1. Warm-up (15-20 minutes)
Dynamic Stretching: Focus on mobility to activate muscles and prevent injury, such as leg swings, hip rotations, and arm circles.
Ball Handling Drills: Start with basic dribbling exercises, such as stationary and moving ball handling drills (e.g., crossovers, behind-the-back, and two-ball dribbling). This gets your hands and mind engaged and prepares you for game-like movements.
2. Skill Development (30-45 minutes)
Shooting Drills: Work on shooting mechanics, starting with form shooting and progressing to spot shooting (catch and shoot, off the dribble, etc.). Focus on consistency, footwork, and shot selection.
Finishing Drills: Practice finishing around the rim with different moves—layups, floaters, and dunks. Focus on footwork, timing, and using both hands.
Footwork and Pivoting: Exercises like jab steps, triple-threat position, and attacking the basket off the dribble.
Ball Handling & Decision Making: Increase the intensity with full-court ball-handling drills, adding pressure and using different moves to beat defenders. This is critical for maintaining control under defensive pressure.
3. Game Situations (20-30 minutes)
1-on-1, 2-on-2, or 3-on-3 Scrimmage: These controlled competitive drills simulate real game situations. Focus on applying your skills in a fast-paced, high-intensity environment. Work on spacing, movement off the ball, and decision-making under pressure.
Pick-and-Roll, Defensive Shell, or Offensive Sets: Run through specific plays or strategies, focusing on timing, communication, and execution. This helps refine basketball IQ and team play.
4. Strength & Conditioning (20-30 minutes)
Core Strength & Mobility: Exercises like planks, Russian twists, and stability ball work to improve core stability for better balance and explosion.
Plyometrics: Jumping drills (box jumps, lateral hops, sprints) to improve explosiveness and vertical leap.
Conditioning: Full-court sprints or interval training to build stamina, ensuring you can perform at a high level throughout the game.
5. Cool Down (10-15 minutes)
Stretching and Mobility: Focus on flexibility to prevent injury and increase range of motion, using foam rolling and static stretches.
Recovery: Briefly go over any feedback, mental focus, or areas for improvement. Reflect on the session, and prepare for the next one.
6. Mental/Film Session (Optional)
Watch game footage or breakdown specific plays to improve basketball IQ, recognizing tendencies, and learning how to read defenses and offenses more effectively.
Summary:
A training session is a comprehensive mix of physical conditioning, skill refinement, tactical application, and mental development. It’s all about maintaining a high level of intensity, focusing on detail, and making sure every repetition contributes to improving as a player. The session could last anywhere from 1.5 to 3 hours, depending on the intensity and specific goals for that day.