7-Day basketball drill workout plan to improve everything for basketball

Read Time:6 Minute, 23 Second

Whether you’re an aspiring basketball player or a seasoned athlete looking to refine your skills, having a structured workout plan is essential. A well-rounded workout regime not only enhances your physical capabilities but also sharpens your technical skills on the court. In this blog, we’ll break down a one-week basketball drill workout plan designed to improve your shooting, ball handling, defence, and overall conditioning. Each day’s focus will be explained to illustrate its importance and impact on your game.

Here is a 7-day workout plan for you and your friends or basketball team to follow to not only maximise the trainings effectiveness, but also improve your skills dramatically. The training does require a couple things, such as an agility ladder, cones, and some friends, it also requires determination, dedication and hardwork ethic and discipline. If you are really serious and older than 13 years old, than you can also implement some actual workout routine in the gym, such as a strength training and other sorts of training in order to become the REAL GOAT. Subscribe to the blog for more blogs and that workout plan will be out asap!

Day 1: Shooting Fundamentals

Warm-up (10 minutes)
Dynamic stretching and light jogging help prepare your muscles for the intensity of the drills ahead. This reduces the risk of injury and improves your overall performance.

Drills (60 minutes)

Spot Shooting (15 minutes)
Spot shooting involves taking shots from various fixed spots around the key. This drill is fundamental for developing consistency and accuracy. By practicing from different angles, you improve your ability to score under various game situations. Aim for 5 shots from each spot, ensuring you maintain proper form and follow-through.
Catch-and-Shoot (15 minutes)
In this drill, a partner or coach passes the ball to you from different angles. This simulates game scenarios where you receive a pass and need to shoot quickly. Emphasize quick release and proper shooting mechanics to ensure you’re prepared for game-time shooting opportunities.
Free Throws (10 minutes)
Free throws are crucial as they are often high-pressure situations where games can be won or lost. Practice 10 consecutive free throws to build confidence and consistency in your routine.
Shooting off the Dribble (20 minutes)
Dribbling to create shooting opportunities is a key skill in modern basketball. Practice dribbling to different spots and taking shots, focusing on both pull-up jumpers and step-back shots. This helps in developing the ability to score off the dribble, a valuable skill in high-pressure moments.

Cool Down (10 minutes)
Finish with light stretching to aid muscle recovery and reduce soreness, followed by deep breathing exercises to help relax and center yourself.

Day 2: Ball Handling and Passing

Warm-up (10 minutes)
Dynamic stretching and light jogging with dribbling drills prepare your body for the technical work ahead.

Drills (60 minutes)

Dribbling Drills (20 minutes)
Dribbling through cones and practicing two-ball dribbling enhances your control and agility. These drills improve your ability to handle the ball under pressure and maneuver around defenders.
Passing Drills (20 minutes)
Partner passing drills, including chest passes, bounce passes, and overhead passes, improve your precision and timing. Practicing passes on the move further develops your ability to make accurate passes while maintaining control.
Dribble Moves (20 minutes)
Incorporate crossovers, behind-the-back, and spin moves to improve your ability to shake defenders. Focus on change of speed and direction to make your dribble moves more effective and unpredictable.

Cool Down (10 minutes)
End with light stretching and footwork exercises to enhance flexibility and prevent injuries.

Day 3: Defensive Skills

Warm-up (10 minutes)
Start with dynamic stretching and defensive stance drills to prepare your body for the physical demands of defense.

Drills (60 minutes)

Defensive Stance and Slides (15 minutes)
Maintaining a low stance and performing lateral slides are essential for effective defense. These drills help you stay in front of your opponent and react quickly to their movements.
1-on-1 Defense (20 minutes)
Playing one-on-one emphasizes defensive positioning and stopping your opponent. Focus on staying low, using your body to block driving lanes, and contesting shots without fouling.
Closeouts and Defensive Rebounds (15 minutes)
Practice closing out on shooters to contest their shots and securing defensive rebounds to limit second-chance opportunities for the opponent.
Help Defense and Rotations (10 minutes)
Work on defensive rotations and providing help when a teammate is beaten. This drill is crucial for team defense and ensures you can cover gaps effectively.

Cool Down (10 minutes)
Light stretching and relaxation techniques help with recovery and muscle relaxation.

Day 4: Conditioning and Agility

Warm-up (10 minutes)
Prepare your body with dynamic stretching and light jogging.

Drills (60 minutes)

Suicides and Sprints (20 minutes)
Suicides and line sprints build cardiovascular endurance and simulate the stop-and-start nature of a basketball game. They improve your speed and stamina, essential for high-intensity play.
Agility Ladder Drills (20 minutes)
Using an agility ladder for footwork drills enhances your quickness and coordination. This translates to better movement on the court, allowing you to navigate around defenders and create space.
Circuit Training (20 minutes)
A circuit of exercises like burpees, jump squats, and mountain climbers boosts overall fitness and endurance. Rotate through each station to build strength and conditioning.

Cool Down (10 minutes)
Finish with light stretching and deep breathing to aid recovery and reduce muscle tension.

Day 5: Offensive Moves and Strategy

Warm-up (10 minutes)
Dynamic stretching and light jogging prepare your body for offensive drills.

Drills (60 minutes)

Dribble and Drive (20 minutes)
Practice driving to the basket with various dribble moves and finishing with layups or floaters. This drill enhances your ability to penetrate defenses and score effectively at the rim.
Pick-and-Roll (20 minutes)
Work on pick-and-roll scenarios to understand how to use screens effectively. This play is a staple in basketball and mastering it improves your ability to create scoring opportunities.
Offensive Footwork (20 minutes)
Practice pivoting, jab steps, and creating space for shots. Good footwork is essential for maneuvering around defenders and getting open looks.

Cool Down (10 minutes)
Light stretching and reflecting on the day’s practice help with recovery and performance assessment.

Day 6: Game Situations and Scrimmage

Warm-up (10 minutes)
Prepare with dynamic stretching and light jogging.

Drills (60 minutes)

Transition Offense and Defense (20 minutes)
Practice fast breaks and transitioning from defense to offense to improve your pace and adaptability during games.
End-of-Game Scenarios (20 minutes)
Simulate game situations like last-second shots and defensive stops. This helps you perform under pressure and make critical decisions.
Full-Court Scrimmage (20 minutes)
Engage in a controlled scrimmage to implement the week’s skills and strategies in a game-like environment.

Cool Down (10 minutes)
Light stretching and reflection on the scrimmage help with recovery and game analysis.

Day 7: Rest and Recovery

Rest Day Activities
Focus on light activities like walking or swimming, and employ recovery techniques such as foam rolling and stretching. This day is crucial for allowing your body to recover and prepare for the next week of training.

By following this comprehensive one-week basketball drill workout plan, you’ll develop a well-rounded skill set that can enhance your performance on the court. Each drill is designed to target specific aspects of your game, from shooting accuracy to defensive prowess and overall conditioning. Remember, consistency is key to improvement, so stick to the plan and watch your game elevate to new heights. Keep pushing, stay focused, and enjoy the process of becoming a better player!