Okay, then let's structure a 1hr workout for shooting only.
60 minutes.
First warmup, jump around shoot some running layups, etc. Just get the blood flowing.
First 15 minutes: Layups. (L and R hands)
- Reverse layups.
- Standard layups.
- Full-speed / Half-speed layups.
- High-rise layups. (Imagine shooting layups over a 7ft center trying to block your shot. These go high off the glass.)
2nd 15 minutes: Mid-range (5-15ft)
- Baseline jumpers
- 45 degree angle shots (with and without glass)
- Elbow Jumpers
- Free throw area shots
---- 30 minutes left ----
10 minutes: Free throws
- Just free throws. Be consistent, same process/form every time.
10 minutes: 3pt and distance shooting.
- Focus on not changing form for distance. If it's too far, get closer and work your way back out. Don't shoot 3s just to feel cool. It's not a good shot if you're not consistent.
10 minutes: Pull up work.
- Practice all midrange/distance shots by pulling up off of the dribble. Go to your left and go to your right. Full speed, half speed, stop and go, etc. Just work hard on it. Attack from all angles too.
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If you have extra time, extend the sections of the shooting workout that you are struggling in. But those are basics. If you have more questions just ask.
