PRE-MADE PLAN — FREE
This basketball workout includes 7 drills:
## Warmup [DRILL] NAME: Form Shooting Series TIME: 10 min SUMMARY: Close-range form shooting that isolates the mechanics of every shot — hand position, elbow alignment, follow-through, and arc — before adding distance or defense. SETUP: Players at 3–5 feet from the basket, one ball per player or per pair. Start directly in front of the basket. INSTRUCTIONS: 1. One-hand form shooting: shooting hand only, guide hand behind the back. Start at 3 feet. 10 makes, every shot holds the follow-through until the ball hits the floor. 2. Add guide hand: shooting hand under, guide hand on the side — not pushing. 10 makes at 3 feet. Focus on the guide hand staying on the side and releasing cleanly. 3. Move to 5 feet: full shooting motion, 10 makes. Every shot has the same arc — aim for the back of the rim. 4. Elbow alignment check: coach walks the line and corrects any elbow that is flaring out — elbow stays under the ball, pointing at the basket. 5. Move to free throw line: 10 makes with full routine. Follow-through held on every shot. 6. Any player who does not hold the follow-through repeats that set of 10. PROGRESSION: Add a one-dribble pull-up from 8 feet — one dribble right or left, gather, shoot with proper form. TECHNIQUE: HAND POSITION: Shooting hand spread under the ball — fingers spread, ball on the pads not the palm, space between the ball and the palm. ELBOW: Shooting elbow directly under the ball, pointing at the basket — not flaring out to the side. FOLLOW-THROUGH: Wrist snaps down, fingers point at the basket, hold until the ball hits the floor. ARC: Ball should peak above the top of the backboard — high arc creates a larger target at the rim. COACHING POINTS: Form shooting is the most important 10 minutes of a shooting practice — do not rush it. Every player should make corrections here before they are reinforced at game speed. Watch the guide hand — it is the most common culprit in missed shots. COMMON MISTAKES: Ball resting on the palm instead of the pads — this kills touch and control. Dropping the follow-through before the ball reaches the rim — drill the hold until it is automatic. KEY PHRASES: ELBOW UNDER, WRIST DOWN — HOLD THE FINISH TRACKING METRIC: Form shooting accuracy at 5 feet — makes out of 10 — Baseline target: 8 out of 10 — Elite target: 10 out of 10 GAME CONNECTION: Every shot in a game is built on the foundation established in form shooting. A player with correct form mechanics can self-correct in a game. A player without them cannot. [/DRILL] ## Skill Work [DRILL] NAME: Catch and Shoot Spots TIME: 15 min SUMMARY: High-volume catch-and-shoot repetitions from all five spots with emphasis on footwork, quick release, and reading the pass. SETUP: Five spots: left corner, left wing, top of key, right wing, right corner. Shooter at one spot, passer at the elbow or top. One ball. Rebounder under the basket. INSTRUCTIONS: 1. Passer hits shooter at left corner. Shooter's feet are already set — pointing at the basket — before the ball arrives. Catch directly into shooting position and fire. 2. 5 makes at each spot, then rotate clockwise. Complete all 5 spots before switching roles. 3. Round 2: Shooter moves to the spot on the pass — two shuffle steps from the adjacent spot into the catch. Feet set on landing. 5 makes per spot. 4. Round 3: Shooter comes off a pin-down screen — step off the screen, catch at the elbow or corner, feet set, shoot. 5 reps per spot. 5. Coach emphasizes: catch with feet set, not catch then set feet. Passer hits the shooter in the shooting pocket — chest height, on the shooting side. PROGRESSION: Add a live closeout defender who does not contest — shooter must ignore the closing player and shoot with confidence. TECHNIQUE: FEET FIRST: Feet point at the basket before the ball arrives — the catch is the trigger for the shot, not the setup. CATCH TO SHOT: The ball goes from the pass directly to the shot pocket — no extra dribble, no ball movement. QUICK RELEASE: The shot should be released within one second of the catch — the footwork and hand position make this possible. BALANCE: Land in balance on the two-foot stop — do not hop and then reset. COACHING POINTS: The passer is as important as the shooter in this drill — a bad pass creates a bad shot attempt. Correct the passer when the pass is off. Celebrate quick, clean releases out loud — this builds the habit. Watch for over-dribbling on the catch. COMMON MISTAKES: Catching and then adjusting feet — feet must be set before the catch. Extra dribble on every catch — a catch-and-shoot player who dribbles before shooting is a contested-shot player. KEY PHRASES: FEET SET, BALL UP — ONE COUNT, FIRE TRACKING METRIC: Release time from catch to shot — coach or manager counts seconds — Baseline target: under 1.5 seconds — Elite target: under 1 second GAME CONNECTION: The catch-and-shoot is the most efficient shot in basketball. A player who catches in rhythm with feet set forces defenders to close out full speed — creating oppor