Free 4-Day Basketball Development Workout

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Get a free introduction to the Ingram Player Development training system with this 4-day basketball workout designed to help athletes improve their skills, confidence, and consistency.

This program focuses on the fundamentals that separate good players from great players — intentional practice, attention to detail, and game-focused development. Each workout is designed to challenge athletes while building the foundation needed to improve on the court.

What You'll Work On:

Ball handling and control
Shooting consistency
Finishing around the basket
Footwork and movement
Game-speed decision making

Whether you are preparing for a season, trying to earn more playing time, or simply looking to become a better player, this free workout is the first step toward taking your game to the next level.

Put in the work. Build your confidence. Elevate your game.

Day 1: Ball Handling & Control

Warm-Up

  • Ball pounds (right hand) — 30 seconds

  • Ball pounds (left hand) — 30 seconds

  • Crossovers — 30 seconds

  • Between the legs — 30 seconds

Skill Work

Stationary Ball Handling

  • Right hand pounds — 50 reps

  • Left hand pounds — 50 reps

  • Crossovers — 50 reps

  • Between the legs — 50 reps

Moving Dribbling

  • Speed dribble down and back — 5 times

  • Change of direction moves — 20 reps each:

    • Crossover

    • Between the legs

    • Behind the back

Finisher

  • 50 made layups (25 each hand)

Focus: Control the ball before trying to control the game.

Day 3: Finishing & Footwork

Footwork

  • Jump stops — 20 reps

  • Pivot work — 20 reps each direction

  • Jab steps — 20 reps each side

Finishing

  • Strong hand layups — 25 makes

  • Weak hand layups — 25 makes

  • Reverse layups — 20 makes

  • Floaters — 20 makes

Competition Finish

  • Make 10 finishes in a row before leaving

Focus: Become comfortable scoring around the basket.

Day 2: Shooting Development

Warm-Up

  • Form shooting close to the basket — 25 makes

Shooting Workout

  • Mid-range shots — 25 makes

  • Catch-and-shoot shots — 25 makes

  • Off-the-dribble shots — 25 makes

  • Three-point shots — 25 makes

Game Shots

Make:

  • 5 shots from 5 different spots

Goal: 125 total made shots

Focus: Build consistency through proper repetition.

Day 4: Complete Player Workout

Ball Handling

  • 5 minutes of freestyle dribbling

Shooting

  • 50 shots at game speed

Movement

  • Defensive slides — 3 sets

  • Sprint to half court and back — 5 times

Decision Making

Practice:

  • One-dribble pull-ups

  • Drive and finish

  • Change of direction attacks

Focus: Train skills that translate to real games.