Skills day · about 75 min
One player, one ball
10 warm-up, 5 footwork, 10 handling, 10 close-range form shooting, 15 catch-and-shoot, 15 layups and finishing, then five straight free throws to finish.
By area · every item carries a dose
The Basketball Training Checklist
Most people are not short of drills; they are short of how much and how good is good enough. This page breaks shooting, three-point power, handling, pace, footwork, finishing, vision, conditioning and team practice into items you tick, and the ones you pick build a session list at the top with doses and a running total. Each item gives one technical key, each block ends with a check you can run on yourself, and every method says which published coaching source it comes from.
12 blocks · 55 items · 26 cited sources
How to use this page
- Open only the block you care about nowAll 12 blocks start collapsed, each down to one line: what it fixes, how many items, roughly how long. The 55 items on the page are a store, not a session.
- Tick what you want; it collects at the topEach tick adds the item to the session list at the top of the page, with its dose, its minutes and a running total. That list is what you take to the court; this page is only where it comes from.
- Let the pass mark decide when to drop an itemEach block ends with a check you can run on yourself. Miss it and the item stays on your list; clear it and swap it out. Weeks on the calendar are not the criterion.
My session
The twelve blocks below start collapsed. Open the one you care about, tick what you want to train, and it appears here with its dose and its minutes. That list, not this page, is what you take to the court.
Individual skills
Everything one player and one ball can train, and where progress comes fastest.
Shooting: make it the same motion every timeIt starts a metre from the rim with one hand, and the percentage follows once the motion settles.
Missing is usually not an aiming problem, it is that no two shots are the same shot. The goal of this block is not more makes, it is ten releases that look identical. The percentage follows once the motion stops changing.
Three to five feet from the rim: 25 makes one-handed, then 25 with the guide hand resting on the side of the ball. Open every session with it.
KeyElbow under the ball, not out to the side; snap the wrist all the way down and let the ball leave off the fingertips.
20 reps without a ball in front of a mirror, then 20 with. Both positions land at the same height every rep.
KeyThe pocket sits at waist or lower chest, slightly to the shooting-hand side; the ball travels straight up to the set point without looping.
10 makes from each of four spots. Lock the target before the ball leaves, and do not follow the flight.
KeyEyes on one point on the front of the rim, arc around 45 degrees. Front-rim misses mean the arc is too flat.
Hold on every practice shot until the ball hits the rim. It costs no extra time.
KeyFingers toward the rim, wrist relaxed, and a balanced landing; a small natural forward movement is fine.
10 makes in a row to clear it, back to zero on a miss. End the session on five straight.
KeySame number of dribbles, same breath, same pause every time. Under pressure the routine is what is left.
You have trained this whenFilm ten shots from the side: pocket, set point and landing spot line up on all ten, and most of them go in clean or off the back of the rim.
Common mistakes
- The guide-hand thumb pushing the ball, which is the single most common cause of left-right misses.
- Changing three things at once. Change one, live with it for two weeks, then change the next.
- Warming up from the arc, which turns a cold, unbalanced motion into the habit.
One small thing
If the ball bounces straight back to your feet, the backspin and the line were both right. Training alone, that is better instant feedback than watching whether it went in.
Method fromBreakthrough Basketball · Shooting TechniqueBreakthrough Basketball · Form ShootingPro Skills Basketball · Shooting Workouts
Three-pointers: the power comes off the floorWork out whether you shoot one-motion or two-motion, then step back down the range ladder.
Check coordination between the lift, leg drive and extension, then add range gradually. Legs, trunk and arms contribute; move closer if the rim is out of reach rather than forcing a bigger motion.
20 shots each, filmed and compared. Pick one, keep it for a month, and never alternate inside one session.
KeyOne-motion: no pause, the ball rides the leg drive out, quicker release and less effort, which suits smaller or less powerful players. Two-motion: rise first, release near the top with the upper body, steadier and harder to disturb.
30 makes from mid-range, every one of them with the ball at the set point before the legs extend.
KeyWrong order: arm first, legs catching up. Right order: legs supply the force, the wrist decides the direction last.
