Notice: This article was written by Steve MacKinney, contributor to the Coach's Notebook. Email the author at AvaMac@aol.com

Basketball Drills

The following index lists each drill and indicates what skills the drill includes. The column numbers (1-18) correlate to the 18 sections of the book. The two-letter codes stand for the section titles. Click on the name of the drill to jump to that location.



Section Number 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18
Section Code FT PA GO DR LU TR SH PO DS TO D DB DA TD RE SV TS SC
1. Footwork - FT X
Pivot with ball X
Fetch and stop X
Dribble weave handoff X X
Cone touch X X
Go to top FT PA GO DR LU TR SH PO DS TO D DB DA TD RE SV TS SC
2. Passing - PA X
2 man passing X
2 line passing X X
Star X
Triangle X
4 corners X
Shuffle pass X X
2 ball 2 man passing X
Dribble pass back cut X X X
Monkey in the middle X X
Machine gun X
Bull in the ring X X
Diamond keep away X X
Triangle keep away X X
One hand catching X
Distance Contest X
Baseball pass touchdown X X X X
Baseball pass press breaker X X X X
Rebound baseball pass lay up X X X X
Go to top FT PA GO DR LU TR SH PO DS TO D DB DA TD RE SV TS SC
3. Getting Open - GO X
Instructions
Wing entry X X X
2v2 overplay X X X
No dribble scrimmage X X X X
Keep away X X X X X
12 man combo drill X X X X X X
Go to top FT PA GO DR LU TR SH PO DS TO D DB DA TD RE SV TS SC
4. Dribbling - DR X
Instructions
Follow the leader X
Red light, green light X
Dribble weave X
Dribble weave with shot X X
Dribble, jump stop, and pivot X X
Dribble Suicide X X
Count the fingers X
2v2 Dribbling with chaser X X X X X
1v1 dribble and pass X X X
Z dribble with defense X X
Dribble 1v2 half court X X X X
Dribble v defense, layup X X X     X    
Dribble knockout   X     X    
Dribble tag (sharks/minnows) X X  
Relay races around cones   X      
2v2 trap X   X X   X X  
2v3 press break X X X     X X X    
Wolf X X X
Go to top FT PA GO DR LU TR SH PO DS TO D DB DA TD RE SV TS SC
5. Lay Ups - LU X
Basic lay ups X
3 man weave X X X
5 man weave X X X
Flex baseline lay ups X X X X
Lay ups with a chaser X X X
Lay up to 2v1 X X X X X
Full court lay ups - 2 man X X X X X
Speed Dribble lay up relay race X X X
Six passer lay ups X X X
Full court outlet lay ups X X X X X
Lay up Contest X X
Lay up knockout X X X
Drive and dish 2v1 X X X X X
Drive and dish 3v2 X X X X X
Go to top FT PA GO DR LU TR SH PO DS TO D DB DA TD RE SV TS SC
6. Fast Break/Transition - TR X
2v1 lay ups half court X X X X X X
Sprint and shoot X X X X
Lob ahead lay ups X X X X X
3v0 fast break X X X X X
Loose ball 3v3 X X X X X X X X X X
Full court 3v2 with chaser X X X X X X X X X
3v2 half court X X X X X X X
3v0 speed lay ups X X X X
Secondary break - no defense X X X X
Jam and scram stopwatch Scrimmage X X X X X X X X X X X X X
Transition defense, wall touch X X X X X X X
Press breaker X X X X X X X
Center jump fast break X X X
Go to top FT PA GO DR LU TR SH PO DS TO D DB DA TD RE SV TS SC
7. Shooting - SH X
Form shots X
Form jump shots X
Threes X
Free throws X
Hook shot X X
Jump hook X X
Free throw mush (21) X X
Free throw rebounding X X
Free throw rotation X
Free throw pressure X
Free throw team competition X X
Short jumpers over the defense X X
Spot Shots X
Catch, pivot and shot X X
Jab step and shoot X X
Shoot off a ball screen X X
Pitino 2 man shooting drill X X X
Alford drill X X
3 man shooting drill X
2 line shooting race X
3 line shooting race X
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8. Post moves - PO X
Instruction
Seal defender and receive pass X X X X X
Pivot around fronting defender X X X X
Catch the lob X X X X
Drop step X X
Baseline spin and reverse lay up X X X X
Pivot and fade away jumper X X X
Fake away, duck under X X
Power move X X
Sikma jumper and drive X X X X
Drills X
Rebound and shoot X X X X
Post shooting drills
Mikan drill X X
Weak side flash X X X X X
Post closeout X X X X
Post 2v2 with passers X X X X X X X
Lob to post X X X X X
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9. Driving shots - DS X X
Fake and drive X X X X
Rocker step X X X X
1v1 from half court X X X X X
Spin lay up or spin jumper X X X X X
Drive and fade X X X X
Go to top X
10. Team Offense - TO X
Offense vs. air X X X
Offense vs. shell X X X X X X X
Offense vs wild man X X X X X X X X X
Half court scrimmage X X X X X X X X X
Go to top FT PA GO DR LU TR SH PO DS TO D DB DA TD RE SV TS SC
11. Defense - D X
Position X
Slide step and drop step X X
Go to top FT PA GO DR LU TR SH PO DS TO D DB DA TD RE SV TS SC
12. Defending on ball - DB X
Shot blocking X X
Taking a charge X X X X
Dribble defense X X X X  
Defending the crossover dribble       X X X X    
Defending the passer     X X X X
Full court slide drill X X X
Spin dribble slide behind steal X
Slide in front steal X
Sideline trap X X
Baseline trap X X
Blindside dribbler X X
Close out X X X X
Close out with a passer X X X X X X X X
Ball screen 2v2 X X X X X X X X
Go to top FT PA GO DR LU TR SH PO DS TO D DB DA TD RE SV TS SC
13. Defending away - DA
Shell drill X X X
5v4 help drill X X X
Bump the cutter X X
Down screen 2v2 X X X X X
Back screen 2v2 X X X X X
Lateral screen 2v2 X X X X X
Post denial X X X X X
Baseline penetration trap X X X X
Weak side help on lob X X X X
Passing game X X X X X X X X X X X X
Gauntlet X X X X X X
2v2 closeout with passers X X X X X X X X X X
3v3 full court denial X X X X X X X X X X X X X
Go to top FT PA GO DR LU TR SH PO DS TO D DB DA TD RE SV TS SC
14. Team Defense - TD X
Shell drill X X X X X X X X X X X X
Half court trap X X X X X X X X
Full court press X X X X X X X X X
Go to top FT PA GO DR LU TR SH PO DS TO D DB DA TD RE SV TS SC
15. Rebounding - RE X
Instructions            
Step in front box out X X
Block box out X X
Offensive rebounding X X
Ways to get inside position X X
Long baseline shots X
Spin X X
Swim X X
Slide X X
Defensive free throw rebounding X X
Offensive free throw rebounding X X
Tipping X        
Chin it X      
Go to top FT PA GO DR LU TR SH PO DS TO D DB DA TD RE SV TS SC
Drills X  
Tip relay X
One man tipping X
Superman drill X X
Butt wars X X
Rebound and 1v1 X X X X X
Rebound and 1v2 X X X X X X
Continuous 1v1 X X X
Circle box out X X
Touch the block X X
Two bounce 1v1 block out X X
Live ball scrimmage X X X X X X X X X
Mush (1v2 live ball) X X X X X
Rebound scrimmage X X X X X X X X X
Jump and chin it X X
One minute put back X X X
Annie over X
Go to top FT PA GO DR LU TR SH PO DS TO D DB DA TD RE SV TS SC
16. Scrimmage variations - SV X
King of the hill X
5v5 1 possession X
5v5 to 1 basket X
Full court 3v3 by 3 X
Wild man X
Balanced scoring X
Baseline inbounds scrimmage X X
Sideline inbounds scrimmage X X
Go to top FT PA GO DR LU TR SH PO DS TO D DB DA TD RE SV TS SC
17. Time and score - TS1 X X
Situation Scrimmages
Go to top FT PA GO DR LU TR SH PO DS TO D DB DA TD RE SV TS SC
18. Strength and Conditioning
Various exercises X

 

Basketball Drills

Warm up – Before stretching, warm up for two to ten minutes. Do not go full speed until after warm ups and stretching.
Possible warm up activities: laps, high step, slide step, run backwards, and dribbling. For dribbling drills, make the players watch a coach who gives hand signals for changing direction, stopping, etc. This forces them to dribble without watching the ball. 

Stretching – Take five to ten minutes to stretch. Hold each stretch about 20 seconds. Do not bounce, just pull until you can feel the strain and hold at that point.

1. Footwork

FT1 - Pivot with ball – Start with no defense. Then do it with one defender trying to knock the ball loose. Later try it with two defenders. Pivot forward, reverse, protect the ball, pivot on each foot. Then pivot after catching, dribbling, or rebounding.

FT2 - Fetch and stop: Jump stop or step stop after chasing a loose ball or catching a pass. Begin with one player. Then have two players race for the ball, chin it, pivot and pass it back with the other player defending the passer.


FT3 - Dribble weave handoff - 2 lines, 1 ball. Dribble toward the other line 5 steps, jump stop, reverse pivot toward the basket, hand the ball to the first player in the other line who cuts very close so you would be screening his defender. He dribbles 3 - 5 steps back toward the first line, etc. After the handoff, cut toward the basket and then go to the end of the line. One line starts on the baseline near the three point line and one near the top of the key. Have two sets of lines at each basket. Add defense after they can do this well.

