CMS Basketball Fundamentals Program PDF
CMS Basketball Fundamentals Program PDF
CMS Basketball Fundamentals Program PDF
Improvement Program
“Hard work beats talent, when talent doesn't work hard.”
Dear Players: Within this booklet you will find workout programs.
They are not all encompassing, but are a very good place to
start. There will be nobody there to make you do them, only your
self motivation, determination and desire to improve will inspire
you to accomplish them. In addition to the workouts, you will find
a shot chart for recording your daily shooting progress. Use the
workouts and charts every day to make yourself a better player.
Remember:
Always keep your goals in mind. Get the picture of what you
want. Vividly imagine and think positively. Act positively. Believe
enthusiastically and go to work.
“When you improve a little each day,
eventually big things occur…. Not
tomorrow, not the next day, but
eventually a big gain is made. Don’t
look for the big, quick improvement.
Seek the small improvement one day
at a time. That’s the only way it
happens — and when it happens, it
lasts.” — John Wooden
1. Check your feet before and you shoot, BALANCE both feet
square under your shoulders, pointing to the goal
2. Set your shooting wrist when you set the ball in your shot
pocket; “L” in your ELBOWS, “T” with your hands; don’t let them
fly out or in
3. See the rim (with both EYES) between your arms as soon as
the ball passes above your eye level
4. Focus on putting the ball into the goal; “shoot the loops”; do
not watch the ball in flight
5. Your guide-hand fingers & thumb open to the rim; don’t drop
the guide arm; “shake hands with the rim”
6. Time the break of your shooting wrist with your feet coming
off of the ground; no dipping, just up and out
7. Power from your legs, Aiming from your arms & hands
8. Shooting fingers point down into the basket (shot line); “reach
into the cookie-jar” (arch)
9. Frame the goal: hold your FOLLOW-THROUGH until the ball hits
the rim; arms extended: “SHAKE & REACH”
10. Check your feet after you shoot, both feet square under your
shoulders, pointing to the goal; good coordination results in
effortless shooting
B.E.E.F
20 min. MARAVICH Ball Handling WarmUp/Down (everyone)
1- Stationary Non-Dribbling Drills
a. Slaps- holding ball in front of chest slap the ball hard from
hand to hand- 30 times
b. Pinches- just like ball slaps only you pinch it with your
fingers so that it squirts from hand to hand- 30 times
c. Taps- hold the ball over your head with your arms fully
extended tap the ball back and forth between fingertips- 30 times
d. Around the waist- 30 times in each direction.
e. Circles around one leg (left and right)- 30 times in each
direction.
f. Circles around both legs with feet together- 30 times each
direction.
g. With feet together- circles around ankles/waist/head– work up
and work down, the full length of body is 1 rotation- do 20
rotations.
h. Figure 8- 30 times forward and 30 times backward
2- Stationary Dribbling Drills (keep head up and ball low! Use your
finger-pads to dribble and control the ball not your palms)
/5 /5 /5 /5 /5 /5 /5 /5 /5 /5 /10
Total = /60
/20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /10
Total = /230
Total = /290
/5 /5 /5 /5 /5 /5 /5 /5 /5 /5 /10
Total = /60
/20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /10
Total = /230
Total = /290
Date ______________________ Shots made/attempted:
/5 /5 /5 /5 /5 /5 /5 /5 /5 /5 /10
Total = /60
/20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /10
Total = /230
Total = /290
/5 /5 /5 /5 /5 /5 /5 /5 /5 /5 /10
Total = /60
/20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /10
Total = /230
Total = /290
/5 /5 /5 /5 /5 /5 /5 /5 /5 /5 /10
Total = /60
/20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /10
Total = /230
Total = /290
Cougars Basketball
Off-Season Guard Shooting Chart
“Success is peace of mind which is a direct result of self-satisfaction in
knowing that you did your best to become the best you are capable of
becoming.” — John Wooden
Total = /250
Total = /250
Total = /250
Date ______________________ Shots made/attempted:
Total = /250
Total = /250
Total = /250
Cougars Basketball
Off-Season Post Shooting Chart
“Many athletes have tremendous God-given gifts, but they don’t focus on
the development of those gifts. Who are these individuals? You’ve never
heard of them — and you never will. It’s true in sports and it’s true
everywhere in life. Hard work is the difference. Very hard work.”
— John Wooden
Total = /380
Total = /380
Date ______________________ Shots made/attempted:
Total = /380
Total = /380
Total = /380
SHOOTING CHECKLIST - 7 MOST COMMON PROBLEMS