Basketball is trained on fundamentals (shooting, dribbling, passing, footwork, rebounding, on-ball defense), then on two- and three-player actions (pick & roll, cuts, help defense) and on team systems, both in the half-court offense and in transition.
The program is built from the PlanSports training catalogue for Basketball: 79 techniques in 11 families, 31 drills and 12 tactical principles. In the app you pick what you work on today, log attempts and successes per technique, and your coach sees the progress.
Three sessions built from the drills below, from beginner to advanced. Durations are indicative; in the app you swap drills and log each one.
Day 1
approx. 47 min
Day 2
approx. 59 min
Day 3
approx. 78 min
79 techniques in 11 families. For each: what it is, key points and common mistakes. Open a family to see them.
One-handed shot from 1-3 m, without a jump, to groove the mechanics: foot-knee-elbow-wrist in one line.
The basic mid-range shot: vertical jump, ball released near the top of the jump.
Shot taken right off the pass, with the feet ready before the ball arrives (1-2 step or hop).
Sudden stop off the dribble into a jump shot, usually after the defender has been beaten or sags into "drop".
The shot from 4.60 m, uncontested, with a fixed routine; also practised when fatigued.
Shot from behind the 6.75 m line; the power comes from the legs, the mechanics stay the same as mid-range.
While driving toward the basket, an explosive step back creates space for a jump shot.
Shot in which the body moves away from the defender during the jump; typical in the post and at mid-range.
Shot from a 30-60° angle to the backboard, aiming at the top corner of the small square.
After the dribble: two steps (right-left for the right hand), take off from one foot, opposite knee up, ball laid in off the glass.
Stop on both feet under the basket and strong finish, shoulder into the defender; absorbs contact.
Drive along the baseline and finish on the other side of the basket, using the rim as protection.
Within the two layup steps, the first step goes one way and the second on the opposite diagonal, going around a defender who has taken position.
One-handed shot with a very high arc, released from 2-4 m, over the rim protector.
Layup in which the ball rolls off the fingers, palm up, over the rim.
The ball put down through the rim from above, with one or two hands; the surest finish for players with leaping ability.
Low dribble beside the back foot, with the body and off arm between the ball and the defender.
High dribble (at hip level), pushed forward, for the fast break and bringing the ball up the court.
Ball moved low, in a V, across the front of the body from one hand to the other, with a change of direction.
Ball moved between the legs, with the front leg protecting the change.
Ball moved behind the back into the other hand; the body stays between the defender and the ball.
360° spin on the front foot, ball pulled in close to the body, when the defender cuts off the direction.
Slowing down with the body upright (faking a shot/stop) followed by a sudden burst in the same direction.
Ball taken inside as in a crossover and brought back outside with the same hand.
The basic, direct pass, stepping toward the target and finishing with the thumbs down.
Pass bounced about 2/3 of the way, under the defender's hands; ideal into the post and on the drive.
Two-handed pass from above the forehead, over the defender: the outlet after a rebound and for swinging the ball.
Direct or bounce pass with one hand, off the dribble, past the defender, without catching the ball with two hands.
Full-court one-handed pass from beside the ear, for the fast break.
The first pass after a defensive rebound, to the point guard on the wing, which triggers the fast break.
High pass near the rim, caught in the air and finished before landing.
The eyes take the defense one way, the ball goes the other; used only when it is safer than the normal pass.
Pass from the wing to the sealed post player, to the free hand, away from the defender.
After the catch: knees bent, ball at the hip, facing the basket — you can shoot, pass or dribble.
Stop landing on both feet at once; you can then choose either foot as the pivot.
Stop on one foot and then the other; the first foot to touch the floor becomes the pivot.
Rotation on the ball of the pivot foot, chest leading, to turn and face the basket or protect the ball.
Rotation with the back leading, used to protect the ball under pressure and for the outlet pass.
Short, firm step with the free foot from triple threat, testing the defender's reaction.
Ball raised to the forehead with the legs bent, to get the defender up, followed by a drive.
