Level Up Basketball
Basketball Workouts
Structured training plans built by Coach Kans from Level Up’s drill library. Each is a real routine — warm-up to finisher — built from drills you can do at home or on any hoop, and check with an AI coach. New to training? Start with the basketball training program guide to structure your week.
Ball-handling
Basketball Ball-Handling Workout
Five blocks in 20 minutes — hand warm-up, hard pound dribbling, crossover combos, a two-ball overload, and a speed finisher. One or two balls, no court needed. Do it daily.Start workout →
Shooting
Basketball Shooting Workout
Four blocks in 30 minutes — groove your form up close, find catch-and-shoot rhythm, add pull-ups off the dribble, then finish under free-throw pressure. Build the shot from the rim out.Start workout →
Fundamentals
Beginner Basketball Workout
Five blocks for brand-new players — wake up your hands, learn to control the dribble, groove a clean shooting form up close, hit your first layups, then cool down on soft-touch makes. All you need is a ball (and a hoop once you start shooting). About 25 minutes — a bit longer while you’re still learning to make shots. Form and control over speed, every rep.Start workout →
Conditioning
Basketball Conditioning Workout
Five blocks — a dynamic warm-up, agility footwork, plyometrics, a core block, and a speed-and-gasser finisher. No hoop needed: just open space and a floor line to hop. The block times are ~26 minutes of work; take rest between drills and blocks as you need it, so a real session runs closer to 35–40 minutes. New to it? Rest 20–30 sec between the jump drills and run the finisher once.Start workout →
Vertical jump
Basketball Vertical Jump Workout
Five blocks in about 25–30 minutes — a mobility warm-up, posterior-chain activation, bounded max-effort plyometrics, springy calf work, and a core finisher. All you need is space (a box/step only if you add the optional depth-jump progressions). The plyo block’s minutes include the rest between sets — plyometrics is quality over quantity, so train it 2–3× a week with rest days, never daily.Start workout →
Shooting, finishing, movement, and control
Basketball Workout in 15 Minutes for Shooting and Finishing
This 15 minute basketball workout details a compact, single-ball routine that combines mid-range shooting, vertical movement drills, dynamic flow sequences, and finishing footwork. Players practice specific shooting and physical balance drills sequentially, requiring only a single hoop and basketball to run the entire session. By executing these four blocks, players can work on their shooting pocket, landing balance, and footwork patterns.Start workout →
Ball control, shooting, finishing, and movement
Complete Basketball Workout in 20 Minutes
The session lists four blocks of drills to complete on an open court with a hoop and one basketball in a twenty-minute duration. The first block groups Power Stop and Power Skips. The second block contains Quick Feet Figure Around and Lane Agility. The third block pairs 5 Spot Midrange and Split Jumps. The final block pairs 2 Dribbles Cross with Body Orbit. The plan lists specific doses, including repetitions, timed rounds, and minutes for each drill.Start workout →
Complete-session structure
30-Minute Basketball Workout
This 30-minute basketball workout is a highly efficient solo training plan designed to maximize every second on the court. It moves systematically through dynamic ball-handling, shooting mechanics, vertical power transfer, and high-fatigue finishing. Perfect for players with limited time who need a complete, structured session with zero wasted moments.Start workout →
At-home handle, footwork, and conditioning
At-Home Basketball Workout
Four blocks in 30 minutes — wake up your joints, build sharp handle with tight stationary dribbles, practice low-space explosive footwork, and finish with core power. Perfect for driveways, garages, or living rooms.Start workout →
Handle, footwork, and control
At Home Dribbling Workout for Ball Control
This at home dribbling workout targets ball control through a structured progression of four distinct phases. The session combines dynamic footwork and posterior chain activation before transitioning to wide lateral crossovers, hand speed drills, and low wrap-around sequences. Players can practice varying dribble heights and executing rapid directional changes in a limited space. The routine focuses on maintaining a low stance, utilizing finger control, and executing forceful stationary pounds with either hand.Start workout →
Handle, footwork, and control
Ball Handling Exercises Workout
Ball Handling Exercises Workout is a 25 min session for solo players and guards who need tighter control before adding speed. Use it when you need tighter control before adding pace, pressure, or change of direction. The workout moves through handle exercises touches, handle exercises protection, handle exercises change direction, and handle exercises footwork, with one standard: the dribble stays outside the feet while the eyes stay off the ball.Start workout →
Three-point shooting
Basketball 3-Point Shooting Workout
Five blocks for better threes: NBA-range form, negative-step rhythm, relocation, star shooting, pick-and-roll reads, drift actions, and deep-range confidence. Track makes and keep the same release under fatigue.Start workout →
Agility, line footwork, and change of direction
Basketball Agility Ladder Workout Without a Ladder
This basketball agility ladder workout outlines a structured routine using a marked line and two cones instead of a physical ladder. The session lists eight drills to practice agility, line footwork, and change of direction. The sequence progresses from basic movement preparation to single-leg lateral jumps and directional changes, offering a concrete routine of eight specific drills and four distinct blocks for on-court practice.Start workout →
Agility & footwork
Basketball Agility Workout
Four rapid blocks in about 25 minutes to build explosive, multi-directional court quickness. Wake up your nervous system, master lateral deceleration, link your handles to your feet, and finish with a true lane agility test.Start workout →
Single-leg control, trunk stability, stance balance, and ball coordination
Basketball Balance and Coordination Workout for Solo Players
This basketball balance and coordination workout targets single-leg control, trunk stability, stance organization, and close-body ball coordination. Players perform these movements alone in a small space using only a basketball, an exercise mat, and open floor space. The progression moves from static single-leg holds and plank variations to dynamic hip-hinge patterns, split-stance holds, and low-body ball handling. Each block establishes specific positions to isolate stance balance and ball control without requiring high-velocity movements or a full court.Start workout →
Handle, footwork, and control
Basketball Ball Control Workout
This 25-minute basketball ball control workout is built for players who need to tighten their handle before playing at full speed. By emphasizing fingertip feel, wide crossover control, and low-pocket protection, this routine builds a secure dribble that holds up under defensive pressure. Put in the work with one or two basketballs, no hoop or partner needed, focusing purely on mechanics.Start workout →
Strength, power, and core control
Basketball Bodyweight Strength Workout
This 40-minute bodyweight routine is designed for basketball players looking to work on functional court strength without turning their training into bodybuilding. By focusing on unilateral stability, landing mechanics, and trunk control, this workout is structured to support functional strength and stability on the court.Start workout →
Conditioning, speed, and footwork
Basketball Cardio Training
Our basketball cardio training is a 30-minute, high-intensity conditioning session designed for court-specific stamina, not long-distance jogging. This workout targets your quick-recovery systems through lateral agility, rapid footwork, and straight-line accelerations. By training your body to recover during short, active breaks, you build the specific aerobic and anaerobic base needed to dominate the fourth quarter.Start workout →
Conditioning, speed, and footwork
