Week 1:
Day 1:
- Warm-up: 5 minutes of jogging and dynamic stretching
- Workouts:
1. Shooting drills: 3 sets of 10 shots from different spots on the court
2. Dribbling drills: 3 sets of 1 minute dribbling
- Cool down: 5 minutes of static stretching
Day 3:
- Warm-up: 5 minutes of jump rope and dynamic stretching
- Workouts:
1. Layup drills: 3 sets of 10 layups on each side of the basket
2. Defensive slides: 3 sets of 1 minute sliding from side to side
- Cool down: 5 minutes of static stretching
Day 5:
- Warm-up: 5 minutes of ladder drills and dynamic stretching
- Workouts:
1. 3 on 3 scrimmage: 3 sets of 10 minutes per game
2. Free throw practice: 3 sets of 10 shots
- Cool down: 5 minutes of static stretching
Week 2:
Day 1:
- Warm-up: 5 minutes of high knees and dynamic stretching
- Workouts:
1. Passing drills: 3 sets of 10 chest passes, bounce passes, and overhead passes
2. Rebound drills: 3 sets of 1 minute grabbing rebounds
- Cool down: 5 minutes of static stretching
Day 3:
- Warm-up: 5 minutes of suicides and dynamic stretching
- Workouts:
1. 5 on 5 scrimmage: 3 sets of 15 minutes per game
2. Cone dribbling drills: 3 sets of 1 minute dribbling around cones
- Cool down: 5 minutes of static stretching
Day 5:
- Warm-up: 5 minutes of ladder drills and dynamic stretching
- Workouts:
1. Shooting under pressure: 3 sets of 10 shots with a defender
2. Defensive drills: 3 sets of 1 minute guarding an offensive player
- Cool down: 5 minutes of static stretching
Week 3:
Day 1:
- Warm-up: 5 minutes of jogging and dynamic stretching
- Workouts:
1. Pick and roll drills: 3 sets of 10 pick and rolls
2. Conditioning drills: 3 sets of 1 minute sprinting up and down the court
- Cool down: 5 minutes of static stretching
Day 3:
- Warm-up: 5 minutes of jump rope and dynamic stretching
- Workouts:
1. 3-point shooting drills: 3 sets of 10 shots from the 3-point line
2. Fast break drills: 3 sets of 1 minute fast break scoring
- Cool down: 5 minutes of static stretching
Day 5:
- Warm-up: 5 minutes of ladder drills and dynamic stretching
- Workouts:
1. Full court scrimmage: 3 sets of 20 minutes per game
2. Free throw pressure practice: 3 sets of 10 shots with consequences for missing
- Cool down: 5 minutes of static stretching