Basketballexercises for technique condition
Last update: january 2026
- Starting lineup:
- Everyone has a ball
- Everyone stands back to back at elbow level
- Maximum of 4 players per group
- Progression:
- The first player shoots from the right elbow
- The player takes his own rebound and runs to the right elbow
- The other players shoot one after the other
- The first player shoots from the left elbow
- ALWAYS spin-the-ball first before shooting
- Progression:
- Coach calls the next position (always left and right mirrored)
- Three-pointers
- With pass back to coach
- Regression:
- With 2 instead of 4 players
- Starting lineup
- 1 group left end line
- 1 group middle end line
- 1 group right end line
- Balls in the middle
- Progression:
- Player in the middle passes to player left
- Player on the left passes back to player in the middle
- Player in the middle passes to the right
- Player on the right does a layup and runs through to the other side
- Player in the middle runs around the cone on the right side and returns that way
- Player on the left takes the rebound and runs down the middle
- Play the same to the other side
- Progression:
- No dribbles
- Run the exercise 2 times in a row
- Run the drill 3 times in a row
- Right lay-up
- Left lay-up
- Starting lineup:
- 1 defender at the level of the free throw line
- Rest of the players in the middle of the center line
- Ball at the center line
- Progression:
- Player dribbles forcefully to in front of the free throw line and takes a shot
- Defense moves but does not prevent the shot
- Shotter takes own rebound and rejoins in the back
- Defense stays standing x number of times
- Progression:
- Defense comes up
- Offense does a crossover and takes a layup
- Extra defender on the lay-up
- Starting lineup
- 1 group left end line
- 1 group middle end line
- 1 group right end line
- Balls in the middle
- Progression:
- Player in the middle passes to player left
- Player on the left passes back to player in the middle
- Player in the middle passes to the right
- Player on the right does a layup and runs through to the other side
- Player in the middle runs around the cone on the right side and returns that way
- Player on the left takes the rebound and runs down the middle
- Play the same to the other side
- Starting lineup:
- There are as many teams as there are groups of 4
- 1 player baseline on one side with ball
- 1 player baseline on other side with ball
- 1 player three-point line on one side
- 1 player three-point line on other side
- Conduct:
- The players standing at the level of the three-point line walk to the other side of the field
- There they receive a pass from the baseline player
- Then they take a shot at the free throw line
- The passer runs to the other side of the court to receive the ball there
- The shotter takes own rebound and waits for the next player to come running in
- Progression:
- To first take 7 shots inside, then move on
- Starting position:
- 1 group near the center line, right
- 1 group a few meters behind the center line, middle
- Ball in the middle
- Progression:
- Player 1 dribbles up to the three-point line
- Player 1 passes to player 2 who runs along
- Player 2 does a lay-up
- Player 1 takes the rebound and makes an outlet pass to player 2 who runs through
- Player 2 connects in the middle
- Player 1 connects on the right
- Progression:
- Player 1 dribbles in 3 dribbles to the three-point line
- Player 1 dribbles in 2 dribbles to the three-point line
- Extra defender under goal
- Score 10 layups in a row or as many as there are players
- Player 2 does another layup on the other side of the court
- Player 2 does several more ball handling drills before reconnecting
- Regression:
- Reduce distance to three-point line
- Starting position:
- 1 group near the center line, right
- 1 group a few meters behind the center line, middle
- Ball in the middle
- Progression:
- Player 1 dribbles in 2 dribbles to the three-point line
- Player 1 passes to player 2 who runs along
- Player 2 does a layup
- Player 1 takes the rebound and makes an outlet pass to player 2 who runs through
- Player 2 connects in the middle
- Player 1 connects on the right
- Progression:
- Extra defender under goal
- Score 10 layups in a row (or as many as there are players)
- Regression:
- Reduce distance to three-point line
- Starting position:
- 1 group near the center line, right
- 1 group a few meters behind the center line, middle
- Ball in the middle
- Progression:
- Player 1 dribbles in 2 dribbles to the three-point line
- Player 1 passes to player 2 who runs along
- Player 2 does a layup
- Player 1 takes the rebound and makes an outlet pass to player 2 who runs through
- Player 2 connects in the middle
- Player 1 connects on the right
- Progression:
- Extra defender under goal
- Regression:
- Reduce distance to three-point line
- 3 rows behind the baseline.
- Center player blue passes to the left or right.
- He runs behind his pass, around the one who received the pass.
- The player who received the pass- red- passes it to the opposite side -white-.
- Also runs after the pass to receive the ball again from blue.
- On the other side of the field a layup is made and they make the weave back to the other side of the field.
- Then the next 3 players can start.
* Don't make the field too wide.
* Vary shot.
* Players must ask for the ball.
* Tight chest passes.
* 30 touches in 5 minutes. If not achieving 15 push ups or walk the difference.
* Vary shot.
* Players must ask for the ball.
* Tight chest passes.
* 30 touches in 5 minutes. If not achieving 15 push ups or walk the difference.