Basketball Cardio Workout
This basketball cardio workout is a targeted 25-minute high-intensity interval conditioning routine designed to build court-specific stamina. Unlike slow, linear running, this workout uses rapid changes of direction, lateral shuffles, and ball-handling drills under physical fatigue to mimic real-game transition demands and accelerate recovery.Start workout →
Shooting rhythm, touch, and scoring footwork
Basketball Catch and Shoot Workout
This catch-and-shoot workout is designed to establish consistent footwork and a lightning-fast release. Over 45 minutes, you will build your shooting base through specialized pivot drills, transition into game-speed rhythm shots, and close with a high-pressure scoring audit. The focus is on clean gathers and vertical balance on every repetition.Start workout →
Closeout reads, one- and two-dribble scoring, and rim finishes
Basketball Closeout Finishing Workout
This structured basketball closeout finishing workout lists drills for closeout reads, one- and two-dribble scoring, and rim finishes. The session contains four distinct blocks, starting with Catch and Read Footwork before progressing to Space Closeout Counters, Hard Closeout Attacks, and Cutoff Finish Counters. The drills utilize a basketball, hoop, and a partner, or a cone for solo closeout cues. The session outlines specific doses and observable cues for each of the eight listed drills.Start workout →
Conditioning, speed, and footwork
Basketball Conditioning Workout Without Ball
This 30-minute basketball conditioning workout without a ball builds elite game-shape stamina in small spaces. By combining dynamic mobility, rapid line footwork, lateral deceleration, and explosive vertical leaps, this high-intensity routine simulates real fourth-quarter shifts. Keep your hips low, cut sharply, and focus on rapid anaerobic recovery to outlast your opponents.Start workout →
Core strength, trunk control, and balance
Basketball Core Workout
This 25-minute basketball core workout builds the kind of trunk strength that shows up on the court: holding balance through contact, staying tall on cuts, landing under control, and keeping your hips stable when fatigue hits.Start workout →
Crossover control, change of direction, and shot transfer
Basketball Crossover Workout
Develop a sharp, ankle-breaking handle with this 40-minute basketball crossover workout. This progressive routine starts with stationary ball control, transitions into explosive lateral change-of-direction footwork, and finishes with game-speed pull-up jumpers. It is designed specifically for players looking to maintain balance and create clean separation off the dribble.Start workout →
Conditioning, speed, and footwork
Basketball Defensive Footwork Workout
This 30-minute basketball defensive footwork workout is built for players who need game-shape conditioning rather than long-distance jogging. Moving from dynamic hip prep to lateral shuffles, recovery accelerations, and low-stance control, this workout ensures your cuts stay low, your plants stay sharp, and your lateral speed translates directly to locking down opponents.Start workout →
Handoff ball control, exchange timing, and pass-ready footwork
Basketball Dribble Handoff Workout
The session lists four training blocks using two basketballs and a sturdy wall to practice handoff ball control, exchange timing, and pass-ready footwork. The first block contains warmup drills, followed by stationary control and behind-the-back passes. The third block focuses on dribble-to-pass transitions, while the final block pairs crossovers with scoop and air passes. Each drill lists specific doses and observable cues.Start workout →
Dribble-to-pass timing, release angles, and target accuracy
Basketball Dribble-to-Pass Workout for Guard Accuracy
This intermediate basketball dribble to pass workout lists four blocks using one basketball, a sturdy wall, and open floor space. The session lists the following drills: Dribble crossover - air pass, Scoop passing with a dribble, Stationary crossovers, Behind the back chest passing, Two dribbles stationary passing, Behind the back bounce passing, V-dribble (stationary), and Up And Downs Left And Right Pound Dribble. The focus is dribble-to-pass timing, release angles, and target accuracy.Start workout →
Handle, footwork, and control
Basketball Dribble Workout
This 25-minute basketball dribble workout focuses on establishing elite ball control before adding speed. Designed for solo players and guards, the routine guides you through hand activation, progressive pound heights, change of direction mechanics, and footwork integration. Perform each drill with a low stance and eyes up to build a tighter, game-ready handle.Start workout →
Jump power, landing mechanics, and elastic ankles
Basketball Dunk Workout
The Basketball Dunk Workout is a targeted 28-minute plyometric session designed to increase your vertical leap while protecting your joints. By structuring the workout to prioritize ankle elasticity and landing absorption before attempting max-effort jumps, you will build the raw elastic power needed to play above the rim. Use this routine twice a week on non-consecutive days to transform your takeoff mechanics.Start workout →
Conditioning, speed, and footwork
Basketball Endurance Workout
This basketball endurance workout outlines a structured sequence of four court-based blocks. The session lists dynamic warmups, acceleration sprints, lateral agility movements, and max-effort conditioning runs. Players practice these drills to execute specific footwork patterns and repeat-effort movements. The outline provides clear technical cues for each drill, directing players to observe their posture, hip height, and foot placement across all prescribed repetitions.Start workout →
beginner ball control, hand coordination, crossover mechanics, and close-range finishing
Basketball Exercises for Beginners
This beginner session lists an eight-drill sequence that pairs simple ball-control drills with close-range finishing. The workout contains four blocks, starting with two-step layups and push-pull dribbles, followed by one-step lay-ins, stationary crossovers, front crossover hand offs, body circles, level dribbles, and quick taps. Each drill includes specific doses and observable cues, such as maintaining a low athletic stance and tapping the ball rapidly between fingertips, using one basketball and a hoop.Start workout →
Jump power, landing mechanics, and elastic ankles
Basketball Explosive Jump Workout
This 30-minute basketball explosive jump workout is designed to increase your vertical leap while building controlled, quiet landings. By focusing on rapid force production and landing mechanics, players can develop explosive power for rebounds and finishes. Each block transitions from landing prep to high-effort vertical jumps, ensuring every rep is executed with maximum intent and absolute control.Start workout →
Explosive strength, landing control, and single-leg stability
Basketball Explosive Strength Workout
The basketball explosive strength workout contains four structured blocks to practice unilateral power, landing control, and vertical loading. The session lists specific drills including Split Stance Knee Ups, Split Jumps, Toe Hops, Depth Jumps, Straight Leg Hip Thrusts, One Leg Jumps, Plank Side Knee Ins, and Scissors Jumps. These drills require only an open floor and a low, sturdy platform. The final block pairs lateral trunk stability with rapid foot speed, and the overall routine focuses on landing mechanics and explosive vertical jumps.Start workout →
Face-up footwork, controlled turns, and balanced mid-range scoring
Basketball Face-Up Footwork Workout
The session lists four blocks containing eight drills. The first block contains Full Inside Pivot Spin And Shot and Half Spin Shot. The second block lists Rip Thru Jump Shots and Cross Step Mid Range Pull Ups. The third block pairs Power Stop Pump Fake and Open Step Mid Range Pull Ups. The final block lists Drop Step Layups and Post Turn Around Shots. The session lists equipment as a basketball, a hoop, and open court space.Start workout →
Shooting rhythm, touch, and scoring footwork
Basketball Finishing Drills Workout