FT4 - Cone touch: One player tries to touch the cone with her toe and the other player "bodies" the first player off the cone. This teaches them footwork, spin moves and getting used to using their bodies. This also is great under the basket to get them used to positioning for rebounding.

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FT3 - Dribble Weave Handoff

2. Passing 

Correct passing form - little elbow, mostly wrist, use a ball fake, hold the ball with your fingertips.

PA1 - 2 man passing - chest, overhand, side, bounce, baseball – receiver should hold one hand out for a target and step to the ball. Options - one hand catch, chin the ball and pivot and pass back with a ball fake, have the receiver V cut each time. 


PA2 - 2 line passing – Two lines along one side line about 20 feet apart with one ball at the beginning of one line. Pass to the first player in the other line and run past him to the baseline, then back to the end of his line. He catches and passes to the first player in the other line, etc. Options - Use jump stops, bounce passes, jump to catch and throw without coming down, one hand behind back, race between 2 or 3 sets of lines, complete 100 passes in two minutes. Passer and receiver do pushups for any dropped pass.


PA2 - 2 line passing

 

PA3 - Star – One line out of bounds under the basket, first player in line plus four other players form a circle with a diameter of 15 to 45 feet. Pass to the second line to your right (or left) and go replace the person you passed to. The player who passes to the line under the basket gets in the end of that line. Options – Shoot a lay up instead of passing to the line under the basket. Specify the type of pass - bounce, chest, overhead, or take one dribble and dribble pass (push the ball with one hand while dribbling). The receiver should start moving when the passer catches so he passes to a moving target.


PA3 - Star

 

PA4 - Triangle – Like star drill but with three lines.

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PA4 - Triangle

 

PA5 - 4 Corners - pass to the line on your right and cut to the line in the opposite corner. Receiver will pass back to you and you then pass to first player in the line you are going to. He passes to the line on his right, etc. Use 2 balls starting in the lines nearest half court.

PA6 - Shuffle pass – Two lines at baseline 15 feet apart with each player in one line having a ball. Slide step to the other baseline while passing to your partner. When you get to the other baseline, run or dribble back to the end of the other line. 

PA7 - 2 ball 2 man passing - Each man has a ball, both throw at once. One uses a bounce pass while the other throws an overhead or chest pass, etc. Race to 50 catches without a miss.

PA8 - Dribble pass back cut - Lines at each corner of half court facing the center, first player in each line dribbles toward the next line to his right (or left). Throw a dribble pass by pushing a bounce pass without picking up your dribble to the first player in line and get in the end of his line. The receiver fakes out and back cuts toward the next line, catches, dribbles, passes, gets in the end of that line, etc.

 


PA8 - Dribble pass cut back figure 2


PA8 - Dribble pass cut back figure 2

 

PA9 - Monkey in the Middle - Groups of three with one ball, passers 15 feet apart and defense between them. Defense tries to deflect the pass but must play within four feet of the passer. Passers/Receivers must keep a pivot foot down at all times. Receiver catches, pivots, pivots back, and passes back to his partner. The passer must pass within three seconds of being touched by the defense. If the defense deflects the pass so the receiver can’t catch it without moving his pivot foot, the passer and defense trade places. Each passer counts the number of passes he throws and race to 20. Since the player who starts on defense is at a disadvantage, run the drill three times with each player starting on defense once.


PA9 - Monkey in the Middle

 

PA10 - Machine gun pass – 4-6 players in a 30 foot diameter circle with one in the middle with a ball and one on the circle with a ball. Pass to the middle as he passes to the next player around the circle. Use various passes. Have two groups race to 10 complete passes, then rotate another player to the middle.

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PA10 - Machine gun pass

 

PA11 - Bull in the ring – Put 5 players in a circle with one in the middle on defense. (Or use 6 and 2.) Passers have 3 seconds to pass, can’t throw higher than the defense can reach, and must keep a pivot foot down at all times. They can’t pass to the player next to them on either side. If the defense deflects a pass so the offense can’t catch it, that defender replaces the passer. If the receiver fumbles the pass, the closest defender replaces him. Use ball fakes and look off (look one way and pass another) the defense. If extra defenders are available, make one defender cover the passer and allow the passer three seconds to pass after the defender touches him. If two groups are competing, let each group pick their best defender(s) to play in the middle of the other group and let the defense throw the ball away when they get it. Race to 50 passes.

PA12 - Diamond Keep Away - Have 4 offensive players line up in a diamond. Spacing will depend on the age group (for our JV girls team we'll space out the 4 offensive players about 20 ft. apart). Put three players in the middle of the diamond on defense. The goal is for the 3 defenders to either get a deflection or touch the offensive player with the ball. If either happens, the defender goes on offense & the offensive player at fault goes to the middle on defense. No dribbling is allowed & the offensive players cannot move from their spots. 

PA13 - Triangle Keep Away – Have groups of 5 with others waiting in line to play. One player at the foul line and one on each block are offense, two defenders are in the lane. Offense must complete 10 passes before losing the ball to win. Defense must have 1 man on the ball and 1 covering the 2 receivers. Defense is allowed to foul (within limits – like from the shoulder to the hand only). Offense has 5 seconds to pass after the defense gets within 6 feet. If defense wins, offense is out and first player in line plus the two on defense are the new offense. The next two players in line are on defense. If offense wins, defense is out and two new players are on defense. Teach passers to step across the defender’s legs and seal him to one side. 

PA14 - One hand catching – Groups of two players with one ball. Throw and catch with one hand behind their back and race to 20 catches, or most catches in a row without using the other hand or dropping the ball.

PA15 - Distance contest - for chest pass, overhead, baseball (warm up first). Watch for pivot foot sliding. Start close and slowly move back. Have two lines, one on the baseline or sideline with each player having a ball, and the other line facing them. All players throw at once (spread out). 


PA16 - Baseball pass touchdown – Players in line at each baseline. Each player except the first one has a ball. First in line runs to elbow, breaks back toward baseline, then breaks long for a baseball pass. The passer then becomes the first in line and is the receiver, etc. After shooting the lay up at the other end, get in the end of that line. Time them for 100 lay ups.

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PA16 - Baseball pass touchdown

 

PA17 - Baseball pass press breaker – Three lines on each side of the gym, passer on baseline, cutter at elbow, receiver about 20 feet beyond mid court at the sideline. Cutter breaks toward baseline corner as if getting open for inbounds pass, then back cuts down the sideline to shoot a lay up at the other end. Receiver breaks toward passer and catches a baseball pass near half court, then passes to the cutter going for a lay up. The receiver then moves up to the cutter line, the passer moves out to the receiver line, and the cutter gets in the passer line at the other end. (Go to the line you passed to.)


PA17 - Baseball pass press breaker

 

PA18 - Rebound Baseball Pass Lay up – Two lines at each end with a ball for each player in the rebounder line. Rebounder line is in front of the basket, lay up line (2 players) is on the wing near the sideline. The rebounder throws the ball off the glass, rebounds, pivots and throws a baseball pass to the runner from the lay up line heading for the basket at the other end. Then the rebounder gets in the lay up line. The runner shoots a lay up at the other end, gets his ball, and gets in the rebounder line there.

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PA18 - Rebound baseball pass layup

 

3. Getting Open and Receiving

How to Get Open - move to open space, V cut, fake and back cut (signal it with a closed fist), face up and pivot (go at defender face to face, extend foot closest to ball into defender and reverse pivot on that foot toward the ball bumping the defense back, then step to the ball or seal the defender behind you), or duck in and seal (step from behind the defender ducking under his arm if it is stretched out, and step across in front of the defender and lean back on him sealing him behind you). Also use team mate or opponent as a screen.


GO1 - Wing Entry – Three players and one ball. Passer, receiver, defender. Passer stands outside 3 point line near the head of the key. Receiver starts outside the 3 point line on the wing and he may not go past the middle of the lane. The receiver has 5 seconds to get open and catch. When the receiver catches, he may shoot a lay up (1 dribble allowed) or pass back out. Go until 5 catches inside the 3 point line, a lay up, a steal, or 20 seconds elapse. If the defender wins, (steal, missed lay up, or 20 seconds elapse without 5 catches), receiver and passer are penalized. If the offense wins (made lay up or 5 catches), defender is penalized. Rotate passer to receiver to defender. Extra players can wait in line to be the passer. Run a group on each side of each basket.

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GO1 - Wing entry

 

GO2 - 2v2 overplay – Offense must stay inside the 3 point line, 20 seconds to complete 8 passes or make a lay up or draw a foul. Losers out, winners to offense. Or let O and D switch and race to 8 completions (or a lay up or most completions in 30 seconds). No dribbling. A steal or turnover is a win for the defense.

GO3 - No Dribble Scrimmage - 3v3, 4v4, and 5v5 with no dribbling or maximum 1 to 3 dribbles, full or half court.

GO4 - Keep Away Variations – Offense has one less player than the defense, or let everyone play to crowd the floor. Play half court. No shooting or allow shots but missed shots count as turnovers. The offensive players try to complete 10 consecutive passes in 30 seconds, or race to 25 complete passes, or count completed passes inside the 3 point line as one point and baskets as 2 (and offense keeps the ball) and play to 25 points. Every time an offensive player catches the ball, they are only allowed one dribble (or play no-dribble). Rotation: Have one player (or coach) be full time defense (when defense has an extra player) and rotate the losers out and bring the new players in on defense.

 

GO5 - 12 man Combo Pass, Shoot, and Screen – One line near center court with first four (or six) players each having a ball (point), screeners at elbows, shooters in baseline corners, outlets at sidelines 15 feet from the baseline. Point passes to shooter coming off screen. Point replaces screener. Screener replaces shooter. Shooter gets his own rebound and passes to outlet running up the sideline, outlet passes to the next point. Shooter replaces outlet, outlet gets in point line. Use 4 or 6 balls and alternate passing to right side and left side. Shooter may drive for a lay up either way, shoot a pull up jumper off the dribble, or shoot a 3 pointer. 

