Pre-Built Workouts

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Today.

Complete workouts written by blUPrint. Open one, print it, and take it to the gym. No setup required.

Free Plans
Free
Fundamentals Day
The foundation every team needs to revisit. Triple threat, passing, ballhandling, and competitive defense work.
90 minAny levelMedium
Dynamic Warmup10 min
Triple Threat Series12 min
Passing Fundamentals12 min
Ballhandling Circuit12 min
Closeout & Contest15 min
5-on-5 Emphasis20 min
Free Throws9 min
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Free
Day Before a Game
Sharp, focused, and light. Reinforce your sets, get your shooters right, and lock in mentally.
60 minAny levelLow
Shootaround Warmup8 min
Shooting Spots12 min
Opponent Review10 min
5-on-0 Walk-Through10 min
Free Throw Routine10 min
Team Talk & Mental Prep10 min
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Free
Shooting Day
Form, rhythm, and volume in one session. From catch-and-shoot to pull-ups under pressure.
90 minAny levelMedium
Form Shooting Series10 min
Catch & Shoot Spots15 min
Off-Screen Shooting15 min
Pull-Up & Mid-Range12 min
3PT Competition15 min
Free Throw Pressure10 min
Game Speed Shooting13 min
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Free
Press Basketball
Learn to run a press and beat one. Full-court pressure principles, trap execution, and press break fundamentals.
90 minAny levelMedium-High
Press Warmup & Conditioning10 min
2-2-1 Press Principles15 min
Press Trapping & Rotation15 min
Press Break Principles15 min
Press vs Press Break Scrimmage20 min
Free Throws15 min
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All Workouts — Free
Free
Early Season / First Practice
Set the tone for everything that follows. Culture, evaluation, skill introduction, and your first scrimmage.
90 minAny levelMedium
Team Intro & Culture Setting15 min
Skill Assessment Circuit30 min
Triple Threat & Passing15 min
Defensive Stance Intro15 min
Evaluation Scrimmage15 min
Free
Youth & Beginner Practice
Make it fun, make it fundamental, make them want to come back. Built for young players just learning the game.
90 minBeginnerLow-Medium
Fun Warmup Games10 min
Dribbling Introduction12 min
Passing Basics12 min
Shooting Form12 min
Layup Introduction9 min
Skill Games & Scrimmage25 min
Free
Pure Defense
On-ball containment, denial, help rotations, shell drill, and a competitive defensive scrimmage. Build your defensive identity.
90 minAny levelHigh
Defensive Stance Warmup10 min
On-Ball Containment12 min
Deny & Pressure12 min
Help Side & Rotation11 min
Shell Drill Full Progression20 min
Competitive Defense Scrimmage15 min
Free
Guard Development
Ball handling under pressure, pick-and-roll reads, pull-ups, off-screen shooting, and 1-on-1 battles.
90 minGuardsMedium-High
Guard Activation Warmup10 min
Advanced Dribble Series15 min
Pick & Roll Decision Making10 min
Pull-Up & Mid-Range12 min
Off-Screen Shooting13 min
1-on-1 Guard Battles20 min
Free
Big Man Development
Post footwork, drop steps, hooks, face-ups, elbow shooting, and rebounding for big men at any level.
90 minPost playersMedium-High
Post Footwork Warmup10 min
Post Catch & Footwork15 min
Post Move Progression20 min
Elbow & Mid-Range12 min
Rebounding & Outlet8 min
Post Battle Competition25 min
Free
Attacking Zone Defenses
Universal zone principles, 2-3 breakdown, 1-3-1 and 1-2-2 attack strategies. Beat every zone they throw at you.
90 minAny levelMedium
Zone Attack Principles15 min
2-3 Zone Breakdown15 min
2-3 Live Scrimmage10 min
1-3-1 Zone Attack10 min
1-2-2 Zone Attack10 min
Zone Recognition Scrimmage20 min
Free
Playing Zone Defenses
2-3 positioning and traps, 1-3-1 halfcourt, 1-2-2 press — with live scrimmage to bring it all together.
90 minAny levelMedium-High
Zone Defense Principles15 min
2-3 Positioning & Shifts15 min
2-3 Live Defense10 min
1-3-1 Halfcourt Zone15 min
1-2-2 Halfcourt Press15 min
Multiple Looks Scrimmage20 min
Free
Transition & Conditioning
Full-court, up-tempo session focused on pushing pace, finishing in transition, and building the fitness to sustain it.
120 minAny levelHigh
Dynamic Warmup12 min
3-Man Weave Series15 min
Outlet & Push Drill20 min
Transition Defense22 min
5-on-5 Run & Stop35 min
Conditioning Finish16 min
Free
Ball Handling Focus
Hand activation, stationary circuits, full-court move series, ball security under pressure, and competitive 1-on-1.
90 minAll positionsMedium-High
Hand & Wrist Activation8 min
Stationary Dribble Circuit20 min
Full-Court Dribble Series15 min
1-on-1 Ball Security10 min
Obstacle Competition12 min
Half-Court 1-on-1 Series15 min
Free
Rebounding Focus
Box-out technique, team rebounding systems, offensive rebounding counters, pursuit rebounding, and competitive application.
90 minAny levelHigh
Rebounding Warmup10 min
Box-Out Fundamentals15 min
Team Box-Out15 min
Offensive Rebounding Techniques15 min
Pursuit Rebounding15 min
Rebounding Competition20 min
Free
End of Game Situations
Fouling to stop the clock, protecting leads, final possessions, inbound plays, and full game simulation. Win the close ones.
90 minAny levelMedium
End of Game Principles10 min
Fouling to Stop the Clock15 min
Up by Two Defense15 min
Down by Two or Three15 min
Inbound Plays15 min
Full Game Simulation20 min
Free
Individual Player Development
Solo workout covering finishing, shooting off movement, ball handling under pressure, and competitive 1-on-1 reads.
60 minAll positionsMedium-High
Individual Activation8 min
Finishing in the Paint12 min
Shooting off Movement12 min
Ball Handling Under Pressure10 min
Competitive 1-on-1 Reads18 min
Free Throws & Reflection10 min