The Basketball Finishing Drills Workout is a structured 25-minute rim session that builds elite fingertip touch, dynamic coordination, and game-like pressure scoring. Moving systematically from close-range touch drills to complex footwork counters and fatigue-tested finishes, this workout transforms inconsistent layups into deliberate, high-percentage habits. It is ideal for players wanting to finish cleanly through paint traffic and off-balance situations.Start workout →
Finishing footwork
Basketball Finishing Footwork Workout
Five finishing blocks: Mikan touch, angle changes, pickup timing, power-stop counters, and game-speed layup footwork. Build both hands, both sides, and clean body control around the rim.Start workout →
Soft-touch finishing, scoop passing, and controlled scoring counters
Basketball Finishing to Scoop Pass Workout: 8 Drills
This basketball finishing to scoop pass workout lists eight drills in four blocks. The first entries are One step Lay in, Mikan Drill, and Touch Shots. The middle entries list Scoop Passing with 2 Dribbles, Scoops, and Air Passing. The last block links two published pull-up reference drills for the source-video double-counter entries. Each drill keeps its listed dose and cue, including makes, passes, reps, foot placement, and underhand delivery.Start workout →
Finishing at the rim, footwork, and touch
Basketball Finishing Workout
Five high-intensity blocks in about 20 minutes — develop soft touch around the rim, master your gather footwork, learn to evade defenders with Eurosteps and floaters, and use power stops to finish strong through contact.Start workout →
First-step speed, acceleration, and change of direction
Basketball First Step Workout for Guard and Wing Acceleration
This basketball first step workout establishes a structured sequence to practice acceleration and lateral movement. Players perform footwork activation, directional change agility, multi-directional patterns, and lateral power bounds. The session lists specific doses and cues to practice each movement from an athletic stance. Players track their performance using the provided guidelines, focusing on foot placement, hip height, and explosive pushes off the court surface without relying on external equipment.Start workout →
Shooting rhythm, touch, and scoring footwork
Basketball Floater Workout
Our Basketball Floater Workout is a targeted 30-minute session designed to build soft, high-arc scoring touch over taller defenders. Moving from foundational touch drills to dynamic one-foot and two-step runners, you will master vertical balance, clean gathers, and finger-tip control. Perfect for players wanting to score efficiently in the paint.Start workout →
Conditioning, speed, and footwork
Basketball Footwork Workout
This 30-minute basketball footwork workout is built for players who need game-shape conditioning rather than long-distance jogging. It targets both offensive and defensive footwork through five strategic phases: dynamic prep, lateral speed, change-of-direction agility, ball-handling footwork, and high-intensity endurance. The standard is simple: keep your cuts low, plants sharp, and recover actively between sets.Start workout →
Shooting rhythm, touch, and scoring footwork
Basketball Form Shooting Workout
The Basketball Form Shooting Workout is a 25-minute, mechanics-first shooting session designed to build an automated, repeatable release. By starting near the rim and progressing through balance shifts, footwork spins, and paint finishes, you secure your shooting pocket before fatigue sets in. Use this routine to replace random shooting with high-quality, structured makes.Start workout →
Shooting rhythm, touch, and scoring footwork
Basketball Free Throw Workout
This Basketball Free Throw Workout is a 25-minute training session designed to build a rock-solid shot routine under physical fatigue. Instead of casual, standing shooting, this workout combines active footwork, touch drills, and high-pressure free throw sequences. By simulating late-game fatigue, you learn to maintain an identical release path and knee-bend tempo when the pressure is on.Start workout →
Fundamentals and confidence
Basketball Fundamentals Workout
The Basketball Fundamentals Workout is a structured 25-minute developmental session designed for players who need a complete routine with a clear start, middle, and finisher. Ideal for beginners and youth players, this workout focuses on building ball control, footwork precision, and shooting mechanics. By moving from stationary handle drills to active footwork and rim finishes, it ensures your feet, eyes, and hands stay organized at the exact same time.Start workout →Repeated-effort conditioning, change of direction, and game-speed control
Basketball Game Shape Workout
This 15-minute basketball game shape workout builds repeated-effort conditioning by linking lateral agility, rapid acceleration, and high-fatigue ball handling. Instead of basic track sprints, you will train to maintain a low stance, make sharp cuts, and protect the ball under intense physical stress deep into the game.Start workout →
Strength, power, and core control
Basketball Gym Routine
Build functional basketball strength with this structured 35-minute gym routine. Designed specifically for players who need explosive power, lateral durability, and deep core control without the bulky stiffness of traditional bodybuilding, this workout uses progressive strength and stability drills to directly translate gym effort into vertical drive and defensive impact.Start workout →
Single-leg strength, trunk control, and jump preparation
Basketball Gym Workout: Single-Leg for Balance and Power
The session lists a basketball gym workout targeting single-leg strength, trunk control, and jump preparation using open gym space, a low bench or box, a resistance band, and two floor markers. The session lists a sequence starting with Calf Raises and Dynamic Single Leg RDL, moving to Elevated One Legged Hip Thrusts and Band Strengthening Movement, continuing with Side Plank and Plank Knee Ins, and finishing with Lunge Knee Ups and Broad Jump Vertical Jump Combo. This sequence contains specific doses and observable cues for each drill.Start workout →
Handle, footwork, and control
Basketball Handle Workout for Ball Control and Footwork
The session lists a basketball handle workout containing four structured training blocks that pair stationary dribbling, rapid hand speed drills, core work, and fluid coordination sequences. The training plan includes drills like the push pull dribble, body circles, and figure 4 sit ups. These self-paced sequences display cues for tracking hand placement, stance height, and foot positioning. Each block lists specific doses and observable coaching cues to outline the practice routine.Start workout →
Pace changes, controlled pickups, and balanced pull-up shooting
Basketball Hesitation Pull-Up Workout for Pace and Balance
The session lists a four-block sequence containing High Hard Pounds, Hesi Pull-Ups, Quick Pick Up, In and Out Crossover, Level Dribble, Hesi Shooting, Hard Pounds and Hop, and Step Backs. The drills are ordered to focus on high pounds, quick pickups, level changes, and step backs. The listed cues focus on maintaining a tall posture, pausing on a live dribble, and freezing the shoulders.Start workout →
Handle, change of direction, and pull-up shooting
Basketball Individual Workout
Looking for a structured basketball individual workout? This 25-minute solo training plan bridges the gap between ball control and shot creation. By progressing from stationary ball-handling activation to dynamic deceleration and footwork, and finishing with game-speed pull-up jumpers, solo players can develop a lethal, self-created scoring threat without needing a rebounder or training partner.Start workout →
Jump power, landing mechanics, and elastic ankles
Basketball Jump Higher Workout
This 40-minute vertical leap workout is designed to build explosive leg power and elastic ankle strength while protecting your joints. By emphasizing clean landing mechanics alongside high-effort depth and approach jumps, you will develop a safer, more sustainable path to a higher vertical on the court.Start workout →
Conditioning, speed, and footwork
Basketball Ladder Workout
