PRE-MADE PLAN — FREE
This basketball workout includes 7 drills:
## Warmup [DRILL] NAME: Dynamic Warmup TIME: 10 min SUMMARY: Full-body activation moving through the key and half court. Prepares joints and gets players mentally locked in before skill work begins. SETUP: Players spread along the baseline in two lines. Each movement goes to half court and back. No balls needed. INSTRUCTIONS: 1. High knees down and back — drive knees to hip height, pump arms in rhythm, stay on balls of feet. 2. Butt kicks down and back — heels to glutes, lean slightly forward, keep hips under shoulders. 3. Lateral shuffle down and back — stay low in athletic stance, do not cross feet, push off outside foot. 4. Arm circles forward 10 rotations then backward 10 — full range of motion, keep core tight. 5. Hip openers — walk forward lifting each knee in a circular arc outward, 10 each leg. 6. Leg swings — hold wall or partner, swing each leg forward and back 10 times then side to side 10 times. 7. Three full-court jogs building to 75% sprint on the third — first jog easy, second jog at 50%, third jog at 75% with intent. PROGRESSION: Add a defensive slide series on the fourth run — players slide in defensive stance the full length of the court. TECHNIQUE: STANCE: Stay in an athletic position throughout every movement — knees bent, weight on balls of feet, hips low. Never stand straight up between movements. ARMS: Use active arm drive on every footwork movement — arms should mirror the legs and drive the pace. EYES: Head up, eyes forward on every drill. Build the habit of court awareness from the first minute of practice. TEMPO: Each movement should be intentional, not lazy. Move with purpose even in warmup. COACHING POINTS: Watch for players standing upright between movements — reinforce the athletic stance as a baseline. Praise effort and intentionality out loud during warmup to set the tone. The warmup is not a rest period — it is the first teaching moment of practice. COMMON MISTAKES: Standing upright between movements — cue players to stay low and maintain athletic position at all times. Lazy arm drive during footwork — remind players that arms drive pace and balance in every movement. KEY PHRASES: STAY LOW, STAY READY — MOVE WITH PURPOSE TRACKING METRIC: Warmup completion time — how long to complete all 7 movements with full effort — Baseline target: 10 minutes — Elite target: 8 minutes with no wasted transitions GAME CONNECTION: Every defensive slide, closeout, and transition run in a game starts from the athletic stance and footwork patterns drilled here. [/DRILL] ## Skill Work [DRILL] NAME: Triple Threat Series TIME: 12 min SUMMARY: Players work through triple threat positioning and the three reads — drive, shoot, pass — against a stationary then active defender. SETUP: Split into groups of 3 at each elbow. One ball per group. Player 1 is offense, Player 2 is defender, Player 3 is outlet. Rotate offense → defense → outlet after each rep. INSTRUCTIONS: 1. Player 1 receives a pass from Player 3 and immediately establishes a legal pivot foot in triple threat — ball on hip, knees bent, eyes up, non-pivot foot free to move. 2. Phase 1 (4 min): Coach calls "drive," "shoot," or "pass" — player executes the called action from triple threat. Defender is stationary. Focus is on mechanics, not speed. 3. Phase 2 (4 min): Defender plays live — offense reads the defender and chooses drive, shoot, or pass based on what the defense gives. No predetermined action. 4. Phase 3 (4 min): Add a second defender as help — offense must now read both primary and help defense before acting. Player 3 becomes an active passer who can cut or relocate. 5. Rotate after every 3 reps so each player gets equal time at each position. 6. Coach stops play immediately any time the pivot foot is lifted before a decision is made. PROGRESSION: Add a shot clock — offense must make a decision within 3 seconds of the catch. TECHNIQUE: STANCE: Ball on hip at waist height, knees bent, butt down, shoulder-width stance. Make yourself as wide as possible to protect the ball. PIVOT FOOT: Establish the pivot foot immediately on the catch — do not wait. The pivot foot cannot lift until you pass, shoot, or put the ball on the floor. EYES: Eyes up and on the defender at all times. The read happens before the action, not during. DRIVE INITIATION: First step on a drive must be a long, low lateral step past the defender's lead foot — not a high step. COACHING POINTS: The first read is always the defender — watch where the defender's weight is and react. Correct pivot foot violations immediately and firmly — this is a fundamental that cannot be ignored. Praise out loud when a player makes the correct read under pressure. COMMON MISTAKES: Lifting the pivot foot before making a decision — this is a travel and must be corrected every single time. Predetermining the action before reading the defender — drill the "read, then react" sequence explicitly. KEY PHRASES: READ FIRST, REACT SECOND — PIVOT STAYS PLANTED TRACKING METRIC: Correct reads in P