Free-throw line, free-throw extended, one step inside the arc, then the arc. Eight makes at a station before you may step back.
KeyAt each step back, check coordination, balance and touch. Return to the previous spot if control breaks down; do not force range through extra leg effort alone.
Catch-and-shoot from five spots, five makes each, with your knees already bent as the pass is released.
KeyIf you stand and wait, then sink as the ball arrives, you will be short from the arc. The flight of the pass is your loading time.
10 to 15 seconds of sprinting or slides, then 3 to 5 threes immediately, repeated 4 to 6 times.
KeyFatigue takes the legs before the hands. The point is to keep shooting with your legs when they are tired instead of switching to arm.
You have trained this whenFrom the arc you land within one foot-length of where you took off, and the release is indistinguishable from the one at the free-throw line.
Common mistakes
- Dropping the release toward the chest to reach the arc: range gained, shot lost.
- Drifting or leaning back to find power, which flattens the arc and takes the percentage down with the distance.
- Alternating one-motion and two-motion inside a session, which leaves you fluent in neither.
One small thing
When you are short, add leg and never arm. Extra arm flattens the arc first, and a flat make is the kind of make you cannot repeat.
Method fromBreakthrough Basketball · Shooting RangeBreakthrough Basketball · Tuck and Set Point知乎 · 一段式与二段式跳投的本质区别
Catch footwork: your release speed is a foot problemThe 1-2 step and the hop each have their moment, so you need both rather than a favourite.
With the same shooting motion, one player gets it off and the other gets it blocked. The difference is almost entirely footwork. The 1-2 step and the hop each have their moment, and you need both rather than a favourite.
20 makes from each side, with the catch and the second foot landing at the same moment.
KeyRight-handed shooters plant the left foot first and square up with the right as the ball arrives. Better rhythm, and the choice on angled passes when you have time.
20 makes from each side, both feet landing together.
KeyQuicker release, and you still get to choose a pivot foot afterwards. Use it when a defender is closing, in transition, or when the window is short.
Catch with your back to the basket and pivot to face up, 15 each side, ten of them finished with a shot.
KeyPivot on the inside foot and finish with your shoulders square. The ball stays above waist height all the way through the turn.
In every catch-and-shoot set, your feet start moving when the pass is released, not when the ball arrives.
KeyAn open look rarely lasts a second. Hunting for your feet after the catch is the same as passing up the shot.
You have trained this whenFrom the same spot you can run both the 1-2 step and the hop without looking down, and neither one distorts your rhythm.
Common mistakes
- Looking for your feet after the catch, which costs you the beat.
- Landing with the shoulders off-square and twisting the upper body back to make up for it.
- Training only one footwork, and having no answer in the situations it does not fit.
One small thing
A quick release is early feet, not fast hands. To find two tenths of a second, train when your feet start, not how fast your wrist snaps.
Method fromSTACK · 1-2 Step vs. the HopCoach Dave Love · Footwork for ShootingBreakthrough Basketball · Footwork Drills
Ball handling: build the hand before the movesPound dribbles, two-ball work, eyes never down, and double everything on the weak hand.
Ball handling trains two things: a dribble hard enough that a defender cannot knock it loose, and eyes that never drop. The moves are a by-product of those two.
30 to 60 seconds per hand, one round at ankle height and one at shoulder height.
KeyPound it as hard as you can, which is what builds the wrist and forearm strength, and take control with the fingertips the moment it comes back.
Same-time, alternating, and high-low, 30 to 60 seconds each. Get them stationary before you add movement.
KeyOn the alternating version, one ball hits the floor exactly as the other reaches your hand. Nothing exposes a weak hand faster.
30 seconds each in front, at the side and behind, with the ball never above your waist.
KeyFingertips, not palm. Stay bent at the knees: the lower the dribble, the further it is from the defender's hand.
Every set above runs without looking at the ball. Fix on a point on the wall, or have a partner flash random numbers.
KeyOne glance down and the set restarts. Watching the ball is a habit, not an ability.
Every set gets double time on the weak hand, and one session a week runs entirely weak-handed.
KeyThe weak hand is not a later project. It is exactly what defenders read when they decide which way to push you.
