Form + Flow

Eyebrow

Guard 60-Minute Workout

A complete skill session for a shooting guard focused on handle, shot prep, three-level scoring, pick-and-roll reads, and competitive shooting.

This workout is designed for a big guard who needs to play with skill, pace, balance, and decision-making. The goal is not just to sweat — the goal is to build a player who can handle pressure, create shots, make reads, and score at all three levels.

0:00–0:05

Dynamic Warm-Up + Ball Feel

Get the body loose while waking up the hands, feet, hips, and eyes.
  • Jog baseline to half court and back
  • High knees
  • Butt kicks
  • Defensive slides
  • Carioca
  • Backpedal to sprint
  • Hip openers
  • Ankle bounces
  • Pound dribbles right hand — 20 seconds
  • Pound dribbles left hand — 20 seconds
  • Crossovers — 20 seconds
  • Between legs — 20 seconds
  • Behind back — 20 seconds
Low hips. Tall chest. Violent dribble. Quiet shoulders.
0:05–0:12

Form Shooting + Shot Foundation

Build touch and shot consistency before adding speed.
  • 5 one-hand form shots
  • 5 guide-hand form shots
  • 5 catch, dip, shoot
  • 5 one-dribble rhythm shots
  • 5 free throws

Focus Points:

  • Feet under shoulders
  • Ball starts in shot pocket
  • Elbow under ball
  • Full extension
  • Hold follow-through
  • Land balanced
Every shot should look the same before we add speed.
0:12–0:22

Big Guard Handle Series

Help a taller guard become comfortable creating space and handling pressure.

Stationary combo work — 30 seconds each:

  • Pound cross
  • Pound between
  • In-and-out cross
  • Float dribble into cross
  • Punch drag
  • Between-behind
  • Hesitation cross
  • Retreat dribble into attack

Movement series — 2 reps each side:

  • Hesitation into downhill drive
  • In-and-out into crossover
  • Punch dribble into pull back
  • Retreat dribble into re-attack
  • Between legs into shoulder bump finish
Your dribble has to make the defender react. Don't just do moves — move somebody.
0:22–0:34

Shooting Guard Footwork + Shot Prep

Prepare the athlete to score off catches, relocations, and game movement.

Catch-and-shoot series — 5 makes from each spot:

  • Right corner
  • Right wing
  • Top
  • Left wing
  • Left corner

Footwork options:

  • 1-2 step
  • Hop
  • Inside foot pivot
  • Relocation step-in

Game movement:

  • Start in the corner
  • Lift to the wing
  • Catch and shoot
  • Backpedal out
  • Repeat
Do your work before the catch. Feet, hands, and eyes ready early.

Coach's Standards

Handle: Is the ball low and controlled?

Footwork: Is he balanced before he shoots?

Pace: Can he slow down without stopping?

Shot Prep: Are hands and feet ready early?

Reads: Is he reacting or predetermining?

Finishing: Is he avoiding contact or playing through it?

Body Language: Does he stay locked in after mistakes?

Daily 20-Minute Guard Package

  • 5 minutes ball handling
  • 5 minutes form shooting
  • 5 minutes catch-and-shoot
  • 5 minutes one-dribble pull-ups
Simple goal: Get better at being hard to speed up.

- Details -

Focus: Refine shooting mechanics while incorporating footwork and balance to build rhythm, control, and confidence in every shot—especially under game pressure.

Format: 60-minute clinic combining form shooting, balance drills, and rhythm-based progressions. 30-minute guided pickup: play with purpose—apply what you just learned in live runs.

Who: Open to beginners, intermediate, and advanced players — grouped by level

Includes: Shooting form analysis and feedback. Rhythm and footwork progressions.

Skill Work:

● Shot pocket consistency
● Footwork into shot (stationary, off the dribble, off the catch)
● Balance at release and follow-through
● Mental reset routines and breathing during fatigue
● Shooting under time, pressure, and motion
● Practice new habits while playing

Pricing:

● Cost: $50/player

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Hoop. Life. Balance.