Off-season or In-Season Individual Development Workout
This is the best Individual Development drill that we have seen. It develops:
1. Ability to shoot free throws under pressure2. Conditioning
3. Footwork coming off of a screen or cut
4. Three-point shooting
5. Mental Toughness/Competitiveness
6. Making shots under pressure
Basketball
players are highly competitive people by nature; therefore it is
beneficial to design drills that provide an opportunity for players to
compete against other players or against themselves. The competition
increases the player's enthusiasm for the drill and results in better
intensity during the training session. The Two Minute Drill requires
only one player. The players compete against themselves for their best
score. However, it is extremely helpful to have someone timing the
drill.
Many players practice free throws by shooting 100, 200 or
possibly more in each practice session. While volume shooting is an
important part of developing confidence and rhythm on free throws, this
type of practice does not subject the player to the same conditions
that exist while attempting free throws during a game. Pressure and
fatigue are just two factors that may affect free throw percentage. To
be a successful free throw shooter in games, players must be able to
step to the line a make two in a row while fatigued and under pressure.
The
Two Minute Drill is designed for player to do just that. Players must
step to the free throw line and make two pressure free throws while
fatigued. The objective of the Two Minute Drill Game is for the player
to move from level one to the highest level possible. In order to
advance from one level to another, the player must make a power lay-up,
a spin-and-catch intermediate shot and a three point shot. The player
must shoot until he/she has made each shot, even if s/he misses each
one four times, the level is not completed until each of the three
shots goes in. After making the three-point shot the player immediately
(with no rest!) steps to the free throw line to shoot a one-and-one
free throw. If the player makes both free throws he/she advances to the
next level and repeats the same sequence. If the player misses a free
throw he/she must remain on that level.
The drill is timed for
two minutes. The stopwatch only runs while the player is shooting shots
from the field, like a game. It does not run during free throws. If
there is no one to time the player can wear a sport watch to time
him/herself. The timing of the drill is very significant to its
effectiveness because the clock pushes the player to run hard after
rebounds and to shoot shots that are more game-like. However, if no
timer is available, the player must push him/herself to go hard. To
make it competitive, the shooter can be limited to a total number of
misses or to commit that the first missed free throw will end the game.
Players
compete each practice session against the highest level they have ever
achieved. They may also compete against other players by seeing which
player reaches the highest level in a given amount of time.
The
game may be altered to more benefit to post players. Post players may
choose to substitute the three-point shots or the intermediate shots
with jump hooks or other post moves. It is easy to come up with several
other variations to keep the drill from becoming monotonous.
A video demonstration of the Two Minute Basketball Drill is available here on the mytrainer.com site!