You have trained this whenTen unbroken minutes of the series without looking down or losing the ball, and no obvious drop-off when you switch to the weak hand.
Common mistakes
- Slapping with the palm instead of the fingertips, which costs both control and power.
- Only ever training stationary, never with movement or a change of direction.
- Drilling long combos while never practising the two or three dribbles a real possession gives you.
One small thing
Finish every set with a layup or a jump shot. That one finish is the whole distance between a ball-handling drill and a possession.
Method fromBreakthrough Basketball · Stationary Dribbling DrillsCoach’s Clipboard · 2-Ball Dribbling DrillsBasketball For Coaches · 50 Dribbling Drills
Rhythm: the pause only works because of the contrastYou beat people with the gap between two speeds, not with the top one.
Beating your defender is about the difference between two speeds, not the top one. Slow enough that they settle, then faster than they can recover. If you are fast the whole time, you are never fast.
Fast, slow, fast: three seconds at each speed, 60 seconds per hand.
KeyBuild the gap between the two speeds standing still. Only take it into movement once you can feel the two gears.
Four cones in a line: hesitate at each one, then explode past it. Six lengths per hand.
KeyThe pause is for the defender, so sell it: head up, shoulders up, heels lifting as if you were about to pick the ball up.
A partner shadows you without reaching. Use pace to create one step of separation, 30 seconds a round, four rounds.
KeyOne step is the target, not a highlight. One step is the whole window you need for a shot.
In any 1-on-1 work, limit yourself to two speeds. No possession may run at one constant pace.
KeyTiming beats magnitude: accelerate the instant the defender's weight settles, and it works far more often.
You have trained this whenIn live 1-on-1, at least half your drives are created by a change of pace rather than by a move.
Common mistakes
- All fast and no slow, so the defender simply keeps backing up and the space never opens.
- Leaving the ball somewhere dangerous during the pause: too high, or too far from your body.
- Changing pace at the same moment every time, which a defender reads after two possessions.
One small thing
Pick a guard and watch only their feet for a whole game, never the ball. After two games you will notice the hardest players to guard rarely have the highest top speed.
Method fromHoopsKing · Change of Pace DrillsUS Sports Camps · Changing Pace While DribblingBasketball For Coaches · 50 Dribbling Drills
Footwork: travelling is not a hand problemPivots, jabs and stops: the floor under every offensive move.
Pivots, jab steps, jump stops and the 1-2 stop are the floor under every offensive move. The full set runs a little over twenty minutes; when time is short, take two items a day. Either way they have to be slow, countable reps.
10 front pivots and 10 reverse pivots on each foot as the pivot foot.
KeyWeight on the ball of the pivot foot, and the basketball stays tight at chest height instead of dropping.
From triple threat, 10 each side, with a shot or a drive attached to every fifth rep.
KeyShort, low to the floor, weight left behind. The jab is shown to the defender, not committed to.
Two dribbles into a jump stop, 10 each side.
KeyBoth feet land together, which leaves either foot free as your pivot. Bend to absorb it and never land on your heels.
Full-speed dribble into a 1-2 stop and pull-up, 10 each side.
KeyThe first foot stabs into the floor to kill the speed, the second squares you up. Pull-ups and speed layups both live on it.
10 toward the baseline and 10 toward the middle from a back-to-the-basket catch, on both blocks.
KeyFeel which side the defender is on before you turn, then go the other way, landing your first step just outside their foot.
You have trained this whenEvery item runs equally well on both sides without looking down, and ten slow reps produce no pivot-foot slips.
Common mistakes
- Landing back on the heels, which slows everything that comes after it.
- Letting the ball drop below the waist during a pivot, which hands the defender a dig.
- Only training the comfortable side, then freezing when the defense forces you to the other one.
One small thing
After a travel call, do not rush the same move again; walk it through in slow motion ten times. Ten correct slow reps beat a hundred fast wrong ones.
Method fromBreakthrough Basketball · Footwork DrillsCoach’s Clipboard · Footwork DrillsBreakthrough Basketball · Lay-Up Progressions
Finishing: the rim asks more than one questionOff one foot, off two, reverse, floater, weak hand, so the defense picks the finish for you.
