Basketball drills for kids

Form Shooting

Ages 7 and up · 10 min · Technical · court

Build a repeatable shooting stroke from close range before adding distance.

1. Stand 3 feet from the hoop, shooting hand under the ball, off hand on the side.
2. Elbow under the ball, eyes on the front of the rim.
3. Extend fully and hold your follow-through (wrist "in the cookie jar") until the ball lands.
4. Make 10 in a row, then step back one big step and repeat.

Coach's cue: Elbow in, wrist snap, hold the finish.

Bring: basketball, hoop

Free Throw Routine

Ages 7 and up · 10 min · Technical · court

Create a calm, repeatable free throw routine and track your percentage.

1. Pick a routine: deep breath, two dribbles, spin the ball, shoot. Use it every time.
2. Shoot 2 free throws at a time, then rebound and reset.
3. Take 20 total and record makes.
4. Finish by making 3 in a row before you stop.

Coach's cue: Same routine, every time, even when tired.

Bring: basketball, hoop

Around the World

Ages 7 and up · 12 min · Technical · court

A classic shooting game: make a shot at each spot to move to the next.

1. Mark 7 spots in an arc around the basket within your range.
2. Shoot from spot 1 until you make it, then move to spot 2.
3. Count the total shots it takes to finish all 7 spots.
4. Try to beat your count next time.

Coach's cue: Slow down after a miss. Reset your feet.

Bring: basketball, hoop

Mikan Drill

Ages 7 and up · 8 min · Technical · court

A classic footwork and touch drill: alternate right and left layups under the basket.

1. Stand under the basket. Step with your right foot and lay the ball up with your right hand off the backboard.
2. Catch it before it hits the floor, step with the left foot, and lay it up with your left hand.
3. Keep the rhythm: right, left, right, left.
4. Make 20 in a row, then repeat once.

Coach's cue: Soft touch off the glass. Catch high.

Bring: basketball, hoop

Layup Lines

Ages 7 and up · 10 min · Technical · court

Practice the layup approach from both sides at game speed.

1. Start at the wing. Dribble in at an angle.
2. Take off from the foot opposite your shooting hand, knee up.
3. Lay it off the backboard. Do 10 from the right, 10 from the left.
4. Finish with 5 using only your weak hand.

Coach's cue: Outside foot to inside hand. Look at the square.

Bring: basketball, hoop

Bank Shots From the Blocks

Ages 7 and up · 8 min · Technical · court

Use the square on the backboard to score short bank shots from each side.

1. Stand on the block, two steps from the rim (use a lower hoop if you can).
2. Aim at the top near corner of the square.
3. Take 10 shots from each side.
4. Count your makes and try to beat your record next time.

Coach's cue: Hit the corner of the square.

Bring: basketball, hoop

Safety: Clear loose balls off the floor under the hoop before you start, so nobody lands on one. Use the hoop and ball for your age: an 8-foot rim and size 5 ball at 7 to 8, a 9-foot rim and size 6 at 9 to 11.

One-Hand Form Shots

Ages 7 and up · 8 min · Technical · court

Shoot with only your shooting hand to learn a straight elbow and a soft wrist flick.

1. Stand one big step in front of the rim.
2. Hold the ball on your shooting hand with your elbow under it.
3. Shoot with one hand and hold your follow-through.
4. Make 10, then take one step back and make 10 more.

Coach's cue: Elbow under, reach into the cookie jar.

Bring: basketball, hoop

Step and Lay It Up

Ages 7 and up · 8 min · Technical · court

Learn the layup in pieces: one step, then two steps, then the full move.

1. Stand close to the hoop on the right side holding the ball.
2. Step with your left foot, lift your right knee and lay the ball high off the square.
3. Next start two steps away, then add one dribble.
4. Make 10 from each side.

Coach's cue: Right side: left foot, right hand.

Bring: basketball, hoop

Safety: Land softly on both feet with knees over toes, on a non-slip floor. Stop if your knees or ankles hurt.

Two-Foot Power Layup

Ages 7 and up · 8 min · Technical · court

Jump stop and go up off both feet for a strong, balanced finish.

1. Dribble in from the wing.
2. Jump stop with both feet near the block.
3. Go straight up with two hands protecting the ball and lay it off the glass.
4. Make 10 from each side.

Coach's cue: Two feet, two hands, strong.

Bring: basketball, hoop

Safety: Land softly on both feet with knees over toes, on a non-slip floor. Stop if your knees or ankles hurt.

Lying Form Flicks

Ages 7 and up · 8 min · Technical · indoors

Lie on your back and push the ball straight up with one hand to learn a straight elbow and a soft wrist flick.

1. Lie on your back with the ball in your strong hand, elbow under the ball.
2. Push the ball straight up about a foot and flick your wrist.
3. Catch it with the same hand; it should come straight back down.
4. Do 3 sets of 15 and count how many come straight back.

Coach's cue: Elbow under, flick and hold the finish.

Bring: basketball

Safety: Start low; keep the ball over your chest, never over your face.

Five-Spot Shooting

Ages 11 and up · 12 min · Technical · court

Shoot from five spots around the key and track your makes to beat your own score.

1. Mark five spots: both corners, both wings, top of the key (inside your range).
2. Take 5 shots from each spot, rebounding your own shot.
3. Count your makes out of 25 and write the score down.
4. Next session, try to beat your score.

Coach's cue: Same form every spot. Feet set before you shoot.

Bring: basketball, hoop

Catch and Shoot

Ages 11 and up · 12 min · Technical · court

Get your feet ready before the pass arrives so the shot is quick and balanced.

1. Start on the wing. Have a partner pass to you, or toss the ball off a wall and catch it.
2. Hop into your shot: feet land shoulder-width and pointed at the basket as you catch.
3. Shoot without dribbling. Take 10 from each wing.
4. Add a one-step shuffle before the catch once you make 6 of 10.

Coach's cue: Feet first, hands ready, shoot on the catch.

Bring: basketball, hoop, partner or wall

Beat the Clock Shooting

Ages 11 and up · 10 min · Technical · court

Shoot as many good shots as you can in 60 seconds, then rebound and repeat.

1. Set a 60-second timer. Pick a spot you are comfortable with.
2. Shoot and rebound your own shots until time runs out.
3. Count makes. Rest 30 seconds.
4. Do 4 rounds and record your best.

Coach's cue: Fast does not mean rushed. Keep your form.

Bring: basketball, hoop, timer

Reverse Layup

Ages 11 and up · 10 min · Technical · court

Finish on the other side of the rim to protect the ball from a defender.

1. Start on the baseline side. Drive under the basket.
2. Keep the ball high and away from the rim on the way past.
3. Finish with the far hand off the backboard on the opposite side.
4. Do 8 from each side.

Coach's cue: Go under, rise, finish with the far hand.

Bring: basketball, hoop

Finishing Through Contact

Ages 11 and up · 10 min · Technical · court

Practice finishing while a partner gently bumps you with a pad.

1. A partner holds a cushion or pad out to the side of your path.
2. Drive to the basket and absorb the light bump with your shoulder.
3. Keep the ball high and finish with a layup.
4. Do 8 reps. Keep contact light and controlled.

Coach's cue: Stay strong, keep the ball high, finish.

Bring: basketball, hoop, couch cushion or pad

Safety: For ages 10 and up, with a coach or parent watching and a partner your size. Keep contact very light and always use a pad. Stop if anyone feels pain.

Shot Fake and One Dribble

Ages 11 and up · 12 min · Technical · court

Sell a shot fake, take one hard dribble to the side, and rise up for a balanced jump shot.

1. Catch on the wing in triple threat.
2. Show a quick shot fake with the ball at your eyes.
3. Take one dribble left or right and stop on two feet.
4. Shoot; take 20 shots and count makes.

Coach's cue: Fake at eye level, stop square.

Bring: basketball, hoop, 2 cones

Safety: Land softly on both feet with knees over toes, on a non-slip floor. Stop if your knees or ankles hurt.

Drop Step Post Finish

Ages 11 and up · 12 min · Technical · court

A post move: feel the defender, step past them toward the rim, and finish close.

1. Stand on the block with your back to the basket.
2. Catch, chin the ball and look over your shoulder.
3. Drop your baseline foot toward the rim, take one strong dribble and finish.
4. Make 10 each side.

Coach's cue: Seal, drop, finish.

Bring: basketball, hoop

Safety: Land softly on both feet with knees over toes, on a non-slip floor. Stop if your knees or ankles hurt.

