{"id":84,"date":"2026-01-05T11:58:31","date_gmt":"2026-01-05T11:58:31","guid":{"rendered":"https:\/\/little-beak.net\/?p=84"},"modified":"2026-01-08T20:57:45","modified_gmt":"2026-01-08T20:57:45","slug":"basketball-training-plan","status":"publish","type":"post","link":"https:\/\/little-beak.net\/?p=84","title":{"rendered":"Basketball Training Plan"},"content":{"rendered":"\n<h1 class=\"wp-block-heading\"><strong>WEEK 1<\/strong><\/h1>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Session A (90 min)<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>00:00\u201310:00 | Warm-up | Dynamic warm-up with ball<\/strong><\/h3>\n\n\n\n<p>Players dribble while jogging: crossovers, hesitations, speed changes. They stay moving the entire time.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10:00\u201325:00 | Passing | 3-Man Full-Court Weave<\/strong><\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>25:00\u201335:00 | Finishing | Full-Court Layups w\/ Trailing Defender<\/strong><\/h3>\n\n\n\n<p>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 \u2014 everyone runs.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>35:00\u201350:00 | Shooting | <\/strong>Baseline Drive &#8211; 3 players, rotate through<\/h3>\n\n\n\n<div class=\"wp-block-media-text is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><video controls src=\"https:\/\/little-beak.net\/wp-content\/uploads\/sites\/3\/2026\/01\/BaselineDriveDrill.mp4\"><\/video><\/figure><div class=\"wp-block-media-text__content\">\n<p><\/p>\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>50:00\u201365:00 | Offense | Pass &amp; cut basics<\/strong><\/h3>\n\n\n\n<p>Players pass, cut hard to the basket, and fill weak-side spacing. Emphasize sprinting on cuts to build habit and conditioning.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>65:00\u201380:00 | Defense | Stance + slide lanes<\/strong><\/h3>\n\n\n\n<p>Continuous defensive slides from cone to cone, then quick recovery sprints. Light but steady conditioning while teaching mechanics.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>80:00\u201390:00 | Scrimmage | 3v3 Half-Court<\/strong><\/h3>\n\n\n\n<p>Short possessions, rotate teams quickly. Players jog to the line between games \u2014 no walking.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Session B (90 min)<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>00:00\u201310:00 | Warm-up | Ball-handling warm-up<\/strong><\/h3>\n\n\n\n<p>Dribble while jogging lanes, mixing in crossovers and spins. Keep them moving constantly.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10:00\u201325:00 | Passing | Full-Court Weave (Progression)<\/strong><\/h3>\n\n\n\n<p>Same 3-man weave \u2014 but add:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>players must finish <strong>both sides<\/strong><\/li>\n\n\n\n<li>last passer becomes the defender sprinting back<br>Teaches sprint recovery and transition conditioning.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>25:00\u201335:00 | Finishing | Full-Court Layups (Chase Down)<\/strong><\/h3>\n\n\n\n<p>Ballhandler sprints full court. Defender shadows tight but avoids fouling. Focus on finishing at speed while under pressure and sprinting back on defense afterward.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>35:00\u201350:00 | Shooting | Catch-and-shoot (move spot to spot)<\/strong><\/h3>\n\n\n\n<p>Players catch, shoot, rebound, then <strong>sprint to the next cone<\/strong>. Shooting while tired simulates game conditions.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>50:00\u201365:00 | Offense | Motion Offense #1<\/strong><\/h3>\n\n\n\n<p>Pass \u2192 cut \u2192 fill, constantly keeping the floor spaced. No standing \u2014 players should always be moving to a new role.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>65:00\u201380:00 | Defense | Help\/stance intro<\/strong><\/h3>\n\n\n\n<p>Players practice sliding into help position, then recovering. Drill flows continuously so legs stay active.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>80:00\u201390:00 | Scrimmage | Controlled 3v3<\/strong><\/h3>\n\n\n\n<p>Limit dribbling and require at least <strong>one cut<\/strong> before shooting. This forces running off the ball and keeps tempo up.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WEEK 1 Session A (90 min) 00:00\u201310:00 | Warm-up | Dynamic warm-up with ball Players dribble while jogging: crossovers, hesitations, speed changes. They stay moving the entire time. 10:00\u201325:00 | 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, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-84","post","type-post","status-publish","format-standard","hentry","category-basketball"],"_links":{"self":[{"href":"https:\/\/little-beak.net\/index.php?rest_route=\/wp\/v2\/posts\/84","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/little-beak.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/little-beak.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/little-beak.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/little-beak.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=84"}],"version-history":[{"count":0,"href":"https:\/\/little-beak.net\/index.php?rest_route=\/wp\/v2\/posts\/84\/revisions"}],"wp:attachment":[{"href":"https:\/\/little-beak.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=84"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/little-beak.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=84"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/little-beak.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=84"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}