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GO5 12 man combo pass, shoot, screen

 

4. Dribbling

Instructions

Step back cross over (right to left) – with left foot in front and ball in right hand, step back with your left foot and bring the ball back in front of your legs to your left hand, then step to the left with your right foot and dribble left handed.

Cross under dribble (right to left) –With the inside (left) foot in front and the ball in your right hand, bring the ball back between your legs from the right hand to the left hand, step back with the left foot, and start dribbling left with the left hand. Dribble in a zig-zag (Z dribble) pattern changing directions often.

Behind the back dribble (right to left) – Use this when the defense moves in front of you and your right or outside foot is in front (use spin if your left or inside foot is in front). Push the ball behind your back toward your left hand as you push off your right foot to start moving to your left. When the ball comes off the floor on your left side, dribble it with your left hand.

Retreat dribble – back up while dribbling and keep the ball back behind your hip.

Fake Cross over – right hand – start bringing the ball from the right side in towards the middle as if doing a cross over dribble. When the ball gets in front of your right leg, move your hand from the right side of the ball to the left side and push the ball back out to the right. Start by practicing while standing still, then do it while moving.

2 Ball dribble – Most of the drills can also be done with each player dribbling two balls.

Drills

DR1 - Follow the Leader - follow the lines around the court with spin, cross over, cross under (between legs), or behind back at each corner. (This is a good warm up drill.)

DR2 - Red light green light dribble – Spread out along the sideline or baseline about six to ten feet apart. A coach at each end will give hand signals telling the dribblers to change directions, stop, retreat, or go.

 

DR3 - Dribble Weave – Divide into two or three lines of six or more players with the players in each line about ten feet apart. The first player in each line dribbles a slalom course through the rest of his line and back to the front, then touches the wall, passes to the next player in line (everyone in the line moves up one spot when the dribbler passes them on his way back) and then runs to the end of the line. Options: Race and losers do pushups. Stop when the coach raises his hand or do 5 pushups. Players in line may knock the ball away but they have to keep both feet still (dribble through your opponents’ line). Specify what move to use for each change of direction (Cross over, Cross under (between legs), spin, behind back).

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DR3 - Dribble weave

 

DR4 - Dribble Weave with shot – Two lines going from each elbow at one basket to the elbows at the other basket, one player with a ball at each baseline. Dribble weave through one line of stationary defenders who can swipe at the ball but can’t move their feet, go at them and make a move at each one (Cross over, etc), then beat the last defender (who can move) for jump shot or lay up (3 second limit, one shot only). Defense gets the rebound and goes back through the other line of defenders. Offense becomes the first player in the other line. The last player in line replaces the player who just finished playing defense.


DR4 - Dribble weave with shot

 

DR5 - Dribble, jump stop, and pivot – Spread out across sideline or baseline, each player with a ball dribbles ahead until coach’s signal (hand or whistle), jump stop and pivot, pivot back and switch dribbling hands. Alternate forward pivot and reverse pivot. Alternate pivot foot.

DR6 - Dribble Suicide – Spread out across the sideline or end line. Dribble to the first line, return to starting point, dribble to the next line, return, etc. Going baseline to baseline, you go to the free throw line, mid court, other free throw line, and other baseline, always returning to the original baseline. Going across the court, you usually have lines for a volleyball court plus each side of the lane. Cross court is better because you have more stopping and starting and space for more players to go at one time. Options: Use retreat dribble when returning, use weaker hand, use two balls, relay race with two or three players per team.

DR7 - Count the fingers dribble – Spread out along the sideline about 15 feet apart with one ball in each line. Dribble 1v1 Z pattern with defense holding up various numbers of fingers on the hand that is in front of the dribbler. Dribbler tells how many fingers the defender is holding up, then the defender changes the number. 

 

DR8 - 2v2 dribbling with chaser –Set up 5 lines along the baseline. First line is dribbler, next three are defense (middle line is chaser), and the last line is the receiver. The chaser goes to double team the dribbler and dribbler has to see his receiver get open and pass to him before the chaser touches the dribbler. Then the chaser leaves and double teams the new dribbler. Try to advance the ball beyond half court. Run a group at each end. Rotate to the next line after each turn. Options – instead of having the chaser touch the dribbler, have him try to steal the ball. Limit them to half the width of the court and go from baseline to baseline. Limit dribblers to 3 dribbles.


DR8 - 2v2 dribbling with chaser

 

DR9 - 1v1 dribble and pass – Have 4 to 6 lines along the sideline with a dribbler and defender in each line and a receiver on the other sideline. Start dribbling on the whistle. When the coach raises his hands, all dribblers must pass to their receiver. The passer whose pass gets to his receiver last loses and does 5 pushups. The defenders of the other dribblers also have to do pushups. Rotate dribbler, defense, receiver, and back to the dribbler line.

DR10 - Z dribble with defense – dribble 1v1 using various change of direction moves. Defense drop step and cut off the dribbler and turn him as many times as possible. 

 

DR11 - Dribble 1v2 half court – Defense tries to take a charge or trap the dribbler, force dribbler to sideline. When coach at half court raises hands, immediately pass to him. Rotate thru three lines, two on baseline and trapper line at half court. Options – limit dribbler to one side of the court and run 2 groups.


DR11 - Dribble 1v2 half court

 

DR12 - Dribble vs. defense and pass for lay up- 2 lines at half court (dribbler and defense) and shooter line at a wing. Dribble until shooter breaks for the basket, then hit him immediately. Defense tries to steal the ball or block the pass. Defense rebounds and goes to shooter line, Passer goes to defense line, shooter to passer line. Use 3 balls.


DR12 - Dribble vs defense and pass for layup

 

DR13 - Dribble knock out – Each player has a ball, limit them to half court or inside 3 point line or lane as more players are eliminated. You get a point for each ball knocked away. You are out when yours is knocked away. Set a time limit (15 seconds) when it gets down to 3 players.

DR14 - Dribble Tag or Sharks and Minnows – Player who is it (tagger) starts in the middle, everyone else with a ball on one sideline. When the tagger says “go”, dribble across the court with each one tagged added to the taggers the next time. Options: dribble left handed, taggers have to dribble while they tag dribblers, or taggers have to take the ball away from dribblers (start with two taggers). 

DR15 - Relay races weaving through cones - (or kids lined up as cones) making various dribbling moves for each direction change (behind back, between legs, spin, crossover).

DR16 - 2v2 trap – Trapper leaves his man and comes back to double team the dribbler who retreats two steps and passes. Receiver waits for the defense to get to him, then dribbles until they trap him. Do 3 traps on each dribbler for each trip down. Use one side of the court and go baseline to baseline. More than one group can go at a time.

DR17 - 2v3 Press break – Two offensive players try to advance the ball to the other end vs. 3 defenders. One offensive player can’t dribble, and the other dribbles 1v2 and passes when his team mate is open. He then gets the ball back at the same spot (let him catch it) and dribbles again while his team mate tries to get open.

DR18 - Wolf – Two lines on the baseline, offense dribbles to the other end for a lay up while the defense chases the dribbler from behind to flick the ball into his feet or to a teammate. Run two lines at each end. 

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5. Lay ups

LU1 - Lay ups – possible variations - no dribble, 1 dribble, from half court, with defense, with defense and an offensive team mate, with a chaser coming from behind, using each hand, from all angles, with a pass from the post or corner, with an outlet pass from the rebounder to a wing who passes to the next shooter.

Several of the passing drills and the transition drills are also good lay up drills.

 

LU2 - 3 man weave, 5 man weave – Three (or 5) lines on the baseline with the ball in the middle line. Pass to the player on your right who is running up the floor, then run behind him. He passes to the first player on the other side and runs behind them. Continue weaving to the other end and shoot a lay up.


LU2 - 3 man weave


LU2 - 5 man weave

 

LU3 - Flex baseline lay ups - Have 2 passers by the elbow, a line of cutters near the opposite corner, and a line of screeners near the block. The cutter comes off the screen, the screener pivots to seal the defender and steps toward the basket. The passers hit the cutter and screener for lay ups. They get their own rebound and pass back to the passer. Option – use a defender on the cutter so the screener has someone to screen. Have the shooters get their rebounds and go to the passing lines and have the passers move to the cutter/screener lines after passing


LU3 - Flex baseline lay ups

 

LU4 - Full or Half court lay ups with chaser – Two lines, shooter (each with a ball) and chaser. Chaser tries to strip the ball as he runs past the shooter, or tries to block the shot from behind. Chaser gets the rebound and takes the ball to the shooter line. 

 

LU5 - Lay up to 2v1 full court - 3 lines on baseline, two chasers leave when the dribbler gets to the foul line. One chaser rebounds and throws the ball in to the other chaser who must touch the free throw line (or baseline) before going the other way. Then the shooter plays defense against the two chasers going back to the other end. 


Lay up to 2v1 full court

 

LU6 - Full court lay ups – 2 man – Rebounder grabs the ball out of the net and throws an outlet pass to the wing, then runs to the sideline and toward the other basket. Wing man dribbles toward the 3 point line at the other end, passes to the rebounder who shoots a lay up. The wing man now becomes the rebounder and the original rebounder who shot the layup sprints out to the wing for the outlet pass. If there are too many players to have all running at once, have a line for the wing and a line for the rebounder at each basket


LU6 - Full court lay ups - 2 man

 

LU7 - Speed Dribble lay up relay race - Two teams, divide into two lines at each end with one ball in each line. Each player dribbles to the other end and shoots a lay up, then gets in his team’s line at that end. The next player in line grabs the ball out of the net and dribbles to the other end for a lay up. Players must stay on their own side of the court and dribble and shoot with the outside hand. Race to 20 made lay ups.

