Key Stretches for Warming Up
Dribbling Drills
Shooting Drills
Basketball Lifting Program
Speed and Agility
Basketball Programs
Key Stretches for Warm Ups
Hamstring stretch:
Lay down and touch
your toes, keeping
your back upright
2 sets of 10 seconds
Hip flexor stretch: Have one
leg kneeling and lean
forward to stretch the groin.
2 sets of 5 each side
Quadriceps stretch: Get in a single kneeling position and pull the back foot
towards you. 2 sets of 10 seconds each side
Side lying thoracic rotation: Lay down like your sitting on a chair facing one
end, then slowly rotate your chest moving one hand to the other side, keep legs
still, 2 sets of 5 each side
Calf stretch: Stand next to a
wall, with your palms flat
against it. Step one foot back
and lean into the wall, keeping
your heel planted on the ground.
2 sets of 15 seconds each leg
Posterior shoulder
stretch: Grab one arm
and pull across your
chest, 3 sets for 10
seconds on both arms
Dribbling Drills
Stationary dribbling:
Practice dribbling the
ball while stationary,
keeping your head up
and maintaining control
with both hands
Figure 8 dribbling: Create
a figure 8 pattern around
your legs with the
basketball, alternating
hands with each loop
Crossover dribbling: Practice crossing the
ball over from one hand to the other while
dribbling. Start slowly and gradually increase
speed as you become more comfortable
Dribble moves combo:
Combine various dribble
moves such as crossovers,
between the legs, behind
the back, and spins into a
fluid sequence. Focus on
smooth transitions
Two-ball dribbling:
Dribble two balls
simultaneously,
one in each hand.
Cord and contro
Full-Court dribbling: Dribble the ball
up and down the court focusing on
control and speed, game like
situations and improves endurance.
Cone drill: Dribble through
the cones, focus on control
and begin to increase speed
Shooting Drills
Form Shooting: Start
close to the basket
and focus on proper
shooting form and
consistency
Spot Shooting: Choose multiple
spots around the court (baseline,
wings, elbows, top of key) and shoot
from each spot consecutively.
Focus on form and consistency.
Free Throw Shooting: Practice shooting free throws from regular distance,
aim for a high % and focus on consistency in routine, from dribble to release
Around the World: Start from a designated spot and make a shot, then
move on to the next, must make the shot before moving on. Try to get faster
5 Spot Shooting: Position 5
cones or markers around the
3 point line, shoot from each
spot moving to the next only
after making a shot. Track
makes and misses
Shooting Off Dribble:
Practice shooting off the
dribble from various
scenarios, such as pull-up
jumpers, step backs, and
hesitation moves, work on
separation and balance
Basketball Lifting Program
Planks
Dumbbell knee ups
Banded single leg RDL
Plate tornados
Russian twists
Window wipers
Day 1 - Core
ladder drills
Suicides
Sprint intervals
Tennis ball drills
crossover step drill
Cone drills
Day 2 - Agility
Bench press
Explosive push ups
DB military press
Pull ups
Rows
Lateral raises
Tricep dips
Day 3 - Upper body
Box jumps
MB euro step
Depth jumps
Lateral Bounding
Single leg stair jumps
Day 4 - Plyometrics
Squats
Explosive cleans
Kettlebell Banded Lunges
Single leg squats
DB Jump squats
Cossack Squats
Day 5 - Lower body
Speed and Agility
Shuttle runs: Set
up cones in a
straight line. Sprint
from one then back
Agility cone drills: Set up cones in
various patterns such as T drill, L drill,
5 cone drill. Perform cuts, direction
changes, and sprint around cones
Ladder drills: Using speed
ladder or tape, perform
footwork drills such as two
foot hops, in and outs, lateral
shuffles, and quick feet drills
Defenseive Slides:
Start in defensive
stance and shuffle
from one end to
the other
Crossover step drill: Practice explosive
lateral movement by starting in defensive
stance and taking a quick crossover step in one direction, then exploding back to
starting position and repeating on other side
Sprint: Sprint
forward 60ft, work
on staying low to
ground, 3 sets