thier is planty of good workouts for basketball ill give you some websites that helped me find good workouts at first
http://www.active.com/basketball/Articles/45_minute_workout.htm
http://www.youtube.com/watch?v=2i6J55SAHfE

Free throws! Shoot 50 a day and don't leave the court until you make atleast 7 of 10!

Cones drills are great for defense and just overall agility. If you look up cone drills you'll find alot on the internet such as box drill, T-shuffle, and other that I myself do. As for shooting, if your form is bad, start out a few feet from the basket, and shoot 100 shots from different angles in a chair working on your technique, then once you've gotten your muscle memory down, other shooting drills with be more beneficial.