The most expensive waste in pickup is beating your defender and then only owning one layup. Finishing training builds a menu (off one foot, off two, reverse, floater, weak hand) so that the defense picks the finish for you.
20 makes from each side, run first standing, then on the move without a ball, then off the dribble.
KeyLong first step on the outside foot, short second step off the inside foot, release with the outside hand, use the glass. A long second step is what makes you drift.
10 alternating finishes without letting the ball hit the floor, three sets, plus one set each of reverse Mikans and two-foot Mikans.
KeyTake your own ball straight back up with no extra dribble. This trains touch, rhythm and two equally good hands.
15 each side, every one gathered into a jump stop and finished off two feet.
KeyFar steadier than one foot through contact, and it buys you a beat to read the help. Use it in traffic.
15 makes from each side of the free-throw line, released on the way in from mid-range.
KeyHigh arc, soft hand, floated over the shot blocker before they leave the floor. Do not wait until you are on top of them.
10 reverse layups on each side, and half of every finishing session on the weak hand.
KeyThe reverse hides the ball behind the rim from the shot blocker. The weak hand is not a backup; going the other way, it is the only option.
You have trained this whenBoth sides, off either foot, forward and reverse, and with one live defender contesting, at least six of ten go down.
Common mistakes
- Attacking out of control and firing the ball hard off the backboard.
- Not using the glass. From a 45-degree angle, almost every finish should.
- Only ever finishing unguarded, so every finish falls apart the first time there is contact.
One small thing
The last step matters more than the first. The first is long to cover ground; the last is short to turn speed into height. Layups that drift are almost always a long last step.
Method fromBreakthrough Basketball · Lay-Up ProgressionsBreakthrough Basketball · Mikan VariationsCoach’s Clipboard · Lay-ups and Finishing
Vision: you train it with your handle, not your eyesOnly once the handle is automatic does the brain have room to read the defense.
Poor vision is usually not a gift problem, it is a bandwidth problem: the handle is using all of it. Once dribbling is automatic the brain has room to read the defense. Everything in this block sits on top of not watching the ball.
A partner holds one to five fingers at arm's length on either side of their head. You dribble, fix your eyes on their nose, and call both numbers. Four rounds of 60 seconds.
KeyNo glancing across; read it peripherally. Field of view is trainable, but only if the eyes stay still.
2-on-2 pick and roll: name the help defender out loud before you release the ball. Ten possessions a session.
KeyWhoever steps up to the roller leaves their own player open, and that player is the pass. The defense always supplies the right answer.
Three minutes of partner passing, with every pass delivered to the hand your partner will shoot from.
KeyPass to the spot, not to the body: put the ball where your teammate is going next.
At least three per half-court scrimmage: look one way and pass the other, or fake the pass before making it.
KeyDefenders move with the ball and with your eyes, and your eyes announce your intention first.
At least one half-court 3-on-3 a week: more touches, and every possession forces a read.
KeyAdd a constraint to sharpen it: three passes before a shot, or a two-dribble limit.
You have trained this whenIn a live half-court game you can name two open teammates before you catch, and you push the ball up without once looking down.
Common mistakes
- Staring at your target the whole way, so the defense simply follows your eyes to the ball.
- Only passing unguarded, when the lanes in a real game look nothing like that.
- Passing too hard or too soft, so your teammate has to reset before shooting.
One small thing
The fastest route to better vision is a handle you never have to watch. It is an order-of-operations problem: without that, vision drills are wasted reps.
Method fromRobbins Athletics · Developing Court VisionBasketball For Coaches · Practice PlansBasketball For Coaches · 50 Dribbling Drills
The body
Whether your skills survive the fourth quarter is decided here.
Conditioning: train in the game's interval shapeSuicides, 17s and lane slides, each with a number on the work and a number on the rest.
Basketball is not steady-state running; it is a few seconds flat out, a short recovery, repeated for forty minutes. Conditioning has to look like that, which means putting numbers on both the work and the rest.
Baseline to near free-throw line, half court, far free-throw line, far baseline. Finish in 28 to 32 seconds, rest 60 to 90, run 4 to 6.
