skip navigation
Metro Youth Basketball

Skill Workouts

Players playground

Daily Workout routine- 45 minutes

. In the video below you will see a jump rope routine, a ball handling routine, and basic shooting routine that should be done daily.

2 ball Dribbling

Once you have mastered the ball handling routine above, then you should move up to this Stephen Curry routine. Practice both routines as often as possible to improve your skills

Agility Drills

These drills are designed to help increase your ability to change directions.  You do not need cones to do these drills.  you can use any object you have around the house. Time your speed for each drill to compete against yourself. 

Ladder Drills


Ladder drills will help you work on your agility, balance, speed and quickness by training the most useful movement patterns of most sports including hopping, bouncing and running forward, backwards and sideways

Band Workouts

Here we show to different kind of bands.  We show how to use resistance bands for an upper body workout
and Mini Bands for leg workouts. Leg workout is great for building hip strength to help reduce injuries along with building quickness

Box Jumps

Box Jump workouts are designed to build your reactive jumping ability.  If you don’t have a box,

you can use the sidewalk for most of the drills

Vertical Leap

This program is designed to increase your vertical 

Record Your Progress

Keep track of how much progress you’ve made at the end of each rest week. It’s going to be hard for your players, but stress that if they really want to see results it’s best that they wait until the end of the rest week. We know how hard it is for players to be patient!


If you have any trouble understanding my descriptions of the exercises, Watch our YouTube  video of the exercise being performed.

Jumping Rope – A skipping rope is the only piece of equipment involved in the program. If you don’t have one a piece of rope will do just fine. If you don’t have a piece of rope either jumping up and down on the spot without much bending in the knees will achieve a similar result. Jumping rope involves holding a rope with both hands and swinging it around your body continuously.

Slow-Motion Squats – Involves standing with your feet shoulder width apart. From this position slowly lower down until you are in a deep squat making sure your heels are flat on the ground. Hold for 2 seconds before slowly rising back to the starting position. The descent and rise should each take 4 seconds to complete. Throughout the entire exercise make sure to keep your head up and your back straight.

Lateral Jumps – Lateral jumps are performed best with over a line or a stick. They involve standing parallel to the line on one side and then quickly jumping sideways back-and-forth over the line. Over and back equals one repetition.

Alternating Lunge Jumps – From a normal standing position, take one step forward with your right foot and one step backwards with your left foot. This is your starting position. From this position, jump as high as you can in the air and switch leg positions.

Tuck Jumps – Tuck jumps involve descending into a comfortable squat and then jumping as high as possible and bringing your knees to your chest.

Toe Raises – Stand regularly, then raise up onto the tips of your toes. Lower back down. Don’t rock up and down, do it slowly (not too slowly) but steadily. This is improved by using stairs if you have access to them. 

4-Corners – Involves you imagining 4 dots in a square shape about 15 – 20 inches apart. To complete 4-corners you hop around the square in a clockwise direction landing on each dot for the required number of repetitions. 4 jumps and completing the square equals one repetition.

Single-Leg Lateral Jumps – Exactly the same as lateral jumps except performed on one leg.

High-Reach Jumps – Are similar to tuck jumps, but instead of brining your knees to your chest, you just reach as high as you can. This is done best under a basketball ring or near a wall so that you can tell how much lower your reach becomes as you fatigue. Try to reach the same height through all repetitions. if you don’t have anything to measure against, that’s fine. Just jump as high as you can each repetition.

Straight Leg Calf Jumps – Without bending your knees, jump up and down in the same spot. You won’t get very high off the ground and it will be the ankle doing all the movement which will work the calf muscle.

Phase 1 – Weeks 1 – 3

1. Jumping Rope – 2 minutes.

2. Stretching

3. Jumping Rope – 2 minutes.

4. Slow Motion Squats – 3 sets of 10 repetitions.

5. Lateral Jumps – 3 sets of 20 repetitions.

6. Alternating Jump Lunges – 3 sets of 10 repetitions.

7. Tuck Jumps – 3 sets of 8 repetitions.

8. Toe Raises – 3 sets of 20 repetitions.

Week 4 – Rest.  

Phase 2 – Weeks 5 – 7

1. Jumping Rope – 2 minutes.

2. Stretching

3. Jumping Rope – 3 minutes.

4. Slow Motion Squats – 3 sets of 10 repetitions.

5. 4-Corners – 3 sets of 12 repetitions.

6. Single-Leg Lateral Jumps – 3 sets of 15 repetitions.

7. Alternating Jump Lunges – 3 sets of 15 repetitions.

8. High Reach Jumps – 3 sets of 8 repetitions.

9. Straight-Leg Calf Jumps – 3 sets of 30 repetitions.

Week 8 – Rest.