The Basketball Ladder Workout is a high-intensity, 30-minute conditioning session designed to build game-ready foot speed without a physical ladder. By mapping traditional agility ladder patterns onto a simple line, this workout trains rapid deceleration, lateral coordination, and quick-twitch recovery. It moves from line prep to quick-foot speed, change-of-direction, and a ball-handling finisher to ensure your footwork remains sharp under late-game fatigue.Start workout →
Lane agility, balanced stops, and movement-to-shot control
Basketball Lane Agility Workout for Controlled Movement
This structured basketball lane agility workout provides a four-block progression designed for intermediate players to practice lateral movement, rapid hip turns, and balanced stops. The session begins with foundational lane slides and shuttle runs before moving into active zig-zag cuts. Players then transition into shuffle steps combined with cross-step mid-range pull-ups, concluding with max-effort sprints and heel kicks. Focus on maintaining a low athletic stance and executing clean footwork patterns during every drill.Start workout →Lateral movement, balanced stops, and shot-ready footwork
Basketball Lateral Footwork to Shot Workout for Intermediate Players
This basketball lateral footwork to shot workout structures a four-block progression of lateral movements paired with balanced jump shots. Players execute diagonal shuffles, carioca steps, and zig-zag runs before transitioning into pull-ups. The routine asks players to observe landing stability and landing balance on every repetition. By executing these specific movement patterns, players practice planting the outside foot and rising without drifting sideways.Start workout →
Shooting rhythm, touch, and scoring footwork
Basketball Layup Workout
The Basketball Layup Workout is a structured 35-minute training session built to develop elite finishing touch, balanced footwork, and scoring confidence under pressure. Ideal for players who want to move past simple layup lines, this plan trains both hands, creative takeoff steps, and high-off-glass touch.Start workout →
Jump power, landing mechanics, and elastic ankles
Basketball Leg Plyometric Workout for Bounce and Brakes
This basketball leg plyometric workout lists a series of drills to practice jump power, landing mechanics, and elastic ankles. The session includes rotational jumps, lateral euro steps, single-leg line hops, and depth jumps. Players perform these movements to observe their balance while changing directions, shifting weight, and absorbing lateral force. By following the structured doses, you can execute each exercise in an open space with an optional box or step.Start workout →
Strength, power, and core control
Basketball Leg Workout
This 30-minute basketball leg workout targets the exact lower-body demands of competitive players. By prioritizing unilateral deceleration, lateral hip control, and explosive triple extension, this routine builds court-specific strength and knee stability. It is designed to increase your vertical leap and improve defensive lateral quickness without the heavy, slow bulk of traditional bodybuilding exercises.Start workout →
Shooting rhythm, touch, and scoring footwork
Basketball Midrange Workout
The Basketball Midrange Workout is a focused 35-minute shooting session designed to build a lethal elbow game and pull-up rhythm. Built for players who want structured makes, footwork checkpoints, and high-pressure reps, this plan forces you to establish a clean, balanced stop before your release. Work through touch prep, dynamic pull-up footwork, off-dribble creation, and a pressure-packed scoring finisher.Start workout →
Mikan footwork, alternating-hand touch, reverse finishes, and power-step control
Basketball Mikan Workout
The session lists an eight-drill sequence of close-range under-rim footwork. The routine contains facing and reverse variations, power-step finishes, and alternating-hand releases. The first block contains baseline and half-court facing warmups for two minutes each. The next blocks list standard Mikan drills for twenty makes, power steps for sixteen makes, reverse Mikan drills, and power reverses. The final block pairs baseline-facing variations with reverse power steps. Throughout these drills, the session lists cues for high releases, inside foot pivots, and two-foot power jumps.Start workout →
Off-dribble shooting
Basketball Off-Dribble Shooting Workout
Five blocks in about 30 minutes: warm the shooting base, build quick pickups, stabilize hop-down footwork, add pull-up counters, and finish with pivots and game-speed creation. Keep every shot balanced before adding speed.Start workout →Secure footwork, pivot control, and quick outlet passing
Basketball Outlet Passing Workout
This basketball outlet passing workout lists four blocks of footwork and passing drills. The session lists power stops, chest passing, outside foot pivot repetitions, and crossover air passes. The final blocks list inside foot pivot repetitions, bounce passing, fingertip ball handling, and stationary two dribble passing drills. These drills use a basketball, a hoop, and a wall. The drills specify landing on two feet, pivoting on a designated foot, and throwing passes off the dribble.Start workout →
Footwork, dribble-to-pass timing, and accurate releases while changing direction
Basketball Passing on the Move Workout: Dynamic Releases
The session lists a progression focusing on footwork, dribble-to-pass timing, and accurate releases. The first block contains the Quick Feet Drill and Scoop passing with a dribble. The second block contains the Level Dribble and Dribble crossover - air pass. The third block contains the Zig Zag Speed Drill and One dribble stationary passing. The final block pairs Bounce passing and Chest passing. Cues include keeping weight on the balls of the feet, stepping forward, and pointing thumbs down on the release.Start workout →
Passing accuracy, timing, and playmaking
Basketball Passing Workout
This 25-minute basketball passing workout trains the passes players actually need: clean two-hand fundamentals, quick-release wall reps, one-dribble reads, and creative scoop or air passes for guard play.Start workout →
Pick-and-roll reads, pickups, separation, and balanced shooting
Basketball Pick-and-Roll Shooting Workout
The session lists eight drills using one basketball, a hoop, and a screen marker. The blocks contain Attack pick and roll, Quick Pick Up, Rejecting the screen, Advance quick pick up 2, Pick-n-Roll shooting, Pull ups with a side step, Hop downs w. quick pick up, and Advance quick pick up. The doses are 10 reps, 3 minutes, 12 reps, 3 minutes, 15 made shots, 10 reps, 4 minutes, and 15 reps. The cues prompt observation of dropping hips, driving downhill, and bringing the ball up quickly.Start workout →Pivot control, spin footwork, and balanced finishing
Basketball Pivot Footwork Workout
Stop rushing your catches and traveling on your drives. This 45-minute intermediate workout targets pivot-foot discipline, spin counters, and post-up footwork. By isolating your pivot foot and establishing a balanced base before you rise or step, you will eliminate extra steps and build a highly controlled inside-out scoring package.Start workout →
Jump power, landing mechanics, and elastic ankles
Basketball Plyometric Workout
Basketball Plyometric Workout is a 28 min session for players chasing more bounce while keeping landings safe. Use it when you need elastic contacts and landing skill before heavier strength or max-jump work. The workout moves through plyometric landing prep, plyometric activation, plyometric jumps, and plyometric elasticity, with one standard: ground contact is quick, controlled, and quiet from the first set to the last.Start workout →Drop steps, hook finishes, up-and-under counters, turnarounds, and face-up post footwork
Basketball Post Moves Workout for Solo Players
This basketball post moves workout outlines a solo training sequence starting with drop steps and hook shots before progressing to up-and-unders and face-up counters. The session lists specific technical checkpoints for post players, forwards, and guards operating from the block and short wing. Players execute eight distinct drills to isolate pivot footwork and balance. By tracking specific technical markers, players observe their balance and release points during solo practice.Start workout →
