PRE-MADE PLAN — FREE
This basketball workout includes 6 drills:
## Warmup [DRILL] NAME: Shootaround Warmup TIME: 8 min SUMMARY: Light full-body activation combined with shooting touch to get players loose and focused before game-prep work begins. SETUP: Players spread across both ends of the floor. Half at each basket. One ball per player or per pair. No defenders. INSTRUCTIONS: 1. Two minutes of light jogging — baseline to baseline at 50% pace, no sprinting. 2. Dynamic stretching in place — leg swings, hip circles, arm circles, ankle rolls — 30 seconds each. 3. Form shooting at 3–5 feet from the basket — right hand only, left hand only, then both — 10 makes each spot. Focus is on follow-through and backspin, not distance. 4. Expand to 8–10 feet — catch and shoot off the glass, soft touch only. 10 makes each player. 5. Move to free throw line — 5 free throws each player using full routine. 6. Light layup lines to close — right side, left side, no defenders, easy finishes only. PROGRESSION: There is no progression — today is about feel, touch, and mental preparation, not physical challenge. TECHNIQUE: TOUCH: Every shot today should have soft arc and heavy backspin — this is a touch day, not a power day. ROUTINE: Every free throw uses the full pre-shot routine — this is mandatory even in warmup. FOLLOW-THROUGH: Hold the follow-through on every shot until the ball hits the rim. PACE: Everything moves at 60–70% effort. No running, no competing. COACHING POINTS: The energy today sets the tone for tomorrow — keep it calm, focused, and confident. Watch for players who start competing too hard — bring the energy down. Every player should leave this segment feeling good about their shot. COMMON MISTAKES: Players pushing too hard and turning shootaround into a competitive drill — redirect immediately. Skipping the routine on free throws because it feels unnecessary — enforce the routine on every single shot. KEY PHRASES: FEEL THE BALL — SOFT AND SURE TRACKING METRIC: Free throw makes out of 5 per player — Baseline target: 3 out of 5 — Elite target: 5 out of 5 GAME CONNECTION: The shootaround warmup is the same routine players will run before tomorrow's game. Building familiarity and confidence with the ball today directly transfers to readiness tomorrow. [/DRILL] ## Preparation [DRILL] NAME: Shooting Spots TIME: 12 min SUMMARY: Systematic catch-and-shoot repetitions from all five spots — corners, wings, and top of the key. Volume at game speed with proper footwork. SETUP: Five spots marked or understood: left corner, left wing, top of key, right wing, right corner. Shooter at one spot, rebounder/passer at the elbow. One ball per group of two. INSTRUCTIONS: 1. Shooter starts at left corner. Passer is at the elbow. 2. Passer passes to the shooter who catches in shooting stance — feet already set, hands ready, no extra dribbles. 3. Shooter fires immediately on the catch — no hesitation, no dribble unless it is a step-back rhythm shot. 4. 5 makes at each spot before rotating clockwise to the next spot. 5. After completing all 5 spots, passer and shooter swap roles. 6. Second round: same 5 spots but shooter catches on the move — one step into the catch, feet set on landing, shoot. 7. Coach reinforces: every shot is a game shot — catch, set, shoot with full intention. PROGRESSION: Add a pass fake before each shot to simulate a defender closing out — catch, pump fake once, then shoot. TECHNIQUE: FEET FIRST: Feet are set before the ball arrives — do not catch and then set your feet. HANDS READY: Shooting hand under the ball, guide hand on the side — receive the pass directly into the shot pocket. RHYTHM: The catch and the shot are one connected motion — not two separate actions. EYES: Pick up the rim before the ball arrives — do not look at the pass. COACHING POINTS: Today is about building confidence, not volume — every made shot should get a positive response from the coach. Correct footwork errors quietly and specifically — this is not the day for loud corrections. Every player should make at least 15–20 shots in this segment. COMMON MISTAKES: Catching and then adjusting feet — fix this by having players point their feet to the basket before the pass. Looking at the ball instead of the rim — cue players to find the rim first on every rep. KEY PHRASES: FEET SET, EYES UP — CATCH AND FIRE TRACKING METRIC: Makes per spot out of 5 attempts — Baseline target: 3 out of 5 per spot — Elite target: 5 out of 5 per spot GAME CONNECTION: Every catch-and-shoot opportunity in a game — off a drive kick, off a skip pass, off an offensive rebound — requires this exact footwork and catch-to-shoot timing. [/DRILL] [DRILL] NAME: Opponent Tendencies Review TIME: 10 min SUMMARY: Whiteboard or walk-through session covering tomorrow's opponent key tendencies — their best play, their best player, and the defensive adjustments the team will make. SETUP: Players seated or standing at halfcourt. Coach at whiteboard, screen, or standing in front of the group. No balls needed for the first 5 minutes. INSTRUCTI