45-minute basketball practice plan

Your 45-minute session

10 players · 2 adults
Have the equipment listed for every active group. Recheck the grouping if attendance changes.

1. 0–3minutes

   Warm-up

   Walk around a clear area, gradually picking up the pace. Introduce today’s focus and show the first activity.

2. 3–11minutes

   Stationary crossover dribble

   Change dribbling hands in front while keeping the bounce controlled. Use 1 group of 10 players. Equipment below is needed for each group.

   How to run it

   Each player has a basketball and a clear personal area. Repeat the layout in separate personal or pair areas with full movement clearance.

   1. Begin with three comfortable dribbles in one hand.
   2. Send a low controlled bounce across the front to the other hand.
   3. Pause after three dribbles in the new hand and repeat.
   4. Gradually shorten the pause only when both hands retain control.

   Equipment: 1 appropriate practice ball per player

   Keep it safe: Use a size-appropriate basketball, dry footing and a reachable basket where required. No contact screens, contested rebounds or reaching into another player; clear spare balls from movement areas. Match challenge to demonstrated skill and comfort, not age alone. Offer rest and shorter turns; the age range does not establish fitness or readiness.

3. 11–19minutes

   Partner overhead passing

   Send a controlled two-hand overhead pass toward a ready partner. Use 1 group of 10 players. Equipment below is needed for each group.

   How to run it

   Pairs face each other three metres apart in clear lanes. Repeat the layout in separate personal or pair areas with full movement clearance. For an odd headcount, one trio swaps the observer after every two attempts.

   1. Receiver shows target hands and says ready.
   2. Passer holds the ball comfortably above the forehead and steps into a gentle two-hand pass.
   3. Receiver cushions the catch and returns with the same technique.
   4. Pause after four exchanges to check reachable height and force.

   Equipment: 1 appropriate practice ball per pair

   Keep it safe: Use a size-appropriate basketball, dry footing and a reachable basket where required. No contact screens, contested rebounds or reaching into another player; clear spare balls from movement areas. Match challenge to demonstrated skill and comfort, not age alone. Offer rest and shorter turns; the age range does not establish fitness or readiness.

4. 19–20minutes

   Water break

   Offer water and reset the activity areas.

5. 20–29minutes

   Three-player weave at walking pace

   Pass ahead and follow behind the receiver along separate moving paths. Use 2 groups of 5 / 5 players. Equipment below is needed for each group.

   How to run it

   Three active players spread across an eight-metre-long, six-metre-wide clear lane with one ball. With four to nine players, everyone else waits in an observation queue outside the lane and its return route. After each three-pass run, one waiting player replaces the left, middle or right starting role in turn; the replaced player joins the back of the queue. With only three players, change starting roles after each run. Do not start until the previous group has returned outside the lane.

   1. Middle player passes gently to one outside player.
   2. Passer walks behind that receiver while the other outside player moves toward the next receiving space.
   3. New ball carrier passes ahead to the next player and follows behind that player.
   4. Stop after three passes, check spacing and walk back outside the lane with the ball secured. Make the planned role change, pass the ball to the new middle player and confirm all three are ready before restarting.

   Equipment: 1 appropriate practice ball

   Keep it safe: Use a size-appropriate basketball, dry footing and a reachable basket where required. No contact screens, contested rebounds or reaching into another player; clear spare balls from movement areas. Match challenge to demonstrated skill and comfort, not age alone. Offer rest and shorter turns; the age range does not establish fitness or readiness.

6. 29–39minutes

   Three-on-two passing keep-away

   Use an extra teammate to find an open basketball passing option. Use 1 group of 10 players. Equipment below is needed for each group.

   How to run it

   Eight cones outline two separate five-by-five-metre areas; each area uses three passers, two passive defenders and one ball. For five to nine players use one area, rotating extras after three passes; with ten, use both areas simultaneously.

   1. Attackers spread out and begin with a chest or bounce pass.
   2. Defenders walk to cover passing lanes without contact or reaching into held balls.
   3. Ball carrier pivots and chooses the open teammate; teammates move after each pass.
   4. Pause after five passes or a loose ball and rotate defenders.

   Equipment: 2 appropriate practice balls; 8 cones

   Keep it safe: Use a size-appropriate basketball, dry footing and a reachable basket where required. No contact screens, contested rebounds or reaching into another player; clear spare balls from movement areas. Match challenge to demonstrated skill and comfort, not age alone. Offer rest and shorter turns; the age range does not establish fitness or readiness.

7. 39–45minutes

   Cool-down and check-in

   Walk at an easy pace, offer water, and ask players to name one thing they want to try again next time.