90 minute shooting program organized in 3, 30 minute sessions.

Created by Coach Jeff Sprick

Meant for my Hustle Pack, but can be used by all.

Availability to schedule here

Dear aspiring athlete,

First, please reach out to me to schedule a 1 on 1 session so we can go over the specifics of the drill and individual adjustments to help you practice with purpose! I know there are a lot of words here, but this is so you get the "why" behind the task...once you start drilling these, it will flow and you will create a great rhthym...you may adjust the drills or evolve the drills as you progress, but this is something you can always return to as a foundational set of shooting drills.

Next, congratulations on your dedication to the sport and your pursuit of excellence on the court! As you embark on this journey, I want to emphasize the significance of practicing fundamental movements. The foundation of any successful athlete lies in mastering the basics, and this is where muscle memory and repetitions play a crucial role. By consistently practicing the fundamental movements, you develop muscle memory, which enables you to perform these actions instinctively during high-pressure situations in games. The greats always returned to the fundamentals, and they got really good and smooth at stacking the fundamentals. Those stacks are the beautiful moves you see them do...but without the fundamentals...they would not be able to do it.

The following 3 sessions will help develop a repeatable and effective approach to improving your shot. While the 3 sessions take about 90 minutes to complete, putting more time in is encourage. Also, allow yourself to be creative while working through the drills. Being creative means, you need to give yourself permission to make mistakes. Sometimes mistakes turn out to be extraordinary gifts - in more than one way!

In every practice, I encourage you to put purpose in your efforts. Each repetition should be deliberate, with a clear intention to improve and refine your skills. Remember, it's not just about the quantity of repetitions, but the quality that matters most. With purposeful practice, you are laying the groundwork for continuous improvement, allowing you to rise to the next level in your athletic journey.

As Kobe Bryant once said, "I can't relate to lazy people. We don't speak the same language. I don't understand you. I don't want to understand you." This quote serves as a powerful reminder that greatness is achieved through hard work and dedication to perfecting the fundamentals. Embrace the grind, and it will set you apart from the rest.

Working on the fundamentals may not always be the most glamorous or exciting part of your training, but it is the key to unlocking your true potential. When you have a strong foundation, you will have the confidence and ability to take on more complex challenges, elevate your game, and reach new heights as an athlete.

So, embrace the fundamentals, cherish the process, and stay committed to putting in the work. Your dedication will undoubtedly propel you towards success, both on and off the court. Remember, greatness is not achieved overnight; it's built one purposeful repetition at a time. Piece by piece. Decision by decision.

Keep pushing forward and stay hungry for improvement. I have no doubt that with your focus on the fundamentals, you will achieve greatness in your basketball journey. Best of luck and keep grinding!

With respect and love,

Coach Sprick

P.S. Remember, every decision can be a fresh start & there is no limit on how many fresh starts you get! Jesus guarenteed that for all of us. Do tough stuff. Help others. Give God the glory!

This is a 90 min shooting program organized in 3 sessions. By committing to this program, you are embarking on a journey of improvement and growth as a basketball athlete. Consistency is key to unlocking your potential, and following this program diligently will lead to significant progress in your shooting abilities. Recommendation is to complete this 90 min session at least twice a week.

Session Focus and Visualization: 

Each session, you'll have a specific focus to improve different aspects of your shooting technique and mental approach. Before each session, take a moment to visualize yourself successfully executing the daily focus. Visualization enhances your mind-body connection and primes you for peak performance. 

Drills

The drills are named and a brief description on how to complete and train the drill is provided. HOWEVER, please reach out to me to schedule a 1 on 1 session so we can go over the specifics of the drill and individual adjustments to help you practice with purpose! I know there are a lot of words here, but this is so you get the "why" behind the task...once you start drilling these, it will flow and you will create a great rhthym...you may adjust the drills or evolve the drills as you progress, but this is something you can always return to as a foundational set of shooting drills.

