Beginner training plan
Your first trainingPlayer Assessment Group Session Plans & 1on 1, Day 1 – Ball Handling + Shooting
Warm-up (10 min)
• Jog, high knees, butt kicks (2 min each)
• Dynamic stretching
Ball Handling Drills (25 min)
• Stationary dribbling (2 min each: right hand, left hand, crossover, behind-the-back, between-the-legs)
• Cone dribbles (zig-zag with right/left hand)
• Partner pressure dribble or 1-on-1 shadow drill
Shooting Drills (20 min)
• Form shooting (close-range, focus on release)
• Spot shooting (5 spots around the key, 5 makes each)
• Layup lines (strong and weak hand)
Training 2-3Day 2 – Defense + Conditioning
Warm-up (10 min)
• Jump rope (2 rounds, 1 min each)
• Defensive slides (3 sets, 30 seconds)
Defense Drills (25 min)
• Closeout drills (run to shooter and contest)
• Defensive slide drill (cones or sideline-to-sideline)
• 1-on-1 containment (half-court)
Conditioning (20 min)
• Suicide sprints (3 rounds)
• Jump squats (3 sets of 10)
• Push-ups + planks (2 sets each)
Cool Down (5 min)
• Static stretches (quads, calves, hamstrings)
Training 4-10Total Duration: 60–70 Minutes
Focus: Ball handling, shooting, defense, conditioning, and game application
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🔹 Warm-Up (10 Minutes)
Purpose: Get blood flowing and activate the body.
• Jog & dynamic stretch (2–3 minutes)
• Lateral shuffles + backpedal (court length x2)
• Jump stops + pivots (each foot, both directions)
• Quick-feet line drill (30 seconds x2)
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🔸 Ball Handling (10 Minutes)
Stationary (1 min each)
• Right hand, left hand, crossover, behind-the-back, in-and-out
• Focus on control, eyes up, and staying low
Moving (5 min)
• Zigzag cone dribbles (crossover or between the legs at each cone)
• Retreat and re-attack (simulate breaking pressure)
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🔸 Shooting Fundamentals (15 Minutes)
Form Focus (5 min)
• B.E.E.F. technique (Balance, Eyes, Elbow, Follow-through)
• One-hand form shots from close range (10–15 makes)
Spot Shooting (7 min)
• 5 spots: baseline, wing, top, opposite wing, opposite baseline
• 5 makes per spot
• Emphasize footwork and follow-through
Layup Series (3 min)
• Strong and weak hand
• Add a defender after initial reps
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🔸 Shooting Under Defensive Pressure (10 Minutes)
Closeout & Contest Drill (5 min)
• You close out; player shoots off the catch
• Emphasize shot speed, footwork, and balance under pressure
Live 1-on-1 Shooting Drill (5 min)
• Start from elbow or wing
• Defender gives light resistance
• One dribble max → score or kick back
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🔸 Defense Drills (10 Minutes)
Slide & Recover Drill (3 sets)
• Slide across the paint, recover to a closeout position
• Stay low, hands up
1-on-1 Containment (5 min)
• You attack, player defends
• Focus on footwork, spacing, and hand placement
Mirror Drill (2 min)
• Defensive player mirrors offensive movement (no ball)
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🔸 Basketball Conditioning (10 Minutes)
Suicides or “17s” (2 sets)
• Sideline-to-sideline 17 times in under 1 minute
• Rest: 30 seconds
Cone Reaction Sprints (2 sets)
• Random cone calls (player sprints or shuffles to cone)
Push-Up to Sprint (2 sets)
• Start in push-up position → explode into a full sprint
Jump Series (1 set)
• 10 squat jumps → 10 line hops → 30-second plank
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🔹 Cool Down + Wrap-Up (5 Minutes)
• Stretch: hamstrings, quads, shoulders, calves
• Breathing: deep inhale/exhale 3–5 times
• Quick talk: praise effort,
