Day 120 minutes
Control the ball
- 3 min movement warm-up
- 6 min right- and left-hand stationary dribbles
- 6 min walking dribbles with eyes forward
- 3 min jump stops and pivots
- 2 min record clean seconds
Free beginner plan
Seven days. One stronger basketball foundation.
Use this printable plan to practice in a sensible order without trying to fix everything at once.
Repeat the week with slightly cleaner scores before adding more time or speed.
Day 220 minutes
Build close shooting form
- 3 min warm-up
- 5 min one-hand form releases near the rim
- 8 min five close spots; make five at each
- 2 min free throws or wall target passes
- 2 min record makes out of 10
Day 320 minutes
Pass and catch on balance
- 3 min warm-up
- 5 min chest passes to a wall target
- 5 min bounce passes
- 5 min right- and left-hand push passes
- 2 min record accurate passes out of 30
Day 410-20 minutes
Recover and learn
- Walk or move easily
- Review one guide
- Practice slow footwork without fatigue
- Write one thing that improved
- Stop if soreness changes normal movement
Day 520 minutes
Finish at the basket
- 3 min warm-up
- 5 min right-side layup steps without a dribble
- 5 min left-side layup steps
- 5 min add one controlled dribble
- 2 min record balanced makes
Day 620 minutes
Defend and rebound
- 3 min warm-up
- 5 min stance and short defensive slides
- 5 min closeout footwork under control
- 5 min box-out, turn, and pursue
- 2 min score clean repetitions
Day 725 minutes
Connect the skills
- 4 min warm-up
- 6 min ball handling
- 6 min shooting or wall passing
- 6 min one-on-one decisions or cone reads
- 3 min compare the week and choose next week's goal
Three rules for the week
- Quality before speed. Slow down when posture, balance, or control disappears.
- Keep one score. Track makes, accurate passes, or clean seconds—not vague effort.
- Respect pain and recovery. Stop for sharp or worsening pain and get qualified help when needed.
Need the technique behind a session? Visit the beginner guide library.