Long, low first step past the defender's hip, direct or crossover, with the ball put on the floor before the pivot foot lifts.
Taking position next to the lane, with the defender "sealed" on your back and the target hand shown.
Reverse pivot with the foot on the open side, past the defender, followed by a strong dribble and finish.
One-handed shot with the shoulder toward the defender, arm arcing over the head; the modern version is off a jump (jump hook).
Shot fake facing the basket, then a crossover step under the defender's raised arm and finish.
Pivot to face the basket from the post position, then shoot, fake or drive.
Take the defender toward the basket, then pop out explosively toward the ball on the wing, in the shape of a V.
Move vertically from near the basket up to the elbow, then out horizontally to the wing, in the shape of an L.
When the defender denies the pass (sits in the passing lane), cut behind them to the basket.
Pass and cut straight to the basket, in front of the defender, for the return pass.
When the defender trails you from behind on the off-ball screen, wrap around the screen toward the basket.
Fade out away from the ball, off a back screen, for the three.
Wait for the screen to be set, walk the defender into it, read (curl, flare, straight cut, back-door).
Moving into the ball handler's line of sight when they drive (drift, lift), 4-5 m from teammates.
Stationary, wide stance, perpendicular to the defender's path, with the arms tight to the body.
Set up the defender with a fake the opposite way, come off shoulder to shoulder and read the defense: shot, drive or pass to the roller.
After the screen, the screener pivots toward the ball and rolls to the basket, hands ready for the pass.
The screener pops out (mid-range or three) instead of rolling, for a catch-and-shoot.
The screener cuts to the basket before contact, when the defenders are getting ready to switch or double.
The ball handler drives away from the screen when their defender jumps early to get over it.
The ball handler dribbles toward a teammate and hands them the ball, becoming a screen for them.
On the shot, find your player, make contact with your back and keep them away from the basket, then go get the ball.
Catching the ball with both hands at its highest point and protecting it under the chin, then the outlet.
Anticipating where the ball will land and getting around the box-out (swim, spin) for a second chance.
Ball tipped or caught and put into the basket in the air, without landing or right after.
Feet wider than the shoulders, knees bent, back straight, active hands, weight on the balls of the feet.
Lateral step-slides without crossing the feet, head level; switch to running when beaten.
Keep the ball handler in front of you, steer them (toward the sideline or onto the weak hand) and contest every shot.
Sprint to the player receiving, then short choppy steps over the last 2 m, hand up, without jumping.
On the player one pass away: hand and foot in the passing lane, eyes on the ball and the player.
On the side away from the ball: in the triangle (player-ball-you), ready to stop the drive and recover.
Guarding the posted-up player: behind when far out, ¾ on the ball side, fronting when close to the basket.
Applying the agreed coverage: drop, hedge, switch, trap (blitz), ice; going over or under the screen.
Legal guarding position established before the attacker arrives, outside the restricted-area arc, chest taking the contact.
Tipping the ball in the passing lane or poking the dribble from below, without losing position.
Jump straight up with your arms high, within your cylinder; contact initiated by the attacker is not a foul.
The weak-side big rotates onto the drive and blocks the shot with the far hand.
Blocking your own man's shot, in the post or on a jump shot, with the ball-side hand.
The defender beaten on the break chases from behind and blocks the layup, pinning it against the backboard.
31 drills by kind: warm-up, technical, tactical, physical, play. Duration, volume, what you need, the goal and how you know it worked.
Light jogging, skipping, lunges, lateral shuffles and hip mobility, then the same routes with a control dribble, hand changes and jump stops. Finish with layups from both sides.
What you need: Full court, one ball per player.
Goal: Preparing the joints and ball touch before the main work.
Success: All routes with no turnovers, legal stops.
Works on: Control dribble, Crossover, Jump stop (on both feet), Layup off the dribble (two-step)
Under the basket, alternating layups with the right hand on the right and the left hand on the left, without the ball touching the floor; the advanced version adds reverse layups and hooks.
What you need: One basket, one ball.