lower-body force, landing positions, trunk control, and quick ground contacts
Basketball Power Workout for High School and College Players
The session lists a basketball power workout for high school and college players using an open floor space and a stable low step or box. The four blocks contain dynamic stretch quads, planks, 2 steps jumps, high knees, one legged crossed hip thrusts, figure 4 sit ups into a half-kneeling position, quick feet side to side, and depth jumps. The workout lists doses and cues to track trunk control and foot contacts during each segment.Start workout →
Ball touch, dynamic mobility, movement rhythm, and shooting preparation
Basketball Pregame Warmup Workout
This basketball pregame warmup workout provides a structured sequence of drills. The routine progresses from fingertip work and glute stretching to dynamic hamstring and quadriceps mobility. Players then perform lateral and vertical footwork before moving into catch-and-shoot drills. The session lists specific doses and cues to direct player focus during the session. Practicing this sequence lets players observe their balance, hand speed, range of motion, and stability.Start workout →
Shooting rhythm, touch, and scoring footwork
Basketball Pull Up Jumper Workout
The Basketball Pull Up Jumper Workout is a highly focused 25-minute shooting session designed to bridge the gap between your handle and your release. By training clean pickup mechanics, deceleration footwork, and lateral separation, this progression translates raw dribbling speed into a balanced, high-release pull-up jumper that is tough for defenders to contest.Start workout →
Conditioning, speed, and footwork
Basketball Quickness Workout
The Basketball Quickness Workout is a 30-minute conditioning session focused on short-contact foot speed and rapid change of direction. Built specifically for guards and wings, this routine avoids long-distance running in favor of high-intensity shuffles, accelerations, and plyometrics. Focus on maintaining a low, athletic stance to ensure direct transfer to your game.Start workout →
Jump power, landing mechanics, and repeat-effort elasticity
Basketball Rebound Jump Workout
This basketball rebound jump workout builds the rapid deceleration and explosive re-extension needed to dominate the glass. By targeting ankle stiffness and landing absorption before progressing to reactive jumps, you will master the repeat-effort elasticity required for second-chance points. Halt the session if your landings become heavy or transition speed slows.Start workout →
Reverse finishes, under-rim touch, and layup pickup footwork
Basketball Reverse Layup Workout for Spin and Under-Rim Touch
This basketball reverse layup workout features four blocks containing eight total drills. The session lists the Reverse Lay Up, Reverse Mikan Drill, Reverse Mikan Drill Power Step, Mikan Variations Facing The Baseline, Various Lay Up Footwork, 2 steps lay ups w. a dribble, High pick up lay up, and Low pick up lay up. The blocks pair under-rim touch, power steps, baseline adjustments, layup footwork styles, and high or low ball-gather variations. Each drill lists a specific dose and observable coaching cues.Start workout →Catch-ready footwork, strong rip-through paths, and balanced shooting or finishing
Basketball Rip-Through Workout for Guards and Wings
This intermediate basketball rip-through workout contains four distinct blocks that structure training from catch footwork to dynamic finishes. The session lists eight drills to practice establishing a pivot foot, sweeping the ball, and executing clean pickups. Players are recommended to observe their balance on jump stops and verify their ball path on sweeps during each drill. Following this sequence allows players to perform specific repetition doses and utilize objective coaching cues on the court.Start workout →
Conditioning, speed, and footwork
Basketball Running Workout
The Basketball Running Workout is a 25-minute conditioning session built for basketball-specific endurance. Instead of mindless jogging, this plan trains deceleration, change of direction, and rapid recovery. By combining linear accelerations, shuttle runs, and active lateral recovery, you build the specific aerobic and anaerobic capacity needed to survive late-game transition runs and defensive rotations.Start workout →
Shooting rhythm, shot creation, pull-up footwork, and finishing touch
Basketball Scoring Workout for Solo Practice
This basketball scoring workout provides a structured solo routine to practice shooting rhythm, shot creation, pull-up footwork, and finishing touch. The session includes four distinct blocks using a basketball, a hoop, and four cones. You will practice specific drill doses and focus on observable movement cues such as squaring on the catch, stopping under control, and landing with balanced posture.Start workout →
Shooting rhythm, touch, and scoring footwork
Basketball Shooting Routine
This structured 35-minute basketball shooting routine is designed to eliminate shooting slumps and build a highly repeatable release. By progressing from close-range touch mechanics to rhythmic footwork, off-dribble creation, and deep-range pressure tests, you will hardwire consistent mechanics. Use this session as your go-to solo shooting routine to establish a reliable release path, balanced footwork, and game-speed confidence.Start workout →
Single-leg strength, hip drive, and lower-body control
Basketball Single-Leg Strength Workout
The session lists four distinct training blocks for high school and adult players using a bench, mat, and open space. The workout contains eight specific drills, including Elevated One Legged Hip Thrusts, Dynamic Single Leg RDL, Elevated Back Foot Split Squat, One Legged Hip Thrusts, Single Leg RDL, Straight Leg Hip Thrusts, Single Leg Squat, and Calf Raises. The session focuses on single-leg strength, hip drive, and lower-body control. The drills list cues such as driving through the working heel, hinging at the hips, keeping a flat back, and monitoring knee alignment.Start workout →
Solo ball control, hand speed, and change-of-direction practice
Basketball Solo Skill Workout for Ball Control
This basketball solo skill workout lists ten drills in a specific order using two basketballs and open space. The session lists drills focusing on solo ball control, hand speed, and change-of-direction practice. The sequence lists 2-ball kills, 1 dribble cross, 2 dribbles cross, 2 Ball Juggling, circles around the ankles, knees, the Alternating Piston Drill, the Cousy drill, body circles, the Body Orbit, and the 2-ball front crossover. Each block lists exact doses and observable cues.Start workout →
Conditioning, speed, and footwork
Basketball Speed and Agility Workout
This 30-minute basketball speed and agility workout is designed for players who need game-shape conditioning rather than long-distance jogging. Built around a hybrid speed and change-of-direction structure, this session pairs explosive acceleration with controlled deceleration. You will progress from dynamic warm-ups to high-velocity sprints, lateral agility cuts, plyometric vertical leaps, and fatigue-focused ball handling—all requiring only open space, a line, and one basketball.Start workout →
Conditioning, speed, and footwork
Basketball Speed Workout for Solo Training
Practice your movement mechanics and conditioning on a solo court with this structured basketball speed workout. The session includes five distinct blocks containing drills like split stance jumps, shuttle runs, and stationary dribbles. By focusing on specific coaching cues such as stable hips, quiet landings, and controlled turns, you can execute each dose with proper technique. This training plan outlines precise repetitions and target times to help you monitor your solo practice sessions.Start workout →
Spin-shot variations, controlled stops, and complementary finishing footwork
Basketball Spin Shot Workout
The basketball spin shot workout lists a structured 35-minute routine containing four distinct blocks and eight total drills. The session lists spin-shot variations, controlled stops, and complementary finishing footwork. The first block contains the Spin Move Into The Shot and the Half Spin Shot. The second block contains the Power Stop Pump Fake and the Double Full Inside Pivot Spin And Shot. The third block contains the Full Inside Pivot Spin And Shot and the Jump hook. The final block pairs Lay Ups Of The Dribble with Various Lay Up Footwork.Start workout →