 

LU8 - Six Passer lay ups – Have passers on the sidelines near the baselines and two passers in the center circle facing the sidelines. The rest of the players divide into two lines, one at each baseline. The first two players in each line have a ball. Each player in line starts up the right side of the floor by passing to the player on the sideline, catching a return pass on the run, then passing to the player in the center circle and receiving a return pass, then passing to the other player on the sideline and catching a return pass for a lay up. He then goes to the end of the line and the first player in line grabs the ball out of the net and goes


LU8 - Six passer lay ups

 

LU9 - Full court outlet lay ups – Throw ball off glass and rebound, chin it, pivot to outside, pass to outlet man running up the sideline, then the rebounder goes to the corner and is the next outlet man. Outlet man dribbles to just beyond half court and passes to the corner, cuts to basket for a return pass and lay up. He then runs to the corner to catch the pass from the next shooter coming down the sideline. (You might need a line of 2 players in the corner) After the corner man passes to the shooter, he runs to the rebounder line. Optionally, have the corner player stay there all the time and shooters get in the rebounder line.


LU9 - Full court outlet lay ups

 

LU10 - Lay up Contest – Place a chair on each wing and the top of the key at the 3 point line. Let 3 players or 3 lines of players compete. Each player must dribble around the chair in front of him, shoot a lay up, dribble around the next chair, etc. If you miss, go around the same chair again until you make the lay up. For a relay race, make it at all three baskets and then give the ball to the next player in line. For individuals, race to 9 or 12 lay ups. 


LU10 - Lay up contest

 

LU11 - Lay up Knockout - use all 6 baskets with a cone near the 3 point line at each basket. Dribble outside the cone and shoot a lay up. If missed, go back around cone and shoot again until made, then move on to the next basket, etc. Start players at 2 second intervals. When a player makes a lay up before the player in front of him in line, the passed player is out.


LU11 - Lay up knockout

 

LU12 - Drive and Dish 2v1 - Three lines, ball in line 1 at one wing, line 2 at the other wing, line 3 at baseline. 3 plays defense on 2 sagging into the middle. 1 drives, 3 leaves his man to stop 1, 1 passes to 2 for the shot. Rebound and throw outlet to line 1, then rotate to the next line.


LU12 - Drive and dish 2v1

 

LU13 - Drive and Dish 3v2 – Similar to the 2v1 drill but with 5 lines. 1 drive from anywhere, 2 and 3 open up for a pass if their man helps on the driver. 4 and 5 play defense on 2 and 3 until 1 starts to dribble toward the basket. Rotate offense to defense to next line on offense.

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LU13 - Drive and disc 3v2

 

6. Fast Break and Transition

TR1 - 2v1 lay ups half court – Maximum of 2 passes or 4 seconds to score. 3 lines at half court, defense in the middle. Optionally, have one offense start in the corner or at the wing.

 

TR2 - Sprint and shoot – 2 or 4 teams relay race, shooter lines at each corner and rebounder lines at the elbows. Shooter catches the outlet pass, speed dribbles to the other end and shoots behind a chair, gets the rebound and speed dribbles back, shoots behind a chair, and gets in the rebounder line. Rebounder gets the ball and outlets to the next shooter and gets in the shooter line. Each team gets one side of the court. Race to 20 made shots. If 4 teams are going, put two teams at each end.


TR2 - Sprint and shoot

 

TR3 - Lob ahead lay ups – This can be done as a relay race with one team at each end. The line of passers should be near the basket ready to throw the ball off the glass, rebound, chin it, pivot, and throw a lob pass in front of the shooter (who starts on the wing) running toward the other basket. After shooting his lay up, he gets the ball and dribbles back to the end of the passer line. The passer sprints toward the wing and catches the lob pass (after one bounce) from the next rebounder.


TR3 - Lob ahead lay ups

 

TR4 - 3v0 fast break – shoot a jumper from 8 feet, put it back if it misses, inbound and repeat at the other end and come back again and score at the first end again (3 made shots per group). Race for time.


3v0 fast break

 

TR5 - Loose ball 3v3 - line up at foul lines, throw ball in middle, whoever gets it tries to score in 6 seconds. 

TR6 - Full court 3v2 with chaser – Two teams, one team on each sideline. Start with three offensive players from the first team at mid court ready to go against two defenders from the second at one end. Two defenders from the first team should be waiting at the other basket. A chaser joins the defense when the ball passes mid court but he must touch the center circle before playing defense. When the three defenders get the ball, they attack the other end on offense. When done on offense, they get in the end of their team’s line. The first two in line become defense at that end and the next will be the chaser. Allow 8 seconds to score after the offense gets the ball. Track total points, loser runs or does pushups. Score one point for having the ball when the 8 seconds are up, 2 or 3 for a made shot, and 2 for a foul.

 


TR6 - Full court 3v2 with chaser - fig. 1

 


TR6 - Full court 3v2 with chaser - fig. 2

 

TR7 - 3v2 half court – Three lines at mid court on offense, two players and a sub on defense. Defense stays until they get three stops (or three in a row), maximum 3 passes or 6 seconds for offense to score. The sub rotates in on defense after each possession. When the defense gets their three stops, whoever was on offense that time goes to defense. 

 

TR8 - 3v0 speed lay ups - Three lines on the baseline one under hoop the other two out on the wings. Middle man starts with the ball. She throws it off backboard for the rebound to herself. Both wings break. 

Rebounder outlets to a wing who relays it down the floor to the other wing for a lay up. 


TR8 - 3v0 speed lay ups


TR8 - 3v0 speed lay ups

Rebounder has to get down the floor to catch the lay up before it hits the floor while the wings run the baseline to change sides and go the other way. Outlet goes to the shooter who then relays to the other wing for a lay up. Rotate to the next line. Use 2 balls. Time it and reward the fastest group.

 

TR9 - Secondary break - no defense - tell them who will take shot, throw the ball off the glass, and start timing them when the ball hits the backboard. They run the break to the other end, rebound made or missed shot, outlet and come back to original end. Stop the watch when the ball hits the net. Time it for each group, losers run or anyone slower than 16 seconds runs. Add two seconds for a missed shot.

TR10 - Jam and Scram - Stopwatch scrimmage: after each defensive rebound, turnover, or made basket, time everyone getting to half court. If any defender except the jammer takes longer than 3 seconds, the offense gets an extra possession (or make that defender stay out until the defense gets the ball, or sub for him). If the offense is too slow (except rebounder and outlet man), give the ball to the defense (and/or sub for that player).

TR11 - Transition defense with wall touch – Set up 5 vs. 5 and throw the ball off the glass (or shoot it). Have one or two defensive players who must go touch the end wall before they can run back on defense. The others must get back and slow the offense until their team mates get back. Options – have one defender jam the outlet pass (get on the rebounder and try to block his outlet pass). 
jam outlet, guards stop long pass, sprint to lane and protect basket, find man by half court, talk!

TR12 - Press breaker - Run vs. air or shell or live defense. Options – give defense extra players, allow defense to foul (limited to hacking at arms), no dribbling or limited dribbles, pushups for turnovers, defense does pushups for fouls or lay ups. 

TR13 - Center jump fast break – If unlikely to win the tip, rotate to steal the tip and fast break. Have a fast break play if you expect to win the tip. Run jump ball plays vs. air and shell defense. Keep it simple since it only happens once a game.

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7. Shooting

Instructions

Points to look for - release the ball off the fingertips, quick high release, elbow pointing at the basket, forearm straight up, wrist flick, off-hand not pushing, straight back spin, right foot slightly in front, lots of lift from the legs, and plenty of arch. Avoid stepping to the side or toward the basket when shooting. Just put your right foot a few inches closer to the basket than your left and push up with the legs to provide the power for the shot. When practicing shooting, start close and move back a step when you make two in a row, move closer when you miss two in a row. 

Shoot off the dribble or after catching a spin pass to make it as game-like as possible. (A spin pass is a pass thrown to yourself by putting a lot of backspin on the ball and tossing it a few feet in front of you so it hits the floor and bounces back toward you as you move to the ball.) Pivot on the foot closest to the basket and try to land on your pivot foot first after catching the pass, then land your other foot in position to shoot without having to take another step.
http://www.swish22.com/articles.html has articles on shooting. Tom Nordstrom teaches shooting on the way up, with an open stance, with the ball over the shooting eye. Use a high arch. Make players use the glass for angle shots from 10 feet and in (shoot 10 with and 10 without glass and count the number made).

SH1 - Form shots - against wall or on floor checking for correct form and backspin (have partner watch).

SH2 - Form jump shots - against wall or to partner - elbow pointing at hoop, forearm straight, wrist flick

SH3 - Threes - power from the legs, only allow this if form correct.

SH4 - Free throws – focus on the pencil point sticking up from the front of the rim, visualize the shot going in, practice without the ball a couple times before the official gives you the ball, take a deep breath, you’re your back and knees to provide the power for the shot, and shoot it at normal shooting speed.

SH5 - Hook shot – Right handed – catch a pass or throw yourself a spin pass, take 1 step with your left foot and shoot without dribbling. Keep your left arm up for a shield and for balance. 

SH6 - Jump hook – right handed – pivot on your left foot so a line drawn from your right hip to your left hip would point at the basket, jump off both legs and extend your right arm high in front of your right shoulder, and flick your wrist to shoot a short jump hook. Your left hand helps hold the ball as you start to jump, then use your left arm to shield the ball from the defense. 

