Address Goals-
Build fundamental skills (dribbling, shooting, passing, defense)
β’ Improve conditioning and agility
β’ Develop game awareness and confidence
Day 1 - Ball Handling & Dribbling
Ball Handling & Dribbling (45β60 min)
β’ Warm-up (5 min) β Jogging, dynamic stretching
β’ Dribbling Drills:
β’ Stationary dribbling (2 min each hand)
β’ Figure-eight dribble (3 min)
β’ Cone dribbling (5 min)
β’ Full-court dribbling (5 min)
β’ Control Drills:
β’ Pound dribble (low & high) (3 min)
β’ Crossovers, behind-the-back, between-the-legs (5 min)
β’ Cool down (5 min)
Practice consistently, even outside of scheduled training
β’ Work on weak areas (left-hand dribbling, shooting under pressure)
β’ Play pick-up games to apply skills in real situations
β’ Track progress (shooting percentages, dribbling speed)
Day 4-10 : Defense & Agility (45 min)
β’ Warm-up (5 min)
β’ Defensive Stance & Movement:
β’ Proper stance practice (3 min)
β’ Slide drills (5 min)
β’ 1-on-1 Defense Drills (10 min)
β’ Closeout Drills (5 min)
β’ Reaction & Foot Speed:
β’ Ladder drills (5 min)
β’ Cone shuffle (5 min)
β’ Cool down
: Game Situations & Scrimmage (60 min)
β’ Warm-up (5 min)
β’ Fast Break Drills (10 min)
β’ Pick-and-Roll Practice (10 min)
β’ Half-Court Offensive Sets (10 min)
β’ 1v1, 3v3, or 5v5 Scrimmage (30 min)
β’ Cool down
: Conditioning & Strength (45β60 min)
β’ Cardio:
β’ Sprints (5 sets of 20m, 40m, 60m)
β’ Jogging (10 min)
β’ Strength Training:
β’ Bodyweight squats (3 sets of 15)
β’ Lunges (3 sets of 10 per leg)
β’ Push-ups (3 sets of 15)
β’ Plank (3 x 30 seconds)
β’ Vertical Jump Training:
β’ Box jumps (3 sets of 10)
β’ Jump rope (5 min)
β’ Cool down
: Rest & Recovery
β’ Light stretching, yoga, or foam rolling
β’ Watch game film or study basketball fundamentals
Day 2-3 Shooting & Free Throws (45β60 min)
β’ Warm-up (5 min)
β’ Form Shooting (BEEF Method - Balance, Eyes, Elbow, Follow-through)
β’ One-hand form shots (10 reps)
β’ Close-range shots (20 reps)
β’ Spot Shooting:
β’ Mid-range shots (5 spots, 10 reps each)
β’ Three-point shots (if comfortable) (5 reps per spot)
β’ Free Throws:
β’ 20 free throws (track percentage)
β’ Game-like Shooting:
β’ Catch-and-shoot (10 reps)
β’ Off-the-dribble shooting (10 reps)
β’ Cool down
Passing & Footwork (45 min)
β’ Warm-up (5 min)
β’ Passing Drills:
β’ Chest passes (50 reps)
β’ Bounce passes (50 reps)
β’ Overhead passes (50 reps)
β’ Partner passing (5 min)
β’ Footwork Drills:
β’ Triple-threat position
β’ Pivoting (front & reverse) (5 min)
β’ Jump stops (3 min)
β’ Fast Break Passing:
β’ Full-court outlet passes (5 min)
β’ Cool down
Goals: 4 weeks
β’ Enhance advanced ball-handling, shooting, and finishing moves
β’ Improve defensive IQ, agility, and reaction speed
β’ Build endurance, strength, and explosiveness
β’ Develop situational awareness and decision-making
Day 1: Advanced Ball Handling & Finishing
Scrimmages & Game Situations
Day 4-10 : Playmaking & Decision-Making
β’ Scrimmages & Game Scenarios
β’ Strength, Agility & Vertical Jump Training
β’ Active Recovery & Basketball IQ
Day 2: Shooting & Offensive Moves
Day 3: Defense, Footwork & Reaction Training