KeyTouch every line and sink your hips to do it. The turn, not the sprint, is what this drill actually trains.
17 sideline-to-sideline widths inside 60 seconds, 2 to 3 minutes of rest, 2 to 4 sets.
KeyThis is a lactate-tolerance piece and the last three widths are the point. Pace it so you still have them.
30 seconds sliding across the lane and back, four sets, 30 to 60 seconds of rest.
KeyNo crossing the feet, no bobbing up and down. It trains conditioning and defensive stance at once, which makes it the best value on the list.
15 to 60 seconds of work against 30 to 90 seconds of rest is the general shape of on-court conditioning.
KeyPut skill work inside that shape, a shooting set and then a sprint set, and it will look more like a game than running lines ever does.
You have trained this whenFour straight suicides with the last no more than ten percent slower than the first, and five straight free throws afterwards.
Common mistakes
- Running only in straight lines and never training deceleration or change of direction, which is the part that actually empties the tank.
- Continuing skill work after the technique breaks down, which drills the broken version into a habit.
- Treating the rest as approximate, taking far more than planned, and turning the session into a walk.
One small thing
Conditioning is not the ten minutes bolted on at the end. Put free throws after every set of lines and you will find out immediately that practice fitness and game fitness are different things.
Method fromBasketball Trainer · Conditioning Drills & TestsBreakthrough Basketball · Athletic Development
Strength and durability: land it before you jump itSurviving stops, cuts and landings is what keeps a season from ending early.
Strength work is not only about jumping higher; it is about ankles and knees that survive stopping, cutting and landing. What ends amateur seasons is never a hard skill, it is an injury.
Twice a week: two to three sets each of a squat pattern, a hip hinge (deadlift or bridge) and core work.
KeyYoung players start with bodyweight, balance and movement quality, and only add load once the pattern holds.
One to two sessions a week, over 150 total jumps across the week, mixing box jumps, depth jumps and repeat hops.
KeyThe landing is the point, not the take-off: land quietly with the knees tracking over the toes. If landings get sloppy, cut the volume.
Three minutes either side of a session: calf raises, single-leg balance for 30 seconds with eyes open and closed, and ankle hops on the spot.
KeyAnkle sprains recur at a high rate, and single-leg balance is the cheapest effective thing you can do about it.
Three to five minutes of jogging or jumping jacks, then one set each of knee lifts, heel kicks, lateral slides and walking lunges.
KeyWarm up dynamically rather than holding long static stretches, and start skill work only once you have broken a sweat.
You have trained this whenYou can stick a single-leg landing for three seconds without wobble or knee collapse, and your last set of jumps lands as quietly as your first.
Common mistakes
- Counting take-offs while ignoring landings, which turns jump training into injury training.
- Pushing through pain. Pain that keeps coming back is for a doctor or a qualified coach, not for more volume.
- Training legs without core, so the upper body has nothing to control it through stops and contact.
One small thing
Scale intensity to your age, your condition and the floor you are on. When you are new, find a slower run where people will talk you through it rather than the most physical court available.
Method fromMeta-analysis · Plyometric training in youth basketball (PMC)Breakthrough Basketball · Athletic Development
The team
The parts that need at least three people: defense, rebounding and plays.
Defense and rebounding: find the body before the ballThe block that needs the least talent and improves the fastest.
Defense and rebounding need the least talent and improve the fastest, which is exactly why amateur teams differ most here. It comes down to two things: a stance that does not collapse, and turning to find a body the moment a shot goes up.
30 seconds sliding the width of the lane, four sets, holding the same hip height throughout.
KeyFeet wider than the shoulders, hips down, feet never crossing, and hands in the passing lane rather than grabbing.
Sprint from under the rim to a closeout at the top, ten a set, three sets, each finished with a slide.
KeySprint the first half, chop your feet on the second, hands up and feet wide. Sprinting the whole way gets you beaten every time.
Closeout into a box out in pairs, ten a set, three sets, and you have to actually go get the ball.
KeyFeel the body first, seal with your backside, and widen your space with the arms out rather than hooking or grabbing.
