Basketball Workout for 11-Year-Olds

The workout: 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.

This basketball workout for 11 year olds lists drills for ball control, body control, finishing, and shooting. This session utilizes one basketball, open floor space, and a hoop and contains a series of movements. The routine starts with a ball control foundation focusing on fingertip touch, moves into dynamic rhythm drills, transitions to athletic body control exercises, and concludes with finishing at the rim. Players perform each drill by following the listed durations and repetitions, keeping their focus on the specific mechanical cues provided for each movement.

1

Ball Control Foundation

3 min · This block contains stationary ball-handling drills focusing on fingertip contact and hand speed.

1. Quick Hands 145 secondsSlap the ball quickly between your hands using your fingertips.
2. Hard Stationary Pounds30 seconds each handPound the ball hard into the floor at waist height while staying low.

2

Rhythm and Coordination

3 min · These drills ask the player to coordinate ball movement around the body and execute wide dribbles while maintaining a low stance.

1. Body Circles45 secondsWrap the ball around your waist and knees without letting it touch your body.
2. V Dribbling Dynamic45 secondsPush the ball side-to-side in a wide V-shape using one hand.

3

Athletic Body Control

4 min · This section lists lower-body and core exercises focusing on balance and stability during athletic movements.

1. Elevated Back Foot Split Squat10 reps per legKeep your front knee aligned over your ankle as you lower your hips.
2. Figure 4 Sit Ups12 repsKeep one ankle crossed over your knee and use your core to sit up.

4

Finishing and Shooting

5 min · The final block pairs dynamic movement with scoring actions, including finishing at the rim and shooting on balance.

1. Up The Line Finishing10 made layupsDrive hard to the hoop and extend your arm fully to finish high.
2. Hard Pounds And Hop12 shotsPound the ball, hop into your shot pocket, and release on balance.

How to progress

Use completion of every listed dose while following the observable drill cues as a self-check. If a player cannot complete the listed dose with those cues, repeat the same dose before adding speed, repetitions, or resistance. This is a practice recommendation, not a guarantee of readiness or results. Players should focus on executing the movements with proper posture before increasing intensity.

This workout is one piece of a bigger plan — see how to build a full basketball training program around it.