BasketballAdvancedFree routine

Basketball · read the help and finish

From pressured dribbling to an advantage near the basket: nine blocks with teammates and defenders that require decisions. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.

Open workout in the app View the exercises

Read the workout without signing up. The app adds a timer, set logging and access to your activity.

A person practising basketball on a court. AI-generated image.

Approximate duration: 56 min
Level: Advanced
Session: 9 exercises
Demonstrations: 9 with video

Prepare your workout

Equipment: Ball, Basket, Half court and Starting cone
Before you choose: Competitive experience or regular opposed training, controlled layups on both sides and a coach present. For minors, a coach adapts ball, basket, opposition and amount to age, maturation and weekly load; these minutes are not an automatic prescription for adolescents.
Intensity: Overall effort 5–7/10. Shorten possessions and lengthen rests if decisions stop being clear.
Warm-up: Before the session, complete one gentle round of the three listed movements. Allow about 8 minutes for preparation, transitions and rehearsing the first exercise; extend this if needed. Add 2–3 gradual warm-up sets for the first loaded exercise, well below fatigue, and one rehearsal of the first unfamiliar pattern. These are not work sets.

Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.

PREPARE TO MOVE

Your warm-up

Start with this gentle preparation before your working sets. The listed duration includes the warm-up.

Knee-raise march
60–90 s at a comfortable pace
Stand in a clear area to march on the spot or move slowly forward. Raise one knee comfortably, coordinating the opposite arm. Place the foot down with control and alternate in a steady rhythm.
What you train: Trains arm-leg coordination and balance while raising each knee.
Watch video
Controlled lateral movement
2 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 video
Bodyweight squat
1 × 6 gentle repetitions
Stand with your feet comfortably apart. Bend your hips and knees with weight shared between both feet. Push through the floor and straighten your legs to stand.
What you train: Strengthens legs and glutes and trains hip-knee coordination when lowering.
Watch video