Drills

SH7 - Free throw mush - Shoot till you miss with 2 rebounders, whoever rebounds plays 1v2 until someone scores, then the scorer becomes the shooter. Fouls count as made baskets. There is no out of bounds. Have a 10 second shot clock. On a travel, the closest defender gets the ball. Defense gets a jump balls. Baskets count 2 points (or 3) and free throws 1. Play to 21 or for 5 minutes.

SH8 - Free throw rebounding – Shoot 1 and 1, whoever rebounds shoots next, others behind him rotate around the lane. If the shooter makes both, everyone rotates one spot clockwise. Whoever makes the most shots in 5 minutes wins.

SH9 - Free throw rotation – divide the players equally at all the baskets. Shoot a 1 and 1 and if you make both, advance to the next basket and get in the end of the line. If you miss, go to the end of the line at your basket. When you have finished at all the baskets, run to the center circle. Losers get a penalty for each basket they did not finish. You can run this with a time limit or until a certain number of players finish.

SH10 - Free throw pressure shooting – All players on the baseline, send one at a time to shoot a free throw. If they miss, everyone runs to the other end and back. 

SH11 - Free throw team competition – split into two teams and line them up on both baselines. Have one player shoot a free throw. If he makes it, the other team runs to the baseline and back and the next player on his team shoots. If he misses, the shooter’s team runs and the other team starts shooting.

SH12 - Short jumpers over the defense – simulate catching a pass, protect the ball, pivot and shoot. Defense should get a hand up and make them shoot over it. 

SH13 - Spot shots - catch, square up, shoot with a quick high release, pivot on the foot closest to the basket.

SH14 - Catch, pivot, and shoot – Start near the basket, go from each side, pivot on each foot, use forward and reverse pivots. Catch the pass while in the air. Get your own rebound, pass to your partner, and go again. Option – partner rebounds and passes, shooter just moves and shoots. 
SH15 - Jab step and shoot - Catch, fake a drive with a jab step, shoot a jumper. Jab with each foot. Partner rebounds and passes or do it by yourself using spin passes.

SH16 - Shoot off a ball screen (dribbling) – Partner rebounds and passes to shooter, then sets a screen for him and rolls toward the basket. Shooter dribbles past the screen and shoots. Dribble left one time and right the next. Switch with your partner every ten shots.

SH17 - Pitino 2 Man Shooting drill – pass to the shooter, run at him and either try to block the shot or close out to prevent the drive. The shooter will shoot or fake and dribble once to either side and shoot. Defense should block out, then get the rebound and pass to the shooter, etc. The shooter should catch the pass on the move each time. Switch after 10 shots.

SH18 - Alford drill – Each player has a ball, 3 to 5 players at each basket. Throw a spin pass, catch, pivot to face the basket, shoot, get the rebound, throw a spin pass which takes you no closer to the basket than where you get the rebound, etc. Go until you make 10 shots (20 points), then shoot free throws until you hit 5, run and touch both sidelines after each missed free throw, play to 50 points or most points in 8 minutes.

SH19 - 3 Man shooting drill – Use two balls. Player one shoots, gets his own rebound, passes to player two, goes to his next shooting spot, catches a pass from player three, shoots, etc. Player one always passes to two, two passes to three, and three passes to one. Each player counts his made shots, losers penalized. When competing, give them spots to shoot from which are equally difficult.

SH20 - 2 line shooting race - everyone has a ball except the first player in line. He will V cut, catch a pass from the player behind him in line, shoot, rebound and dribble back to the end of his line. The passer becomes the next shooter. Race to 20 baskets or most made in 3 minutes. Options - Add dribble moves after the catch. Specify the minimum distance for the shot or the spot where it should be taken.

SH21 - 3 line shooting race - 1 ball per line, dribble to the shooting spot (different spot for each line), shoot, rebound, pass to the next player in line. Use chairs or cones to mark the spots. Race to 20 made shots. 

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8. Post Moves

Instructions

PO1 - Seal the defender and receive a pass - walk the defender up or down the lane when he is playing beside you by taking several small steps with the foot closest to him and slowly moving him the direction you want him to go. Keep your butt low and maintain contact with the defense. Put your arm under his arm to push it up so he can’t reach around you. Extend your other hand toward the ball. Ask for it low on the side away from the defender. If you have a big size advantage, ask for it high. Face the passer.

PO2 - Pivot around fronting defender - step up beside a fronting defender (belly button to hip) and reverse pivot into him to seal him behind you.

PO3 - Catch the Lob – post player should stand with his hip in the defender’s back, hands up, hold till the ball is overhead, then step back and jump and catch, come down facing the basket and shoot.

PO4 - Drop step - ball fake to the middle, take a quick step toward the baseline around the defender’s foot with one dribble, back into him, jump back into him and shoot. 

PO5 - Baseline Spin with reverse lay up – right handed drive – ball fake to the middle, pivot 180 degrees on your baseline (left) foot and take a quick step toward the baseline with your right foot, push your left arm past the defender’s side and start your dribble with your right hand as you step past the defender with your left foot. Take one more step with your right foot and lay the ball up with your left hand on the far side of the basket from behind the backboard. 

PO6 - Pivot and fade away jumper – from the left block – ball and step fake (left foot) to the middle, then pivot on your right foot and step away from the basket with your left foot, jump fading away slightly, and shoot the jumper high off the glass. Practice using each foot for a pivot foot from each side of the basket.

PO7 - Fake away, duck under – from the right side – Start with your feet spread wide. Pivot on your top (right) foot and fake a fade away jump shot, then step across in front of the defender to the basket with your left foot for a lay up. Your right (pivot) foot can come off the ground but you must release the ball before it touches the floor again.

PO8 - Power move (Drop step to the middle) – Begin with your back to the basket near the block. Give a head and ball fake toward the baseline, then step toward the middle with your top foot, bumping the defender back with the back of your leg. For a hook shot, no dribble is needed. For the jump shot or jump hook, take one low hard dribble as you pivot on your top foot and bring your other foot around toward the middle of the lane, jump off both feet up and toward the basket trying to draw a foul or get a very close shot. 

PO9 - Sikma Jumper – catch in the air with your back to the basket and come down with one foot as far away from the basket as possible. Reverse pivot on that foot bringing the ball up to passing/jump-shot position above your head. Shoot a quick jumper high off the glass without bringing the ball down. Also, fake the jumper and drive if the defender lunges toward you to stop the shot.

Drills

PM1 - Rebound and shoot – Throw the ball off the glass, jump and rebound, without bringing ball below your shoulders jump again and shoot. Repeat for 30 – 45 seconds, count number made.

PM2 - Post shooting drills – pick any post move and practice it with no defense or passive defense. To make it competitive, have them count the shots made during the drill for each player or pair.

PM3 - Mikan drill – Shoot a hook on the right side right handed, grab the rebound and shoot a left handed hook on the left side, grab the rebound and shoot a right handed hook, etc. You can also do this under the backboard and shoot reverse lay ups on each side.

 

PM4 - Weak side flash - Use 4 players and one ball. The passer starts on the wing, post player on the block with a defender fronting him, and a flasher playing on the other side of the lane. The flasher flashes to the ball side elbow for a pass, the post player seals the defender to the outside and the flasher passes to him. Rotate passer to flasher to post to defense to passer. Extra players should be in the flasher line.


PM4 - Weak side flash

 

PM5 - Post Closeout – The post seals the defender near the block and a coach passes to him. He must shoot in 3 seconds with only 1 dribble allowed. He may rebound and shoot but may not dribble. Stay on offense if you score. Otherwise go to the end of the line and the defender moves to offense and the next player in line plays defense. Switch to the other side of the lane halfway through the drill.

 

PM6 - Post 2v2 with Passers – 2 post players and 2 defenders play in the lane area, 2 to 4 passers stand on the 3 point line spread out. The passers try to get ball to either post player for a close shot or reverse the ball for a better passing angle. Posts may pass to the other post or kick it out to the passers or may try to score. Defenders try to deny the pass to the posts and prevent them from scoring. Allow posts one dribble each time they catch. Go for 1 minute on offense for each pair. They get a point for each basket or foul and lose a point for a missed shot or turnover. (no rebounds- just give the ball back to the passers) Passers get a point for an assist and lose a point for a turnover or stolen pass. Passers can only hold the ball for 3 seconds and only throw one reversal pass before passing to a post.


PM6 - Post 2v2 with passers

 

PM7 - Lob to post – three players and a ball. The defense fronts the post near the block. The passer near the wing tries to lob over the defense to the post. The post player must catch and shoot without dribbling. 

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9. Driving Shots

Go at their hip, finish with a high jump and lay up. Start with a good fake and a long first step getting past their leg. Fakes should look just like the real thing and should be quick. Keep you weight low when faking.

DS1 - Fake and drive – Catch a pass or spin pass, pivot to face the basket using the foot closest to the basket and fake a pass or a shot. Keep your knees bent while faking up with your head and the ball, then swing the ball into position to start your dribble and push off hard. Run this going left and right, from the baseline, elbows, and wings, using a fake shot and a fake pass. Give each player a ball and have them make their move, then rebound and return to the end of the line. Have a coach or another player play passive defense and go for the fake leaving a drive left open sometimes and a drive right open other times.

DS2 - Rocker – Fake a drive by taking a jab step, then fake a shot, then drive. Do the jab step with either foot and run this from various spots (baseline, elbows, wings) going both left and right. Have a coach play passive defense and go for the shot fake.

