Beginner training plan
Your first trainingLesson 1: Introduction to Basketball & Basic Footwork
• Drill: Jump Stop & Triple Threat – Teach players how to stop under control and get into an offensive stance.
• Drill: Pivot Drill – Practice forward and reverse pivots to improve footwork and balance.
Training 2-3Lesson 2: Dribbling Fundamentals
• Drill: Stationary Dribbling – Pound dribbles, crossover, between the legs, and behind the back.
• Drill: Zig-Zag Dribbling – Move up the court while controlling the ball using crossovers.
Training 4-10Lesson 3: Passing & Catching
• Drill: Chest & Bounce Pass Relay – Work on accuracy and timing with a partner.
• Drill: 3-Person Weave – Learn to pass on the move while transitioning down the court.
Lesson 4: Layups & Finishing
• Drill: Mikan Drill – Develop soft touch and finishing with both hands under the basket.
• Drill: Full-Speed Layups – Practice attacking the basket at game speed.
Lesson 5: Shooting Mechanics
• Drill: BEEF Shooting (Balance, Eyes, Elbow, Follow-through) – Teach proper shooting form.
• Drill: Form Shooting Close to the Basket – Build muscle memory and consistency.
Lesson 6: Defensive Stance & Footwork
• Drill: Defensive Slide Drill – Learn proper lateral movement without crossing feet.
• Drill: Mirror Defense – Partner drill to work on staying in front of the ball handler.
Lesson 7: Rebounding & Boxing Out
• Drill: Box Out & Rebound Battle – Teach how to gain position and secure rebounds.
• Drill: Outlet Pass Drill – Emphasize securing the ball and making a strong first pass.
Lesson 8: Playing as a Guard
• Drill: Catch & Shoot Drill – Quick decision-making and shooting under pressure.
• Drill: Off-Ball Movement Drill – Work on cutting, curling, and spacing.
Lesson 9: Playing as a Forward/Center
• Drill: Post Moves Basics – Drop step, hook shot, and up-and-under.
• Drill: High-Low Passing – Teach bigs how to position and pass effectively inside.
Lesson 10: Transition Offense & Fast Breaks
• Drill: 3-on-2, 2-on-1 – Decision-making on fast breaks.
• Drill: Outlet & Lane Running Drill – Teach players how to push the ball and fill lanes.