Conditioning, speed, and footwork
Basketball Stamina Workout for Solo Players
This basketball stamina workout outlines a structured routine for players training alone. The session lists five distinct blocks targeting conditioning, speed, and footwork. Players practice specific drills, including the standing vertical leap and the diamond drill, using precise doses and technique cues. The workout focuses on maintaining balance, steady breathing, and organized posture during physical exertion. This routine provides a factual blueprint to measure movement control without promising specific physical outcomes.Start workout →
Single-leg strength, hip extension, trunk control, and explosive movement
Basketball Strength Training Program for On-Court Movement
The session lists four specific training blocks designed for single-leg strength, hip extension, trunk control, and explosive movement. The program requires one basketball, an exercise mat, and open floor space. The first block contains Cross Step Sit Ups and Split Stance Balance. The second block contains Single Leg Hip Ups and Dynamic Single Leg RDL. The third block contains One Legged Crossed Hip Thrusts and Single Leg RDL, and the final block pairs Broad Jump Vertical Jump Combo with Ball Tap Push Up.Start workout →
Basketball strength, single-leg control, and elastic power
Basketball Strength Training Workout
This 50-minute basketball strength training workout builds court-transferable power, single-leg control, and landing stability without the bulk of traditional bodybuilding. By focusing on unilateral movements, resistance band activation, and low-impact plyometrics, you will develop the functional armor needed to explode off your first step, absorb contact, and build lower-body durability.Start workout →
Strength & power
Basketball Strength Workout
Five blocks in 30 minutes — wake up your lower body joints, build rigid core stability, ignite explosive triple extension, develop single-leg drive, and cool down with focused ankle balance. Dominate the paint and protect your body.Start workout →
Shooting rhythm, touch, and scoring footwork
Basketball Three Point Shooting Workout
This 35-minute basketball three-point shooting workout builds deep-range accuracy by establishing consistent mechanics close to the hoop first. By progressing from close-range touch and rhythm drills to range extension and movement-based pressure reps, you ensure your shot line and balance remain identical whether you are inside the key or behind the arc.Start workout →
Two-ball coordination, change of direction, and balanced pull-up shooting
Basketball Two-Ball Pull-Up Workout: 8 Drills
This basketball two-ball pull-up workout lists eight drills in four blocks. It opens with two-ball front crossover, one-dribble cross, and Figure 8. The next entries list a hesitation pull-up, elbow pull-ups, behind-the-back pull-ups, and between-the-legs pull-ups. The final drill is College 3-pointers: five spots and five shots at each spot. Each line keeps the listed dose and cue beside the drill name.Start workout →
Strength, power, and core control
Basketball Upper Body Workout
This 35-minute basketball upper body workout builds functional shoulder stability, core control, and contact-strength without weight-room stiffness. Designed for players who need to absorb bumps on drives and maintain ball security under pressure, this session targets the key bracing patterns needed for physical play.Start workout →
Passing rhythm, quick release, and dribble-to-pass control
Basketball Wall Passing Workout
This solo wall-passing workout is designed to build rapid-fire passing accuracy, coordination, and dribble-to-pass transfer. By utilizing a sturdy wall and two basketballs, you can train your hand speed, reaction time, and off-hand strength completely alone. Follow this structured 25-minute guide to develop sharp, game-ready passing skills without needing a partner.Start workout →
single-leg strength, hip control, trunk stability, and forceful takeoff positions
Basketball Weight Lifting Plan for Lower Body Strength
This basketball weight lifting plan structures a deliberate sequence that alternates unilateral loading patterns, trunk work, and a jump combination. Players execute these specific movements to observe their spinal alignment, hip height, landing control, and weight distribution across four structured blocks. The routine provides a systematic approach to lower-body training, moving from trunk and lower leg activation to dynamic jumps and single-leg hinge patterns.Start workout →
Strength, power, and core control
Basketball Weight Lifting Workout
Basketball Weight Lifting Workout is a 35 min session for players who need basketball strength without turning the session into bodybuilding. Use it when you want strength that shows up in drives, stops, bumps, and landings. The workout moves through lift-day transfer prep, lift-day transfer power, lift-day transfer strength, and lift-day transfer control, with one standard: the last rep still looks athletic instead of weight-room stiff.Start workout →
Strength, power, and core control
Basketball Weight Training Plan for Strength and Core Control
This basketball weight training plan provides a repeatable template for the weight-room cluster, targeting players who practice basketball strength without turning the session into bodybuilding. The session lists four blocks that transition from dynamic movement preparation to unilateral strength, controlled power, and posterior chain work. Players track their form through specific cues to maintain balance, structural alignment, and landing control during every repetition.Start workout →
Strength, power, and core control
Basketball Weight Training Workout
The Basketball Weight Training Workout is a 35-minute plan designed to build functional court strength without the stiffness of bodybuilding. Built for players who need to absorb bumps, drive hard, and land safely, this session prioritizes unilateral stability, hip extension, and elastic power. You will move through activation, power, and unilateral strength blocks, ensuring your weight-room gains directly translate to explosive, fluid movement on the court.Start workout →
Complete-session structure
Basketball Workout at Home Without Hoop
No hoop is no excuse. This complete 35-minute home workout is structured to maximize your ball handling, footwork control, and conditioning in any small space. Built for players who need a complete, structured session, this routine progresses from a low-impact activation sequence to high-intensity stationary skills, dynamic movement, and a high-fatigue ball-control finisher.Start workout →
Ball control, layup footwork, shooting form, and quick feet
Basketball Workout for 10 Year Olds: Youth Ball Control and Footwork
This independent basketball workout for 10 year olds outlines a simple fundamentals sequence. The session lists structured drills to practice ball control, layup footwork, shooting form, and quick feet using one basketball and a hoop. Players perform specific blocks including a warmup, rhythm shooting, footwork drills, and agility reps. By executing the prescribed repetitions and observing the technical cues, players practice basic actions on the court without needing complex team setups.Start workout →
Ball control, body control, finishing, and shooting
Basketball Workout for 11-Year-Olds
The session lists ball control drills, coordination movements, lower-body stability exercises, and finishing techniques. This workout contains four blocks with specified doses using one basketball, open floor space, and a hoop. It begins with Quick Hands 1 and Hard Stationary Pounds, transitions to Body Circles and V Dribbling Dynamic, includes Elevated Back Foot Split Squat and Figure 4 Sit Ups, and the final block pairs Up The Line Finishing with Hard Pounds And Hop. The focus is on ball control, body control, finishing, and shooting.Start workout →
Fundamentals and confidence
Basketball Workout for 12-Year-Olds