Goal: Finishing with both hands, footwork rhythm and soft touch around the rim.
Success: Baskets made in 60 s (target: 20+).
Works on: Layup off the dribble (two-step), Reverse layup, Hook shot
One-handed shots from 1 m, then two-handed from 2, 3, 4 and 5 m. Move to the next distance only after 4 of 5 made; the mechanics don't change.
What you need: One basket, one ball, a partner rebounding.
Goal: Automating the shooting mechanics.
Success: 4/5 at each distance, the ball goes in without touching the rim.
Works on: Close-range shooting, focused on technique (form shooting), Jump shot
Catch-and-shoot from the left corner, left wing, top of the key, right wing, right corner, from mid-range or three. The passer feeds, the shooter moves after each shot.
What you need: One basket, 2 balls, a passer.
Goal: Consistent percentage from every angle.
Success: Percentage at each spot; target 60% from mid-range, 40% from three.
Works on: Catch and shoot, Three-point shot
Full-court down-and-back sprint (or sideline 17s), then straight into 2 free throws with the full routine. Record the percentage.
What you need: One basket, one ball.
Goal: Reliable free throws when tired, as at the end of a game.
Success: At least 75% of free throws.
Works on: Free throw
Start at the top, dribble to the cone, change hands (crossover, between the legs, step-back) and pull up from mid-range. Alternate sides.
What you need: One basket, 2 cones on the wings, one cone at the top.
Goal: Creating your own shot after a change of direction.
Success: Percentage per set; balanced stop on every shot.
Works on: Pull-up jumper, Crossover, Between the legs, Step-back jumper
Simultaneous and alternating dribbling, low, high, front-to-back and side-to-side, with the eyes up (the coach holds up fingers for a number to call out).
What you need: Two balls per player, a 3×3 m space.
Goal: The weak hand and dribbling without looking.
Success: No lost balls and every number called correctly.
Works on: Control dribble, Speed dribble
A different hand change at each cone: crossover, between the legs, behind the back, spin, in & out. Finish with a layup.
What you need: 6-8 cones in a zig-zag along the length of the court.
Goal: Quick changes of direction with both hands.
Success: Course with no turnovers, a better time from one set to the next.
Works on: Crossover, Between the legs, Behind the back, Spin move, In & out move, Layup off the dribble (two-step)
Chest, bounce, overhead and one-handed passes, stationary, then shuffling sideways the length of the court. A third player can act as a passive defender between them.
What you need: Pairs, one ball, 4-5 m apart.
Goal: Accurate passes and secure catches, stepping toward the target.
Success: Passes arrive at chest height; no dropped passes.
Works on: Two-handed chest pass, Bounce pass, Overhead pass, One-handed pass off the dribble (push pass)
Three players go the length of the court passing and running behind the receiver, with no dribbling. Finish with a layup; the variation comes back 2v1.
What you need: Groups of 3, one ball, full court.
Goal: Passing on the run, timing, finishing at speed.
Success: No dribbling, no dropped ball, layup made.
Works on: Two-handed chest pass, Layup off the dribble (two-step)
V-cut, catch with a jump stop, pivot to face the basket, then jab step, shot fake and drive with the first step.
What you need: Pairs, one ball.
Goal: Legal footwork and an immediate threat after the catch.
Success: No travelling; the drive starts with the ball on the floor before the pivot foot lifts.
Works on: V-cut, Jump stop (on both feet), Front pivot, Triple-threat position, Jab step, Shot fake, Drive off the catch (first step)
Post up, pass from the wing, then drop step, jump hook, face-up + shot and up-and-under, on both blocks.
What you need: One basket, a passer on the wing, a passive defender (with a contact pad).
Goal: A post repertoire with both hands.
Success: Success rate per move, no travelling.
Works on: Posting up (seal), Post entry pass, Drop step, Hook shot, Face-up, Fake and step through (up-and-under)
Diagonal defensive slides, change of direction with a "drop step" turn, without crossing the feet; then with an attacker dribbling in a zig-zag at 50% speed.