Offense passes around the perimeter while the defense adjusts on every pass, ten minutes, with everyone talking on each catch.
KeyWhen the ball moves, the weak side jumps a step toward it. That step is what help defense is.
You have trained this whenOn eight of ten shots, you turn to find a body as the ball is released instead of watching the flight.
Common mistakes
- Closing out at full speed all the way, so one shot fake beats you.
- Sealing your opponent and then forgetting to go get the ball, so someone else still rebounds it.
- Watching only the ball, which is why the weak-side cut gets loose every time.
One small thing
Once you have the rebound, bring it to chin height in two hands and turn to find an outlet. Half of all pickup turnovers happen in the second after a rebound.
Method fromBreakthrough Basketball · Close Out & Box OutHoop Coach · Box Out Teaching PointsBasketball For Coaches · Practice Plans
Team practice: the structure matters more than the contentPlayers forget a play because the play has not been run enough times.
The order of a practice is close to fixed: dynamic warm-up, individual skills (the bulk of it), team offense and defense, small-sided games, cool-down. When players cannot remember a play, it is rarely a memory problem; the play simply has not been run enough times.
A 90-minute example: 10 warm-up, 35 individual skills, 20 team work, 20 small-sided games, 5 cool-down.
KeySkills take the biggest share. No amount of team work covers a hole in the fundamentals.
Keep three plays in the cycle and run each one through at least ten times per session.
KeySwap them only once they run themselves. Any play a tired player cannot recall under pressure counts as zero.
Run the play whole, break out the two-player action for five minutes, then run it whole again.
KeyYou break it down to fix one link, and the fix has to be put back. Parts that are never reassembled never show up in a game.
Half-court 2-on-2 or 3-on-3 with one constraint per round, 10 to 20 minutes.
KeyConstraints that work: three passes before a shot, a two-dribble limit, weak-hand finishes only, every possession must start with a screen.
You have trained this whenAll three plays can be run against live defense by any five players with no reminder from the bench.
Common mistakes
- Spending most of practice in lines, with no defense in the drill.
- Introducing something new every session while nothing old is ever finished.
- Only walking plays through unguarded, so they collapse the first time there is a defender.
One small thing
Save five minutes at the end and have players tell each other the three things practice covered. Only what they can say back has stuck, and those five minutes beat one more scrimmage.
Method fromMasterClass · Basketball Practice PlanBasketball For Coaches · Practice PlansBreakthrough Basketball · Close Out & Box Out
How you practise beats what you practise
These eight apply to every block above. With the same drills, following them or not makes a bigger difference over six months than swapping the drills ever would.
Count makes, not attempts
A focused 60-minute shooting session targets 150 to 250 quality makes, not five hundred attempts. Ending on a make count quietly disqualifies every rushed rep.
Separate warm-up reps from game reps
After the warm-up, every shot needs an origin: off a catch, off a screen, off the dribble. A shot with no origin is a repetition of something the game never asks for.
One cue at a time
Fixing the elbow, the feet and the wrist at once fixes nothing. Pick one, give it two weeks, confirm it holds, then move on.
Write it down
Log makes and attempts by spot. Without a record, "I shot it well today" carries no information, and you cannot see which spot is actually improving.
The weak hand is not optional
Half of your handling, layup and finishing work belongs to the weak hand. Which way a defender forces you is decided by how good it is.
Train tired, stop when the form goes
Every shot in a game is taken tired, so train there. But stop the moment the motion breaks: past that point you are drilling the wrong version.
A little daily beats one long session
Handling and footwork especially: ten minutes a day far outruns seventy minutes once a week. Skill responds to frequency, not to session length.
End on a condition, not on a clock
Make the last item a condition such as five straight free throws. The last thing you did successfully under pressure is where the next session starts.
A week that fits around real life
Three court days and one gym day, with the rest written down rather than left to chance. Every day is assembled from the blocks above and adds nothing new.
Range and pace day · about 70 min
Threes, change of pace, shots under pressure
10 warm-up, 20 on the range ladder, 10 each on the two catch footworks, 10 on change of pace, 4 to 6 sets of threes under fatigue, free throws to finish.