DS3 - 1v1 from half court – Offense has 6 seconds to shoot and is allowed to rebound and shoot again but no dribbling after the rebound. Start in the center circle. Defense starts a step or two back. Emphasize going right at the defense to get them moving back, then go at their hip. Options – specify dribble moves which must be used – crossover, spin, fake crossover, spin, behind back, cross under.

DS4 - Spin lay ups and spin jumpers – (right to left) dribble right handed from the left wing to the side of the lane, stop with your left foot in front, reverse pivot on your left foot while pulling the ball back with your right hand, step to your right foot going toward the basket and shoot a left handed lay up. Use the same move but instead of stepping toward the basket with your right foot, use it as a pivot foot and shoot a jumper. Do not grab the ball with your left hand until your right foot is down (on the jump shot) or you will be traveling. Do the same move from the other side dribbling left handed. When practicing against defense, have the defender try to get in front of the dribbler as he gets to the lane so the spin will take the dribbler away from the defender.

DS5 - Drive and fade (left hand) – Drive down the left side of the lane from above the left elbow. When you get near the basket, plant your right foot and step to the left with your left foot and shoot a fade away jumper off the glass with good arch. Then do the same move but fake the jumper and step across the defender toward the basket with your left foot for a hook shot or lay up. For practice vs. defense, have the defense start under the basket and step up to challenge the driver. Practice it with each hand going down the lane and going across the lane.

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10. Team Offense

TO1 - Offense vs. Air – Run your offense with no defense and no shooting until you have made 50 passes, or time them for one minute and count the passes made. The group with the most passes or quickest time wins. Make them stop and do 5 pushups anytime someone is out of position or drops a pass.

TO2 - Offense vs. Shell – Run your offense vs. shell defense (defense does not touch the ball) so there are defenders to screen. Options – no shots until you make 10 passes, no shots until the post players have had the ball, no shots except lay ups, no dribbling, one dribble limit, defense on the ball can use their hands.

TO3 - Offense vs. wild man – Defense gets an extra player who tries to double team the ball.

TO4 - Half court scrimmage – 5v5 starting by dribbling across half court. Options – play make it take it (stay on offense if you score), remove players for foul or turnover or missed shot (or any other behavior you are trying to minimize), pushups for the offense for each turnover, pushups for the defense for fouls or lay ups or offensive rebounds, no shot until the posts touch the ball or until 10 passes, no shots outside the lane until 10 passes, etc.

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11. Defense

Instructions

D1 - Defensive position – Keep your weight on the balls of your feet, knees bent, back straight, and see the man and the ball. Vary the space away from the dribbler based on quickness, distance from the basket, how close your help defense is, his dribbling ability, his shooting ability, your size, etc. Play close enough to prevent a shot and back enough to prevent getting beat. Make them use their weak hand until they prove they can use it as well as their strong hand.

D2 - Slide/drop step - Get in a defensive stance, slide step with short quick steps, hand check with back of hand on the dribbler’s thigh if he starts to get by you. Don’t cross your feet. 

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12. Defending on the Ball

DB1 - Shot blocking – Keep your arms straight up, don’t swat at the ball, don’t leave your feet until the shooter leaves his feet. Drill: post close out drill.

DB2 - Taking a charge – Keep your hands up and back, drop step and stop when you are in front of the dribbler, bend your knees and drop your butt to the floor as he hits you to soften the fall. Push off your heels to slide back, hold your head up, and don’t catch yourself with your hands. Look for a player moving too fast or out of control and get in their path to draw the charge. Drill: begin by standing in position to take the charge, then everyone put their weight on their heels and squat, then roll back onto one side of their butt and push off with their heels to slide back. Then slowly increase their speed, then have a dribbler bump into them and have them go down. 

DB3 - Dribble defense – Force the dribbler to change directions, force them away from the basket, sprint to catch up when you get beat, then return to using a drop step. 

Drill: several in the dribbling section include defense.

DB4 - Defending the cross over dribble – Deflect the cross over: keep your trailing hand sticking out near the dribblers knees and anticipate the crossover and reach in to deflect it. 

DB5 - Defending the passer – If he still has his dribble: stay back enough to prevent a drive, mirror the ball with one hand and keep one hand down to feel screens and for balance, knees bent. When you see his elbows start to flex to pass the ball, jump toward the passing lane and try for a deflection but only if you have help to stop dribble penetration. If he has used his dribble: crowd him and mirror the ball with both hands if possible, do not reach in and foul, stay between him and the basket to prevent a give and go. 

Drill: several passing drills involve defense, especially Monkey in the Middle.

 

DB6 - Full court slide drill – Go from the corner to the top of the key to mid court sideline to the top of the other key to the corner at the other end on your side of the court. Then sprint along the baseline to the other corner and zig-zag slide back on the other side of the court. Sprint to the end of the line and go again. Run at intervals which allow resting in line for about 15-20 seconds. Option – slide 3 steps each direction (stop well before reaching the side of the lane) as you go down the sideline instead of sliding all the way to the center. When sprinting along the baseline, stop at the block and sprint to the other end, then move to the other block and run backwards to the block at the other end, run to the corner, and slide back along the sideline to the other corner, then sprint to the end of the line. Option – slide step about 30 feet down the sideline, then sprint to half court and then slide step another 20 feet and sprint three steps and slide step the rest of the way to the corner. Putting cones at the spots where they should switch between sprinting and slide steps might help. Try dribbling while doing it. Time the interval between players and if they arrive five seconds further behind the player in front of them than the starting interval, penalize them. Starting intervals should be about 3 seconds.

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DB6 - Full court slide drill - fig. 1


DB6 - Full court slide drill - fig. 2

 

DB7 - Spin dribble slide behind – Have two lines at each baseline with each player in the dribbler lines having a ball. Each group uses from one sideline to the closest edge of the lane. The dribbler zig-zags using spin moves and the defender tries to anticipate the spin, step back and sideways so he can go close behind the dribbler as he spins, run around behind the dribbler and reach in with his closest hand and deflect the dribble. If the thief misses, the dribbler waits for him to catch up and they continue down the floor. When they get to the other baseline, they get in line to go back the other way. The best time to try this move is when you have forced the spin by getting ahead of the dribbler and you are far enough away from your defensive end that you have time to recover before the dribbler can penetrate. This move will work about one time in 5 – 10, but if you recover in time to prevent it from hurting you when you miss, it is well worth the gamble. If they change hands on the spin instead of pulling the ball with the hand they were dribbling with before the spin, then you will have a better chance to steal the ball going behind them.

DB8 - Slide in front of the dribbler – Run the drill the same as the spin dribble slide behind. The defender should cut in front of the dribbler (at least two feet away from him) as the ball is pushed down and reach in with the hand closest to the dribbler. The defender may have to dive to get the ball – he at least has to make a full commitment to go full speed. Try to make the move as the dribbler is slowing down and do it far enough away from your defensive end so you have time to recover before he can score. You can also go in front of a dribbler doing a spin move if you anticipate it (usually near the side line where he will spin to get back toward the middle).

 

DB9 - Sideline trap – Have 3 lines at each quarter of the court – dribbler, defender, and trapper. Defender tries to force the dribbler toward the sideline and the trapper (who starts close to half court) comes up to trap when the dribbler is pinned close to the sideline. Option – run one group on each sideline and try to trap in the corner at mid court. Rotate from dribbler to defender to trapper to dribbler line.

 


DB9 - Sideline trap

 

DB10 - Baseline trap – Have 3 lines at each quarter of the court – dribbler, defender, and trapper. The dribbler should start in the corner. The defender tries to make the dribbler go toward the middle as close to the baseline as possible. The trapper starts under the basket and comes over to trap. 

 


DB10 - Baseline trap

 

DB11 - Blindside dribbler – Three lines at half court, dribbler, defender, and trapper. The defender tries to make the dribbler go towards the sideline away from the trapper. The trapper tries to sneak in behind the dribbler and either steal the dribble or trap him if he picks up his dribble. Defender should prevent the crossover and slow the dribbler while the trapper sneaks in. Rotation – dribbler to defender to trapper. Option: Add a weak-side wing defender who moves up to intercept the pass back to the weak-side guard. 

 


DB11 - Blindside dribbler

 

DB12 - Close out – Defense starts near basket and passes to offense (1v1) and closes out (go to him quickly to prevent shot but stay low to prevent drive). Offense has 4 seconds to score. Winner is offense next time, loser goes to the end of the line. The first player in line is defense next time. Use multiple baskets and have players advance to champions basket when they get 5 baskets. Penalize players who allow a right handed lay up or who foul.

 

DB13 - Close out with passer – Three players: offense, defense, and passer. Passer starts on the wing. Defense denies the pass, then plays defense. Allow 5 seconds for the passer to release the ball or it is a turnover/steal. Allow 5 seconds for the offense to score once they receive the ball. Loser goes to the passer line, passer goes to the defense line, and the winner plays offense. On a stolen pass, passer and offense both go to the end of the passer line, next passer to defense, and defense to offense. Count one point for each basket or foul. If using multiple baskets, have players advance to the champions basket when they get 5 points. 

 


Close out with passer

 

DB14 - Ball screen 2v2 – Key points - talk, double the dribbler if within his shooting range, others will rotate to cover the screener and protect the basket. If well outside his shooting range, just talk and allow the dribbler’s defender to slide under the screen. The screener’s defender could gamble for the steal using the “slide in front of the dribbler” move. Play two on two with a rule that all shots must be taken as a result of a screen for the dribbler, either by the dribbler or from a pass to the screener. Give them 10 seconds to score. Winners stay in on offense and losers go to the end of the line, next two come in on defense. Option – rotate every time so all get equal chance to play offense. Rotate between being dribbler and screener. 

