Basketball Workout for 13-Year-Olds: Skill and Athletic Drills

The workout: 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.

The basketball workout for 13 year olds lists four blocks using a ball and a hoop. The session focus is fundamentals, balance, and scoring confidence. The first block contains Stationary Dribble Wrap Arounds for thirty seconds per direction and six 20 Yard Accelerations. The second block lists ten Drop Step Layups per side and forty-five seconds of Side To Side. The third block pairs fifteen Warm Up Mid Range Shooting makes with twelve Split Stance Balance Ups per leg. The final block lists ten Open Step Mid-Range Pull Ups per side and ten 2-Step Lay Ups W. 2 Dribbles per side. Cues include keeping knees bent and wrapping the ball with fingertips.

1

Ball Control and Speed

5 min · This block combines close-quarters ball handling with linear acceleration to practice transitioning from a stationary stance into an explosive sprint.

1. Stationary Dribble Wrap Arounds30 seconds per directionKeep your knees bent and wrap the ball quickly around your waist using fingertips.
2. 20 Yard Accelerations6 sprintsLean your torso forward and drive your knees up high as you sprint.

2

Footwork and Ball Shift

5 min · The exercises in this block focus on wide-stance lateral ball movement and low-post footwork to practice balance and ball security.

1. Drop Step Layups10 reps each sideDrop your inside foot deep, chin the ball, and power up to the glass.
2. Side To Side45 secondsStay low in a wide stance and push the ball hard across your frame.

3

Shooting Rhythm and Balance

5 min · This block pairs mid-range shooting repetitions with split-stance vertical jumps to practice vertical alignment and lower-body control.

1. Warm Up Mid Range Shooting15 made shotsLocate the rim early, snap your wrist, and hold your high follow-through.
2. Split Stance Balance Ups12 reps per legLower your hips with feet split, then explode straight up onto your toes.

4

Decisive Scoring Moves

6 min · These drills combine multi-dribble approaches with structured footwork to practice controlled pull-ups and high-board finishes.

1. Open Step Mid-Range Pull Ups10 reps each sideStep wide with your lead foot, plant, and rise straight up into your shot.
2. 2 Steps Lay Ups W. 2 Dribbles10 makes per sideTake two hard dribbles, gather high, and finish high off the backboard.

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.

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