Baskeball Practice Schedule
(for a High School practice)

* Note: A PDF document is also attached.

3:45 – 4:05                  Stretches

• Right, Middle, & Left Leg Straddles (stretches hamstrings, thighs, & lower back)
• Forward Lunges (stretches hip flexors & quadriceps)
• Lying and Standing Quadriceps (stretches quads & muscles on front side of legs)

4:05 – 4:20                  Warm-ups

• Pointed Toes/Walking on back of heels (loosens shin muscles)
• Skipping (develops bouncing skills )
• Running with arms rotating (loosens and relaxes joints)

4:20 – 4:35                  Basketball Lay Up Drill

 Requires the players to be lined up in two lines facing one another at opposite sidelines

• This drill involves dribbling the ball with both hands, passing, catching as well as catching the ball on a jump stop

4:35 – 4:50                  Basketball Jump Shot Drill

 Requires the players to be lined up in two lines facing one another at opposite sidelines

• This drill involves dribbling the ball with both hands, passing, catching as well as catching the ball on a jump stop

4:50 – 5:05                  Give and Go Drill

• This drill is really good for passing, catching, and shooting

5:05 – 5:20                  Free Throw, Box-Out Drill

 Requires the players to form two teams of 4-5 players

• This drill is good for both practicing free throw shots and rebounding

5:20 – 5:30                  Cool Down

• Hard pace run reducing to a brisk walk (3 minutes)
• Stretching hamstrings and back muscles (2 - 3 minutes)
• Toe touches w/legs apart (2- 3 minutes)
• Cycling legs in air (2 - 3 minutes)