3-LEVEL
THREAT
WORKOUT
Monday: Level 1 – Finishing at the Rim
Focus: Develop elite finishing skills to dominate in the paint.
Duration: 1.5 hours
1. Dynamic Warm-Up (10 minutes)
Jogging with ball handling (crossovers, behind-the-back,
hesitations).
Lateral slides with a basketball.
High knees, walking lunges, and dynamic hamstring stretches.
2. Mikan Drill Progression (10 minutes)
Start with traditional Mikans: make 20 with each hand.
Move to reverse Mikans: make 20 total.
Add spin finishes: Toss the ball off the backboard, catch, and spin
into a finish. Make 15 each side.
3. One-Step Explosive Finishes (20 minutes)
Start at the elbow, take one dribble, and explode to the rim for a
finish.
Make 15 finishes with your dominant hand and 15 with your non-
dominant hand.
Alternate between power finishes, reverse layups, and floaters.
4. Euro-Step & Contact Finishes (20 minutes)
Perform 15 euro-steps from each wing, finishing with either hand.
Add contact: Use a pad or imaginary defender to absorb contact
before finishing.
Make 15 strong finishes on each side of the hoop.
5. Conditioning Free Throws (10 minutes)
Sprint from the baseline to the free-throw line, take two free
throws, then sprint back.
Repeat 10 times. Focus on maintaining form under fatigue.
Wednesday: Level 2 – Mid-Range Scoring
Focus: Master footwork and efficiency in the mid-range.
Duration: 1.5 hours
1. Dynamic Warm-Up (10 minutes)
Ball-handling with movement: pound dribbles, in-and-out
dribbles, and crossovers.
Lateral bounds and defensive slides.
Arm swings and hip openers for mobility.
2. Spot Mid-Range Shooting (15 minutes)
Pick 5 spots inside the arc: corners, wings, and top of the key.
Make 10 shots from each spot using a quick catch-and-shoot
motion.
Focus on balance and high follow-through.
3. One-Dribble Pull-Ups (20 minutes)
Start beyond the arc, take one dribble to your shooting pocket,
and pull up.
Alternate between right-hand and left-hand dribbles.
Make 10 pull-ups from each side and from the top of the key.
4. Step-Back Jumpers (20 minutes)
Start at the free-throw line. Take a dribble, plant your foot, and
step back for a jumper.
Make 10 shots going left and 10 going right.
Add a pump-fake before stepping back for an additional
challenge.
5. Game-Like Moves (20 minutes)
Simulate mid-range scoring situations:
Turnaround Jumpers: Post up near the elbow, spin, and shoot.
Make 15 from each side.
Floaters: Drive into the paint, stop short of the rim, and shoot a
floater. Make 15 total.
6. Pressure Free Throws (5 minutes)
Shoot 20 free throws, imagining game-like pressure. Aim to make
at least 17.
Friday: Level 3 – Three-Point Scoring
Focus: Improve range, accuracy, and shooting off movement.
Duration: 1.5 hours
1. Dynamic Warm-Up (10 minutes)
Sprint and backpedal drills.
Quick feet with the basketball: jab steps, rip-throughs, and
pivots.
Light shooting to loosen up.
2. Spot Three-Point Shooting (20 minutes)
Pick 5 spots around the arc.
Make 10 shots at each spot (50 total).
Focus on speed: catch, set your feet, and shoot quickly.
3. Off-the-Dribble Threes (20 minutes)
From the top of the key, take one dribble to the left and shoot
a three. Repeat to the right.
Make 10 shots going each way.
Add hesitation dribbles and step-backs for 10 more makes.
4. Movement Threes (20 minutes)
Start in the corner, sprint to the wing, catch, and shoot.
Sprint back to the corner and repeat. Make 10 from each wing
and corner.
Focus on footwork and shooting with balance under fatigue.
5. Shooting Under Pressure (20 minutes)
Simulate game-like threes:
Off Screens: Pretend a chair or cone is a screen. Run
around it, catch, and shoot. Make 15.
Fast-Break Threes: Sprint from half court to the arc, stop,
and shoot. Make 15.
6. Free Throw Routine (5 minutes)
End with 25 free throws. Record your makes and track your
weekly improvement.
Key Points for the Program:
Progress Tracking: Write down your shooting
percentages and makes each session.
Game-Like Intensity: Perform all drills at the speed and
intensity of a live game.
Consistency: Stick to proper mechanics in every shot and
move.
This 3-level threat workout is designed to build versatile
scoring skills and simulate the precision and focus needed at
an elite level. By committing to this plan, you’ll see
improvements in finishing, mid-range scoring, and three-
point efficiency.
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feedback so we can impove your experience and our work in
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