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13. Defending Away from the Ball

DA1 - Shell drill – (3v3, 4v4, or 5v5) Put two teams on the floor but do not allow the defense to touch the ball. Have the offense move the ball and make the defense shift. The defender on the ball should close out quickly and stay low. The other players should jump to the ball each time the ball is moved (by pass or dribble). Options - Allow offense to move or make them stay in one place. Allow dribbling or only passing. Allow player on the ball to use his hands to contest passes or shots. Shell drill should cover position, technique, dribble penetration help and rotation, handling cutters (bump them, force them high or low, switch, talk, beat them to the ball) and screens (talk, switch?), trapping in the corners, doubling the post, and rotations for all the traps and double teams. Use the shell drill for each defense. Include talking - say Dead, Shot, Switch or Stay, and Screen every time they happen. (Dead means the dribbler has picked up his dribble.)

DA2 - 5v4 help drill – Four defenders must rotate to stop the unguarded player who is only allowed to shoot lay ups, then recover when he passes the ball. Defense stays with their own man except when helping on the unguarded player or the player who is left open when someone else goes to guard the unguarded player. They should defend the unguarded player anytime he is closer to the basket than their man and anytime he has the ball.

 

DA3 - Bump the Cutter – Four players, a cutter, screener, passer, and defender. The cutter cuts toward the ball along the baseline using a screen near the block. The screener’s defender steps into the cutter’s path and forces him high (away from the basket) and makes him catch as far from the basket as possible. The passer hits the cutter and he plays 1v1 with the defender, limit 1 dribble. Rotate through the four spots; passer, defense, screener, cutter. Options – Use coaches for the screener and passer, let the cutter stay on offense if he scores, make the defense stay until he gets a stop (prevents the offense from scoring).

 


DA3 - Bump the cutter

 

DA4 - Down screen 2v2 – Play 2v2 with a passer. All shots must be the result of a screen. One dribble maximum. Pass back to the passer if you don’t have a good shot or drive. Defense must talk and screened man should pigtail (follow the cutter around the screen very close) or get through on the ball side. Screener’s defender should step out to stop the cutter if he curls back toward the basket. Options – coach as passer, make it take it, 15 seconds to score, stay on defense until you get 3 stops in a row. Have lines for offense and defense and have the passer go 4 or 5 times before replacing him.

 


DA4 - Down screen 2v2

 

DA5 - Back screen 2v2 – Play 2v2 with a passer. All shots must be the result of a screen. One dribble maximum. Pass back to the passer if you don’t have a good shot or drive. Defense must talk and screened man should get through on the ball side. He should turn sideways to the screen and have his hands out so he can feel the screen coming and try to dodge it. He should also try to force the cutter away from the screen to get room to go around it himself. The farther off his man he is playing when the screen comes, the more time and room he has to fight around the screen before the cutter gets there. The screener’s defender should step out to stop (bump) the cutter and switch if needed. Rotate defense to offense to the end of the line. Options – Use a coach as the passer, let the offense stay in if they score, 15 seconds to score, stay on defense until you get 3 stops in a row. Have lines for offense and defense and have the passer go 4 or 5 times before replacing him.

 


DA5 - Back screen 2v2

 

DA6 - Lateral screen 2v2 – Play 2v2 with a passer. All shots must be the result of a screen. One dribble maximum. Pass back to the passer if you don’t have a good shot or drive. Defense must talk and screened man should get through on the ball side. He should turn sideways to the screen and have his hands out so he can feel the screen coming and try to dodge it. He should also try to force the cutter away from the screen to get room to go around it himself. The farther off his man he is playing when the screen comes, the more time and room he has to fight around the screen before the cutter gets there. The screener’s defender should step out to stop (bump) the cutter and switch if needed. Rotate defense to offense to the end of the line. Options – Use a coach as the passer, let the offense stay in if they score, 15 seconds to score, stay on defense until you get 3 stops in a row. Have lines for offense and defense and have the passer go 4 or 5 times before replacing him.

 


DA6 - Lateral screen 2v2

 

DA7 - Post Denial 2v2 – 2 to 4 passers around the 3 point line, 2 posts and 2 defenders. Move the ball around the 3 point line and try to pass to either post near the block within 10 seconds. Defense should deny the pass by staying in front of the posts (front the post) or playing beside them with an arm reaching across in front of them (half the post). Posts may screen for each other. When they catch, they have 3 seconds to score (passing allowed, one dribble limit). Stay on offense until stopped, then defense goes to offense. Losers rotate with passers.

 


DA& - Post Denial 2v2

 

DA8 - Baseline penetration trap – Run as a shell drill or half court scrimmage and allow dribble penetration on the baseline. The post defender stops the dribbler and the dribbler’s man double teams him. The other players rotate to cover the post and leave only the weak side guard or wing open with one defender playing halfway between them to cover whichever one the trapped dribbler tries to pass to. 

 


DA8 - Baseline penetration trap

 

DA9 - Weak side help on lob – When the post is fronted, the closest player on the weak side (side away from the ball) should play close behind the post player to stop the lob pass over the post’s defender. He must get there in time to steal the pass or deflect it. The other defenders must rotate to cover the helper’s man. Run the drill as a shell drill or half court scrimmage.

DA10 - Passing game – Two teams of 4 to 8 players each, offense gets 1 point for catching a pass with both feet inside the 3 point line, 2 if in lane, and 5 points for a basket or foul and they keep the ball. Play 2 minutes or until each team loses the ball once or to 25 points. On a missed shot, the ball goes to the defense. Options – allow no dribbling or 1 dribble.

 

DA11 - Gauntlet (Steve Jordan) – 10 players. 1 and 2 on offense. 3 and 4 play defense in the 1st quarter of the court, 5 and 6 in 2nd quarter, 7 and 8 in 3rd quarter, 9 and 10 in last quarter of the court. 1 and 2 try to advance the ball from one baseline to the other. Defenders must stay in their own quarter of the court. Time them. Rotate each group of defenders up to the next quarter of the court and 1 and 2 replace 9 and 10 defending the 4th quarter. Defenders who were in the 1st quarter get in line to play offense. Option – have a line waiting to play offense and a line waiting to play defense so the wait to play is shorter. Have offense replace the defenders who steal the ball or force a turnover and those defenders get in line to play offense. Stay on defense until you force a turnover.

 


DA11 - Gauntlet

 

DA12 - 2v2 closeout with 2 passers at the 3 point line - 15 seconds to score. Offense start at the wings, defense in the lane. Rotate passers to defense to offense to the line of waiting players. Options – let winners stay in. On a stolen pass, passers and offense are out, next two in line go to defense and the next two are the passers. 

DA13 - 3v3 full court denial - no dribbling, first team to score (or first to hit the rim) wins and the winners stay and start on defense. A foul counts as a basket. Allow 20 seconds to score each time a team gets the ball. Options – allow 1 to 3 dribbles. Shoot a free throw for every foul (or 2 shots if fouled when shooting).

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14. Team Defense

Half court defense – Run shell drill and various scrimmages.

TD1 - Half court trap – Run vs. shell offense (slow motion, no taking advantage of overplays) or vs. live offense. Options – give the offense 1 point for getting a shot within 8 seconds, 2 for still having the ball after 5 seconds, and 3 for scoring within 8 seconds. Give the defense 4 points for a steal and basket in transition, 3 for a steal, and 2 for a turnover. Let each team go 5 times on offense and 5 on defense. Options – Stay on defense until you get a steal or turnover. Make it take it. Rotate a new team in on offense each possession. Vary the time allowed for getting a shot, etc.

TD2 - Full court press - Run vs. shell offense (slow motion, no taking advantage of overplays) or vs. live offense. Options – give the offense 1 point for getting a shot within 10 seconds, 2 for still having the ball after 10 seconds, and 3 for scoring within 10 seconds. Give the defense 4 points for a steal and basket in transition, 3 for a steal, and 2 for a turnover. Let each team go 5 times on offense and 5 on defense. Options – Stay on defense until you get a steal or turnover. Make it take it. Rotate a new team in on offense each possession. Give the offense an extra player. Penalize for fouls or lay ups.

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15. Rebounding

Instructions

70% of shots go to the opposite side of the basket.

Important points:

  1. Habit of getting position (butt in his gut), (yell “Shot” as a cue to block out)
  2. Effort
  3. Jumping
  4. Controlling the ball (chin it)
  5. Making a good outlet pass

RE1 - Step in front box out - If beside the offensive player, step across his legs and get in front of him - elbows high and wide, butt low, jump to get the ball.

RE2 - Block box out – If facing the offensive player, put your forearm into his chest, reverse pivot into him while sticking your arm out to keep him from sliding by you as you pivot, keep your elbows high and wide and your butt low.

RE3 - Offensive rebounding - step away from the block out with a quick step back or sidestep or reverse pivot, go to the side away from the shooter (since most rebounds will go to the opposite side of the basket). 

RE4 - Ways to get inside position: step across, spin, swim, use other players as picks, strip the rebound by stepping around the rebounder and swinging your hand up through the ball. If blocked out, push on his back with your shoulder and reverse pivot to step in front of him. Do not go over the back. If jumping from behind the offensive player, turn sideways to his back and jump straight up. It is better to tip the ball if you can’t control it, than to let the other team get it. A long tip out will almost always be recovered by the offense since the defensive guards usually come in around the basket and the offensive guards stay out to prevent the fast break.

RE5 - Long baseline shots - block your man in, not out. The ball will bounce long 80% of the time. Try to block your man under the backboard where he will never get a rebound.