What you need: Full court, in the lane between the sideline and the paint.
Goal: Low stance and resilient lateral movement.
Success: The attacker never gets a shoulder past the defender.
Works on: Basic defensive stance, Defensive slide, Guarding the ball handler
The defender passes to the attacker on the wing or in the corner and closes out; the attacker has 2 dribbles to score. Play until the ball is rebounded.
What you need: One basket, the defender under the basket with the ball.
Goal: Controlled closeout and quickly attacking an off-balance closeout.
Success: For the defense: points allowed under 40%; for the offense: decision within the first 2 s.
Works on: Closeout, Catch and shoot, Drive off the catch (first step), Boxing out
Defenders in the circle facing the attackers; on the whistle they box out and keep them away from the ball for 3-5 s.
What you need: The center circle (or the free-throw circle), one ball in the middle.
Goal: Back contact and a wide stance on the rebound.
Success: The attacker doesn't touch the ball within 5 s.
Works on: Boxing out
The attackers pass around the perimeter; the defenders adjust on every pass: pressure on the ball, deny one pass away, help on the weak side. Add in turn the drive, the post entry, cuts and screens, then free play.
What you need: Half court, 4 attackers on the perimeter, 4 defenders.
Goal: Team defensive positions and help rotations.
Success: Every defender in the right position on every pass; no uncontested drives.
Works on: Guarding the ball handler, Denial defense, Help defense (weak side), Closeout, Post defense (front, ¾, behind)
Three attackers attack two defenders (one high, one low). After the basket or rebound, the two defenders plus the shooter go 2v1 the other way.
What you need: Full court, groups of 3.
Goal: Decisions with a numbers advantage: middle filled, wide lanes, the pass at the right time.
Success: Offense: score in under 5 s; defense: stop the ball before the paint.
Works on: Speed dribble, Bounce pass, Layup off the dribble (two-step), Guarding the ball handler
The offense must find the open man through drive and pass (drive & kick), the defense rotates. After 5 possessions the roles switch.
What you need: Half court, 4 attackers, 3 defenders.
Goal: Finding the open man and defensive rotations when outnumbered.
Success: Open shot (no defender within 1 m) on over 70% of possessions.
Works on: Drive off the catch (first step), Relocation and spacing, Catch and shoot, Closeout, Help defense (weak side)
Middle and side pick & roll; the defense plays drop, hedge, switch and blitz in turn. The offense reads: pull-up against drop, pass to the roller against the blitz, isolation on the switch.
What you need: Half court, the ball handler + the big on offense and defense; the coach calls the coverage.
Goal: Reading the coverage and making the right decision in under 2 s.
Success: Correct decision for the coverage (the coach keeps score).
Works on: Setting a screen, Using the screen with the ball (pick & roll ball handler), Roll to the basket, Pick & pop, Slip screen, Pick & roll defense
The motion offense rules (5-out or 4-out 1-in spacing, pass and cut, screen away from the ball, drive and relocate) practised first without defense, then 5v5 with at least 4 passes required before a shot.
What you need: Half court, 5 players; then add defense.
Goal: Applying offensive principles within team spacing.
Success: Good shots (open or at the rim) on over 60% of possessions.
Works on: Relocation and spacing, Using an off-ball screen (down / pin-down), Give & go, Hand-off
The offense puts players in the gaps of the zone (elbow, free-throw line, corners), swings the ball quickly, drives into the gap to draw two defenders and passes to the open man; the big moves along the baseline (short corner).
What you need: Half court, 5 attackers in a 1-3-1 or 2-1-2, 5 defenders in a 2-3 zone.
Goal: Exploiting the gaps in the zone and shooting off ball reversal.
Success: The ball gets to the free-throw line (the middle of the zone) on most possessions.
Works on: Overhead pass, Catch and shoot, Three-point shot, Post entry pass
Inbound from behind the baseline, fill the middle, pass ahead (don't dribble into the trap), the "safety" player behind the ball. Once the press is broken, attack with the numbers advantage.
