🏀 HOOPS

Pick a session

2–3 sessions per week. Knee-friendly: minimal jump, no sprints, no plyo on concrete.

Session 1 · ~60 min

Shooting

Highest ROI for solo training. Focus on form, not explosiveness.

  • Mikan drill
  • Form shooting (close)
  • 5-spot mid-range
  • Free throws
  • Catch & shoot
  • Off the dribble (1–2 dribbles)
  • FT tired (finish)
Session 2 · ~40 min

Handle & footwork

Develops independent of the knee. Stay tall, slow cuts. No two-ball, single bottle as marker.

  • Pistol Pete warmup
  • Stationary pound
  • Stationary combos
  • Single-marker attack (water bottle)
  • Pull-up off 1–2 dribbles
  • Finishing both hands
Session 3 · ~45 min

Game-like

Pressure simulation + tracked free throws under fatigue.

  • Spot shooting (5 min)
  • Beat the pro
  • FT under fatigue
Session 4 · ~30 min

Finishing

Mikan family + floater work. Knee-friendly: no power-layups, no hop-stops, no jump-cuts. Soft footwork only.

  • Mikan drill
  • Reverse Mikan
  • 1-step layup ladder
  • Floater — elbow
  • Floater — short paint
  • Euro-step finish
  • Inside-hand reverse
Session 5 · ~90 min

Full session

Curated combined day. Use when knee feels good and you have ~90 min. Skips the heavier handle volume.

  • Mikan drill
  • Form shooting (close)
  • Pistol Pete warmup
  • Stationary combos
  • Single-marker attack
  • 5-spot mid-range
  • Free throws
  • Spot shooting (5 min)
  • FT under fatigue