Weaker-Hand Finishing Series

Ages 11 and up · 12 min · Technical · court

Finish layups with your weaker hand from three angles so you are not one-handed.

1. From the wing, finish on the weaker-hand side with that hand.
2. From the middle, finish over the front of the rim.
3. From the baseline, finish high off the glass.
4. Make 6 from each angle.

Coach's cue: Same footwork, other hand.

Bring: basketball, hoop

Safety: Land softly on both feet with knees over toes, on a non-slip floor. Stop if your knees or ankles hurt.

One-Dribble Pull-Up

Ages 14 and up · 12 min · Technical · court

Take one hard dribble and stop into a balanced jump shot.

1. Start at the elbow, ball in triple-threat position.
2. Push one strong dribble toward the baseline or middle.
3. Stop with a jump-stop, both feet landing together under you.
4. Rise and shoot. Take 8 going left and 8 going right.

Coach's cue: Dribble, stop, balance, shoot. Do not fade backward.

Bring: basketball, hoop

Euro-Step Introduction

Ages 14 and up · 10 min · Technical · court

Use a wide two-step to move around a defender, practiced slowly first.

1. Place a cone near the lane as your "defender".
2. Catch or dribble, then take a long step to one side of the cone.
3. Take a long second step to the other side, ball protected on the far side of the body.
4. Finish with a layup. Do 5 slow reps per side, then 5 at speed.

Coach's cue: Two long steps. Protect the ball. Balance first.

Bring: basketball, hoop, 1 cone

Floater Touch

Ages 14 and up · 10 min · Technical · court

Learn a soft, high-arc shot to finish over taller defenders.

1. Start 6 feet from the hoop in front of the basket.
2. Take one dribble, jump-stop, and release the ball with fingertips high.
3. Aim for a high arc that drops softly.
4. Take 10 shots from each side of the lane.

Coach's cue: High arc, soft touch.

Bring: basketball, hoop

Step-Back Shooting

Ages 14 and up · 12 min · Technical · court

Create space with a step back and shoot on balance.

1. Dribble at the elbow as if attacking.
2. Plant your inside foot and push back.
3. Land on balance and shoot.
4. Take 10 from each elbow and each wing.

Coach's cue: Push back, land square, then shoot.

Bring: basketball, hoop

Free Throws When Tired

Ages 14 and up · 12 min · Technical · court

Shoot two free throws right after a short burst of running, the way they happen in games.

1. Jog to half court and back.
2. Walk to the line, take your normal routine and breathe out.
3. Shoot two free throws.
4. Do 10 rounds and record makes out of 20.

Coach's cue: Same routine every time.

Bring: basketball, hoop

Safety: Warm up first, wear court shoes on a dry floor, and leave room to slow down before the wall. Stop if anything hurts.

Curl and Fade Shots

Ages 14 and up · 14 min · Tactical · court

Read how a defender follows you around a screen and choose a curl or a fade shot.

1. Place a chair at the elbow as a screen.
2. Run off it while your partner calls "curl" or "fade".
3. Curl toward the rim or fade toward the corner, then catch and shoot.
4. Take 20 shots and note which read you made best.

Coach's cue: Read, then pick your shot.

Bring: basketball, hoop, chair or cone, partner

Safety: Warm up first, wear court shoes on a dry floor, and leave room to slow down before the wall. Stop if anything hurts.

Two-Foot Hop Finish

Ages 14 and up · 12 min · Technical · court

Hop off one foot onto two feet to change angle around a cone defender, then finish.

1. Drive at a cone placed in the lane.
2. Hop sideways off one foot and land on both.
3. Rise up on balance and finish with either hand.
4. Make 8 from each side.

Coach's cue: Hop, land balanced, rise up.

Bring: basketball, hoop, cone

Safety: Land softly on both feet with knees over toes, on a non-slip floor. Stop if your knees or ankles hurt.

Finishing Past a Shot Contest

Ages 14 and up · 14 min · Tactical · court

Finish while a partner holds a pad or foam noodle up to contest, choosing the reverse, the floater or the power finish.

1. Your partner stands near the rim holding a pad up high.
2. Drive and read where they lift it.
3. Pick the finish that goes away from the pad.
4. Do 15 drives and count makes.

Coach's cue: Read the pad, finish away.

Bring: basketball, hoop, partner, pad or foam noodle

Safety: The pad only goes up; nobody swings it at the shooter. Land on two feet.

Stationary Ball Handling Circuit

Ages 7 and up · 10 min · Technical · indoors

Build hand strength and control with a no-travel dribbling circuit.

1. Pound dribble, right hand then left, 30 seconds each, eyes up.
2. Crossover dribble, low and fast, 30 seconds.
3. Figure-8 through the legs for 30 seconds.
4. Wrap the ball around your waist, knees, and head (10 each) then repeat the circuit twice.

Coach's cue: Fingertips, not palms. Eyes up.

Bring: basketball

Red Light Dribble Game

Ages 7 and up · 8 min · Technical · court

Dribble forward on "green", stop on "red", and keep your eyes up to hear and see the calls.

1. A parent stands at the far cone holding up a color card or calling out.
2. Dribble toward them on "green".
3. On "red" stop in triple threat with the ball protected.
4. Play 10 rounds, switching hands each round.

Coach's cue: Eyes up, ball low.

Bring: basketball, 2 cones, partner or parent

Pound Dribbles

Ages 7 and up · 8 min · Technical · indoors

Hard, low dribbles with each hand to learn to control the ball with your fingertips.

1. Stand in a low stance with your feet wide.
2. Pound the ball hard at knee height with your right hand for 30 seconds.
3. Switch to your left hand for 30 seconds.
4. Do 3 rounds and count clean dribbles each round.

Coach's cue: Fingertips, not palms.

Bring: basketball

Figure Eight Wraps

Ages 7 and up · 8 min · Technical · indoors

Pass the ball around and between your legs in a figure eight to learn where the ball is without looking.

1. Stand with feet wide and knees bent.
2. Pass the ball around your right leg and through to your left hand.
3. Go around the left leg and back through.
4. Do 3 sets of 10 figure eights, then try it with dribbles.

Coach's cue: Small hands, quick ball.

Bring: basketball

Two-Ball Dribbling

Ages 11 and up · 8 min · Technical · indoors

Dribble two balls to strengthen your off hand and your coordination.

1. Dribble both balls at the same time for 20 seconds, then alternating for 20 seconds.
2. Dribble one low and one high for 20 seconds, switch.
3. Walk forward and backward while dribbling both balls.
4. Do 3 rounds with 20 seconds of rest between.

Coach's cue: Keep both hands working. Slow down to stay in control.

Bring: two basketballs

Safety: Use a smooth surface and clear space so you do not trip.

Cone Crossover Weave

Ages 11 and up · 10 min · Technical · court

Change direction with the crossover while keeping the ball low and protected.

1. Set 5 cones in a line, 4 feet apart.
2. Dribble to each cone and cross over around it, staying low.
3. Go down and back for one rep. Do 6 reps.
4. Next round, add a hesitation before each crossover.

Coach's cue: Sell the move with your shoulders. Stay low.

Bring: basketball, 5 cones or shoes

Retreat Dribble and Pass

Ages 11 and up · 10 min · Tactical · court

When pressured, back out with two dribbles to make a safer passing angle.

1. Dribble toward a partner who steps up to pressure you.
2. Take two quick retreat dribbles backward, keeping your body between them and the ball.
3. Pass to a second spot your partner points at.
4. Do 12 reps.

Coach's cue: Back out, see the floor, pass.

Bring: basketball, 2 cones, partner

Spider Dribble

Ages 11 and up · 10 min · Technical · indoors

Fast front and back taps with both hands that build quick, soft hands.

1. Stand with the ball between your feet.
2. Tap it with your right, then left hand in front of your legs.
3. Reach behind and tap right, then left behind your legs.
4. Do 4 rounds of 20 seconds and count clean cycles.

Coach's cue: Light taps, keep the rhythm.

Bring: basketball

Dribble Move Combos

Ages 14 and up · 12 min · Technical · court

Chain two moves together (hesitation + crossover, in-and-out + between the legs).

1. Set two cones 10 feet apart. Dribble at the first cone at game speed.
2. Do hesitation then crossover and attack the second cone.
3. Switch to in-and-out then between-the-legs on the next trip.
4. Complete 6 trips for each combo.

Coach's cue: The first move sets up the second. Explode out of it.