What you need: Full court, 5v5, the defense plays a full-court press (1-2-1-1 or 2-2-1).
Goal: Composure under pressure and exploiting the advantage after the press.
Success: No turnovers and no 5/8-second violations.
Works on: Overhead pass, Long one-handed pass (baseball), Reverse pivot, Speed dribble
The defense runs the 2-2-1 zone press: funnel the ball to the sideline, trap at half court or in the corner, the others rotate into the passing lanes. The coach stops play for corrections.
What you need: Full court, 5v5.
Goal: Coordinated traps and rotations after the pass.
Success: Forced turnovers / 8-second violations.
Works on: Guarding the ball handler, Denial defense, Steals and deflections
Real situations: +2 with 30 s left, -3 with 8 s, sideline inbound with 2 s, intentional foul. The teams apply their inbound plays, clock management and foul management.
What you need: 5v5, clock and scoreboard.
Goal: Correct decisions under time and score pressure.
Success: Situations handled according to the coach's plan.
Works on: Free throw, Catch and shoot, Pull-up jumper
Sprint to each line and back, touching the line with the hand. Rest equal to the work time (1:1), then 1:2 as the volume increases.
What you need: Full court.
Goal: Sport-specific anaerobic endurance (repeated sprints with changes of direction).
Success: Every rep under 30 s (senior men) or the set target time.
Box jumps, lateral jumps over a cone, single-leg hops, then the agility ladder and the T-test. Maximum quality, full rest between sets.
What you need: Box (40-60 cm), agility ladder, cones.
Goal: Vertical leap, an explosive first step and change of direction.
Success: Stable landings, T-test time improving.
Works on: Defensive slide, Drive off the catch (first step)
Squats, Romanian deadlifts, Bulgarian split squats, dumbbell press, pull-ups, plank and ankle and knee exercises (injury prevention).
What you need: Gym: dumbbells, barbell, resistance band.
Goal: Strength for contact, jumping and injury prevention.
Success: All sets with correct technique, load increased progressively.
The coach shoots from different spots; the defenders box out and rebound, the attackers go for the offensive rebound and the putback. Defensive rebound = 1 point, offensive = 2 points.
What you need: One basket, 3 attackers and 3 defenders, the coach shoots.
Goal: Aggressiveness on the boards and finishing after an offensive rebound.
Success: Defensive/offensive rebound ratio (target over 75% on defense).
Works on: Boxing out, Defensive rebound, Offensive rebound, Tip-in, Outlet pass after a rebound
3v3 game in which dribbling is not allowed (or one dribble is allowed). The offense must score through getting open, cuts, off-ball screens and give & go.
What you need: Half court, 3v3.
Goal: Off-ball play, passing, reading the denial.
Success: Baskets from cuts / from passes after cuts.
Works on: V-cut, Back-door cut, Give & go, Using an off-ball screen (down / pin-down), Two-handed chest pass, Bounce pass
Team A attacks team B; whoever rebounds or concedes a basket immediately attacks team C, waiting in the other half. The team that ends the possession on defense stays on the court.
What you need: Full court, 3 teams of 5.
Goal: Fast transition in both directions, stopping the fast break.
Success: Fast-break points scored / allowed.
Works on: Outlet pass after a rebound, Speed dribble, Layup off the dribble (two-step), Defensive rebound
Game with constraints chosen by the coach: basket after an offensive rebound = 3 points, taking a charge = 2 points, only shots off a pass, every possession starts with a pick & roll, etc.
What you need: Full court, 2 teams, a referee.
Goal: Transferring the themes worked on into game conditions.
Success: The score and the number of target actions achieved.
Works on: Using the screen with the ball (pick & roll ball handler), Boxing out, Taking a charge, Catch and shoot
The tactical principles of the sport and the drills used to train each.
The on-ball screen forces two defenders to decide who takes the ball and who takes the roller. The offense reads the coverage (drop, hedge, switch, blitz, ice) and punishes what it leaves open; the other three players stay spaced so the defense can't help.
