Basketball Four-Station Rim-to-Range Workout

The workout: This structured basketball rim to range workout organizes eight specific drills into a four station sequence for intermediate players training alone. The session includes stationary touch shots and reverse Mikan finishes near the basket before transitioning to single ball crossover entries and counter pull-ups. Next, players execute two ball wall passes to test coordination, followed by solo rebound perimeter shooting and cone based elbow pull-ups. Each station contains two drills to practice control, ball handling, and shooting accuracy across the court.

The basketball rim to range workout provides a direct, technical sequence designed for solo intermediate players. The training session is structured into four distinct two-drill stations. Players begin directly under the hoop with stationary one-handed touch shots and reverse Mikan finishes. The second station introduces single-ball crossover entries and cone-based counter pull-up jumpers. The third station shifts to the wall, requiring players to manage two basketballs simultaneously through air passes and scoop passes. Finally, the fourth station targets the perimeter, where players perform solo self-rebound college three-pointers and cone-based elbow pull-ups. This sequence tests ball control, coordination, and shooting accuracy across multiple spots.

1

Rim Touch Station

6 min · This block groups stationary touch shots and reverse Mikan finishes to establish touch around the basket. Observe the soft wrist release and the power step footwork near the rim.

1. Touch Shots10 makesRelease the ball with one hand at the peak of your reach while remaining stationary without jumping.
2. Reverse Mikan drill power step16 repsSecure the catch under the basket, plant your inside foot, and finish with the opposite hand.

2

Crossover Entries

5 min · These drills combine single-ball ball handling with cone-based shot creation. Observe the hip level during the crossover and the balance during the pull-up rise.

1. 1 dribble cross45 secondsKeep hips low, execute one hard pound dribble, and snap the single basketball across your body.
2. Double behind the back dribble combo pull ups10 makesDribble around the cones, perform a quick counter crossover, and rise into the pull-up shot.

3

Two-Ball Wall Passing

4 min · This block pairs two distinct wall passing drills to test multi-ball coordination. Observe the flight of both balls and the timing of the underhand scoops.

1. Air Passing1 minutePass one ball with two hands while keeping the second ball in the air with quick wall releases.
2. Scoops1 minuteHold one ball while executing continuous underhand scoop passes against the wall with the other ball.

4

Perimeter and Elbow Shooting

9 min · These drills combine perimeter shot-making with off-dribble midrange pulling. Observe the footwork setup after self-rebounds and the change of direction at the cone.

1. College 3-pointers (5 from 5)25 shotsShoot from deep, retrieve your own rebound, and quickly set your feet at the next spot without a passer.
2. Elbow Pull-Ups10 makesDribble hard to the cone, change direction sharply, and pull up for the midrange shot.

How to progress

Players can use the completion of every listed dose while following the observable drill cues as a self-check. If a player cannot complete the listed dose with those specific cues, they should repeat the same dose during the next session before adding speed, repetitions, or resistance. This is a practice recommendation, not a guarantee of readiness or results.

This workout is one piece of a bigger plan — see how to build a full basketball training program around it.