Bring: basketball, 2 cones

Full-Court Dribble Tempo

Ages 14 and up · 15 min · Physical · court

Speed dribble the length of the court and finish, with planned rest so every rep is quality.

1. Speed dribble from baseline to the far basket and finish with a layup.
2. Rebound and walk back to half court.
3. Dribble back and finish at the first basket.
4. Do 6 trips, resting 45 seconds each time.

Coach's cue: Push ahead, stay in control.

Bring: basketball, full court

Safety: Warm up first, wear court shoes on a dry floor, and leave room to slow down before the wall. Stop if anything hurts.

Dribble and Toss Catch

Ages 14 and up · 12 min · Technical · court

Keep a dribble going with one hand while you toss and catch a tennis ball with the other, so your dribble works without your eyes.

1. Dribble with your right hand at waist height.
2. Toss a tennis ball up a little with your left hand and catch it.
3. Keep the dribble going the whole time.
4. Do 30 catches with each hand.

Coach's cue: Eyes on the tennis ball, feel the dribble.

Bring: basketball, tennis ball

Chair Attack Combos

Ages 14 and up · 14 min · Tactical · court

Attack a chair as if it were a defender and beat it with a two-move combo, then finish.

1. Set a chair at the top of the key.
2. Dribble at it and use a two-move combo: crossover then between the legs.
3. Explode past it with your eyes up and finish at the rim.
4. Do 12 reps, changing the combo every 3.

Coach's cue: Sell the first move, explode on the second.

Bring: basketball, chair or cone, hoop

Safety: Clear loose balls off the floor under the hoop before you start, so nobody lands on one. Use the hoop and ball for your age: an 8-foot rim and size 5 ball at 7 to 8, a 9-foot rim and size 6 at 9 to 11.

Wall Passing

Ages 7 and up · 10 min · Technical · court

Practice crisp chest, bounce, and overhead passes against a wall.

1. Stand 6 feet from the wall. Throw 20 chest passes, catching with two hands.
2. Throw 20 bounce passes aimed at a spot on the floor halfway to the wall.
3. Throw 20 overhead passes from above your forehead.
4. Step back one stride and repeat the set.

Coach's cue: Step to the target and snap your thumbs down.

Bring: basketball, solid wall

Chest and Bounce Pass Targets

Ages 7 and up · 8 min · Technical · court

Hit tape targets on a wall with chest passes and bounce passes.

1. Tape a square on the wall at chest height.
2. From 3 big steps away, step and push a chest pass into it.
3. Then aim bounce passes so they bounce two-thirds of the way and hit the square.
4. Do 15 of each and count the hits.

Coach's cue: Step in, thumbs down.

Bring: basketball, wall, tape

Pass and Move

Ages 7 and up · 8 min · Technical · court

Pass to a partner and move to a new spot right away so you are open again.

1. Set 4 cones in a square, about 4 big steps apart.
2. Pass to your partner on the next cone.
3. Jog to a new cone as soon as the ball leaves your hands.
4. Do 20 passes, calling your partner's name each time.

Coach's cue: Pass, then move.

Bring: basketball, partner, 4 cones

Overhead Pass Targets

Ages 7 and up · 8 min · Technical · court

Two-hand overhead passes to a target, the pass you use to throw over a defender.

1. Tape a square on the wall at head height.
2. Stand 4 big steps away with the ball above your forehead.
3. Step and snap your wrists to hit the square.
4. Do 20 passes and count the hits.

Coach's cue: Ball above your head, snap the wrists.

Bring: basketball, wall, tape

Pivot and Pass Fakes

Ages 7 and up · 8 min · Technical · indoors

Hold the ball, pivot and show pass fakes in every direction without letting go, so you can see the floor under pressure.

1. Start in a triple-threat stance with the ball at your hip.
2. Front pivot and show a chest-pass fake, then a bounce-pass fake.
3. Reverse pivot and show an overhead fake.
4. Do 4 rounds of 8 pivots, keeping your eyes up.

Coach's cue: Ball strong, eyes up.

Bring: basketball

Safety: Clear a small space with nothing to trip on or knock over. Stop if anything hurts.

Triple-Threat Pivot and Pass

Ages 11 and up · 10 min · Technical · court

Protect the ball with your pivot, look for your teammate, then pass.

1. Catch the ball in triple-threat: ball at your hip, knees bent.
2. Pick a pivot foot and keep it planted.
3. Pivot forward and back, fake a pass, then make a real pass to your partner or the wall.
4. Do 10 reps on each pivot foot.

Coach's cue: Plant your pivot foot. Do not drag it.

Bring: basketball, partner or wall

Read the Defender

Ages 11 and up · 12 min · Tactical · court

Practice choosing the right move based on where your defender is.

1. Play 1-on-1 from the wing. Your partner defends at a walking pace.
2. If the defender is close, drive; if they back off, shoot; if they overplay, back-cut.
3. Say the read out loud before you move.
4. Play 10 possessions, then switch roles.

Coach's cue: See it, say it, then do it.

Bring: basketball, partner

Spacing and Cuts

Ages 11 and up · 12 min · Tactical · court

Learn where to stand and when to cut so your team keeps the floor balanced.

1. Mark four spots (two corners, two wings). Players stay at least 12 feet apart.
2. The ball handler passes, then cuts to the basket and fills an open spot.
3. Everyone rotates one spot each pass.
4. Run 3 minutes without two players on the same spot.

Coach's cue: Pass and cut. Fill the empty spot.

Bring: basketball, partner or cones

Drive and Kick

Ages 11 and up · 12 min · Tactical · court

Drive toward the basket and pass out to a shooter when the help comes.

1. Your partner waits in the corner; a cone near the lane is the helper.
2. Drive past the cone on the wing.
3. When you reach the cone, jump stop and pass to the corner.
4. Do 12 reps from each side.

Coach's cue: Draw the help, find the open player.

Bring: basketball, hoop, partner, cone

Safety: Clear loose balls off the floor under the hoop before you start, so nobody lands on one. Use the hoop and ball for your age: an 8-foot rim and size 5 ball at 7 to 8, a 9-foot rim and size 6 at 9 to 11.

Pick-and-Roll Footwork

Ages 14 and up · 12 min · Tactical · court

Learn the angles and timing of using and reading a screen.

1. Ball handler starts at the top. Screener sets up next to a cone.
2. Ball handler dribbles off the screener, shoulder to shoulder.
3. Screener rolls to the basket with hands ready.
4. Ball handler decides: shoot, pass to the roller, or keep dribbling. 8 reps each side.

Coach's cue: Wait for the screen. Brush shoulders. Read the defender.

Bring: basketball, partner, cone

2-on-1 Fast Break Reads

Ages 14 and up · 14 min · Tactical · court

Attack a single defender with a partner and make the right pass or finish.

1. Two players run in wide lanes from half court; one defender waits near the basket.
2. Drive at the defender until they commit.
3. If they stop you, pass; if they stay with the teammate, finish.
4. Do 12 reps and rotate.

Coach's cue: Make the defender choose.

Bring: basketball, hoop, 3 players

Safety: Warm up first, wear court shoes on a dry floor, and leave room to slow down before the wall. Stop if anything hurts.

Swing and Skip Passing

Ages 14 and up · 14 min · Tactical · court

Move the ball faster than the defense can shift, using swing passes and long skip passes.

1. Set four players around the arc.
2. Swing the ball around with crisp passes.
3. When a coach calls "skip", throw an overhead pass across to the far side.
4. Do 20 skip passes and count the ones that arrive chest-high.

Coach's cue: Fake one way, pass the other.

Bring: basketball, 4 or more players

Safety: Warm up your shoulders and wrists first, and stop if anything hurts.

Three-Player Weave

Ages 14 and up · 14 min · Tactical · court

Pass and run behind in a weave up the court, then finish, without the ball touching the floor.

1. Three players start on the baseline: middle has the ball.
2. Pass to one side, then run behind the player you passed to.
3. Keep passing and running behind until you reach the other basket.
4. Finish with a layup; do 6 trips.

Coach's cue: Pass ahead, go behind.

Bring: basketball, hoop, 3 players

Safety: Clear loose balls off the floor under the hoop before you start, so nobody lands on one. Use the hoop and ball for your age: an 8-foot rim and size 5 ball at 7 to 8, a 9-foot rim and size 6 at 9 to 11.

Defensive Slide Lanes

Ages 7 and up · 8 min · Tactical · court

Learn the defensive stance and slide without crossing your feet.