STEP BY STEP

Your complete workout

9 exercises

Close-range shot with guide hand
2 × 5 close-range shots per player
How to do it
1. Stand near the basket with shooting hand below the ball and guide hand beside it.
2. Extend legs and shooting arm; the guide hand supports without pushing.
3. Hold the follow-through and collect the rebound when space is clear.
What it trainsTrains repeatable coordination of legs, shooting arm and guide hand.
Rest
Use 40 s as a guide for rest between rounds; extend it if needed. The 3 min block includes attempts, rests, role changes and one correction.
Tempo
Gentle technical work, 2–4/10.
The movement, step by step
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.
Watch the demonstration for Close-range shot with guide handJr. NBA · Audio not verified; written guide in English · Opens a new tab
Source and verification
Open the original source
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: 2026-09-28
Demonstration published by Jr. NBA. Follow this session's prescription; card progressions are not presented as variations observed in the video.
Variations and mistakes to avoid
More accessible
Move closer or use an adapted ball and basket height.
To progress
Step further away only if you preserve the movement and balance.
Avoid this mistake
Moving so far away that you need to throw with your whole body.
View exercise guide
Guided-pressure dribbling with cues
4 × 20 s with guided pressure
How to do it
1. Face a defender who applies light pressure without trying to steal.
2. Keep eyes open and change hand, height or direction on the coach's signals.
3. Regain control after each cue and swap roles after the set.
What it trainsTrains dribbling while attending to a defender and an external cue.
Rest
Use 40 s as a guide for rest between rounds; extend it if needed. The 4 min block includes attempts, rests, role changes and one correction.
Tempo
Short rounds, 5–6/10; the challenge is paying attention and deciding.
The movement, step by step
A defender applies light pressure without stealing. Keep dribbling and respond to the coach's signals to change hand, height or direction. Change roles at the end.
Technique cueLook at the signal before responding and keep room to move.
Watch the demonstration for Guided-pressure dribbling with cuesJr. NBA · Audio not verified; written guide in English · Opens a new tab
Source and verification
Open the original source
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: 2026-09-28
Uses the open-eyes and guided-pressure variation described by the source. Other resource variations are outside this card.
Variations and mistakes to avoid
More accessible
Position the defender further away and use one familiar signal.
To progress
Combine two signals and allow slightly more opposition only while control remains good.
Avoid this mistake
Responding quickly but losing the ball or no longer observing the surroundings.
View exercise guide
Two-on-one spacing
3 rounds of 3 possessions of 8–12 s
How to do it
1. Two attackers and one defender gather in half court, each with one hand on the ball.
2. When one attacker takes it, the other moves away to offer a passing lane.
3. The ball handler chooses to advance or pass based on the defender.
What it trainsTrains spacing and using a two-on-one advantage.
Rest
Use 55 s as a guide for rest between rounds; extend it if needed. The 5 min block includes attempts, rests, role changes and one correction.
Tempo
Moderate/quick actions of 8–12 s; session effort 4–6/10.
The movement, step by step
Two attackers and one defender start together with a hand on the ball. When an attacker takes it, create passing lanes and play the two-on-one with your teammate.
Technique cueThe off-ball attacker moves out of the line between ball and defender.
Watch the demonstration for Two-on-one spacingJr. NBA · Audio not verified; written guide in English · Opens a new tab
Source and verification
Open the original source
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: 2026-09-28
Demonstration published by Jr. NBA. Follow this session's prescription; card progressions are not presented as variations observed in the video.
Variations and mistakes to avoid
More accessible
The defender adjusts position without attempting to steal.
To progress
Play without dribbling, or with a maximum of two dribbles, to require repositioning.
Avoid this mistake
Both attackers run into the same space and close the passing lane.
View exercise guide
Backdoor cut or hand-off: one-on-one with support
3 rounds of 3 possessions with varying defence
How to do it
1. Start on the wing with a ball and defender; a non-dribbling support player is at the top.
2. Pass to the support; cut backdoor if the defender denies the return pass.
3. Otherwise approach for a hand-off and play one-on-one.
What it trainsTrains choosing between a backdoor cut and a hand-off.
Rest
Use 60 s as a guide for rest between rounds; extend it if needed. The 5 min block includes attempts, rests, role changes and one correction.
Tempo
Actions of 8–12 s at game pace; effort 5–7/10 with rest.
The movement, step by step
From the wing, pass to a non-dribbling support player at the top. If your defender denies the return pass, cut backdoor; otherwise, approach for a handoff and play one-on-one.
Technique cueLet the defender's position determine your choice each repetition.
Watch the demonstration for Backdoor cut or hand-off: one-on-one with supportJr. NBA · Audio not verified; written guide in English · Opens a new tab
Source and verification
Open the original source
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: 2026-09-28
Demonstration published by Jr. NBA. Follow this session's prescription; card progressions are not presented as variations observed in the video.
Variations and mistakes to avoid
More accessible
The defender clearly shows one response and allows the action to finish.
To progress
The defender freely chooses a response; alternate the starting side while keeping the support player non-dribbling.
Avoid this mistake
Always forcing the handoff even when the backdoor cut is open.
View exercise guide
Three-on-one drive and kick
3 rounds of 3 decisions, changing the driving player
How to do it
1. Three attackers occupy the top and wings against one defender in clear half court.
2. Move the ball; when a wing drives, the others adjust their positions.
3. The driver reads the defender and passes to the free teammate.
What it trainsTrains drawing defensive help and finding a passing option.
Rest
Use 60 s as a guide for rest between rounds; extend it if needed. The 6 min block includes attempts, rests, role changes and one correction.
Tempo
Actions of 8–12 s; brisk pace with time to correct technique.
The movement, step by step
Three attackers occupy the top and wings. After moving the ball, one wing drives; teammates reposition, and the driver passes to whichever receiver the single defender leaves open.
Technique cueThe receiver repositions to offer a clear pass during the drive.
Watch the demonstration for Three-on-one drive and kickJr. NBA · Audio not verified; written guide in English · Opens a new tab
Source and verification
Open the original source
