One Family Workout 

Layups: 80 total 

• Wide finish: 10 makes per hand 

• Inside hand: 10 makes per hand 

• Jump stop: 10 makes per hand 

• Reverse: 10 makes per hand 

Form shooting: 50 total   

• Shadow drill: Make 10  

• Pull drill: Make 10  

• Hip swivels: Make 5 per side (10 total) 

• Cross-step pulls no dribble: Make 5 per side (10 total) 

• Cross-step pulls with dribble: Make 5 per side (10 total) 

Dribble pulls ups: 40 total 

• 1 dribble sweep from left-wing: 5 going right, 5 going left (10 total makes) 

• Shot fake, 1 dribble sweep from left-wing: 5 going right, 5 going left (10 total makes) 

• 1 dribble sweep from right-wing: 5 going right, 5 going left (10 total makes) 

• Shot fake, 1 dribble sweep from right-wing: 5 going right, 5 going left (10 total makes) 

Catch and shoot 3’s: 75 total 

• 5 spot shooting: Make 5 from each spot *start in right corner* (25 total) 

• Corner drifts: Make 10 per corner (20 total) 

• Pop to wing: Make 10 per wing (20 total) 

• Trail to the top: Make 10 

Free throws: Shoot 20 

- Elite = 18 or more 

- Great = 16-17 

- Average = 15 

- Improvement = 14 or less 

TOTAL MADE SHOTS: 260 (if at least 15 free throws are made)