Motivating Quotes: 

At the end of each session, you'll find motivating quotes from Michael Jordan, Kobe Bryant, or Jocko Willink. These quotes inspire resilience, mental toughness, and relentless pursuit of excellence. Understanding the deeper message behind each quote will empower you to overcome challenges and stay committed to your basketball journey. At the end of the session I share one view on the quote, but it would be worthwhile for you to ponder on them also.

These foundational drills and movements lay the groundwork for more complex moves in the future. Michael Jordan once said, "I never get bored with fundamentals." This quote reminds us of the importance of focusing on the fundamentals, as they are the building blocks of greatness. Practicing these drills helps a competitive aspiring athlete become more versatile and effective in various game situations. Additionally, the injury prevention stretches included in each session promote flexibility and reduce the risk of injuries, which is crucial for an athlete's longevity and consistent performance on the court. Remember, mastering the fundamentals allows you to excel and confidently take on more significant challenges in your basketball journey. Keep up the hard work, and you will continue to grow and improve as a player.

• Focus: Mastering close-range shooting form and technique. 

• Visualization: See yourself shooting with perfect form, consistent release, and confidence. 

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• DRILLS (Approximately 30 Minutes)

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• Drill 1: S-L-O-W Down and Tune Up (10 minutes)

  • As you shoot, exhale your breath.

  • No ball shooting form 10 shots - Visualize swishes

    • Stand at the free throw line and visualize swishes as you shoot (with out the ball)

    • Guide Hand on guide hand side and Shooting Hand on shooting hand side. Hold your form, make a really good follow through and do not allow your guide hand to turn into a Thumb Flick..

    • As you move the ball from pocket to shooting form, say 2 words, one word for each movement…I like to say WILD (as ball moves from hip to above my chin) and CATS as I perform my shot.

    • Eyes on the rim - I look at where the net is looped to the rim and visualize putting the ball right over top of that for a swish. You can choose a different location, but keep it consistent.

  • Add a ball and perform Line Shooting 10 shots 

  • One hand Reverse waterfall (Ball moves first than the legs) 10-20 shots

  • Switch hands and work Reverse waterfall…10-20 shots

  • Rock’n Toes (Ball in pocket as you rock on heels) 10-20 shots

  • Very close to front of rim for arc 10-20 shots

  • Make it and take a step back 10-20 shots

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• Drill 2: Around the world (10 minutes)

  • Use chalk to create 10-20 spots within 5 to 10 feet of the basket. 

  • Number the spots and work your way through each of them. 

  • Try to make it to the end without missing. If you do miss, start over at the first spot. 

  • As you shoot, exhale your breath.

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• Drill 3: Mikan Drills (10 minutes) 

  • Forward Mikan (10 makes on both sides)

    • Begin under the basket, with your back to the free throw line. 

    • Alternate layups with each hand. 

    • As the ball goes through the net, position your footwork for a layup on the other side. Your inside foot plants as you catch the ball, this prepares you for the next layup. 

    • Start at your own pace, slow is fine. Your goal is to make it smooth and graceful. 

    • Once you get the hang of it, challenge yourself by not allowing the ball to touch the ground.

    • Find your breath and use it in your movements.

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  • Reverse Mikan (10 makes on both sides)

    • Same as above but now you begin and finish facing the freethrow line. Footwork is the same, but it will feel different. Keep working through it, you’ll get the hang of it before you know it!

    • Start at your own pace and as you get the hang of it, continue to smooth out your movements. The goal is smooth, not super fast.

    • Find your breath in your movements.

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• Injury Prevention (5 minutes)

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• Standing hands stretched high toward the sky, bend at hips and touch your toes. Leave one hand down, and reach the other back up turning your hips, and than switch sides. Each movement comes with an inhale and exhale of breath. 

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• Achilles Stretch (30 seconds each leg) Stand facing a wall with one foot back, lean forward, and keep both heels on the ground to stretch the Achilles tendon.

