get 200+ shots up in 45 minutes: a shooting workout for busy players
Get 200+ Shots Up in 45 Minutes: A Basketball Shooting Workout for Busy Players
In the fast-paced world of basketball, players need a quick, consistent shooting stroke to stay competitive. But what if you're short on time and still want to get in a quality session? This 45-minute shooting workout is designed for players who want to maximize their time on the court, helping you get 200 game-like shots up in under an hour!
Whether you're working on catch-and-shoot opportunities, pull-up jumpers, or free throws, this workout covers all the bases. It's intense but efficient, making sure every minute on the court counts.
The Breakdown: How to Get 200 Shots in 45 Minutes
This workout is divided into several drills that will keep you moving and shooting in a variety of situations. Here’s a step-by-step guide to follow:
***NOTE: CLICK ON THE DRILL NAME TO VIEW A VIDEO DEMONSTRATION *******
Warm-Up (5 minutes) Start by getting into rhythm with form shooting and spin-outs, a great way to activate your shooting mechanics without rushing into game-speed drills.
Form Shooting (2 minutes): Stand 5 feet from the hoop and focus on your mechanics. Shoot 20 form shots, making sure to lock in proper form with every release.
Misdirection Mid-Range Shots (3 minutes): Simulate catching a pass by spinning the ball to yourself at various spots (left wing, middle, and right wing). Take 10 shots from each of these spots for a total of 30 shots.
Total Shots So Far: 50
Stationary Shooting (10 minutes) Next, we’ll focus on building rhythm and accuracy from various spots on the court.
Quick Pick Ups (5 minutes): Pick three spots—baseline, wing, and top of the key—and take 10 shots from each location. Focus on balance and quick release. That’s another 30 shots.
Free-Throws (2 minutes): Step to the line and hit 10 free throws. Keep track of your makes.
Elbow Shots (3 minutes): Alternate between the left and right elbows, taking a total of 15 shots. Concentrate on good form and smooth mechanics.
Total Shots So Far: 105
Movement Shooting (15 minutes) This section mimics the types of shots you’ll get during games when coming off screens or moving into open space.
Catch-and-Shoot off the Move (8 minutes): Start at the baseline and move to five spots—corners, wings, and top of the key. Sprint to each spot, catch the ball, and shoot. Take 5 shots at each spot for 25 shots.
Pull-Up Shooting (7 minutes): Work on your pull-up jumper by sprinting to a mid-range spot (elbow, wing, or free-throw line), pulling up for a shot. Take 5 pull-ups from the left, 5 from the right, and 5 from the middle for a total of 15 shots.
Total Shots So Far: 145
Conditioning + Shooting (10 minutes) Now it's time to push through fatigue and simulate the demands of late-game shooting.
3-Point Shooting (5 minutes): Move beyond the arc and shoot from five spots (corners, wings, top of the key). Take 5 shots from each spot, adding another 25 shots to your total. The key is to spring after your rebound!
Free Throws (2 minutes): Get to the line again and knock down 10 free throws. Keep your focus, even as you get tired.
Fatigue Shooting (3 minutes): Sprint to half-court and back, then immediately take a shot (mid-range or 3-point). Repeat this 5 times. The goal is to practice making shots while tired.
Total Shots So Far: 185
Cool-Down (5 minutes) To finish, focus on free throws to build mental toughness and a smooth stroke, even when fatigued. Free Throws (5 minutes): End with 20 free throws to solidify your shooting form and finish the workout strong.
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Final Total: 205 Shots in 45 Minutes
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Why This Workout Works
This shooting workout is designed to replicate game situations while keeping the intensity high. By varying shot types—catch-and-shoot, pull-ups, 3-pointers, and free throws—you’ll build versatility and muscle memory for any situation. Plus, the added conditioning ensures you’ll be able to hit shots late in games when it counts. For players who are serious about improving, getting over 200 quality shots in just 45 minutes is a great way to make the most of your time on the court. Whether you’re a high school athlete, a college player, or just looking to elevate your game, this workout will help you get there.
Ready to Get Started?
It’s not about how long you spend on the court, it’s about what you do with the time you have. With this shooting workout, you’ll be building confidence, consistency, and the ability to make shots when it matters most.
Check back next week for more workouts and tips to elevate your game
