Training program for Basketball Players

Week Plan:

• Monday: On-court skill work (e.g. shooting drills, ball handling drills, footwork drills)
• Tuesday: Strength and conditioning training (e.g. weightlifting, cardio, plyometrics)
• Wednesday: Rest day
• Thursday: On-court skill work (e.g. shooting drills, ball handling drills, footwork drills)
• Friday: Strength and conditioning training (e.g. weightlifting, cardio, plyometrics)
• Saturday: Scrimmage or game simulation drills
• Sunday: Rest day

Month Plan:

Week 1:

• Monday: Ball handling drills (e.g. stationary dribble, crossovers, between the legs)
• Tuesday: Shooting drills (e.g. stationary shots, one-dribble pull-ups, off-the-dribble shots)
• Wednesday: Rest day
• Thursday: Passing drills (e.g. chest pass, bounce pass, behind the back pass)
• Friday: Footwork drills (e.g. ladder drills, cone drills)
• Saturday: Defensive slides and positioning drills
• Sunday: Rest day

Week 2:

• Monday: Team offensive and defensive strategy drills
• Tuesday: 3v3 or 5v5 games to work on game skills and strategy
• Wednesday: Rest day
• Thursday: Shooting drills (e.g. catch-and-shoot, off-the-dribble)
• Friday: Scrimmages to work on game-like situations
• Saturday: Conditioning drills (e.g. sprints, shuttle runs)
• Sunday: Rest day

Week 3:

• Monday: Ball handling drills (e.g. stationary dribble, crossovers, between the legs)
• Tuesday: Shooting drills (e.g. stationary shots, one-dribble pull-ups, off-the-dribble shots)
• Wednesday: Rest day
• Thursday: Passing drills (e.g. chest pass, bounce pass, behind the back pass)
• Friday: Footwork drills (e.g. ladder drills, cone drills)
• Saturday: Defensive slides and positioning drills
• Sunday: Rest day

Week 4:

• Monday: Strength and conditioning training (e.g. weightlifting, plyometrics)
• Tuesday: Scrimmages and game-simulation drills
• Wednesday: Rest day
• Thursday: Film study and analysis
• Friday: Shooting drills (e.g. stationary shots, one-dribble pull-ups, off-the-dribble shots)
• Saturday: Defensive slides and positioning drills
• Sunday: Rest day

Topics to work on:

Ball handling

• Stationary dribble drills
• Crossover drills
• Between-the-legs drills
• Dribble moves (e.g. spin move, hesitation move)
• Dribble combo drills (e.g. crossover, between-the-legs, behind-the-back)
• Dribble-move-shoot drills

Shooting

• Stationary shooting drills
• One-dribble pull-up drills
• Off-the-dribble shooting drills
• Spot-up shooting drills (Free throw shooting)
• Catch-and-shoot drills
• Game-situation shooting drills (e.g. coming off screens, shooting off the pass)

Passing

• Chest pass drills
• Bounce pass drills
• Behind-the-back pass drills
• No-look pass drills
• Wraparound pass drills
• Game-situation passing drills (e.g. skip passes, entry passes)

Footwork and Reactive agility

• Ladder drills
• Cone drills
• Agility drills
• Quickness drills
• Jump-stop drills
• Pivot drills
• Game-situation footwork drills (e.g. making cuts, coming off screens)

Defensive drills

• Defensive slides and positioning drills
• One-on-one defensive drills
• Scrimmages with an emphasis on defence

• Scrimmages with a focus on game simulation
• Game simulation drills (e.g. late game situations, out of bounds plays)
• Close-out drills

Finishing

• Different types: Floater, finger roll, euro-step, reverse lay-up, normal lay-up, drop-step, dream shake, up-and-under, step-back, pump fake...
• One-on-one finishing
• Finishing in traffic/ Finishing through contact
• Rebound finishing
• Pick and roll finishing (game-sit.)

Flexibility and mobility work

• Foam rolling
• Static stretches
• Dynamic stretches

Strength and conditioning exercises

• Squats
• Lunges
• Rows
• Bench press
• Plyometrics