Make Practice
Your Own.
Choose a focus and skill level. Learn each named move, watch its demonstration and build a session you can use.
Your Plan
Choose your focus and build a session.
Choose Your Starting Point.
For higher-level combinations, choose Advanced basketball skills above, then select ball handling, shooting or finishing.
15-Minute Ball Confidence
3 minutes to prepare your space and move gently. Three 3-minute blocks: stationary pound dribble, stationary crossover, then between-the-legs breakdown. Include short breaks. Finish with 3 minutes to walk, drink and note one cue.
25-Minute Shooting Focus
5 minutes to warm up. Three 5-minute blocks: close-range form shot, two-spot form practice, then a controlled one-dribble pull-up. Rest and retrieve safely throughout. Use the final 5 minutes to wind down and write what helped.
15-Minute Mental Reset
3 minutes to settle and choose a situation. Three 3-minute blocks: next-play reset, performance visualisation, then feedback rehearsal. Finish with 3 minutes to choose what you will take into practice.
Look After the Whole Athlete.
Pack Before You Leave
Make space for regular meals and familiar snacks. For a busy evening, pack fruit plus a sandwich or yoghurt in a cooler. Adapt to allergies, culture and foods you enjoy. Food supports growing, learning and playing; you do not need to earn it through exercise.
Make Water Accessible
Bring a filled bottle and take drink breaks. Water is usually sufficient for a short session like these. Heat, long events and individual needs change the plan; ask your parent or coach for help. Energy drinks are not a youth sport shortcut.
Build a Recovery Routine
After practice, make room for food, fluids and rest. Put tomorrow’s kit aside so bedtime is less rushed. If several teams or sports overlap, share the full schedule with your coaches before adding another workout.
Plan a Lighter Day
Write three options: rest completely, use the mental preparation plan, or choose comfortable easy movement. Pick based on how you feel and guidance from your parent or coach. Tell a trusted adult about pain or ongoing fatigue; another workout is not always the next step.
Strength, speed and jumping plans ask for a qualified coach in person to choose suitable technique, repetitions and rest. Without that support, the builder offers preparation and observation instead. No maximum lifts, weight-loss targets or supplement plans.
ACSM: youth resistance training · Jr. NBA demonstration library
Demonstrations come from the official Jr. NBA teaching library and Breakthrough Basketball coaches. Each link names its source; variation notes explain how to apply the video to this plan. These organisations do not endorse the builder. Videos open on request; external availability may change.