Basketball Pick-and-Roll Shooting Workout

The workout: The session lists eight drills using one basketball, a hoop, and a screen marker. The blocks contain Attack pick and roll, Quick Pick Up, Rejecting the screen, Advance quick pick up 2, Pick-n-Roll shooting, Pull ups with a side step, Hop downs w. quick pick up, and Advance quick pick up. The doses are 10 reps, 3 minutes, 12 reps, 3 minutes, 15 made shots, 10 reps, 4 minutes, and 15 reps. The cues prompt observation of dropping hips, driving downhill, and bringing the ball up quickly.

The session lists eight drills using one basketball, a hoop, and a screen marker to focus on pick-and-roll reads, pickups, separation, and balanced shooting. The blocks contain Attack pick and roll (hard hedge), Quick Pick Up, Rejecting the screen, Advance quick pick up 2, Pick-n-Roll shooting, Pull ups with a side step, Hop downs w. quick pick up, and Advance quick pick up. The cues prompt observation of dropping hips, driving downhill, bringing the ball up quickly, planting the outside foot, crossing over, gathering with active hands, keeping shoulders square, pushing off the inside foot, landing on both feet, and sweeping the ball upward.

1

Hedge Attacks and Pickups

6 min · This block combines downhill drives and rapid ball gathers to practice attacking a simulated hard hedge and transitioning into a shot.

1. Attack pick and roll (hard hedge)10 reps each sideDrop your hips and drive hard downhill to split the hedge defender.
2. Quick Pick Up3 minutesBring the ball up quickly into your shot pocket off the bounce.

2

Screen Rejections and Advanced Pickups

6 min · These drills focus on counter-movements, asking players to practice rejecting the screen and gathering the ball immediately as the foot plants.

1. Rejecting the screen12 repsPlant your outside foot hard and cross over to reject the screen.
2. Advance quick pick up 23 minutesGather the ball with active hands immediately as your foot plants.

3

Screen Scoring and Separation

4 min · This pair of drills highlights alignment and lateral footwork, prompting players to keep their shoulders square and push off the inside foot.

1. Pick-n-Roll shooting15 made shotsKeep your shoulders square to the rim while coming off the screen.
2. Pull ups with a side step10 reps each directionPush off your inside foot to create lateral space before shooting.

4

Footwork and Rapid Pickups

6 min · The final block targets landing balance and upward ball sweeps, combining simultaneous two-foot landings with fluid shooting releases.

1. Hop downs w. quick pick up4 minutesLand on both feet simultaneously and snap the ball to your pocket.
2. Advance quick pick up15 repsSweep the ball upward in one fluid motion from dribble to release.

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.