13-Week Elite Basketball Skills Training Program
Objective:
This program is designed to elevate basketball-specific skills to an A-Class level, enhancing
dribbling, shooting, scoring in the paint, and defensive ability. It is optimized for players aiming for a
scholarship and professional-level performance.
Training Structure:
- 6 days per week (1 active recovery day)
- Focus on dribbling, shooting, finishing, and defense
- Progressive drills increasing in difficulty and intensity
- Game simulation and live play integration
Phase 1: Skill Foundation & Repetition (Weeks 1-4)
Develop a strong base in ball-handling, shooting mechanics, footwork, and fundamental defensive
principles.
Phase 2: Game Speed & Decision Making (Weeks 5-9)
Increase speed, efficiency, and accuracy in high-pressure scenarios. Work on making quick
decisions under game-like conditions.
Phase 3: Advanced Execution & Game Readiness (Weeks 10-13)
Simulating game situations, advanced finishing moves, defensive anticipation, and in-game
decision-making.
Training Plan: Weeks 1-4
Dribbling Mastery
- 2-Ball Dribbling Drills (3x45 sec)
- Weak-Hand Focus Drills (3x30 sec)
- Live Ball Moves (Crossovers, Hesitation, Spin) (4x5 reps)
Shooting Precision
- Form Shooting Routine (50 makes)
- Catch-and-Shoot (100 reps)
- Off-Dribble Shooting (75 reps)
- Free Throws (50 makes)
Scoring in the Paint
- Mikan Drill Variations (3x30 sec)
- Euro Step / Floaters (5x8 each)
- Contact Finishes (3x10)
- Post Moves (3x8 each)
Lockdown Defense
- Lateral Quickness & Reaction Drills (4x10m)
- Closeouts (4x5 reps)
- 1v1 Contain Drill (5 rounds)
- Reaction Drills (5 rounds)
Game Simulations
- Pick & Roll Reads (4x5 reps)
- Shooting off Screens (3x10)
- Game-speed Finishing (4x5)
- Film Study (30 min)
Training Plan: Weeks 5-9
Dribbling Mastery
- 2-Ball Dribbling Drills (3x45 sec)
- Weak-Hand Focus Drills (3x30 sec)
- Live Ball Moves (Crossovers, Hesitation, Spin) (4x5 reps)
Shooting Precision
- Form Shooting Routine (50 makes)
- Catch-and-Shoot (100 reps)
- Off-Dribble Shooting (75 reps)
- Free Throws (50 makes)
Scoring in the Paint
- Mikan Drill Variations (3x30 sec)
- Euro Step / Floaters (5x8 each)
- Contact Finishes (3x10)
- Post Moves (3x8 each)
Lockdown Defense
- Lateral Quickness & Reaction Drills (4x10m)
- Closeouts (4x5 reps)
- 1v1 Contain Drill (5 rounds)
- Reaction Drills (5 rounds)
Game Simulations
- Pick & Roll Reads (4x5 reps)
- Shooting off Screens (3x10)
- Game-speed Finishing (4x5)
- Film Study (30 min)
Training Plan: Weeks 10-13
Dribbling Mastery
- 2-Ball Dribbling Drills (3x45 sec)
- Weak-Hand Focus Drills (3x30 sec)
- Live Ball Moves (Crossovers, Hesitation, Spin) (4x5 reps)
Shooting Precision
- Form Shooting Routine (50 makes)
- Catch-and-Shoot (100 reps)
- Off-Dribble Shooting (75 reps)
- Free Throws (50 makes)
Scoring in the Paint
- Mikan Drill Variations (3x30 sec)
- Euro Step / Floaters (5x8 each)
- Contact Finishes (3x10)
- Post Moves (3x8 each)
Lockdown Defense
- Lateral Quickness & Reaction Drills (4x10m)
- Closeouts (4x5 reps)
- 1v1 Contain Drill (5 rounds)
- Reaction Drills (5 rounds)
Game Simulations
- Pick & Roll Reads (4x5 reps)
- Shooting off Screens (3x10)
- Game-speed Finishing (4x5)
- Film Study (30 min)
Final Notes:
This program progressively increases difficulty to prepare for high-level competition. Emphasis
should be placed on game-like scenarios and mental conditioning. Film study and playing against
top competition will further enhance development.
