Beginner training plan
Your first lesson1. Warm-Up & Dynamic Stretching
Goal: Get the body ready and prevent injury.
Activities:
• Jogging around the court (2–3 laps)
• High knees, butt kicks, lateral slides
• Arm circles, trunk twists, ankle rolls
Lesson 4-104. Shooting Form & Practice
Goal: Build correct shooting mechanics.
Drills:
• Form shooting close to basket (1-hand focus, B.E.E.F. principle)
• Layup lines (start with dominant hand)
• Spot shooting (short range only — 2–3 spots)
5. Basic Footwork & Defense
Goal: Introduce movement without the ball and defense stance.
Drills:
• Defensive slides (no crossing feet)
• Closeout technique (run-stop-hands up)
• Jump-stop and pivot drills (learn control when catching the ball)
Lesson 2-3 2. Ball Handling Basics
Goal: Introduce dribbling with control and awareness.
Drills:
• Stationary dribbling (right hand, left hand, crossover)
• Walking dribbles (zigzag with right/left hand)
• “Keep It Low” game (dribble under knee height for 20 seconds)
3. Passing Fundamentals
Goal: Learn accurate and safe passing techniques.
Drills:
• Chest pass and bounce pass with partner (10 reps each)
• “Pass & Move” drill (pass then run to new spot)
• Monkey-in-the-middle (if there’s 3 players, focus on timing & spacing)
Advanced training plan
Your first lessonLesson 1: Elite Ball Handling & Decision-Making
Focus: Tight handle under pressure, change of pace
Warm-up
• Dynamic mobility (hips, hamstrings, shoulders)
• 2-ball dribbling: 2 sets of 30 seconds (same time & alternating)
Main Drills
1. Cone Alley Dribble Series (10 min)
• 6 cones, 2 feet apart: combo moves at each cone (inside-out + cross, behind-the-back + spin)
• Emphasize change of speed
2. Live Defender Pressure Drills (15 min)
• Partner plays full-court 1-on-1 defense
• Offense focuses on protecting the ball and finishing
3. Read & React Drill
• Partner shows hand late: you choose split, retreat, or blow-by
• Use decision-based reactions to screens (hedge, switch, drop)
4. Attack & Kick Drill
• Drive hard, draw help, kick to shooter
• Use skip, pocket, and hook passes off dribble
Finisher
• 1-on-1 from different zones (wing, top, corner, high post)
• Max 3 dribbles, emphasize counter-move use
