Basketball Training Guide
Train with intention. Play with confidence.
Develop shooting, ball handling, passing and court awareness through focused practice. Adapt this sample routine to your experience and coach's guidance.
The five positions
- Point guard: Organizes plays, controls tempo and creates passing opportunities.
- Shooting guard: Scores from the perimeter and creates space with quick movement.
- Small forward: Combines shooting, drives and versatile defense.
- Power forward: Contributes rebounds, interior play and mid-range scoring.
- Center: Protects the rim, rebounds and finishes close to the basket.
Shooting and finishing
Layup: Approach under control, coordinate your steps and guide the ball toward the backboard target.
Jump shot: Keep a balanced base and a consistent release. Begin with 50 close-range attempts, moving farther out as your form becomes repeatable.
Free throw: Develop a repeatable breathing, setup and release routine.
Ball handling
Keep your knees bent and your eyes up. Practice stationary and moving dribbles with both hands. Add controlled crossovers through a zigzag cone course.
Passing
Chest pass: Step toward your target and extend both arms, finishing with your thumbs down.
Bounce pass: Aim the bounce roughly two-thirds of the way to your teammate, adjusting to distance and defensive positioning.
Example weekly routine
| Day | Session |
|---|---|
| Monday · 70 min | 10 min warm-up · 30 min layups and close-range shooting · 20 min free throws and longer shots · 10 min cool-down |
| Wednesday · 70 min | 10 min warm-up · 30 min dribbling · 20 min drives and layups · 10 min cool-down |
| Friday · 80 min | 10 min warm-up · 20 min passing · 40 min practice game · 10 min cool-down |
Build consistency, communicate with your teammates and value good technique over rushed repetitions.