CTA SPORTZ TRAINING

SMALL BALL BASKETBALL WORKOUT 

 A small ball workout for basketball builds precision and feel by challenging your hands with drills like finger rolls, palm circles, and tight dribbles (crossovers, between legs, behind back) in a low, athletic stance, making it easier to control a full-size ball later, with progressions from stationary moves to adding movement like zigzag dribbling. 

1.  SMALL BALL SERIES

• Right and left bounding ball 
• Between-the-legs zig-zag 
• Retreat → crossover → attack
   

2.  TWO-BALL SERIES

• Both balls pound  
• Alternate dribbles 
• One high / one low

3.  MOVEMENT DRIBBLING

 Cone drills

• Zig-zag crossover 
• Between-the-legs zigzag  
• Retreat → crossover → attack 

Purpose:
✔ Improve ball control
✔ Increase hand speed & coordination
✔ Build confidence handling the ball

ON-BALL PRESSURE DRILLS

1.  Partner drill – band on defender

• Mirror slides (offensive player moves, defender reacts) 
• Contain the drive (force baseline)
• Cut-off drill (beat them to the spot) 

 No reaching. Chest over hips. Active hands. 

2.  LATERAL SLIDE SERIES 

Band around waist or ankles

• Side-to-side slides (baseline to lane line)
• Zig-zag slides (cone to cone)  
• Close-out → slide → recover 

3.  FORCE TO WEAKNESS

• Play on top of ball
• Force to weak side
• Crowd space and recovery
• Take away triple threat
• Eliminate recovery
• Active hands
   

Explode off outside foot, no crossing feet.

BASKETBALL SHOOTING WORKOUT 

1.  Close range – no jumping at first

• One-hand form shots (right & left) 
• Two-hand set shots 
• Light jump shots (3–5 feet)

2.  Off - the - dribble shooting

• Right-hand pull-ups 
• Left-hand pull-ups 
• Jab → pull-up 
• Crossover → pull-up

3.  Spot - shooting 

5 spots: corners, wings, top

• 10 makes per spot 
• Catch → square → shoot

4.  Form shooting

 Game footwork: 1-2 step or hop.
Read space. Stop on balance.

✔ Build consistent shooting form
✔ Improve catch-and-shoot & off-dribble shots
✔ Develop range, rhythm, and confidence
✔ Train game-speed decision making

JUMPING, REBOUNDING & BOX-OUT WORKOUT 

1.  DYNAMIC JUMP WARM-UP

• Jump rope or pogo jumps  
• Squat → jump (hands up) 
• Lunge → jump – 8 each leg 
• High-knee skips

2.  VERTICAL & SECOND-JUMP SERIES

• Max vertical jumps (touch backboard/rim) 
• Tip drill (2–3 quick jumps without landing)  
• Band-resisted jumps

3.  BOXOUT FUNDAMENTALS
 No ball first

• Hit → seal → pursue 
• Slide + reverse box-out 
• Wall sit (box-out stance)
   

🛑 Wide base, low hips, arms out

🔥 Rebounding is about the 2nd jump. 

👉 Land soft, explode up fast.
✔ Increase vertical jump & second jump
✔ Improve rebounding timing and toughness
✔ Master box-out fundamentals
✔ Build physical and mental dominance on the glass