1. Get low in a stance: feet wide, chest up, hands out.
2. Slide along the lane line to the other side without crossing your feet.
3. Slide back. That is one rep. Do 10 reps.
4. Add a quick drop-step at each end.

Coach's cue: Butt down, chest up, push with the back foot.

Bring: court lines or tape

Active Hands Wall Drill

Ages 7 and up · 6 min · Tactical · court

Build quick, active hands that deflect passes without fouling.

1. Stand 2 feet from a wall in a defensive stance.
2. Tap the wall quickly with alternating hands for 20 seconds.
3. Have a partner lightly toss the ball; deflect it with a quick hand, not a swipe.
4. Do 4 rounds.

Coach's cue: Quick hands, not reaching. Stay balanced.

Bring: basketball, wall

Stance Freeze Tag

Ages 7 and up · 8 min · Tactical · court

A tag game where you can only move in a defensive slide and must freeze in stance when tagged.

1. Mark a small area with cones.
2. Everyone slides in defensive stance; one player is the tagger.
3. Tagged players freeze in stance until a friend slides around them.
4. Play 4 short rounds with a new tagger each time.

Coach's cue: Low hips, wide feet.

Bring: cones, 4 or more players

Safety: Tag gently with a hand on the arm or back.

Hands Up, Feet Moving

Ages 7 and up · 6 min · Physical · court

Keep one hand up and one hand low while you slide, the way defenders guard a dribbler.

1. Stand in stance with one hand high and one low.
2. Slide 4 steps left, then 4 steps right.
3. Switch the high hand each time you change direction.
4. Do 4 rounds of 20 seconds.

Coach's cue: Hands busy, feet quick.

Bring: wall or open space

Slide Box Defense

Ages 7 and up · 8 min · Physical · indoors

Defensive slides inside a small taped box build the low stance and quick feet of good defense.

1. Tape a box about 3 steps wide.
2. Get low: feet wide, hips down, hands active.
3. Slide to one side of the box and back without crossing your feet.
4. Do 6 rounds of 20 seconds with rest between.

Coach's cue: Stay low, never cross your feet.

Bring: tape

Safety: Land softly with knees over toes on a non-slip floor. Stop if your knees or ankles hurt.

Closeout and Contest

Ages 11 and up · 10 min · Tactical · court

Sprint to a shooter and finish under control with a high hand.

1. Start under the basket. A partner (or cone) is at the wing.
2. Sprint toward them, then take short choppy steps as you arrive.
3. Raise one hand high to contest the shot without jumping at them.
4. Slide back and repeat. Do 10 closeouts.

Coach's cue: Sprint, chop your feet, hand up. Do not jump past them.

Bring: basketball, partner or cone

Mirror Slides

Ages 11 and up · 8 min · Tactical · court

Stay in front of a partner who changes direction, like a mirror.

1. Face a partner about 4 feet apart in a defensive stance.
2. Your partner slides left or right randomly. You mirror them.
3. Do 20 seconds, rest 20 seconds, then switch roles.
4. Do 4 rounds each.

Coach's cue: Eyes on their belly button, not the ball.

Bring: partner

Deny the Wing Stance

Ages 11 and up · 10 min · Tactical · court

Learn to keep your player from getting the ball with a proper denial stance.

1. Stand with one foot and one hand in the passing lane, chest facing your player.
2. Your partner walks around the wing; you stay between them and the ball.
3. Practice "sticking your arm" in the lane without grabbing.
4. Do 4 rounds of 30 seconds.

Coach's cue: Thumb down, one hand in the lane, chest to your player.

Bring: partner

Help and Recover

Ages 11 and up · 12 min · Tactical · court

Step in to stop a driver, then get back out to your own player.

1. Guard a player one pass away while another attacker dribbles.
2. When the dribbler drives, step in to show help.
3. As they pass back to your player, close out with short steps.
4. Do 10 reps at walking pace, then jog pace.

Coach's cue: Help the drive, then get back.

Bring: basketball, 4 cones, 3 players

Help-Side Positioning Walkthrough

Ages 14 and up · 12 min · Tactical · court

Learn where to stand when the ball moves: one pass away, two passes away.

1. Set four offensive players on the perimeter. Defenders match up.
2. The ball moves around the perimeter slowly. Defenders adjust: deny, then help-side.
3. Practice "ball, you, man": see the ball and your player at the same time.
4. Walk through 3 minutes, then go half speed.

Coach's cue: Ball, you, man. Always see both.

Bring: basketball, 3 or more players

Closeout and Contain

Ages 14 and up · 12 min · Tactical · court

Close out to a shooter, then stay in front of the drive.

1. Start under the hoop and pass to your partner on the wing.
2. Sprint out with a high hand and chop your feet.
3. They drive one way; slide and keep them out of the lane.
4. Do 8 reps each.

Coach's cue: High hand, short steps, chest in front.

Bring: basketball, partner, hoop

Wall Up at the Rim

Ages 14 and up · 12 min · Tactical · court

Contest shots near the rim by jumping straight up with your arms high, without reaching or swiping.

1. Stand in front of the rim as your partner walks in for a layup.
2. Jump straight up with both arms high.
3. Land in balance and box out.
4. Do 12 reps at walking pace, then a slow jog.

Coach's cue: Straight up, arms high, no swipe.

Bring: basketball, hoop, partner

Safety: Land softly on both feet with knees over toes, on a non-slip floor. Stop if your knees or ankles hurt.

Guarding a Ball Screen

Ages 14 and up · 14 min · Tactical · court

Talk with a teammate and choose how to guard a screen: go over the top or switch.

1. Set a screen with a teammate or a chair at the top of the key.
2. The screen defender calls "screen left" or "screen right".
3. Go over the top of the screen or switch on the call, then recover.
4. Do 15 reps at walking pace first.

Coach's cue: Talk early, stay attached.

Bring: basketball, cone or chair, 3 players

Safety: For ages 10 and up. Go at walking pace first. Any body-to-body contact is only with a coach watching and a partner your size.

Box-Out Stance

Ages 7 and up · 8 min · Physical · court

Learn to seal your opponent from the ball with a wide, strong box-out.

1. Stand with your back to a partner (or wall) in a wide stance.
2. Hold them off with your hips and a wide base, arms bent up.
3. On a call of "shot!", hold your spot, then turn to find the ball.
4. Do 10 reps. Switch roles.

Coach's cue: Find a body, make contact, then go get it.

Bring: partner or wall

Safety: Use a wall, or a partner your size with light contact only (partner work for ages 10 and up).

High-Point Catch

Ages 7 and up · 8 min · Physical · court

Train to catch the ball at its highest point with strong hands.

1. A partner tosses a high pass in front of you.
2. Jump off two feet and catch with both hands, fingers spread.
3. Land balanced and pull the ball to your chest.
4. Do 15 catches, then switch.

Coach's cue: Reach for it, do not wait. Strong hands.

Bring: basketball, partner

Where Does It Bounce?

Ages 7 and up · 8 min · Tactical · court

Watch shots and learn where misses usually bounce, then race to that spot.

1. A parent shoots from the side.
2. Watch the ball and move to where you think it will land.
3. Catch it with two hands after one bounce.
4. Do 15 rounds and count the catches.

Coach's cue: Watch the ball, move your feet.

Bring: basketball, hoop, partner or parent

Safety: Clear loose balls off the floor under the hoop before you start, so nobody lands on one. Use the hoop and ball for your age: an 8-foot rim and size 5 ball at 7 to 8, a 9-foot rim and size 6 at 9 to 11.

Grab and Chin It

Ages 7 and up · 6 min · Technical · court

Catch the ball strongly with two hands and pull it under your chin with elbows out.

1. Toss the ball gently off a wall above your head.
2. Reach up and catch it with two hands.
3. Pull it to your chin with elbows wide.
4. Do 20 catches.

Coach's cue: Two hands, chin it.

Bring: basketball, partner or wall

Chin-It Grabs

Ages 7 and up · 8 min · Technical · indoors

Toss the ball a little above your hands, grab it with two hands and pull it to your chin, elbows out, the way you secure a rebound.

1. Stand in a wide stance holding the ball overhead.
2. Toss it softly just above your hands.
3. Grab it hard with two hands and pull it to your chin, elbows out.
4. Land in a wide stance; do 3 sets of 10.

Coach's cue: Two hands, chin it, elbows out.