RE6 - Spin - reverse pivot and slide your arm in front of the defender and side step in front of him

RE7 - Swim – stick your arm under the defender’s arm, duck under his arm and step in front

RE8 - Slide - Fake left and go right (push off as you go) and step across in front of him.

RE9 - Defensive Free throw rebounding – If two defenders are on the same side with one offensive rebounder, they should both step in front of him with their elbows wide to totally block him out. If one defender is matched to one offensive rebounder, block out first, then go for the ball. 

RE10 - Offensive free throw rebounding – Get far away from the defender so he can’t make contact as easily to block you out. Fake to the middle and go baseline. Cross the lane before he can block you out and try to rebound on the other side (and signal the offensive player on the other side to try to spin to the baseline to pull the defensive rebounder away). If two offensive rebounders are on the same side, the middle one can block out the next defensive rebounder toward the foul line, and the higher offensive rebounder can go to the outside behind the defenders toward the baseline. Sometimes a quick step will get you into the lane before the defensive rebounder blocks you out, but don’t risk it unless you can see that the free throw is not going in. 

RE11 - Tipping - if you can’t control the ball, tip it to teammate or tip it out front. 

RE12 - Chin it - jump for ball, chin it, pivot, outlet pass or dribble clear - look long first

Drills

RE21 - Tip relay - groups of 4-6 in a circle, tip the ball around the circle. Options - both hands, each hand, count tips without missing or tips in one minute.

RE22 - One man tipping – One player on each side of the basket tips the ball off the glass - most tips in a row wins. He must be in the air when he tips the ball.

RE23 - Superman drill - throw the ball off the glass to come down on the other side of the basket, rebound it, come down and chin it, then throw it across to the other side. Repeat for 5 rebounds and score.

RE24 - Butt Wars - use your butt to back the opponent out of the lane (2 pairs of kids at once). Arms out but only the elbows may be used to contain the opponent. Spinning off the opponent is allowed and if you push the other person out even on your original side, you win. Winners advance against winners until we get a butt wars champ. Run a losers bracket under the other basket.

RE25 - Rebound and 1v1 – Several shooters around the perimeter and 2 rebounders. Whoever gets it tries to score in 3 seconds with a 2 shot limit. If they fail to score, pass the ball to any shooter and go again. Go to 5 points (1 point for each rebound and 2 for a basket) and rotate to the shooting area. Option: Have the winner stay in.

RE26 - Rebound and 1v2 - 3 players under the basket, the rest of the players in line out of bounds. Coach throws up a shot, the rebounder is offense, the other 2 on defense. You must score 3 times to get out. One new player enters the game at 0, the other 2 keep whatever score they had. When someone scores, the coach shoots again.

RE27 - Continuous 1v1 – Start with one player under the basket (defense), the rest in the shooter line at the elbow. First player in the shooter line shoots, defense blocks out, whoever rebounds throws an outlet pass to the next player in the shooter line and goes to the shooter line. The other player tries to jam the outlet pass and if stolen or deflected, he will pass to the next shooter and get in the shooter line and the rebounder has to stay on defense. The loser closes out the shooter, blocks out, and both try to rebound. (Treat a made shot as a miss and go for the rebound.) Variations - allow 1 dribble before the shot, add a passing line to receive the outlet pass and pass to the shooter with the new defender denying the pass. Go till you win 5 times, then go shoot at another basket while the others continue.

RE28 - Circle box out - 4 players outside the center circle try to touch the coach or another player (standing in the center of the circle) above the waist, 4 inside the circle box them out. Time it. Each group goes 3 times on offense and 3 on defense, longest total time keeping the offense blocked out wins. Options – have a short player hold the ball over her head in the center and the offense has to touch the ball.

RE29 - Touch the block - 1v1 Defense must keep the offense from touching the block (or any spot on floor) with his foot by blocking him out. Use any intersection of lines and have lots of kids go at once. 

RE30 - Two Bounce 1v1 Block out – The offensive player shoots the ball almost straight up so it comes down on the floor a few feet behind the defender who is facing him about 3 feet away. The defender has to keep the shooter from getting to the ball before it bounces 2 times (or 3 times when they get better at it). The offense can get the ball as soon as they can get around the defense. You don't use a basket, just let the ball bounce on the floor. Whoever gets the ball must chin it, pivot away from the other player, and protect it for 5 seconds while the other player tries to knock it loose. Let them foul from the shoulders to the hands.

RE31 - Live ball scrimmage - treat a made basket as a live ball so either team can rebound it and throw it in.

RE32 - Mush – 3 players going 1v2 (whoever has ball is against other 2) with made baskets played as a miss, no out of bounds, limit of one dribble each time you get the ball, 10 second shot clock, and only solid fouls are called (fouler has to sit out 15 seconds). Play 1 or 2 minutes or to 6 points.

RE33 - Rebound Scrimmage – play 4v4 or 5v5, a basket = 2 points, offensive rebound = 3 points, fouls = 1 point and you keep the ball. Play to 10, losers run. Options – half court or full.

RE34 - Jump and Chin it - throw the ball in the air and jump to catch it at the peak of your jump. Chin it, pivot, and repeat. Go for one minute.

RE35 - One minute put back - Throw the ball off the backboard (simulate missed shot), jump for the rebound, jump again and shoot. If you miss, keep jumping for the rebound until you make the shot. Repeat for one minute.

RE36 - Annie Over - One player throws the ball off the glass from one side of the basket so it will come down on the other side. The other player jumps for the ball and catches it and throws it off the glass back to the first player before coming down. You can do this off the wall instead of using a basket. Repeat for 30 seconds.

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16. Scrimmage Variations

SV1 - King of the hill - stay on defense until scored on, count stops, subtract 1 for an offensive rebound or foul. The rest of the team gets in 5 lines at mid court and the first player in each line is the next team on offense each time a team fails to score. When a team scores, they get to play defense. Team with most stops wins.

SV2 - 5v5 1 possession – Play full or half court. On each stop, the defense becomes offense and the offense is out. If the offense scores, they stay in. The 5 new players come in on defense. Have one line on the side and the first 5 in line go in next. 

SV3 - 5v5 to one basket – Play to 2 points, losers are out and the next 5 come in and begin on offense. Foul = 1 point plus the ball. Have one line on the side and the first 5 in line go in next. 

SV4 - Full court 3v3 by 3 - Play to 3 points with 3 dribble limit, winners stay in and start with the ball. All fouls count 1 point and they keep the ball. Options – have losers stay in and start on defense, have winners stay in and start on defense.

SV5 - Wild man - 1 extra defensive player (the wild man) who is on defense all the time. If he steals the ball, he trades places with the offensive player who lost the ball. If he rebounds, he passes to anyone else on the defensive team and play continues.

SV6 - Balance – The first basket by each player counts 5, the rest count 1. Free throws are also 5 and 1. Shoot all fouls. Options- combine with any of the other scrimmages since this only affects the scoring.

SV7 - Baseline Inbounds scrimmage – Each team run 5 inbounds plays vs. defense, fouls count as a basket, losers do pushups. Options – play make it take it, rotate a new team in on defense each time and winner stays in on offense, pushups for players who run the play wrong, make them run each play once. Run vs. air or shell.

SV8 - Sideline Inbounds scrimmage – Run vs. air or shell or live defense. Give one point for getting the ball inbounds and 2 or 3 for scoring within 5 seconds. Give the defense 5 points for a steal or turnover. Have each team go on offense 5 times and losers do pushups. Options – make it take it, or losers out and new team comes in on defense and winners go to offense. 

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17. Time and Score

TS1 - Situational scrimmage – Tell them time remaining, score, team fouls, and who has the ball and let them scrimmage. Options – ahead or behind by 1, 2, 3, or 4 with 5 to 50 seconds to go and 5, 8, or 10 team fouls. Shoot free throws or give fouled team the points and play on. Key points – When ahead, keep the ball in best free throw shooters’ hands, run delay game, avoid fouls unless they are shooting an easy shot (or if you have fouls to give, foul to stop a dribble penetration), don’t allow 3 pointers or lay ups. When behind, get the ball inside and draw fouls or score, let good 3 point shooters take it if open. If you need a 3, get the ball inside and kick it out for the 3 if you have time. Know when you need to start fouling and foul quickly and non-intentionally (go for the ball and try to steal it but foul if you don’t get the ball). Gamble for steals if behind.

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18. Strength and Conditioning

Aerobic foundation – run for 10 consecutive minutes, combine with dribbling or passing.

Intervals – run 10 - 30 seconds, rest twice as long as you ran. Run dribble suicides or down and backs or other drills that involve running full speed. Include dribbling or passing sometimes.

Hands - fingertip pushups, squeeze a small ball, pushups leaning against the wall while holding a ball against the wall and pushing on the ball to move your body away from the wall, sea lion walk (walk on your hands dragging your feet behind you).

Ankles - pick up marbles with toes, toe raises, one leg half-squats and jumps, bounding, balancing on a balance board (make one by screwing a softball to a round piece of plywood).

Quads - step up onto a bench or bleachers to your tiptoes, 4 way jump (box jump), run backwards, bounding, hopping, line jumps front-back and sideways, jump up and touch the net or backboard or rim. Land soft, jump straight up, recoil. Use mats to prevent knee soreness and help develop balance.

Hamstrings - sprints, hamstring curls with a partner providing resistance (need mats), pull partner sliding on a mat (need ropes).

Back – lie on your stomach and raise your chest and thighs (Shamu)

Stomach - crunches

Hip Abductors and Adductors - sit on bleachers and try to spread your knees apart while your partner resists, then try to pull knees together while partner resists.

Shin splint prevention – pull up with your toes while resisting with your hands or your other foot.