- Starting lineup:
- Players are distributed to the 2 goals
- 1 player stands ready to take a free throw
- 1 player stands ready to take the rebound
- Progression:
- Each player makes 5 x 2 free throws
- Each player counts for himself how many free throws he makes
- After taking the free throw you take rebound
- After taking the rebound you sprint from end line to end line
- After sprinting you connect back in for the next 2 free throws
- Progression:
- Player sprints 1 more time to the center line and back
- Player sprints 1 more time to the center line and back
- Regression:
- Player sprints only to the center line and back
- Starting lineup:
- Use a whole court
- 2 players stand right on the center line ready to do lay-up
- 2 players stand on the left center line ready to do lay-up
- 3 players stand on the right sideline, level with the free throw line
- 3 players stand to the left on the sideline, level with the free throw line
- Progression:
- Players at the center line start their lay-up
- After the lay-up they take their own rebound and give an outlet pass to the waiting player on the sideline
- Then they join the sideline, at the level of the free throw line
- Progression:
- Change of direction at the level of the three-point line
- After the layup, stay on defense
- Regression:
- Taking shot instead of layup
- Setup:
- 2 players in offense
- 2 players on defense
- 2 players at the free throw line
- 2 players at the other free throw line
- Teams of 2 stay together
- Play 2 on 2 until there is a score or stop
- Defense gives outlet pass to player at free throw line level
- On score, insert ball behind baseline
- These go 2-on-2 to other side of the court
- Offense becomes defense and returns!
- Team that defended connects at the level of the free throw line
- Variations:
- 3 against 3
- 2 players on offense.
- 2 players on defense.
- 2 players at the free throw line.
- 2 players at the level of the other free throw line.
- Play 2 against 2 until there is a score or stop.
- Defense gives outlet pass to player at height free throw line.
- These go 2-for-2 to other side of the court.
- Offense becomes defense and returns.
- Defense goes to height free throw line.
Variation: can also go 3-on-3.
Note: ball entered behind baseline, with defense.
Note: ball entered behind baseline, with defense.
- Players distribute to 2 baskets.
- Each player shoots 2 free throws at a time.
- After the free throws regardless of hit or miss the player runs a sprint up and down the court. It is important that the players give 100%.
- After the sprint they go back to the free throw line and shoot 2x free throws again.
It is important that players build their fitness and simulate a game where they also have to take rest during their free throws while they should be.
Team often stands waiting with the whole team to take ball.
- 1 player starts with the ball on the back line. Other players without ball.
- On starting signal, player 1 starts dribbling the ball to the center line
- The other players sprint to the center line.
- Whoever is slower than player 1 sprints 1x up and down the field.
Variant: this exercise can also be done with a rebound. Trainer rebounds ball and plays ball to player 1. Rest starts from the back line.
Goal: This drill is made to get players to attack the basket more in a straight line in a 1 v 1 situation.
Per pair 1 ball.
Per pair 1 ball.
- Outer man dribbles the ball and goes 1 time around the pawn.
- Inner man slaloms between the poles to create a 1v1 situation.
- Then catch the ball and chest pass to each other towards the other side of the field.
- There the outer man, the same as in the first play, taps the pawn and checks the ball.
- Try to get past the defense by means of provocation: jab step, pump fake, low swing etc.
- The team is divided into two groups and set up on the sideline at the height of the center line.
- 1 blue player stands ready to defend
- 2 red players are ready to attack
- When the first red player crosses the center line, the second blue player who is still standing on the sideline has to go around the cone before he can help defending.
- In the meantime, the next red player gets ready to defend.
- After scoring or capturing the ball, the 2 blue players attack.
- The 2 red attacking players line up on the sideline.
- All players start in the middle.
- Then, (in this example blue) zigzag through the pawns ( make a crossover to the outside hand at each pawn)
- Then, a right or left lay-up is made.
- The ball is rebounded and the player walks to the mat.
- At the mat, the player rolls the ball in front of him,
- Then he/she does a head roll around the mat, then stands up
- And runs after the ball, jumping towards the ball.
- After the ball is caught, the player runs back toward the middle and joins behind 1 of the 2 rows
Note: Only do this in a safe environment where there are no obstructions from obstacles and people.
- Players gather at the baseline in 2 groups, 1 player stands under the ring with ball, 2 players stand on the opposite side ready to defend. Player with ball dribbles over, players left and right run along the sideline in attack.
- Defense is free to choose whom to defend, active D, no taking position in or around the bucket.
- Player who finishes or loses the ball attacks together with the 2 defenders.
- On the other side of the court, 2 new defenders are ready to play.
- 1 Forward
- 2 Guard
- 3 Post
- 1 Makes rebound and runs through.
- 2 Goes to extended free throw line sideline.
- 3 Takes the rebound.
- 3 Passes to 2.
- 2 To 1.
- 1 Fakes another pass.
- 3 Takes rebound.
- 3 Passes to 2.
- 2 To 1.
- 1 Continues to dribble.
- 1 Passes to 3.
- 3 Finishes.
- 2 Takes the rebound.
- 1 Goes to extended free throw line sideline.
- 2 Passes to 1.
- 1 Passes to 3 along sideline.
- 2 Goes through the middle and gets the ball at the free throw line and shot.
- If this goes well with 4.
- Players at the baseline have the ball.
- He passes the ball to the blue player and walks towards the other baseline.
- He gets the ball back and passes it to the red player.
- He gets the ball back and passes the ball to the orange player.
- He gets the ball back and dribbles to the basket and finishes with lay up.
- When the blue player has passed the ball he runs to the spot of the red player.
- The red player to the orange player and the orange player takes the rebound and starts the exercise on the other side.
- Variations in finishing and eventually close out and live defence possible.
- Starting lineup:
- Form triplets.
- Two balls per trio.
- One player in the middle.
- One player on the baseline with one ball.
- 1 player on the other baseline with ball.
- Exercise:
- Player in the middle sprints to the baseline. (to player with ball).
- Outside the bucket he/she receives the ball.
- Makes a jump stop.
- Shoots.
- Takes own rebound.
- Player who passed sprints to the other side.
- Receives pass.
- Shoots.
- Team that gets to 20 scores first, wins.