Bring: basketball

Safety: Keep the toss small and away from lights and shelves.

Wall Tip Drill

Ages 11 and up · 8 min · Physical · court

Build timing and a high jump by tipping the ball off the wall continuously.

1. Stand under a high spot on a wall. Toss the ball up and tip it with fingertips.
2. Tip with the right hand 10 times, then the left, then alternate.
3. Keep jumping and tipping without catching it.
4. Do 3 sets of 10.

Coach's cue: Jump as high as you can and attack the ball at its highest point.

Bring: basketball, wall

Rebound and Outlet

Ages 11 and up · 10 min · Physical · court

Secure the rebound with two hands, land strong, and make a quick outlet pass.

1. Toss the ball off the backboard.
2. Jump and grab it with two hands at the highest point.
3. Land with a wide base and chin the ball.
4. Pivot and make an outlet pass to a wall or partner. Do 15 reps.

Coach's cue: Two hands, chin the ball, land wide.

Bring: basketball, hoop

Jump Timing Drops

Ages 11 and up · 8 min · Physical · court

Time your jump to catch a ball at its peak.

1. A partner stands on a step (or tall surface, safely) and drops a ball from head height.
2. Time your jump to catch it just as it passes your chest height.
3. Land balanced and pass it back.
4. Do 15 reps.

Coach's cue: Watch the ball, time it, explode.

Bring: basketball, partner

Safety: Do not drop from anything higher than a normal step. Keep the area clear.

Front Pivot Box-Out

Ages 11 and up · 10 min · Technical · court

Find your player, pivot in front of them, and hold your spot so you can go get the ball.

1. Stand guarding your partner as a shot goes up.
2. Step toward them, pivot so your back is to them, and stay wide and low.
3. Hold for two seconds, then go up for the ball.
4. Do 12 reps at walking pace, then at jog pace.

Coach's cue: Find, hit the spot, then get it.

Bring: basketball, hoop, partner

Safety: For ages 10 and up. Go at walking pace first. Any body-to-body contact is only with a coach watching and a partner your size.

Seal and Sit

Ages 14 and up · 8 min · Physical · court

Hold a strong position against a partner for a full 5 seconds, using legs and balance.

1. Sit low in a wide stance, back to a partner.
2. Your partner leans lightly and tries to move you.
3. Hold for 5 seconds without using your hands.
4. Do 6 reps per round, switch roles.

Coach's cue: Stay low. Strong base wins.

Bring: partner

Safety: For ages 10 and up, with a coach watching and a partner your size. Light pushing only, and stop immediately if anyone loses balance.

Tip and Secure

Ages 14 and up · 10 min · Physical · court

Tip the ball off the backboard several times, then secure it with two hands.

1. Toss the ball off the backboard.
2. Jump and tip it back up three times.
3. On the fourth jump grab it with two hands and chin it.
4. Do 8 reps each hand.

Coach's cue: Quick second jump, strong hands.

Bring: basketball, backboard

Safety: Land on a non-slip surface. Stop if your knees or ankles hurt.

Crash From the Weak Side

Ages 14 and up · 12 min · Tactical · court

Crash for offensive rebounds from the far side, where most misses land.

1. Start on the far wing as your partner shoots from the other side.
2. Read the shot and attack the space on the far side of the rim.
3. Rebound and finish or kick the ball out.
4. Do 15 reps.

Coach's cue: Weak side, go get it.

Bring: basketball, hoop, partner

Safety: Land softly on both feet with knees over toes, on a non-slip floor. Stop if your knees or ankles hurt.

Box Out and Outlet 2v2

Ages 14 and up · 14 min · Tactical · court

Two defenders box out two attackers, secure the rebound and throw an outlet pass.

1. A coach shoots; the defenders each find a player and box out.
2. The one nearest the ball grabs it and chins it.
3. Pivot outside and pass to a guard on the sideline.
4. Do 12 reps and swap teams.

Coach's cue: Box, grab, pivot, outlet.

Bring: basketball, hoop, 4 players

Safety: For ages 10 and up. Go at walking pace first. Any body-to-body contact is only with a coach watching and a partner your size.

Quick Feet Ladder

Ages 7 and up · 10 min · Physical · court

Develop fast, light feet with simple ladder patterns.

1. Lay out a ladder or tape 10 squares on the floor.
2. Do one foot in each square, then two feet in each square.
3. Add side-to-side "icky shuffle" steps.
4. Do each pattern 3 times.

Coach's cue: Light feet, quick taps, eyes up.

Bring: agility ladder or tape lines

Line Jumps

Ages 7 and up · 6 min · Physical · indoors

Build ankle quickness and rhythm with short jumps over a line.

1. Stand next to a line. Jump forward and back over it for 20 seconds.
2. Jump side to side for 20 seconds.
3. Hop on one foot over the line for 15 seconds each leg.
4. Rest 30 seconds and repeat 3 times.

Coach's cue: Quiet landings. Stay on the balls of your feet.

Bring: floor line

Safety: Land softly with knees over toes, on a non-slip floor. Stop if your knees or ankles hurt.

Core Strength Circuit

Ages 7 and up · 10 min · Physical · indoors

Build a strong core for balance and power with three simple exercises.

1. Plank: hold 20 to 30 seconds.
2. Dead bug: 10 slow reps each side.
3. Side plank: hold 15 to 20 seconds each side.
4. Rest 30 seconds and repeat the circuit twice.

Coach's cue: Brace your belly. Breathe. Keep your back flat.

Bring: mat or soft floor

Safety: Stop if you feel sharp pain. Quality over time.

Hopscotch Footwork

Ages 7 and up · 6 min · Physical · field

A playground hopscotch course builds quick feet, balance and coordination.

1. Draw a hopscotch grid with 8 boxes.
2. Hop on one foot in single boxes and land on two feet in doubles.
3. Turn at the end and come back.
4. Do 6 runs, changing your hopping foot each time.

Coach's cue: Light and quick.

Bring: chalk or tape

Safety: Land softly on both feet with knees over toes, on a non-slip floor. Stop if your knees or ankles hurt.

Shadow Step Tag

Ages 7 and up · 8 min · Physical · field

A chasing game for a sunny day: try to step on your partner's shadow while they run and dodge to keep it safe.

1. Pick a clear, sunny space with soft ground.
2. One person chases and tries to step on the other's shadow.
3. Swap roles every time someone is caught or every 30 seconds.
4. Rest and drink after every three rounds.

Coach's cue: Quick little steps, then go!

Bring: sunny yard or open space

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Traffic Light Start-and-Stop

Ages 7 and up · 8 min · Physical · field

A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.

1. Line up at one end of the yard; the caller stands at the other.
2. On "green" run fast toward the caller.
3. On "red" stop and freeze with soft knees.
4. Reach the caller, then walk back and play again.

Coach's cue: Fast feet, soft stops.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Wake-Up Starts

Ages 7 and up · 8 min · Physical · field

Start a short run from lying, sitting or kneeling, the way an animal jumps up when it wakes. Race only your own clock.

1. Set two markers about 10 big steps apart.
2. Lie on your tummy, sit or kneel behind the first marker.
3. On "go" get up as fast as you can and run past the second marker.
4. Walk back slowly; do 6 to 8 starts, trying a new start position each time.

Coach's cue: Pop up and push the ground away.

Bring: two cones or markers

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Tall Marching and Skipping

Ages 7 and up · 6 min · Physical · field

March and then skip with tall posture and quick arms. These are the building blocks of good running form.

1. March 10 steps lifting each knee to hip height, arms swinging from the shoulder.
2. Now skip the same distance, staying tall.
3. Try a quiet skip and then a high, bouncy skip.
4. Repeat 4 times each way.

Coach's cue: Stand tall, knee up, toes up.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Mirror Me Partners

Ages 7 and up · 6 min · Physical · field

Face a partner and copy every move they make: side steps, hops, crouches. Teaches watching and reacting.

1. Stand facing a partner about two big steps apart.
2. The leader moves side to side, forward and back, crouches or claps.
3. The mirror copies as fast as they can.
4. Swap every 30 seconds.

Coach's cue: Eyes on the belly button, quick feet.

Bring: partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Color Call Cones

Ages 7 and up · 8 min · Physical · field

A grown-up calls a color and you run to touch that cone and back to the middle. Fun reaction and turning practice.

1. Set four colored cones about 4 big steps from a middle spot.
2. Stand in the middle in a ready stance.
3. When a color is called, run to touch it and come back.
4. Do 10 calls, rest, then 10 more.

