PRE-MADE PLAN — FREE
This basketball workout includes 6 drills:
## Warmup [DRILL] NAME: Press Warmup and Conditioning TIME: 10 min SUMMARY: Full-body activation at pace — designed to prepare players for the high-intensity, full-court demands of press basketball on both sides of the ball. SETUP: Players in two lines at the baseline. No balls for the first 4 minutes. INSTRUCTIONS: 1. Full-court defensive slides: Players slide from baseline to baseline in defensive stance — stay low, no crossing feet, push off the back foot, change direction at each line. 2 lengths. 2. Sprint and back-pedal: Sprint to halfcourt, back-pedal to the baseline. 2 lengths. 3. Full-court chase drill: Pairs — one player starts at the baseline, the other starts at the free throw line. Both run full court. Back player tries to touch the front player before halfcourt. 4. Arm circles, hip circles, and leg swings in place — 30 seconds each. 5. Two-ball dribbling in place — 2 minutes. Both hands simultaneously. 6. Coach introduces the theme: "Today we are learning press basketball — how to run one and how to beat one. Both sides require the same thing: communication, pace, and no panic." PROGRESSION: Increase sprint distances in step 2 to full court. TECHNIQUE: SLIDE STANCE: Low hips, feet wider than shoulders, weight on the balls of the feet — never stand straight during defensive footwork. SPRINT POSTURE: Lean forward slightly from the ankles, drive the knees, pump the arms — efficient running, not wasted energy. COMMUNICATION: Every player calls a partner's name during the chase drill — builds the communication habit that press basketball requires. PACE: Everything in this warmup is at 80% effort — save the final 20% for the drill work. COACHING POINTS: Press basketball requires conditioned players — this warmup builds the physical and mental expectation of high pace. Players who are not warmed up properly will make mental errors in press situations. Set the tone immediately that today's practice demands focus and effort. COMMON MISTAKES: Players jogging through the slides instead of maintaining athletic stance — stop and reset the standard immediately. Arms not driving during sprints — inefficient running creates fatigue faster. KEY PHRASES: STAY LOW, STAY READY — PACE WINS PRESSES TRACKING METRIC: Chase drill success rate — how many times does the back player catch the front player — Baseline target: 3 out of 5 catches — Elite target: 5 out of 5 catches GAME CONNECTION: Press basketball is physically and mentally demanding. Players who are conditioned and prepared for the pace of a press game will execute more crisply in the fourth quarter than tired, unprepared opponents. [/DRILL] ## Running a Press [DRILL] NAME: 2-2-1 Full-Court Press Principles TIME: 15 min SUMMARY: Introduction and drilling of the 2-2-1 zone press — teaching the trapping positions, rotation responsibilities, and communication required to run it effectively. SETUP: Five defenders in 2-2-1 alignment. Five offensive players in basic inbound positions. Coach at halfcourt directing. INSTRUCTIONS: 1. Walk-through phase (5 min): Coach positions all 5 defenders — two at the inbound line (positions 1 and 2), two at the free throw line extended (positions 3 and 4), one near halfcourt (position 5). Walk through the trap at the inbound pass — positions 1 and 2 trap the inbounder's first catch, positions 3 and 4 deny the next pass, position 5 is the safety. 2. Light live phase (5 min): Offense inbounds at half speed. Defense traps the first catch. Offense cannot advance past halfcourt — drill ends after the trap or the pass out of the trap. Rotate after each possession. 3. Full live phase (5 min): Full-speed press. Defense traps the first catch and rotates on every pass. Offense tries to advance the ball past halfcourt. Defense scores a point for every 5-second violation or turnover. Offense scores a point for every successful halfcourt crossing. PROGRESSION: Allow offense to use all 5 players and attempt full-court scoring opportunities. TECHNIQUE: TRAP TIMING: The trap springs immediately on the catch — both trappers arrive together, not one at a time. TRAP ANGLE: Trappers approach from angles that eliminate the sideline and the middle — force the ball handler into the corner. DENIAL: Positions 3 and 4 must deny the next pass on both sides — they cannot stand and watch the trap. SAFETY: Position 5 protects the basket at all times — never vacates toward the ball. COACHING POINTS: The 2-2-1 press works on timing and communication — if the trap is late or the denial is soft, the press is broken. Drill the trap timing until all 5 players arrive in the right position simultaneously. Communication is not optional — every player must call their position out loud. COMMON MISTAKES: One trapper arriving before the other — the trap must be simultaneous or the ball handler can split it. Safety abandoning the basket to help with the trap — this creates an easy layup on the back side. KEY PHRASES: TRAP TOGETHER — DENY THE PASS, PROTECT THE BASKET T