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