Coach's cue: Ready feet, go on the call.

Bring: four cones of different colors

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Zigzag Path Run

Ages 7 and up · 8 min · Physical · field

Weave in and out of markers set in a zigzag, getting low to turn around each one.

1. Set 6 markers in a zigzag line, about 3 steps apart.
2. Run to each marker and turn around it toward the next.
3. Bend your knees and take small steps as you turn.
4. Walk back; do 6 runs.

Coach's cue: Get low to turn.

Bring: 6 cones or shoes

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Stop and Freeze Game

Ages 7 and up · 8 min · Physical · field

Move around the yard in different ways and freeze on a signal in a strong, balanced stop.

1. Jog, skip or gallop around the space.
2. When the music stops or someone claps, stop in two or three steps.
3. Freeze with knees bent, feet apart, chest up.
4. Play 10 rounds, changing how you move each time.

Coach's cue: Brakes on, knees bent.

Bring: open space, music (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Puddle Jumping

Ages 7 and up · 8 min · Physical · field

Pretend lines or towels are puddles and jump over them with two feet, landing quietly like a cat.

1. Lay out 5 or 6 "puddles" of different sizes.
2. Jump over each one with two feet.
3. Land quietly with bent knees.
4. Go through the course 4 times, making the puddles wider if it feels easy.

Coach's cue: Swing the arms, land like a cat.

Bring: chalk, rope or towels

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Hopscotch Course

Ages 7 and up · 10 min · Physical · field

Classic hopscotch builds springy hops on one and two feet, plus balance and rhythm.

1. Draw a hopscotch grid.
2. Toss a marker into a square.
3. Hop and jump through the grid, skipping the square with the marker.
4. Play 10 turns, taking turns with a family member.

Coach's cue: Light and bouncy.

Bring: chalk or tape

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Freeze-Landing Jumps

Ages 7 and up · 6 min · Physical · field

Jump forward and freeze on landing like a statue. The first step of every jumping skill is a safe landing.

1. Stand with feet hip-width apart.
2. Swing your arms and jump forward a small distance.
3. Land on both feet, knees bent and over your toes, and freeze for 3 seconds.
4. Do 10 jumps.

Coach's cue: Quiet feet, frozen statue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Soft Ball Push Toss

Ages 7 and up · 8 min · Physical · field

Push a big soft ball from your chest to a partner or wall as hard as you can. Teaches using legs and arms together.

1. Hold the ball at your chest with both hands.
2. Bend your knees a little, then push up and out.
3. Push the ball to a partner or a wall.
4. Do 15 pushes.

Coach's cue: Legs, then arms, push!

Bring: large soft ball or beach ball, partner or wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Bear Crawl Trail

Ages 7 and up · 6 min · Physical · field

Crawl like a bear on hands and feet along a trail. Builds arm, shoulder and tummy strength through play.

1. Set a start and finish 10 steps apart.
2. Get on hands and feet, knees just off the ground.
3. Crawl forward with a flat back, then backward.
4. Do 4 trips.

Coach's cue: Flat back like a table.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Crab Walk Path

Ages 7 and up · 6 min · Physical · field

Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.

1. Sit, place hands behind you and feet in front.
2. Lift your hips off the ground.
3. Walk forward, backward and sideways along a path.
4. Do 4 trips of 10 steps.

Coach's cue: Hips high like a crab.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Wall Push-Up Countdown

Ages 7 and up · 5 min · Physical · indoors

Push-ups against a wall teach the right shape before ever going to the floor.

1. Stand an arm's length from a wall with hands at shoulder height.
2. Bend your elbows to bring your chest toward the wall, body straight.
3. Push back while counting down from 10.
4. Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Chair Sit-and-Stand

Ages 7 and up · 5 min · Physical · indoors

Sit down to a chair slowly and stand up without using your hands. The first step of a good squat.

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coach's cue: Slow down, fast up.

Bring: sturdy chair or bench

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Follow the Leader Jog

Ages 7 and up · 10 min · Physical · field

Take turns leading a jog around the yard or park with skips, side steps and silly walks mixed in.

1. Pick a leader; everyone follows in a line.
2. The leader changes the movement every 30 seconds.
3. Swap leaders every 2 minutes.
4. Keep going for 8 to 10 minutes with walking breaks.

Coach's cue: Keep moving, have fun.

Bring: open space or park

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Backyard Treasure Hunt Run

Ages 7 and up · 12 min · Physical · field

A grown-up hides small treasures around the yard; run to find them and bring them back one at a time.

1. Hide 10 to 15 small objects in safe spots.
2. Run out, find one treasure and bring it back to base.
3. Keep going until all are found.
4. Then hide them for someone else.

Coach's cue: One at a time, keep moving.

Bring: small objects to hide

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Rope Skipping Rhymes

Ages 7 and up · 8 min · Physical · field

Skip rope to a rhyme or song with breaks. Builds stamina, rhythm and springy feet.

1. Skip to a rhyme or song for 30 seconds.
2. Rest for 30 seconds.
3. Try a new rhyme or a new step each round.
4. Do 8 rounds.

Coach's cue: Small jumps, steady beat.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rescue Tag

Ages 7 and up · 10 min · Physical · field

A tag game where frozen players are freed by a teammate. Everyone keeps moving and helping.

1. One or two people are chasers.
2. When tagged, freeze with arms out.
3. Anyone free can rescue a frozen player by a high five.
4. Swap chasers every 2 minutes.

Coach's cue: Help a friend, keep moving.

Bring: open space, 3 or more players

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Flamingo Stand Count

Ages 7 and up · 5 min · Physical · indoors

Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. Do 3 tries each leg; try to beat your own count.

Coach's cue: Eyes on one spot.

Bring: none

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Tightrope Line Walk

Ages 7 and up · 6 min · Physical · field

Walk along a line on the ground like a tightrope walker: forward, backward and on tiptoes.

1. Lay a rope or draw a line about 4 yards long.
2. Walk heel to toe along it.
3. Then walk backward, then on tiptoes.
4. Do 3 trips each way.

Coach's cue: Arms out, slow steps.

Bring: rope, tape or chalk line

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Statue Freeze Dance

Ages 7 and up · 8 min · Physical · indoors

Dance to music and freeze in a balance pose when it stops, sometimes on one foot.

1. Play music and dance around.
2. When it stops, freeze in a pose.
3. The caller may say "one foot" or "tiptoes" for the next freeze.
4. Play 10 rounds.

Coach's cue: Freeze like stone.

Bring: music

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Pillow Path Balance

Ages 7 and up · 8 min · Physical · field

Step across a path of cushions on the floor without stepping off. Wobbly ground trains the ankles.

1. Lay cushions in a path on a soft floor or grass.
2. Step from cushion to cushion.
3. Try it slowly, then on one foot per cushion.
4. Do 5 trips.

Coach's cue: Soft knees, steady steps.

Bring: cushions or pillows

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Toss and Catch Ladder

Ages 7 and up · 8 min · Physical · field

Climb a ladder of catching challenges: toss to yourself, clap then catch, spin then catch.

1. Toss a soft ball up and catch it with two hands 5 times.
2. Then clap once before you catch.
3. Then clap twice, then touch your knees.
4. Count your catches out of 10 at each step.

Coach's cue: Watch it into your hands.

Bring: soft ball or beanbag

Skipping Path

Ages 7 and up · 6 min · Physical · field

Learn to skip and gallop, two of the basic movement skills, with fun patterns along a path.

1. Gallop along a path leading with one foot, then the other.
2. Skip with a step-hop on each foot.
3. Add big arm swings.
4. Do 4 trips each.

Coach's cue: Step-hop, step-hop.

Bring: open space

Target Kick Practice

Ages 7 and up · 8 min · Physical · field

Kick a ball at targets from a short distance, using both feet. Builds eye-foot coordination.

1. Set 3 targets about 5 steps away.
2. Step beside the ball and kick toward a target.
3. Try with your other foot too.
4. Count hits out of 10 with each foot.

Coach's cue: Plant foot next to the ball.

Bring: ball, boxes or cones as targets

Balloon Keep-Up

Ages 7 and up · 6 min · Physical · indoors

Keep a balloon off the floor using hands, knees, head or feet. Great indoors on a rainy day.

1. Tap the balloon up with your hand.
2. Keep it in the air using different body parts.
3. Count how many taps before it lands.
4. Play together and count as a team.

Coach's cue: Light taps, watch it.

