Basketball Perimeter Attack Workout

The workout: The session lists a 24-minute sequence of ball-handling, finishing, and shooting drills. The workout contains four blocks using a basketball, a hoop, and a flat wall surface. The first block pairs pull-ups with a behind-the-back dribble and the mikan drill, while the final block pairs a 1 dribble cross with pull-ups with a between-the-legs dribble. The session lists observable cues like keeping the ball above the shoulders, maintaining a high release point, and observing hip levels during crossovers.

The session lists a basketball perimeter attack workout divided into four technical blocks. The workout contains drills for perimeter escape pull-ups, close-range touch shots, and collegiate three-pointers. The session utilizes a basketball, a hoop, and a flat wall surface. The text lists specific observable cues, such as keeping the ball above the shoulders during the mikan drill, maintaining a high release point, and planting the feet into a 1-2 stop. The blocks list details for observing footwork alignment, hand speed, posture stance, release height, wrist flick, shoulder balance, hip levels, and foot stopping mechanics.

1

Perimeter escape pull-ups

7 min · This block combines perimeter space creation with low-post rhythm. Players observe their footwork alignment during the pull-up and track their hand speed on the interior finishes.

1. Pull-Ups with Behind-the-Back Dribble5 makesExecute a sharp behind-the-back wrap to escape, gather the ball quickly, and lock your eyes on the rim.
2. Mikan Drill20 total makesMaintain a quick, rhythmic tempo and high release, keeping the ball above your shoulders.

2

Ball-control and range reset

8 min · This block pairs close-quarters ball manipulation with deep-range spot shooting. Players observe their posture stance during the figure-eight wraps and monitor their release height on long-range shots.

1. Figure 830 secWeave the ball through your legs in a fluid figure-eight motion, keeping your chest up and eyes forward.
2. College 3-pointers (5 from 5)25 total shotsMaintain the exact same shooting pocket and high release point at the collegiate arc.

3

Passing-to-touch connection

6 min · This block links off-wall passing control with soft paint finishes. Players evaluate their wrist flick on the ball release and check their shoulder balance on the move.

1. Scoops45 secondsUse a one-handed scoop motion to slide the ball off the wall.
2. Touch Shots10 makes each sideFlick your wrist high to create soft backspin and let the ball rise without leaning your shoulders forward.

4

Crossover finish sequence

2 min · This block connects low-dribble ball control with balanced pull-up shooting. Players observe their hip levels during the crossover and check their foot stopping mechanics.

1. 1 dribble cross30 secExecute one hard stationary pound dribble followed by a sharp, below-the-knee crossover.
2. Pull-Ups with Between-the-Legs Dribble5 makesPound the ball through your legs, plant your feet hard into a 1-2 stop, and rise with balanced hips.

How to progress

Use 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 cues, repeat the same dose before adding speed, repetitions, or resistance. This is a practice recommendation, not a guarantee of readiness or results. The session lists observing foot stopping mechanics and rising with balanced hips during the 1-2 stops as part of the final block.

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