This 25-minute youth workout is designed for 12-year-olds transitioning into competitive middle-school play. By focusing on fundamental hand coordination, low crossover mechanics, lateral foot speed, and balanced shooting forms, young players build the coordination and muscle memory needed to play with confidence against active defensive pressure.Start workout →
Fundamentals, balance, and scoring confidence
Basketball Workout for 13-Year-Olds: Skill and Athletic Drills
The basketball workout for 13 year olds lists drills using a ball and hoop to practice fundamentals, balance, and scoring confidence. The session lists eight drills in order: Stationary Dribble Wrap Arounds for thirty seconds per direction, six 20 Yard Accelerations, ten Drop Step Layups per side, forty-five seconds of Side To Side, fifteen Warm Up Mid Range Shooting makes, twelve Split Stance Balance Ups per leg, ten Open Step Mid-Range Pull Ups per side, and ten 2-Step Lay Ups W. 2 Dribbles per side. Cues include wrapping the ball with fingertips.Start workout →
Fundamentals and confidence
Basketball Workout for 9-Year-Olds
This 20-minute session provides a basketball workout for 9-year-olds to practice on any court with a single hoop. The progression contains two ball control blocks followed by two finishing blocks. Players start with stationary dribbling at hip height, transition to lateral ball movement across the body, and conclude with close-range footwork patterns near the backboard. Young athletes can execute these specific drill sequences in a short timeframe.Start workout →Complete-session structure
Basketball Workout with Cones
This 30-minute basketball workout with cones uses floor markers, shoes, or spots to build direct paths for your footwork and handles. By executing structured drills with clear boundaries, you will master deceleration, angle changes, and game-speed finishes. The standard is simple: keep your center of gravity low and change direction with your hips first.Start workout →
Dynamic mobility, bodyweight power, lateral movement, and acceleration
Basketball Workout with No Equipment
This thirty-minute basketball workout with no equipment utilizes open floor space to practice dynamic mobility, bodyweight power, lateral movement, and acceleration. The session alternates active mobility stretches with high-effort footwork and vertical power drills. Players execute each movement sequence sequentially, using the specified physical cues as a baseline for form. By completing the prescribed rounds, you practice positioning and foot speed without needing extra training gear.Start workout →
Ball control, shooting rhythm, finishing, and solo-session structure
Basketball Workout with One Ball
This basketball workout with one ball is a 30-minute solo court session. You will begin with ball feel, build into controlled shooting and finishing, and close with a handle challenge that does not need a partner. Keep one ball for the entire workout and use your rebounds as the reset between shots. The priority is a repeatable sequence, not rushing to add more drills.Start workout →stationary ball control, hand speed, and low athletic footwork
Basketball Workout Without a Hoop
The session lists eight drills to practice stationary ball control, hand speed, and low athletic footwork using one basketball and a small clear space. The first block contains Pound V Dribble and Body Orbit. The second block contains Hard stationary pounds and Figure 8. The third block contains Fingertip touches and Dribble combo. The final block pairs Cousy drill and Quick feet figure around. The session outlines specific doses and observable cues for each drill.Start workout →
Fundamentals and confidence
Beginner Ball Handling Workout
This beginner ball handling workout is a 20-minute, no-hoop skill session designed for players who need a structured plan to build foundational control. By focusing on stationary balance, active finger contact, and fundamental footwork before speed, this workout helps players eliminate fumbles and build confidence under pressure.Start workout →
Beginner ball control, footwork, finishing, and shooting touch
Beginner Basketball Training Workout
A 20-minute beginner basketball training workout that starts with lay-up imitations and a one-hand V dribble, then moves into crossovers, fundamental jump shots, a shooting challenge, line hops, stationary pounds, and ankle-to-knee circles. The order keeps ball handling, footwork, finishing, and shooting in one session. Bring a ball, a hoop, and a court line, follow the listed doses, and use the cues to keep each repetition organized.Start workout →
Ball control, change of direction, and marker-based footwork
Cone Dribbling Workout
This cone dribbling workout gives solo players a 25-minute route: establish touch, attack a marker, change direction, then finish with controlled feet. Set three or four cones in a small lane, or use shoes or floor spots. The goal is not flashy moves. It is keeping the ball in a usable pocket while your feet enter and leave each marker cleanly.Start workout →
Complete-session structure
Daily Basketball Workout for Consistent Skill Practice
This daily basketball workout provides a structured, repeatable sequence designed to manage physical overload while maintaining technical sharpness. The routine sequences active hamstring preparation, low-dribble crossovers, close-range finishing variations, and balanced form shooting. Players execute each drill under specific mechanical parameters, starting with low-impact mobility and finishing with touch-based wall work. This structured session establishes a clear start, middle, and finisher for daily floor work.Start workout →
Fundamentals, control, shooting, and finishing
First Day Basketball Workout for New and Returning Players
This first day basketball workout provides a sequence of on-court drills for players starting or returning to training. The session includes stationary ball handling, basic shooting mechanics, and layup footwork. By executing these specific drills, players practice fundamental coordination using a single basketball and hoop. On-court execution relies on observing physical cues, such as holding a high follow-through and maintaining a wide stance, to establish baseline movement patterns.Start workout →
Conditioning, speed, and footwork
Full Court Basketball Conditioning Workout for Game Pace
This full court basketball conditioning workout structures specific drills on an open court. Players perform linear sprints, change-of-direction cuts, and lateral shuffles. Rather than long-distance jogging, the session lists high-velocity movements with a basketball. This layout allows players to practice dribble height, head position, arm drive, hip depth, balance, hip level, foot spacing, and plant angles. The routine contains four structured blocks to practice these movements sequentially.Start workout →
Guard shot creation, change of direction, and pull-up shooting
Guard Skills Workout for Shot Creation
This guard skills workout targets perimeter shot creation through a structured sequence of dribble counters, change-of-direction footwork, and pull-up jump shots. Players execute five progressive blocks starting with double counters, moving into spin and between-the-legs footwork, and concluding with high-pressure combo dribbles. By practicing these specific sequences, athletes isolate their footwork patterns and dribble mechanics under controlled conditions. Complete each drill according to the listed doses, focusing on balance and direct movement paths.Start workout →
high school conditioning, ball control, balance, finishing, and shooting footwork
High School Basketball Workout for Rotation Readiness
This high school basketball workout provides an eight-drill rotation-readiness session that lists conditioning, ball control, finishing, balance, and shooting. The session lists structured blocks containing lateral agility, layup footwork, crossovers, pull-up jump shots, power stops, and balance exercises. The session lists designated repetitions and time limits for self-checking. The session lists specific technical cues for each movement, such as stance, weight distribution, and shooting alignment, throughout the forty-minute routine.Start workout →
Strength, power, and core control
In Season Basketball Strength Workout