Bring: balloon

Safety: Clear the space of furniture with sharp corners.

Overarm Target Throw

Ages 7 and up · 8 min · Physical · field

Throw overarm at a target, stepping with the opposite foot. A basic movement skill every child should learn.

1. Stand side-on to a target 4 to 6 steps away.
2. Point your free hand at the target.
3. Step with the opposite foot and throw overarm.
4. Count hits out of 10, then try the other hand.

Coach's cue: Point, step, throw.

Bring: soft balls or beanbags, bucket or target

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ready-Body Warm-Up Game

Ages 7 and up · 10 min · Physical · field

A warm-up for young children that builds landing, balance and body control through a follow-the-coach game. Do it before every practice.

1. Jog, skip and gallop between cones for 2 minutes.
2. One-leg balance and "statue" freezes: 2 minutes.
3. Soft two-foot jumps with frozen landings: 2 minutes.
4. Bear crawls and spider walks, then easy runs with stops: 4 minutes.

Coach's cue: Soft landings, strong stops.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Lateral Shuffle Sprints

Ages 11 and up · 10 min · Physical · court

Build lateral speed with quick shuffles and sprints between cones.

1. Set cones in a square, 10 feet apart.
2. Sprint forward, shuffle sideways, backpedal, shuffle the other way.
3. Keep your chest up and do not cross your feet.
4. Do 6 trips. Rest 30 seconds between.

Coach's cue: Low hips, quick push-offs.

Bring: 4 cones

Squat Jumps with Soft Landings

Ages 11 and up · 8 min · Physical · indoors

Build leg power and safe landing mechanics together.

1. Stand shoulder-width apart, drop into a quarter squat, and jump straight up.
2. Land softly on the balls of your feet and bend your knees right away.
3. Keep your knees in line with your toes. Do 8 jumps.
4. Rest 45 seconds. Do 3 sets.

Coach's cue: Jump tall, land quiet, knees over toes.

Safety: Landing form matters more than height. Stop if form breaks down.

Jump Stop and Pivot

Ages 11 and up · 8 min · Physical · court

Stop on two feet in balance at speed, then pivot both ways without travelling.

1. Jog toward a cone.
2. Land on both feet at once in a low stop.
3. Front pivot, then reverse pivot, keeping your pivot foot planted.
4. Do 12 stops.

Coach's cue: Stop low, chest up.

Bring: 2 cones

Safety: Land softly on both feet with knees over toes, on a non-slip floor. Stop if your knees or ankles hurt.

Slide, Turn and Run

Ages 11 and up · 10 min · Physical · court

Slide sideways, then turn and run, the way you switch from guarding to getting back.

1. Slide 4 yards to a cone.
2. Turn your hips and run 10 yards to the next cone.
3. Walk back as your rest.
4. Do 8 reps, switching sides.

Coach's cue: Turn hips first, then go.

Bring: 3 cones

Safety: Warm up first, wear court shoes on a dry floor, and leave room to slow down before the wall. Stop if anything hurts.

Wall Lean Drives

Ages 11 and up · 8 min · Physical · field

Learn the leaning body position of a fast start by driving your knees while leaning into a wall.

1. Lean into a wall with straight arms, body in a straight line from head to heel.
2. Lift one knee to hip height with the toes pulled up.
3. Switch legs on a clap: 1 switch, then 2, then 3 quick switches.
4. Do 4 sets of 3 switches, resting between sets.

Coach's cue: Straight line, push the ground back.

Bring: wall

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Lean-and-Go Starts

Ages 11 and up · 10 min · Physical · field

Stand tall, lean forward until you must step, and turn that fall into a quick 10-yard acceleration.

1. Stand tall with feet together at a cone.
2. Lean forward from the ankles, body straight.
3. When you start to tip, drive out with short, powerful steps for 10 yards.
4. Walk back; do 6 to 8 starts with full rest.

Coach's cue: Lean from the ankles, punch the knees.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Knee-Drive Skip Rhythm

Ages 11 and up · 8 min · Physical · field

The A-skip trains the knee drive and foot strike of fast running in a slower, controlled rhythm.

1. Skip forward, driving one knee up as the other foot strikes under your hip.
2. Pull the toes up and strike the ground with the ball of the foot.
3. Keep elbows bent and arms swinging cheek to hip.
4. Do 4 lengths of 15 yards, walking back.

Coach's cue: Up, down, under the hip.

Bring: cones

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Gradual Build-Up Runs

Ages 11 and up · 10 min · Physical · field

Build smoothly from a jog to fast running over 40 yards, staying relaxed. Teaches speed without straining.

1. Mark 40 yards.
2. Jog the first 10, run steady the next 10, run fast the last 20.
3. Keep your face, hands and shoulders loose.
4. Walk back; do 4 to 6 runs.

Coach's cue: Fast and loose, not tight and hard.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Brake and Stick

Ages 11 and up · 10 min · Physical · field

Learn to slow down safely: jog or run to a line and stop within three steps in a low, balanced position.

1. Mark a start cone and a stop line 10 yards away.
2. Run to the line and stop in three steps.
3. Finish with hips back, knees over toes, chest up; hold for 2 seconds.
4. Do 8 reps, building speed only when the stop stays controlled.

Coach's cue: Hips back, knees over toes.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Shuffle to Crossover Run

Ages 11 and up · 10 min · Physical · field

Side-shuffle a few steps, then turn the hips and cross over into a forward run. Practices smooth changes of movement.

1. Start side-on at a cone in a ready stance.
2. Shuffle 3 steps without crossing your feet.
3. On a clap, turn your hips and run forward 5 yards.
4. Do 5 each way.

Coach's cue: Hips turn first, feet follow.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Four-Corner Box Drill

Ages 11 and up · 10 min · Physical · field

Move around a small square using a different movement on each side: run forward, shuffle, backpedal, shuffle.

1. Set a square of cones 5 yards apart.
2. Run forward up the first side, shuffle across the top.
3. Backpedal down the far side, shuffle back to the start.
4. Do 3 each direction with rest between.

Coach's cue: Plant outside foot, stay low.

Bring: 4 cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Point-and-Go Reaction

Ages 11 and up · 10 min · Physical · field

A partner points left, right, forward or back and you move that way 3 yards and back. Trains reacting to what you see.

1. Stand in a ready stance facing your partner.
2. Your partner points in a direction with no warning.
3. Move 3 yards that way and return to the middle.
4. Do sets of 6 points; swap roles.

Coach's cue: See it, then go.

Bring: partner, cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Snap-Down to Stick

Ages 11 and up · 8 min · Physical · field

Rise onto your toes with arms up, then snap down into a quick athletic landing. The safest way to learn to absorb force.

1. Stand tall and rise onto your toes with arms high.
2. Quickly drop your arms and hips into a quarter squat on flat feet.
3. Hold the landing: knees over toes, chest up, for 2 seconds.
4. Do 3 sets of 5.

Coach's cue: Snap and stick, quiet feet.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Broad Jump and Hold

Ages 11 and up · 10 min · Physical · field

Jump forward as far as you can with control and hold the landing. Distance only counts if you stick it.

1. Stand with toes at a line.
2. Swing your arms back, then forward as you jump out.
3. Land on both feet and hold for 2 seconds without stepping.
4. Do 3 sets of 3 with full rest; note your best stuck jump.

Coach's cue: Swing, jump, stick.

Bring: soft ground, tape measure (optional)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Springy Ankle Pogo Series

Ages 11 and up · 6 min · Physical · field

Small, quick, springy hops using stiff ankles. Builds the bounce in running and jumping.

1. Stand tall with soft knees and arms relaxed.
2. Hop on the balls of your feet with quick, small bounces.
3. Keep the knees almost still; the ankles do the work.
4. Do 3 sets of 10 hops with rest.

Coach's cue: Hot ground, quick bounce.

Bring: soft ground or mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Light Ball Chest Throws

Ages 11 and up · 10 min · Physical · field

Throw a light weighted ball from your chest into a wall with a step. Builds whole-body power safely.

1. Stand 2 to 3 yards from a solid wall.
2. Hold the ball at your chest, step forward and push it hard into the wall.
3. Catch it on the rebound or let it drop.
4. Do 3 sets of 6.

Coach's cue: Step and push through the wall.

Bring: light ball of 1 to 2 kg (2 to 4 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Bodyweight Squat Pattern

Ages 11 and up · 8 min · Physical · indoors

Learn the body-weight squat with heels down, knees over toes and chest up. The base of lower-body strength.

