This plan builds consistency before complexity. It uses short sessions, repeated fundamentals, and simple progress checks. Adjust the volume for age, health, space, and coaching guidance.
Equipment
A basketball, safe athletic space, water, comfortable shoes, and a hoop on shooting days. Use cones or ordinary safe markers for change-of-direction work.
Weekly structure
- Day 1: ball handling and footwork.
- Day 2: shooting or form work.
- Day 3: passing, finishing, and defense.
- Day 4: light skill review or recovery.
- Day 5: combined workout.
- Day 6: game play, challenge, or optional practice.
- Day 7: rest and review.
Week 1: Control and balance
Day 1
- Athletic stance: 3 sets of 20 seconds.
- Right-hand pound dribbles: 3 sets of 25.
- Left-hand pound dribbles: 3 sets of 25.
- Jump stops: 3 sets of 6.
- Forward and reverse pivots: 2 sets each side.
Day 2
- Close one-hand form shots: 25 attempts.
- Guide-hand form shots: 25 attempts.
- Short bank shots: 20 attempts.
- Free-throw routine practice: 10 attempts.
Day 3
- Chest passes to a partner or safe wall target: 30.
- Bounce passes: 30.
- One-step layup footwork without a ball: 10 each side.
- Defensive slides: 5 sets of 10 seconds.
Day 4
Take a walk, stretch gently, or complete ten minutes of relaxed weak-hand dribbling.
Day 5
Repeat the strongest drill from each of the first three days. Finish with five minutes of controlled free play.
Day 6
Play a small-sided game, complete a dribbling obstacle course, or repeat the week’s favorite skill.
Day 7
Rest. Record which skill felt easiest and which caused the most losses of balance.
Week 2: Move with the ball
Add walking and jogging dribbles, controlled stops, simple crossovers, catch-and-shoot footwork, and layups from both sides. Keep at least half of ball-handling repetitions on the weaker hand.
Use the same weekly structure, but replace stationary drills with movement:
- Dribble to a marker and jump stop.
- Crossover at a marker.
- Catch, square, and shoot close to the basket.
- Finish with the outside hand from each side.
- Slide, close out under control, and recover.
Week 3: Make decisions
Introduce a simple read before each repetition.
- At a marker, choose crossover or retreat.
- Catch and decide to shoot, pass, or take one dribble.
- Finish high off the glass or use a controlled power finish.
- Defend a partner’s change of direction at reduced speed.
Decision drills should begin slowly. The goal is correct recognition, not winning every repetition.
Week 4: Combine skills
Build short sequences:
- Dribble to a marker.
- Change direction.
- Jump stop.
- Pass or finish.
For shooting:
- Start in a ready position.
- Move to space.
- Catch into balance.
- Shoot or use one controlled dribble.
For defense:
- Begin in stance.
- Slide twice.
- Close out with controlled steps.
- Contest without contacting the shooter.
Day 30 progress check
Repeat a few Week 1 drills and compare:
- Ball losses during one minute of dribbling.
- Left-hand and right-hand control.
- Balanced makes from close range.
- Layup footwork on both sides.
- Ability to stop and pivot without traveling.
- Recovery after a mistake.
Do not judge the month only by long-range shooting percentage. Better balance, fewer turnovers, and stronger weak-hand control are major gains.
What to do next
Repeat the plan with slightly harder constraints rather than immediately adding advanced moves. Increase speed only when posture and control remain reliable. A coach can help identify which fundamental deserves the next block of focused work.