Beginner training plan
Your first lesson• Learn how to hold and move with a basketball.
• Practice dribbling with both hands.
• Build confidence before moving into passing and shooting.
Total time: 45–60 minutes
1. Warm-up: 8–10 minutes
• Light jogging, high knees, butt kicks, side shuffles.
• Add arm circles and leg stretches.
• Finish with a quick “follow the leader” movement game.
1. Ball familiarization: 5 minutes
• Have players hold the ball, tap it around the body, and roll it on the floor.
• Practice fingertip control and stance with knees bent.
• Teach ready position: feet apart, knees bent, head up.
1. Stationary dribbling: 10 minutes
• Right-hand dribbles: 30 seconds on, 30 seconds rest.
• Left-hand dribbles: 30 seconds on, 30 seconds rest.
• Two-ball or partner variations only if the group is ready.
1. Moving dribble: 10–15 minutes
• Dribble while walking forward.
• Dribble around cones or markers.
• Teach players to keep the ball low and eyes up.
1. Protect the ball: 5–10 minutes
• Show how to use the body and off-hand to shield the ball.
• Add a simple “shadow defender” drill where one player dribbles while another gives light pressure without stealing.
1. Fun game: 5–10 minutes
• Play dribble tag, cone race, or dribble relays.
• Keep teams small so everyone gets repeated touches.
• End with a short review of what they learned.
• 10 min warm-up.
• 5 min ball handling.
• 10 min stationary dribbling.
• 15 min moving dribble drills.
• 10 min fun game and recap.
Lesson 2-3Goal: Learn how to chest pass, catch, and move the ball with a partner.
Time: 45–60 minutes
1. Warm-up: 8–10 minutes
• Light movement, side shuffles, high knees, arm circles.
• Add a quick partner mirror drill to get players focused and moving.
1. Review from Lesson 1: 5 minutes
• Ask players to show good ready position and dribbling stance.
• Quick stationary dribble check with right hand and left hand.
1. Teach chest pass: 10 minutes
• Show hands on the sides of the ball, thumbs down after release.
• Emphasize stepping toward the target and passing to the receiver’s chest.
• Have players practice with a partner at a short distance first.
1. Partner passing drill: 10–15 minutes
• Start close together and complete 10 accurate passes.
• Step back after each successful round.
• Focus on catching with two hands and calling for the ball.
1. Pass-and-move drill: 10 minutes
• After passing, players take a few steps to a new spot.
• This teaches spacing and moving after the pass.
• Keep it simple with no defense yet.
1. Fun game: 5–10 minutes
• Passing relay or “keep the ball moving” challenge.
• Reward good communication, accurate passes, and teamwork.
Lesson 3: Shooting movement
Goal: Learn the basic layup footwork and simple close-range finishing.
Time: 45–60 minutes
1. Warm-up: 8–10 minutes
• Jogging, skipping, side shuffles, and dynamic stretches.
• Add a short dribble warm-up to keep ball control fresh.
1. Review passing and dribbling: 5 minutes
• Quick chest pass recap.
• Quick stationary dribble recap with both hands.
1. Teach layup footwork: 10 minutes
• Break it into simple steps: right foot, left foot, up for right-handed layups.
• Stress balance, soft touch, and aiming at the backboard square.
1. Layup walk-through: 10–15 minutes
• No speed at first.
• Players practice the steps without pressure, then add a dribble.
• Use short lines so everyone gets many turns.
1. Rebound and reset: 10 minutes
• Teach players to follow their shot and get the rebound.
• After the shot, dribble out and return to line.
1. Simple game: 5–10 minutes
• Layup relay or small scoring game from close range.
• Keep the competition light and emphasize correct form over speed.
