Beginner training plan
Your first training sessionBall Handling & Court Awareness (The Foundation)
Focus: Getting comfortable with the basketball and establishing an athletic stance.
Warm-up: Finger taps, ball wraps (around the head, waist, and knees) to build hand-eye coordination.
Training Session 2-3Shooting Mechanics & Layup Footwork
Focus: Introducing the B.E.E.F. principle (Balance, Eyes, Elbow, Follow-through) and finishing near the basket.
Training Session 4-10 Passing, Catching, and Footwork
Focus: Moving the ball efficiently and establishing a pivot foot.
Warm-up: Chest passes and bounce passes back and forth. Emphasize stepping into the pass and snapping the thumbs down.
Training Session 11+Defensive Fundamentals & Integration
Focus: Defensive stance, lateral movement, and putting the first three lessons together.
Warm-up: Defensive slides across the width of the court (or park). Emphasize staying low, keeping the chest up, and not crossing their feet.
Advanced training plan
Your first training sessionElite Ball Handling & Pressure Navigation
Focus: Creating space, absorbing contact, and breaking down elite defenders off the dribble.
Warm-up: 2-ball dynamic dribbling (alternating, high-low, moving crossovers) to overload the nervous system and force the eyes up.
