Beginner training plan
Your first trainingGoal: Evaluate the player, build confidence, and establish fundamentals while keeping the workout fun and challenging.
2. Dynamic Warm-Up (10 minutes)
* High knees
* Butt kicks
* Defensive slides
* Carioca
* Forward/backward lunges
* Closeout footwork
* Light jog with ball
3. Ball Handling Assessment (10 minutes)
* Stationary dribbles:
* Right hand (30 sec)
* Left hand (30 sec)
* Crossovers
* Between the legs
* Behind the back
* Moving dribbles:
* Speed dribble
* Hesitation
* In-and-out
* Change of pace
Focus: Eyes up, low stance, control.
4. Finishing Around the Rim (10 minutes)
* Right-hand layups
* Left-hand layups
* Reverse layups
* Power finishes
* One-dribble finishes from the wing
Focus: Footwork, balance, finishing through contact.
5. Shooting Fundamentals (15 minutes)
* Form shooting (close range)
* Spot shooting:
* Baseline
* Wing
* Elbow
* Top of the key
* One-dribble pull-ups
* Catch-and-shoot
Goal: 50–75 quality makes.
6. Game-Speed Competition (5 minutes)
Choose one:
* Make 10 shots before time runs out.
* Beat the coach to 7 makes.
* Layup challenge.
* Cone attack into a finish.
7. Cool Down & Evaluation (5 minutes)
Review:
* Strengths: “Your energy and effort were excellent.”
* Areas to improve: “We’ll focus on your left hand, shooting consistency, and defensive footwork.”
* Set one goal for the next session.
Homework
* 100 right-hand dribbles
* 100 left-hand dribbles
* 50 form shots
* 25 right-hand layups
* 25 left-hand layups
* 10 minutes of ball handling every day
This structure gives parents confidence that the first session is organized and purposeful while allowing you to evaluate the player’s current skill level and tailor future workouts.
Training 2-3Building the Foundation (60 Minutes)
Goal: Reinforce fundamentals while correcting weaknesses identified in Lesson 1.
Warm-Up (10 minutes)
* Dynamic stretches
* Defensive slides
* Closeout footwork
* Ball-handling warm-up
* Pound dribbles
* Crossovers
* Between-the-legs
* Behind-the-back
Ball Handling (15 minutes)
* Cone zig-zag
* Change of pace
* Hesitation moves
* Attack with two dribbles
* Finish at the rim
Focus: Keep eyes up, stay low, explode after every move.
Shooting (15 minutes)
* 25 form shots
* 5 spots × 5 makes (mid-range)
* Catch-and-shoot
* One-dribble pull-ups
* Free throws between drills
Finishing (10 minutes)
* Power layups
* Reverse layups
* Floaters
* Inside-hand finishes
* Contact finishes (using a pad or light bump if available)
Defense (5 minutes)
* Defensive stance
* Closeouts
* Mirror slides
* Recover to the ball
Competition (5 minutes)
* Make 8 shots before the coach
* Finish 10 layups in under one minute