The In Season Basketball Strength Workout is a 50-minute maintenance routine designed to support power, unilateral strength, and core control during the competitive season. By focusing on movement quality with exercises like depth jumps and single-leg hip-ups, this session emphasizes strength and stability.Start workout →
Fundamentals and confidence
Kids Basketball Workout for Fundamental Ball Control
The session lists a four-block sequence using a ball and a hoop. The first block contains Quick Taps for 45 seconds and Carioca Step for 30 seconds per side. The second block contains Hands Warm Ups for 15 reps and Pound, V-Dribble for 10 reps per hand. The third block pairs Touch Shots for 10 makes with Heel Kicks for 45 seconds. The final block pairs Front Crossover & Hand-Off for 12 reps with Figure 8 for 10 loops.Start workout →
ball control, balanced footwork, basic finishing, and repeatable shooting positions
Middle School Basketball Workout for Ball Control and Footwork
This middle school basketball workout alternates finishing and shooting drills with complementary ball control tasks. Players practice two-step layups, stationary pounds, overhand finishes, and footwork sequences. The session lists specific physical cues for each movement, such as elbow alignment and hip hinges. By pairing different drill types instead of grouping all similar tasks together, players alternate between active rim finishes and stationary handle control during the 30-minute practice.Start workout →
Bodyweight jump power, landing control, and elastic single-leg contacts
No Equipment Vertical Jump Workout for Home Training
The session lists bodyweight drills focused on bodyweight jump power, landing control, and elastic single-leg contacts. The workout contains four blocks. The first block lists Scissors Jump Over the Line and Lunge Knee Ups for line contact prep. The second block contains Pike Frog Hops and Kneeling Jumps. The third block combines Rotational Jumps and One Leg Jumps Over the Line Front and Back. The final block pairs Split Stance Knee Ups and Lunge Step Jumps. This routine requires only an open space and no training equipment.Start workout →
Conditioning, speed, and footwork
No Hoop Basketball Conditioning Workout
The session lists four structured blocks to practice conditioning, speed, and footwork in an open space without a hoop. The block details include drills for lateral stability, high-intensity acceleration, change of direction, and posterior chain activation. The workout contains specific footwork patterns, bodyweight resistance exercises, and a basketball. The final blocks pair movements like the Romania Dead Lift and Straight Leg Hip Thrusts with prescribed doses and observable coaching cues.Start workout →
Off-season base-building
Off-Season Basketball Workout
Five comprehensive blocks to lay down your off-season foundation. We start with essential hip and hamstring stability, transition into high-intensity ball-handling and plyometrics, and finish with game-rep shooting and a high-stakes free throw biathlon. Build the engine now so you can dominate when the winter whistle blows.Start workout →
Jump power, landing mechanics, and elastic ankles
Plyometrics for Basketball Workout
This 28-minute plyometrics for basketball workout is engineered to build explosive vertical power while bulletproofing your joints. Designed for players of all levels, this routine develops ankle stiffness, rapid ground-force transfer, and safe deceleration patterns. Use this program to unlock raw vertical leap and transition smoothly into high-intensity games or strength training without compromising landing mechanics.Start workout →
Handle, footwork, and control
Point Guard Ball Handling Workout
This 25-minute point guard ball handling workout is designed for solo players to build tighter control, ball protection, and clean change of direction before adding top-end speed. By systematically training stationary wraps, pocket protection, shiftiness, and lateral footwork, you establish a secure handle that survives heavy defensive pressure. Maintain low hips and keep your eyes up throughout.Start workout →
Point guard skills (handles, passing, finishing)
Point Guard Workout
Four targeted blocks in about 25 minutes. Prep your feet, tighten your handle with high-energy stationary combos, master passing on the move off a wall, and finish with crafty guard layups and floaters. Think like a floor general.Start workout →
Post footwork, balance, and interior scoring
Post Player Basketball Workout
This 30-minute post player basketball workout gives bigs and interior scorers a complete sequence: base and touch, drop-step footwork, middle hooks, up-and-under counters, and a finishing test when your legs are tired.Start workout →
Lower-body power, hip strength, trunk control, and lateral movement
Post Player Strength Workout for Solo Training
The session lists a post player workout focusing on interior-player base width, trunk control, hip leverage, lateral stance integrity, and chaining jumps into a balanced landing. The workout contains four blocks using an exercise mat and open floor space. The drills include Broad Jump Vertical Jump Combo, Side Plank, One Legged Crossed Hip Thrusts, Zig Zag Speed Drill, Heel Kicks, Single Leg Hip Ups, Shuffle Step, and Cross Step Sit Ups. Each drill lists specific doses and observable cues, such as landing softly on both feet and holding hips high.Start workout →
Solo skill development
Solo Basketball Workout
No partner? No problem. This 45-minute solo session builds hand-eye coordination, aggressive ball-handling, shiftiness on finishing, pull-up touch, and high-pressure shooting. Coach Kans has you covered.Start workout →
Stationary dribble control, rhythm, hand changes, and eyes-up posture
Stationary Ball Handling Workout for Small Spaces
A 15-minute stationary ball handling workout for a driveway, bedroom, or pre-practice warm-up. Start with one-hand pattern chains, then change the ball's height and path, move into push-pulls and wrap-arounds, and finish with body wraps and low crossovers. Every drill keeps the feet planted, so the work stays on the dribble: complete the named sequence, keep the bounce under control, and look up between changes.Start workout →
Two-ball rhythm, hand independence, and ball control
Two Ball Handling Workout for Hand Independence
This two ball handling workout targets hand independence by combining dual-ball tracking with single-ball recovery patterns. Solo players and guards practice maintaining asymmetric rhythms and low body positions. If two-ball patterns break down, the routine provides a structured one-ball fallback to reset your touch. This training sequence requires active coordination to prevent your dominant hand from dictating the speed and height of both basketballs.Start workout →
Weak-hand control, dribble height, and change-of-direction rhythm
Weak Hand Dribbling Workout for Ball Control
This weak hand dribbling workout targets solo players and guards who avoid their off-hand during games. The routine moves from basic stationary pounds and crossovers to complex multi-bounce combinations. By executing these structured sequences, players isolate their weaker hand to maintain control before attempting high-speed movements. Each block lists specific physical self-checks, including shoulder height, hip shifts, and ball-reception points. Players track their progress by completing the exact doses and observing their physical positioning.Start workout →
Fundamentals and confidence
Youth Basketball Workout
The Youth Basketball Workout is a 25-minute developmental session designed for beginner and youth players. It structures key fundamentals—ball handling, active conditioning, finishing, and form shooting—into short, highly focused intervals. This session prioritizes balance, ball control, and clean technical execution over raw speed to build confidence on the court.Start workout →Not sure how to combine these? See how to build a complete basketball training program — a weekly plan that puts every workout above to work.
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Every workout here is built from drills in the Level Up Basketball app. Film yourself doing any of them and your AI coach checks your form and tells you exactly what to tighten up.
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