WEEK 1
Session A (90 min)
00:00–10:00 | Warm-up | Dynamic warm-up with ball
Players dribble while jogging: crossovers, hesitations, speed changes. They stay moving the entire time.
10:00–25:00 | Passing | 3-Man Full-Court Weave
Players form groups of three and pass while sprinting up the court (no dribbling until the finish). After the layup, the shooter sprints back to defend while the next group comes. This keeps everyone running constantly while working timing and spacing.
25:00–35:00 | Finishing | Full-Court Layups w/ Trailing Defender
Player dribbles full court with a defender starting a few steps behind and chasing. The finisher must attack fast and finish under pressure while staying under control. Switch roles each rep — everyone runs.
35:00–50:00 | Shooting | Baseline Drive – 3 players, rotate through
50:00–65:00 | Offense | Pass & cut basics
Players pass, cut hard to the basket, and fill weak-side spacing. Emphasize sprinting on cuts to build habit and conditioning.
65:00–80:00 | Defense | Stance + slide lanes
Continuous defensive slides from cone to cone, then quick recovery sprints. Light but steady conditioning while teaching mechanics.
80:00–90:00 | Scrimmage | 3v3 Half-Court
Short possessions, rotate teams quickly. Players jog to the line between games — no walking.
Session B (90 min)
00:00–10:00 | Warm-up | Ball-handling warm-up
Dribble while jogging lanes, mixing in crossovers and spins. Keep them moving constantly.
10:00–25:00 | Passing | Full-Court Weave (Progression)
Same 3-man weave — but add:
- players must finish both sides
- last passer becomes the defender sprinting back
Teaches sprint recovery and transition conditioning.
25:00–35:00 | Finishing | Full-Court Layups (Chase Down)
Ballhandler sprints full court. Defender shadows tight but avoids fouling. Focus on finishing at speed while under pressure and sprinting back on defense afterward.
35:00–50:00 | Shooting | Catch-and-shoot (move spot to spot)
Players catch, shoot, rebound, then sprint to the next cone. Shooting while tired simulates game conditions.
50:00–65:00 | Offense | Motion Offense #1
Pass → cut → fill, constantly keeping the floor spaced. No standing — players should always be moving to a new role.
65:00–80:00 | Defense | Help/stance intro
Players practice sliding into help position, then recovering. Drill flows continuously so legs stay active.
80:00–90:00 | Scrimmage | Controlled 3v3
Limit dribbling and require at least one cut before shooting. This forces running off the ball and keeps tempo up.
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