense:
Zig zag full court 3 times One court length is 1
Key close outs 3 each way
Key lane slides 20 x 3
Stretch (Optional):
Stretch all major muscle groups
Foam roll
in between spots (50 straight shots)