Nine blocks of coordination, direction changes and set-foot shooting. Partners can alternate shooting, rebounding and guiding. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
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Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
Start with this gentle preparation before your working sets. The listed duration includes the warm-up.
60–90 s at a comfortable pace
Choose a clear, safe area and start walking at a comfortable pace. Take regular steps with your arms moving naturally. Keep a pace that allows conversation and slow down to finish.
What you train: Warms up the body and trains arm-leg coordination while walking.
Watch video2 short walking lengths, stopping with control
Stand on level ground with clear space on both sides. Take short, controlled sideways steps without crossing your feet. Brake to a steady stop, then change direction.
What you train: Trains sideways movement, braking and foot placement.
Watch video1 × 6 gentle repetitions
With relaxed arms, gently open and close your hands without maximum squeezing. Make small wrist circles within a comfortable range. Reverse direction and finish by relaxing hands and forearms.
What you train: Mobilises hands and wrists before gripping or weight-bearing exercises.
Watch video3 × 20 s with changes in height
What it trainsTrains changes of hand at different heights with stable foot positioning.
Without moving your feet, switch the ball from one hand to the other in front of your body. Practise low first, then at knee height and finally a little higher.
Technique cueKeep the crossover in front and within comfortable reach.
Official page, block title, instructions and video link/iframe match. Audiovisual playback, duration and spoken language were not checked. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Demonstration published by Jr. NBA. Follow this session's prescription; card progressions are not presented as variations observed in the video.
4 × 25 s alternating the leader
What it trainsTrains ball control while observing and copying a partner.
Face your partner and mirror their hand and height changes while both dribble. Start on the spot, then add sideways movement. Alternate who leads.
Technique cueWatch your partner while keeping enough space between the balls.
Official page, block title, instructions and video link/iframe match. Audiovisual playback, duration and spoken language were not checked. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Demonstration published by Jr. NBA. Follow this session's prescription; card progressions are not presented as variations observed in the video.
3 out-and-back trips
What it trainsCombines dribbling, braking and directional changes around markers.
Follow a zigzag through a line of five cones, changing hands as you change direction. Turn with clear space and repeat the route back.
Technique cuePush off the outside foot and move the ball towards the new direction.
Official page, block title, instructions and video link/iframe match. Audiovisual playback, duration and spoken language were not checked. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Demonstration published by Jr. NBA. Follow this session's prescription; card progressions are not presented as variations observed in the video.
2 sequences per foot
What it trainsTrains ball protection and changes of direction through reverse pivots.
Hold the ball with one pivot foot fixed and turn backwards in four quarter-turns. Check your balance between steps and repeat with the other foot.
Technique cueCheck the space before stepping backwards.
Official page, block title, instructions and video link/iframe match. Audiovisual playback, duration and spoken language were not checked. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Demonstration published by Jr. NBA. Follow this session's prescription; card progressions are not presented as variations observed in the video.
2 × 4 attempts per side
What it trainsTrains foot orientation and balance before shooting.
From one side of the key, move sideways and plant the foot nearest the basket. Swing the outside leg around to face the basket in balance; then add the ball and shot.
Technique cuePractise from both sides to recognise the inside foot.
Official page, block title, instructions and video link/iframe match. Audiovisual playback, duration and spoken language were not checked. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Demonstration published by Jr. NBA. Follow this session's prescription; card progressions are not presented as variations observed in the video.
3 × 5 attempts; count balance and successful shots
What it trainsTrains repeatable coordination of legs, shooting arm and guide hand.
Near the basket, place your shooting hand under the ball and the other at its side as a guide. Coordinate leg and arm extension and hold your follow-through.
Technique cueStay close enough to shoot without straining the movement.
Instructions and iframe 7OT3vgmBnhA from Form Shooting-2 Hands in the official Starter 8 plan. The individual video page links a different ID; this retains the ID from the followed plan. Playback and language not checked. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Demonstration published by Jr. NBA. Follow this session's prescription; card progressions are not presented as variations observed in the video.
3 × 20 s alternating the leader
What it trainsTrains reaction, defensive movement and response to a shot fake.
Adopt a comfortable defensive stance. Move sideways in the direction the leader signals and raise one hand to contest a shot fake.
Technique cueMove feet in turn without crossing or bringing them together.
Official page, block title, instructions and video link/iframe match. Audiovisual playback, duration and spoken language were not checked. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Uses the official drill's stance, lateral signal and contest technique; the verbal game is not needed for this session.
Additional exercise
1 × 5
What it trainsTrains one-hand ball control while watching the game.
Dribble low with one hand, knees comfortably bent and eyes forwards. Keep the ball beside your body and change hands when the bout ends.
Technique cueUse the free hand to protect the ball without pushing anyone.
Official page, block title, instructions and video link/iframe match. Audiovisual playback, duration and spoken language were not checked. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
The linked video covers low dribbling. Reading numbers is a progression described in the curriculum, not a second verified video.
Additional exercise
1 × 5
What it trainsTrains balanced front pivots while holding the ball.
Hold the ball without dribbling. Keep one pivot foot fixed and make four forward quarter-turns until you face forwards again. Repeat with the other foot.
Technique cueThe pivot foot rotates on its spot without changing location.
Official page, block title, instructions and video link/iframe match. Audiovisual playback, duration and spoken language were not checked. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Demonstration published by Jr. NBA. Follow this session's prescription; card progressions are not presented as variations observed in the video.
Sign in or create your free account to ask Sergio. Read replies in Account → Messages.
Walk for 2 min, recording one skill achieved and one decision to improve.
Reduce errors at the same speed before going faster. Do not increase shooting distance and footwork speed in the same session.
Open workout in the app →General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
Combines individual fundamentals with simple two-on-one decisions. Alternate roles and explain which space you saw. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentBalls, Five cones, Basket and Half court
View full workoutTen strength movements for basketball conditioning. No jumps: use this on a separate day from plyometrics. If combining both blocks, jump while fresh before this strength session.
EquipmentClosed backpack, Dumbbell, Miniband, Fixed table, Support and Exercise mat
View full workoutTen strength movements for basketball conditioning. No jumps: use this on a separate day from plyometrics. If combining both blocks, jump while fresh before this strength session.
EquipmentClosed backpack, Dumbbell, Miniband, Fixed table, Support and Exercise mat
View full workout
