First basketball practice of the season

Your 45-minute session

8 players · 1 adult
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. 3–9minutes

   High-low stationary dribbling

   Switch between a low control bounce and a comfortable travel bounce. Use 1 group of 8 players. Equipment below is needed for each group.

   How to run it

   Place players on individual spots with space to reach their arms out freely. Use existing visible markings for all spots and boundaries if flat markers are unavailable; choose another activity if the stated layout cannot be made clear.

   1. Coach shows a low hand signal or a middle-height signal.
   2. Players make three controlled bounces at the signaled height, then settle into their normal dribble.
   3. Players suggest a signal sequence and the group tries it with each hand.

   Equipment: 1 appropriately sized basketball per player; Flat spot markers (or equivalent visible existing markings)

   Keep it safe: Coach checks the surface and clear run-off space before starting; stop the activity if footing or spacing becomes unsafe. No contact or grabbing from another player. Pause for a loose ball entering another activity. Keep the high option below the player’s waist; stay on the personal spot. Keep spare balls and personal equipment outside all movement and collection paths.

3. 9–16minutes

   Partner chest passing

   Make a pass your partner can receive without moving off their spot. Use 1 group of 8 players. Equipment below is needed for each group.

   How to run it

   Partners face each other 2–3 m apart on flat spots. Use a comfortable ball size and clear passing lanes. For odd attendance, use one trio: the extra player observes from outside the active lane and rotates in after each attempt. Use existing visible markings for all spots and boundaries if flat markers are unavailable; choose another activity if the stated layout cannot be made clear.

   1. Receiver shows ready hands; passer sends a gentle two-handed chest pass.
   2. Receiver catches, settles, and returns the ball only after the partner is ready.
   3. After four each, partners choose to keep the gap or move one small step apart.

   Equipment: 1 appropriately sized basketball per pair; 2 flat spots per pair (or equivalent visible existing markings)

   Keep it safe: Coach checks the surface and clear run-off space before starting; stop the activity if footing or spacing becomes unsafe. No contact or grabbing from another player. Pause for a loose ball entering another activity. No forceful passes toward faces; stop if another person crosses the lane. Keep spare balls and personal equipment outside all movement and collection paths.

4. 16–17minutes

   Water break

   Offer water and reset the activity areas.

5. 17–23minutes

   Mirror defensive slides

   Mirror a partner’s side steps across a marked gap. Use 1 group of 8 players. Equipment below is needed for each group.

   How to run it

   Mark two parallel 3 m tracks, 2 m apart. Partners face each other from separate tracks. For odd attendance, use one trio: the extra player observes from outside the active lane and rotates in after each attempt. Use existing visible markings for all spots and boundaries if flat markers are unavailable; choose another activity if the stated layout cannot be made clear.

   1. Leader takes one or two controlled side steps along their track.
   2. Partner follows along the other track without closing the gap.
   3. After four changes, swap; each leader chooses movements their partner can follow.

   Equipment: 4 flat markers per pair (or equivalent visible existing markings)

   Keep it safe: Coach checks the surface and clear run-off space before starting; stop the activity if footing or spacing becomes unsafe. No contact or grabbing from another player. Pause for a loose ball entering another activity. No reaching, faking into the gap or rapid backpedaling. Keep spare balls and personal equipment outside all movement and collection paths.

6. 23–31minutes

   Stationary crossover dribble

   Change dribbling hands in front while keeping the bounce controlled. Use 1 group of 8 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.

7. 31–37minutes

   High-low stationary dribbling

   Switch between a low control bounce and a comfortable travel bounce. Repeat the activity with roles rotated and one clear coaching cue. Use 1 group of 8 players. Equipment below is needed for each group.

   How to run it

   Place players on individual spots with space to reach their arms out freely. Use existing visible markings for all spots and boundaries if flat markers are unavailable; choose another activity if the stated layout cannot be made clear.

   1. Coach shows a low hand signal or a middle-height signal.
   2. Players make three controlled bounces at the signaled height, then settle into their normal dribble.
   3. Players suggest a signal sequence and the group tries it with each hand.

   Equipment: 1 appropriately sized basketball per player; Flat spot markers (or equivalent visible existing markings)

   Keep it safe: Coach checks the surface and clear run-off space before starting; stop the activity if footing or spacing becomes unsafe. No contact or grabbing from another player. Pause for a loose ball entering another activity. Keep the high option below the player’s waist; stay on the personal spot. Keep spare balls and personal equipment outside all movement and collection paths.

8. 37–42minutes

   Partner chest passing

   Make a pass your partner can receive without moving off their spot. Repeat the activity with roles rotated and one clear coaching cue. Use 1 group of 8 players. Equipment below is needed for each group.

   How to run it

   Partners face each other 2–3 m apart on flat spots. Use a comfortable ball size and clear passing lanes. For odd attendance, use one trio: the extra player observes from outside the active lane and rotates in after each attempt. Use existing visible markings for all spots and boundaries if flat markers are unavailable; choose another activity if the stated layout cannot be made clear.

   1. Receiver shows ready hands; passer sends a gentle two-handed chest pass.
   2. Receiver catches, settles, and returns the ball only after the partner is ready.
   3. After four each, partners choose to keep the gap or move one small step apart.

   Equipment: 1 appropriately sized basketball per pair; 2 flat spots per pair (or equivalent visible existing markings)

   Keep it safe: Coach checks the surface and clear run-off space before starting; stop the activity if footing or spacing becomes unsafe. No contact or grabbing from another player. Pause for a loose ball entering another activity. No forceful passes toward faces; stop if another person crosses the lane. Keep spare balls and personal equipment outside all movement and collection paths.

9. 42–45minutes

   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.