Team day · about 90 min
The parts that need live defense
10 warm-up, 15 on stance and closeouts, 10 of shell drill, 20 running the three plays ten times each, 20 of constrained 3-on-3, then cool down and say back the day's three points.
Gym day · about 45 min
The day you do not touch a ball
10 dynamic warm-up, three sets each of a squat pattern and a hip hinge, two sets of core, jump work with attention on landings, five minutes of ankle work. On-court conditioning can ride along with a skills day instead.
Where this page hands off
This page only covers what to train and how much of it. How the plays run, what the officials call and where to move on court live on three other pages.
Where the methods come from
Nothing here is a WolfUp invention. These 26 published coaching resources and studies are what the blocks draw on, each block naming the ones it uses. The counts, times and standards are the numbers those sources publish; the write-ups are ours.
Show all 26 sources
- Breakthrough Basketball · Shooting TechniqueShooting form broken down piece by piece: stance, pocket, elbow, wrist, target and arc.
- Breakthrough Basketball · Form ShootingHow close-range form shooting is run, at what distance, and in what order it progresses.
- Breakthrough Basketball · Shooting RangeHow range is added: more leg, not more arm, from a wider stance and a deeper knee bend.
- Breakthrough Basketball · Tuck and Set PointThe ball reaches the set point before the legs extend, which is where the force order comes from.
- STACK · 1-2 Step vs. the HopThe difference between the two catch-and-shoot footworks and when each one fits.
- Coach Dave Love · Footwork for ShootingA pro shooting coach's position: you need both footworks, not a favourite.
- 知乎 · 一段式与二段式跳投的本质区别Where the Chinese naming for one-motion and two-motion shooting is defined for Chinese readers.
- Breakthrough Basketball · Stationary Dribbling DrillsThe stationary ball-handling series and how long each drill runs.
- Coach’s Clipboard · 2-Ball Dribbling DrillsTwo-ball work: same-time, alternating, and the height variations.
- Basketball For Coaches · 50 Dribbling DrillsA stationary-to-full-court catalogue of dribbling drills with coaching points.
- HoopsKing · Change of Pace DrillsChange-of-pace work with cones, a shadow defender and tempo drills.
- US Sports Camps · Changing Pace While DribblingWhy change of pace works: slow enough that the defender settles, then faster than they can recover.
- Breakthrough Basketball · Footwork DrillsThe teaching order for pivots, jab steps, jump stops and the 1-2 stop.
- Coach’s Clipboard · Footwork DrillsPivoting, stopping and landing balance, broken into separate reps.
- Breakthrough Basketball · Lay-Up ProgressionsLayups in three stages, from standing to full speed off the dribble.
- Breakthrough Basketball · Mikan VariationsMikan variations: standard, reverse, off two feet, and facing the free-throw line.
- Coach’s Clipboard · Lay-ups and FinishingLayup footwork, backboard angles and the finishes that survive contact.
- Robbins Athletics · Developing Court VisionHow the peripheral-vision drill is run, and why an automatic handle comes first.
- Breakthrough Basketball · Close Out & Box OutThe closeout that runs straight into a box out, trained as one drill.
- Hoop Coach · Box Out Teaching PointsBox-out body position, what the arms may do, and where the foul line sits.
- Basketball Trainer · Conditioning Drills & TestsTimes and rest standards for suicides, 17s, lane slides and the rest of the on-court battery.
- Meta-analysis · Plyometric training in youth basketball (PMC)Evidence on jump-training dose for youth players: one to two sessions a week, over 150 jumps.
- Breakthrough Basketball · Athletic DevelopmentHow strength, power and jump technique fit together, and where young players start.
- Pro Skills Basketball · Shooting WorkoutsShooting sessions built on makes rather than attempts, with a target count per session.
- MasterClass · Basketball Practice PlanThe standard order of segments inside one practice.
- Basketball For Coaches · Practice PlansPractice templates by age group, and how small-sided games are used inside them.
Updated 6 Sep 2026. Scale every session to your age, condition, competition rules and floor. Pain that keeps returning is for a doctor or a qualified coach, not for pushing through. Outside content belongs to its authors; this page only links out with descriptions we wrote ourselves.