Beginner training plan
Your first training🏀 First Workout: Skill Assessment + Fundamentals Foundation (60 min)
1. Warm-Up & Movement Prep (10 min)
Purpose: Evaluate coordination, balance, and athletic base.
Light jog, defensive slides, backpedal
Dynamic stretches (lunges, high knees, hip openers)
Add a ball:
Stationary dribbling (right/left hand, low/high, control)
What I am watching:
Body control, posture, coordination
Comfort with the ball (eyes up vs. down)
2. Ball Handling Assessment (10 min)
Purpose: Measure control, weak hand ability, and fundamentals.
Stationary combos:
Pound dribbles (R/L)
Crossovers, between-the-legs, behind-the-back
Movement:
Dribble full court (or half court) with both hands
Change of pace + direction
Key fundamentals to check:
Fingertip control (not palms)
Knees bent, athletic stance
Eyes up
3. Shooting Form Evaluation (20 min)
Purpose: Build or correct shooting mechanics early.
Start close to the rim (form shooting)
One-hand shooting (guide hand off)
Progress to set shots (mid-range)
Assess:
Balance (feet set, base consistent)
Elbow alignment
Follow-through (arc, wrist snap)
4. Passing & Decision Making (10 min)
Purpose: Evaluate awareness and basic technique.
Chest passes, bounce passes (stationary + moving)
Add a simple partner drill or wall passing
Light pressure if possible
Watch for:
Accuracy
Timing
Hand placement and mechanics
5. Footwork & Finishing (10–12 min)
Purpose: Check coordination and understanding of movement fundamentals.
Layups (right & left side)
Jump stops, pivots (front/reverse)
Basic finishing through light contact (if appropriate)
Key points:
Proper steps on layups
Balance on stops
Control, not speed
6. Wrap-Up & Path Forward (5–8 min)
This is where you separate a good workout from a great one.
Give feedback in 3 parts:
Strengths (what they already do well)
Priority 1–2 fundamentals to fix
Simple weekly focus plan
Don’t overload corrections—pick 1–2 key habits
Emphasize doing basics correctly over doing advanced moves
Build confidence while being honest about gaps