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• Stretch: Pigeon Pose (30 seconds each leg) Sit with one leg extended straight behind you, and the other bent in front with the knee at a 90-degree angle. Lean forward to feel the stretch in the hip. 

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• Calf Raises (30 seconds) Stand on the balls of your feet and raise your heels off the ground, then lower them back down. 

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• Calf Stretch (30 seconds each leg) Stand facing a wall, extend one leg back, and press the heel towards the ground to stretch the calf. 

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• Knee-to-Chest Stretch (30 seconds each leg) Lie on your back, bring one knee towards your chest, and hold it with both hands to stretch the hip and lower back.. 

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• Quad Stretch (30 seconds each leg) Stand on one foot and bring your other foot towards your glutes to stretch the quad.

• Hamstring Stretch (30 seconds each leg) Sit with one leg extended straight in front of you, lean forward, and reach for your toes to stretch the hamstring.

"I've failed over and over and over again in my life. And that is why I succeed."

- Michael Jordan 

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• Why it's helpful: Michael Jordan, the greatest of all time, emphasizes the importance of resilience in the face of failure. Embracing setbacks as opportunities to learn and improve will drive you towards success as a shooter and as an athlete.

Focus: Enhancing mid-range shooting accuracy and footwork. Be aware of your breathing.

Visualization: Envision yourself knocking down mid-range jumpers effortlessly with smooth footwork. 

DRILLS (Approximately 30 Minutes) 

Drill 1: Tune up your shot (5-8 min)

Drill 2: 5 Spot Mid-Range Drill (5 minutes) 

• Position five spots around the mid-range area, and take 10 shots from each spot.

• Focus on using proper footwork and getting into a rhythm. 

• Pass the ball to yourself, and your inside foot plants as you catch the ball, smoothly move into your shot.

• As you shoot, exhale your breath.

Drill 3: One Dribble Pull-Up (5 minutes) 

• Start at the free-throw line extended, take one dribble, and pull up for a jump shot. Perform 15-20 shots, alternating sides. 

• As you shoot, exhale your breath.

Drill 4: 2 Feet Hop, Turn, Shoot (5 minutes)

• Start 7 feet or so from the basket with your back to the basket and in triple threat position.

• Hop and turn facing the basket, landing athletically on 2 feet. 

• Shoot the ball into the hoop.

• Work your way around 7 to 10 feet from the basket performing these. 

• As you shoot, exhale your breath.

Drill 5: Lean forward on one foot flow back into a shot (5 minutes)

• Start facing the basket.

• Balance on one foot, bringing one knee towards your chest and leaving the other on the ground.

• Lean forward at the hips, and place the bottom of the basketball on the top of your foot on the ground.

• Smoothly move the ball back up and shoot the ball into the hoop, not stopping along the way.

• Shoot 20 shots like this from various spots 7 to 10 feet from the basket and than switch feet.

• As you shoot, exhale your breath.

Injury Prevention (5 minutes)

Standing hands stretched high toward the sky, bend at hips and touch your toes. Leave one hand down, and reach the other back up turning your hips, and than switch sides. Each movement comes with an inhale and exhale of breath. 

Achilles Stretch (30 seconds each leg) Stand facing a wall with one foot back, lean forward, and keep both heels on the ground to stretch the Achilles tendon.

Stretch: Pigeon Pose (30 seconds each leg) Sit with one leg extended straight behind you, and the other bent in front with the knee at a 90-degree angle. Lean forward to feel the stretch in the hip. 

Calf Raises (30 seconds) Stand on the balls of your feet and raise your heels off the ground, then lower them back down. 

Calf Stretch (30 seconds each leg) Stand facing a wall, extend one leg back, and press the heel towards the ground to stretch the calf. 

Quad Stretch (30 seconds each leg) Stand on one foot and bring your other foot towards your glutes to stretch the quad.

Hamstring Stretch (30 seconds each leg) Sit with one leg extended straight in front of you, lean forward, and reach for your toes to stretch the hamstring.

