Nine blocks to learn dribbling, footwork and close-range shooting. Work slowly and finish each attempt balanced. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
Read the workout without signing up. The app adds a timer, set logging and access to your activity.
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
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 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 × 5 gentle repetitions per side
Stand beside a fixed support with both heels grounded. Lift the fronts of your feet without shifting your body back. Slowly lower until your whole feet rest on the floor.
What you train: Strengthens the front lower-leg muscles that lift your toes while walking.
Watch video2 × 20 s each hand
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.
3 × 20 s, one height per round
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.
2 rounds of four pivots per foot
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.
2 rounds of four pivots 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.
3 × 5 close-range attempts
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.
2 × 4 repetitions per side, without a ball
What it trainsTrains layup footwork and coordination between take-off leg and finishing hand.
For a right-handed layup, step right, then left, and jump while reaching your right hand towards the coach's hand. Repeat on the other side, reversing feet and hand.
Technique cueRaise the hand opposite the foot you jump from.
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:
This video teaches coordination WITHOUT a ball. The card does not present it as a dribbling layup or basket-shooting demonstration.
3 × 20 s responding to slow signals
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 trainsGently mobilises the shoulders and shoulder blades before activity.
Sitting or standing, let your arms relax. Make small, slow circles with your shoulders backwards, then forwards.
Technique cueKeep your head still and breathe naturally.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Additional exercise
1 × 5
What it trainsTrains ankle mobility with the foot grounded.
With your foot planted near a wall, move your knee forwards without lifting your heel. Return and repeat.
Technique cueStay within a comfortable range; your knee need not touch the wall.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
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Walk for 2 min, recording one skill achieved and one decision to improve.
Repeat with control. In another session increase only dribbling time, shooting distance or cue variety.
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.
Ten movements for preparation, jumping and recovery. Only two tasks are jumps: 2 sets of 3 repetitions each, 12 landings in total. The rest cover mobility, preparation and foot control. This is not a fatigue circuit.
EquipmentFirm non-slip floor, Wall or fixed support and Clear space; No obstacles
View full workoutTen movements for preparation, jumping and recovery. Only two tasks are jumps: 2 sets of 3 repetitions each, 12 landings in total. The rest cover mobility, preparation and foot control. This is not a fatigue circuit.
EquipmentFirm non-slip floor, Wall or fixed support and Clear space; No obstacles
View full workoutTen movements for preparation, jumping and recovery. Only two tasks are jumps: 2 sets of 3 repetitions each, 12 landings in total. The rest cover mobility, preparation and foot control. This is not a fatigue circuit.
EquipmentFirm non-slip floor, Wall or fixed support and Clear space; No obstacles
View full workout
