Basketball Near-Rim Touch and Pivot Circuit

The workout: Focus on hand changes, pivot feet and the order of each power-step finish. Track made baskets for the first six drills; count the final pair by its listed reps and hook shots.

Set up beneath the hoop with clear space on both sides of the basket and through the middle of the key. Complete one round of each paired block in order, finishing the first drill's full dose before starting the second. Keep every listed set within that round. Allow about 7, 7, 8 and 8 minutes for the four blocks, including ball retrieval, rest between sets or drills, setup and transitions. Treat the 30-minute total as an adaptable estimate; actual duration varies with shot completion and rest.

1

Mikan Touch and Outside Pivot (about 7 min)

7 min · Move from alternating hands directly under the rim to a dribble, gather and turn before shooting. Check that the hand changes on each Mikan finish and that the outside foot serves as your pivot in the second drill.

1. Mikan Drill3 sets of 10 makesAlternate right-hand and left-hand layups under the basket, switching hands on each finish.
2. Outside foot pivot shot10 made shotsDribble and gather the ball, then pivot on your outside foot and shoot.

2

Baseline Layups and Jump Hook (about 7 min)

7 min · Practice two close-range releases from different setups: a catch while facing the baseline and a one-dribble jump hook near the basket. Check your facing direction and side changes in the first drill, then the dribble, jump and hook sequence in the second.

1. Mikan Variations Facing The Baseline15 makes alternating sidesFace the baseline, catch the ball and finish with one hand before switching sides.
2. Jump hook15 makesTake one dribble near the basket, then jump and release the ball with a hook motion.

3

One Step Layup and Inside Pivot (about 8 min)

8 min · Compare the footwork before these two shots: one step toward the basket after the gather, then a turn toward the hoop on the inside foot. Check the step count on each lay-in and which foot you pivot on before each shot.

1. One step Lay in10 makes each sideTake one dribble, gather, then take one step toward the basket and lay the ball in.
2. Inside Foot Pivot And Shot10 made shotsPivot on your inside foot to turn toward the hoop, then rise into your shot.

4

Power Step Layup and Middle Hook (about 8 min)

8 min · Both drills use a power step, with a different action afterward. Finish the reverse Mikan with the opposite hand after the step; follow the step with one dribble before the middle hook. Count the reverse Mikan by reps and the middle hook by its four sets of eight shots.

1. Reverse Mikan drill power step16 repsCatch under the basket, take a power step, then lay the ball in with the opposite hand.
2. Power Step Middle Hook Shot4 sets of 8 hook shotsTake a power step, dribble once, then shoot a hook from the middle of the key.

How to progress

Use completion of every listed dose while following the observable drill cues as your self-check. If you cannot complete a listed dose with those cues, repeat the same dose 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.