Basketball Perimeter to Paint Workout

The workout: This basketball perimeter to paint workout lists eight drills. The session lists College 3-pointers (5 from 5), Pull-Ups with Behind-the-Back Dribble, Pull-Ups with Between-the-Legs Dribble, Elbow Pull-Ups, Hesi pull ups, Touch Shots, One step Lay in, and the Mikan Drill. The blocks pair stationary attempts, off-dribble pull-ups, and close-range paint finishes. The drills outline physical cues including setting feet quickly, planting the inside foot, and keeping the ball high under the rim.

The basketball perimeter to paint workout contains eight drills organized into four blocks. The session lists College 3-pointers (5 from 5) and Pull-Ups with Behind-the-Back Dribble in the first block. The second block pairs Pull-Ups with Between-the-Legs Dribble and Elbow Pull-Ups. The third block contains Hesi pull ups and Touch Shots, while the final block pairs One step Lay in and the Mikan Drill. The drills list specific doses such as five spots of five shots, ten reps each side, twelve reps alternating, ten makes, twelve reps total, fifteen reps, ten reps each hand, and twenty reps. The listed equipment is a basketball, a hoop, and open court space.

1

Perimeter Shooting Foundations

13 min · This block pairs stationary catch-and-shoot repetitions with a behind-the-back dribble entry to practice balancing your footwork before the release.

1. College 3-pointers (5 from 5)5 spots of 5 shotsSet your feet quickly, catch clean, and rise up with a high release point.
2. Pull-Ups with Behind-the-Back Dribble10 reps each sideSnap the ball behind your back, plant your feet, and rise into your shot.

2

Off-Dribble Separation

8 min · These drills combine change-of-direction dribbles with direct linear drives to practice stopping your momentum on the pull-up.

1. Pull-Ups with Between-the-Legs Dribble12 reps alternatingDribble hard between your legs, gather your balance, and pull up in balance.
2. Elbow Pull-Ups10 makes from each elbowDribble from the top to the elbow, plant your inside foot, and shoot.

3

Hesitation and Touch

5 min · This block focuses on changing your speed and releasing the ball with a high arc from the mid-range area.

1. Hesi pull ups12 reps totalPause your dribble briefly with a high chest before rising into your shot.
2. Touch Shots15 reps from mid-rangeTake one quick dribble and release the ball with soft touch and high arc.

4

Paint Finishes

6 min · These close-range finishing drills require players to control the ball near the rim and utilize the backboard with both hands.

1. One step Lay in10 reps each handDribble once, take one long step directly to the basket, and finish high.
2. Mikan Drill20 reps alternatingKeep the ball high, use the backboard, and alternate hands under the rim.

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.

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