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: 2026-09-28
Demonstration published by Jr. NBA. Follow this session's prescription; card progressions are not presented as variations observed in the video.
Variations and mistakes to avoid
More accessible
The help defender indicates beforehand which receiver they will cover.
To progress
Vary the starting wing and let the defender choose their help without warning.
Avoid this mistake
Passing to the planned spot even though your teammate has moved or is defended.
View exercise guide
Two-on-one beside the basket
3 rounds of 3 possessions of 5–8 s
How to do it
1. Attackers start on the baseline, one on either side of the basket; defender between.
2. Receive the initial pass and read whether the defender closes your finish.
3. Finish if clear or pass to the free teammate; leave landing space.
What it trainsTrains choosing a close-range finish or a short pass.
Rest
Use 55 s as a guide for rest between rounds; extend it if needed. The 5 min block includes attempts, rests, role changes and one correction.
Tempo
Quick actions, 5–7/10 with recovery.
The movement, step by step
Two attackers start near the baseline, one on each side of the basket, with a defender between them. Receive the opening pass and choose whether to finish or pass to your teammate.
Technique cueKeep a passing lane; dunks and maximum jumps are not required.
Watch the demonstration for Two-on-one beside the basketJr. NBA · Audio not verified; written guide in English · Opens a new tab
Source and verification
Open the original source
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: 2026-09-28
Demonstration published by Jr. NBA. Follow this session's prescription; card progressions are not presented as variations observed in the video.
Variations and mistakes to avoid
More accessible
A guided defender clearly chooses which attacker to cover.
To progress
Limit or remove dribbling to speed up the read while maintaining a controlled finish.
Avoid this mistake
Crowding under the basket or jumping towards a defender without room to land.
View exercise guide
Wing layup with a chasing defender
2 rounds of 3 layups per role
How to do it
1. Attacker starts on the wing with a ball; defender is two strides behind, route clear.
2. On the signal, drive for a layup; the defender chases and contests without contact.
3. Land balanced and return around the outside before the next attempt.
What it trainsTrains layup finishing under pressure from a trailing defender.
Rest
Use 60 s as a guide for rest between rounds; extend it if needed. The 5 min block includes attempts, rests, role changes and one correction.
Tempo
Quick actions of 5–8 s; ample recovery, without aiming for exhaustion.
The movement, step by step
The attacker starts with the ball on the wing and the defender two strides behind. On the signal, attack the basket; the defender tries to contest the layup without pushing or entering the landing space.
Technique cueThe defender must leave landing space and never go under the jumper.
Watch the demonstration for Wing layup with a chasing defenderJr. NBA · Audio not verified; written guide in English · Opens a new tab
Source and verification
Open the original source
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: 2026-09-28
The card follows the wing-start variation in the Starter 8 plan. It is not presented as a full-court sprint.
Variations and mistakes to avoid
More accessible
Start the chaser further back and allow only following, without blocking the shot.
To progress
Adjust the initial advantage slightly to suit both players' control; change sides.
Avoid this mistake
The defender makes contact from behind or moves underneath the jumping player.
View exercise guide
One-hand low dribble
Additional exercise
1 × 5
How to do it
1. Stand with feet apart, knees softly bent and the ball at your side.
2. Dribble low with one hand, guiding with fingers while looking forward.
3. Keep the ball close to your side; change hands after the set.
What it trainsTrains one-hand ball control while watching the game.
Rest
Rest 30 s or longer until control returns.
Tempo
Controlled, without holding your breath
The movement, step by step
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.
Watch the demonstration for One-hand low dribbleJr. NBA · Audio not verified; written guide in English · Opens a new tab
Source and verification
Open the original source
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: 2026-09-28
The linked video covers low dribbling. Reading numbers is a progression described in the curriculum, not a second verified video.
Variations and mistakes to avoid
More accessible
Practise for 10 seconds, catch the ball and start again.
To progress
A partner shows numbers; name them without stopping the dribble.
Avoid this mistake
Stiffly slapping with the palm or looking at the floor throughout.
View exercise guide
Stationary crossover at different heights
Additional exercise
1 × 5
How to do it
1. Stay still with feet apart, soft knees and the ball in front.
2. Bounce diagonally to the other hand and back, keeping your chest forward.
3. Alternate low, knee-height and slightly higher crossovers with control.
What it trainsTrains changes of hand at different heights with stable foot positioning.
Rest
Rest 30 s or longer until control returns.
Tempo
Controlled, without holding your breath
The movement, step by step
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.
Watch the demonstration for Stationary crossover at different heightsJr. NBA · Audio not verified; written guide in English · Opens a new tab
Source and verification
Open the original source
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: 2026-09-28
Demonstration published by Jr. NBA. Follow this session's prescription; card progressions are not presented as variations observed in the video.
Variations and mistakes to avoid
More accessible
Make one switch, catch the ball and reset.
To progress
Change height on the coach's signal without speeding up uncontrollably.
Avoid this mistake
Crossing the ball too far away and chasing it with your body.
View exercise guide

FINISH THE SESSION

Finish and prepare your next step.

Walk for 3 min, recording one skill achieved and one decision to improve.

How to progress

Score the read as well as the successful action. Change one defensive response with the same starting positions; do not add contact simply to raise difficulty.

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.

Basketball · read the help and finish

Prepare your workout

Your warm-up

Knee-raise march

Controlled lateral movement

Bodyweight squat

Your complete workout

Close-range shot with guide hand

Guided-pressure dribbling with cues

Two-on-one spacing

Backdoor cut or hand-off: one-on-one with support

Three-on-one drive and kick

Two-on-one beside the basket

Wing layup with a chasing defender

One-hand low dribble

Stationary crossover at different heights

Finish and prepare your next step.

How to progress

More sessions in baloncesto

Basketball · contain, help and rebound

Basketball · ball control and shooting footwork

Elite basketball · decisions at game speed