Basketball Drills.pdf

30 seconds, 3 sets (athletic stance, knees bent, feet shoulder-width apart)
- Defensive Slide: 30 seconds, 3 sets (slide between two cones 12-15 feet apart, touch cone with outside hand)
- Box Drill: 30 seconds, 3 sets (run straight, slide right, back pedal, slide left between four cones in a square)

Rebounding Drills
- Backboard Toss: 20 reps, 3 sets (toss ball off backboard, retrieve with two hands)
- Board Taps: 10 reps, 3 sets (hold ball above head, jump and tap ball off backboard)

Ball Handling Drills
- Body Ball Wraps: 30 seconds, 3 sets (wrap ball around head, waist, knees, and ankles)
- Figure 8 (without dribble): 30 seconds, 3 sets (weave motion around knees)
- Figure 8 (with dribble): 30 seconds, 3 sets (weave motion with low, controlled dribble)

Passing Drills
- Chest Pass, Bounce Pass, Overhead Pass: 10 reps each, 3 sets (step to target, practice accuracy)

Dribbling Drills
- Crossover: 20 reps, 3 sets (dribble back and forth in front of body)
- Between the Legs: 10 reps each leg, 3 sets (dribble between legs)
- In & Out: 10 reps each leg, 3 sets (fake inward dribble, push ball outside)

Footwork Drills
- Toss-Catch-Pivot: 30 seconds, 3 sets (toss ball, catch, jumpstop, pivot)
- Triple Threat: 30 seconds, 3 sets (shot fake, pass fake, hard dribble forward)
- Jab Step: (quick step toward cone, pull foot back)

Shooting Drills
- Form Shooting: 50 shots (stand under basket, focus on balance, eyes, elbow, follow-through)
- Mikan Drill: 30 seconds, 3 sets (right-hand lay-up, rebound, left-hand lay-up)
- Toss-Square-Up-Shot: 30 seconds, 3 sets (spin ball, step into receive, square shoulders, shoot)
- Progression Shots: 50 shots (10 shots at 1ft, 5ft, 10ft, 15ft, 18ft)
- Free Throws: 50 shots per day (chart shots, practice daily routine)