Drills: 2v2 pick & roll against coverages, 5v5 game with imposed rules
An offense based on principles, not a fixed play: spacing, pass and cut, off-ball screens, drive and relocate. The players read the defense; anyone can be the shooter, the passer or the screener.
Drills: Motion offense 5v0 → 5v5, 3v3 no dribble (or a maximum of 1)
Three players form a triangle on one side (corner, wing, low post), the other two occupy the top and the weak side. The ball in the post opens up chains of cuts and reads; it's a read-based offense with lots of passing to the post.
Drills: Post move series, 3v3 no dribble (or a maximum of 1)
5-out or 4-out 1-in: players 4-5 m apart on the three-point line leave driving lanes open. The drive draws the help, and the kick-out finds the open shooter who has relocated.
Drills: 4v3 advantage in the half court, Motion offense 5v0 → 5v5
After a rebound or a steal: a quick outlet pass, the middle filled by the point guard, wide lanes on the sides, a "trailer" coming behind. The goal: score before the defense is set.
Drills: 3v2 fast break continuing into 2v1, Three-wave transition 5v5, Three-man weave
The ball goes into the post and comes back out when the defense collapses (double team), for an outside shot with the feet set. It forces the defense to choose between the post and the shooters.
Drills: Post move series, Motion offense 5v0 → 5v5
Every defender has a player, but the defense is a team effort: pressure on the ball, deny one pass away, help on the weak side, rotations and recovery. Box out on every shot.
Drills: 4v4 shell drill, Closeout and 1v1 with a maximum of 2 dribbles, Zig-zag defensive slides
Each defender is responsible for an area, not a player. It protects the paint and slows the offense down, but leaves gaps at the elbow, the free-throw line and the corners. Against it: quick ball reversal, players in the gaps and offensive rebounding.
Drills: Attacking the 2-3 zone
On every screen, the defenders switch players so that no shooter is left open. It requires versatile players; the offense punishes it by isolating the mismatch (small on big) and with slips.
Full-court defense (man-to-man or a 2-2-1, 1-2-1-1 zone) that forces turnovers and 8-second violations and speeds up the offense. It is practised together with breaking the press.
Drills: 2-2-1 full-court press, Breaking the press
A team box-out on every shot on defense and sending 2-3 players to the offensive glass, with the rest in defensive balance against the fast break.
Drills: 3v3 rebounding ("war under the boards"), Circle box-out
Managing the clock, fouls and possessions: when to foul intentionally, when to shoot for 2 or for 3, inbound plays after a time-out.
Brings the ball up, runs the plays and the pick & roll, sets the tempo and finds teammates.
Key techniques: Control dribble, Using the screen with the ball (pick & roll ball handler), One-handed pass off the dribble (push pass), Pull-up jumper, Guarding the ball handler
The main perimeter shooter; gets open off off-ball screens and creates off the dribble.
Key techniques: Catch and shoot, Three-point shot, Using an off-ball screen (down / pin-down), Tight curl off the screen, Closeout
Versatile player: shoots, drives, runs the break and guards several positions.
Key techniques: Drive off the catch (first step), Three-point shot, Layup off the dribble (two-step), Euro step, Help defense (weak side)
Plays near the basket and at mid-range: rebounds, sets screens, pops out for the shot (pick & pop) and defends in the post.
Key techniques: Setting a screen, Pick & pop, Boxing out, Defensive rebound, Face-up
Protects the rim, dominates the boards, plays with the back to the basket and rolls after screens.
Key techniques: Posting up (seal), Hook shot, Roll to the basket, Help-side block (weak side), Boxing out, Offensive rebound
The criteria your coach grades from 1 to 10 in the app, in four directions.
Create a free account, pick Basketball and "what are you working on today". Log attempts and successes per technique, the watch measures the effort, and your club coach sees the session and suggests the next drills.
I want a 4-week program made for me (AI coach) › Gym exercises for physical preparation ›The content is compiled by PlanSports from the sources above and checked by coaches; it does not replace your coach. The personalised week-by-week program comes from the AI coach.
