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)
⸻
🔸 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,
Advanced training plan
Your first trainingCollege/ Pro Work 🤫
Training 2-3Elite players
What you need to bringLearning Mind Set, Basketball attire, Basketball Shoes
What I can bringWater, All Equipment for are sessions
Frequently asked questions
Cancellation Policy
We totally understand that life can be unpredictable and plans might change. That's
why we've got your back with our flexible cancellation policy, designed to give you
peace of mind when booking private sports lessons with our awesome local instructors!
If you need to cancel your lesson, no worries! You can get a full refund if you cancel within 24 hours of making your booking. We want to make the process as hassle-free as possible for you.
And if you simply want to reschedule your lesson, change the date and time, or adjust the number of students joining, we've got you covered there too. You can easily make these changes within 24 hours of booking, and up to 72 hours before your lesson starts.
Our goal is to make your experience smooth, enjoyable, and worry-free. So go ahead and book with confidence, knowing that we're here to accommodate your needs every step of the way!
If you need to cancel your lesson, no worries! You can get a full refund if you cancel within 24 hours of making your booking. We want to make the process as hassle-free as possible for you.
And if you simply want to reschedule your lesson, change the date and time, or adjust the number of students joining, we've got you covered there too. You can easily make these changes within 24 hours of booking, and up to 72 hours before your lesson starts.
Our goal is to make your experience smooth, enjoyable, and worry-free. So go ahead and book with confidence, knowing that we're here to accommodate your needs every step of the way!