Knee-to-Chest Stretch (30 seconds each leg) Lie on your back, bring one knee towards your chest, and hold it with both hands to stretch the hip and lower back.

"Everything negative - pressure, challenges - is all an opportunity for me to rise." 

- Kobe Bryant 

Kobe Bryant's quote highlights the transformative power of challenges. Embracing pressure and difficulties as opportunities for growth fuels your journey towards becoming a mentally tough shooter. 

Focus: Developing long-range shooting skills and arc consistency. 

Visualization: Picture yourself confidently knocking down long-range shots with a high, consistent arc. 

DRILLS (Approximately 30 minutes)

Drill 1: Tune Up (5 minutes)

Drill 2: Elbow to elbow 20 shots 

• Pass to yourself, practicing good foot work as you shoot at each elbow.

• As you shoot, exhale your breath.

Drill 3: Power Dribble Step Back Shot 20 shots

• 10 to 12 feet from the rim.

• Spin pass to yourself, practicing good foot work on the catch.

• Power dribble, and as you do, take a step with your guide hand foot to the side or back.

• That is your step back and where you’ll shoot from

• As you shoot, exhale your breath.

Drill 4: 3-Point Shooting (10 minutes) Start at one corner of the 3-point line and move around the arc, taking shots from each spot. Perform 15-20 shots, focusing on shooting with a high arc. 

• You may find you naturally turn a little while shooting. This is fine! You do not need to have 10 toes to the basket at all times. 

• What’s important is your feet should be pointing in the same or close to same direction at the start of your shot (at the basket, slightly angled, etc…) and you bend the knees, to generate power up…but remember, before you move up with your knees, the ball moves from your pocket to right around or above your chin. (The trick here is getting the timing right and making the movement smooth.)

• You may find squishing down with your guide hand foot, like squishing a bug, helpful.

• As you shoot, exhale your breath.

Drill 5: Game-Speed Shooting (10 minutes) Combine close, mid-range, and long-range shots into a game-like sequence. Perform 10-15 shots in each zone, mimicking different in-game scenarios. 

• Spin pass to yourself, and as you catch the ball, your inside foot plants.

• Be creative here, adding in pump fakes, step backs,  jab steps, or pivots as you shoot.

• Pretend you’re being guarded and play an imaginary game.

• As you shoot, exhale your breath.

Drill 3: Free Throws

• Make 20 Free Throws

• As you shoot, exhale your breath.

Injury Prevention (5 minutes)

Standing hands stretched high toward the sky, bend at hips and touch your toes. Leave one hand down, and reach the other back up turning your hips, and than switch sides. Each movement comes with an inhale and exhale of breath. 

Achilles Stretch (30 seconds each leg) Stand facing a wall with one foot back, lean forward, and keep both heels on the ground to stretch the Achilles tendon.

Stretch: Pigeon Pose (30 seconds each leg) Sit with one leg extended straight behind you, and the other bent in front with the knee at a 90-degree angle. Lean forward to feel the stretch in the hip. 

Calf Raises (30 seconds) Stand on the balls of your feet and raise your heels off the ground, then lower them back down. 

Calf Stretch (30 seconds each leg) Stand facing a wall, extend one leg back, and press the heel towards the ground to stretch the calf. 

Knee-to-Chest Stretch (30 seconds each leg) Lie on your back, bring one knee towards your chest, and hold it with both hands to stretch the hip and lower back.

Quad Stretch (30 seconds each leg) Stand on one foot and bring your other foot towards your glutes to stretch the quad.

Hamstring Stretch (30 seconds each leg) Sit with one leg extended straight in front of you, lean forward, and reach for your toes to stretch the hamstring.

"Discipline equals freedom." 

- Jocko Willink 

Why it's helpful: Jocko Willink's quote emphasizes the liberating power of discipline. Staying disciplined in your training and commitment leads to the freedom of growth and progress in your shooting journey. By showing up and putting in the work consistently, ESPECIALLY when you don’t feel like it, you create discipline.