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 →
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
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 & 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 →
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 →
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 →
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 →
Fundamentals and confidence
Basketball Exercises for Beginners
Basketball Exercises for Beginners is a 25 min session for players who need a complete session with a clear start, middle, and finisher. Use it when the player needs a simple session that teaches control before speed. The workout moves through beginner exercise balance, beginner exercise control, beginner exercise footwork, and beginner exercise close reps, with one standard: the ball, feet, and eyes stay organized at the same time.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 →
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 →
Conditioning, speed, and footwork
Basketball Footwork Workout
Basketball Footwork Workout is a 30 min session for players who need game-shape conditioning, not long-distance jogging. Use it when you need conditioning that feels like repeated basketball actions, not a long jog. The workout moves through footwork warm-up, footwork feet, footwork direction, and footwork endurance, with one standard: cuts stay low, plants stay sharp, and breathing recovers between bursts.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 →
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 →
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 →
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 →
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 →
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 →
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 →
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 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 →
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 →
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 Workout
Basketball Weight Training 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 weight-room transfer prep, weight-room transfer power, weight-room transfer strength, and weight-room transfer control, with one standard: the last rep still looks athletic instead of weight-room stiff.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 →
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 →
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 →
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 →
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 →
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 →
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 →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.
Train it with your AI coach
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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