1. Feet shoulder-width, toes slightly out.
2. Push hips back and bend the knees, keeping heels flat.
3. Go as low as you can with a flat back, then stand up.
4. Do 3 sets of 8 to 10, slowly.

Coach's cue: Knees follow the toes.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Stick Hip Hinge

Ages 11 and up · 8 min · Physical · indoors

Hold a stick along your back and learn to bend from the hips with a flat back. This is the shape of every safe lift from the floor.

1. Hold a stick along your spine touching head, upper back and tailbone.
2. Soften the knees and push your hips back.
3. Keep all three touch points on the stick as you lean forward.
4. Stand up by squeezing your hips forward; do 3 sets of 8.

Coach's cue: Hips back, stick stays on.

Bring: broomstick or dowel

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Split Squat Basics

Ages 11 and up · 8 min · Physical · indoors

With one foot forward and one back, lower straight down and up. Builds single-leg strength and knee control.

1. Step one foot forward into a long stance.
2. Lower your back knee toward the ground, trunk tall.
3. Keep the front knee over the middle of the foot.
4. Push back up; do 2 sets of 8 each leg.

Coach's cue: Straight down, straight up.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Incline Push-Up Progression

Ages 11 and up · 8 min · Physical · indoors

Push-ups with hands on a bench, moving lower as you get stronger, until floor push-ups are clean.

1. Place hands on a bench, body straight from head to heel.
2. Lower your chest to the bench with elbows at about 45 degrees.
3. Push back up without the hips sagging.
4. Do 3 sets of 8; move to a lower surface when all are clean.

Coach's cue: Body like a plank, elbows in.

Bring: bench, step or sturdy table

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Talk-Test Steady Run

Ages 11 and up · 20 min · Physical · field

Run steadily at a pace where you can still talk in sentences. This is how an aerobic base is built.

1. Warm up by walking for 3 minutes.
2. Run at a pace where you can say a full sentence.
3. If you cannot talk, slow down or walk.
4. Keep going for 12 to 15 minutes, then walk 2 minutes.

Coach's cue: If you can talk, the pace is right.

Bring: safe route or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cone Circuit Intervals

Ages 11 and up · 15 min · Physical · field

Run around a cone circuit for 30 seconds, then walk for 30. Builds fitness in short, manageable bursts.

1. Set a loop of cones about 40 yards around.
2. Run the loop at a strong, steady pace for 30 seconds.
3. Walk for 30 seconds.
4. Do 2 blocks of 6 rounds with 2 minutes rest between.

Coach's cue: Steady effort, easy walk.

Bring: cones

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Pick-a-Landmark Speed Play

Ages 11 and up · 15 min · Physical · field

Mix easy jogging with short faster bits whenever you choose, like to the next tree. Fitness through play.

1. Jog easily for 3 minutes.
2. Pick a landmark and run a bit faster to it.
3. Jog easily until you feel ready again.
4. Repeat for 12 to 15 minutes.

Coach's cue: Pick a tree, go, then recover.

Bring: park or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cross-Training Ride or Swim

Ages 11 and up · 30 min · Physical · pool

Build stamina with a different activity: a steady bike ride or swim. Gives the legs a break from pounding.

1. Choose a ride on a safe path with a helmet, or a supervised swim.
2. Go at a steady, chatty pace.
3. Keep going for 20 to 30 minutes with breaks as needed.
4. Note how you felt for next time.

Coach's cue: Steady and enjoyable.

Bring: bike and helmet, or pool with a lifeguard

Safety: Wear a helmet on a bike. Swim only where a lifeguard or adult is watching. Stop if you feel unwell.

Star Reach Balance

Ages 11 and up · 8 min · Physical · indoors

Stand on one leg and reach the other foot out to the front, side and back, like the points of a star.

1. Stand on one leg in the middle of three taped lines.
2. Reach the other foot along each line as far as you can and tap lightly.
3. Return to the middle without touching down between reaches.
4. Do 3 rounds on each leg.

Coach's cue: Hips level, knee over toes.

Bring: tape or chalk

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Hop and Hold

Ages 11 and up · 8 min · Physical · field

Hop forward on one leg and hold the landing for 3 seconds. Trains the knee control that protects ligaments.

1. Stand on one leg.
2. Hop a short distance forward.
3. Land softly and hold for 3 seconds, knee over toes.
4. Do 2 sets of 5 each leg.

Coach's cue: Stick it like glue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Eyes-Closed Stand

Ages 11 and up · 5 min · Physical · indoors

Balance on one leg with your eyes closed. Without your eyes your ankles and inner ear do more work.

1. Stand on one leg near a wall.
2. Find your balance, then close your eyes.
3. Hold as long as you can, up to 30 seconds.
4. Do 3 tries each leg and note your best.

Coach's cue: Small ankle moves, still body.

Bring: wall nearby

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Side Plank Build

Ages 11 and up · 6 min · Physical · indoors

Hold a side plank from the knees, then from the feet. Builds trunk control that keeps you steady.

1. Lie on your side, elbow under your shoulder.
2. Lift your hips so the body is in a straight line (start from the knees).
3. Hold 15 to 20 seconds.
4. Do 3 each side; move to the feet when it is easy.

Coach's cue: Straight line, breathe.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Ladder Footwork Patterns

Ages 11 and up · 10 min · Physical · field

Quick foot patterns through a ladder on the ground: two in, in-out, side steps.

1. Lay a ladder or draw one with chalk.
2. Run through with two feet in each square.
3. Then try in-in-out-out sideways.
4. Do 3 trips of each pattern; get it right before getting fast.

Coach's cue: Right first, then fast.

Bring: agility ladder or chalk ladder

Wall Rebound Catch

Ages 11 and up · 8 min · Physical · field

Throw a ball at a wall and catch it on the rebound with one hand, then the other.

1. Stand 3 yards from a wall.
2. Throw underarm and catch with two hands 10 times.
3. Switch to one-hand catches with each hand.
4. Count clean catches out of 20.

Coach's cue: Soft hands, give with the ball.

Bring: bouncy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Cross-Crawl Rhythm

Ages 11 and up · 6 min · Physical · indoors

Touch opposite hand to opposite knee and foot in a rhythm. Builds left-right coordination.

1. March and touch your right hand to your left knee, then left hand to right knee.
2. Next touch behind you: hand to opposite heel.
3. Mix front and back in a 4-count rhythm.
4. Do 4 sets of 20 touches.

Coach's cue: Smooth rhythm, opposite sides.

Bring: none

Rope Footwork Tricks

Ages 11 and up · 10 min · Physical · field

Learn new skipping-rope footwork: side-to-side, boxer step, one foot, high knees.

1. Warm up with basic two-foot skips for 30 seconds.
2. Learn one new trick at a time.
3. Do 20 clean skips of each trick.
4. Rest between tricks.

Coach's cue: Wrists turn the rope.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Knee-Smart Warm-Up

Ages 11 and up · 12 min · Physical · field

An injury-prevention warm-up that trains knee control and landing. Done before every session, programs like this cut injuries.

1. Jog, shuffle and backpedal between cones for 3 minutes.
2. Lunge walks and leg swings for 2 minutes.
3. Squats and a side plank: 1 set each.
4. Two-foot hops and hop-and-holds with stuck landings, then controlled cuts.

Coach's cue: Knees over toes, every time.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Court-Length Shuttles

Ages 14 and up · 12 min · Physical · court

Build conditioning with sprint-and-return shuttles.

1. Start on the baseline. Sprint to the free-throw line and back.
2. Sprint to half court and back, then to the far free-throw line and back, then the far baseline and back.
3. Rest 60 to 90 seconds.
4. Do 3 rounds (2 for beginners).

Coach's cue: Touch the line, turn fast, push again.

Bring: court or marked lines

Safety: Warm up first and drink water. Stop if you feel dizzy.

Drop and Jump

Ages 14 and up · 10 min · Physical · court

Step off a low box and jump straight up the instant you land.

1. Step off a low box, landing on both feet.
2. Jump straight up as fast as you can.
3. Land softly and reset.
4. Do 4 sets of 4 with full rest.

Coach's cue: Spend as little time on the ground as you can.

Bring: low sturdy box

Safety: Ages 13 and up, only with a coach watching. Use a sturdy box no higher than about 12 inches, and stop the set when your landings get loud or your knees cave in. Stop if your knees or ankles hurt.

Repeat Rim Reaches

Ages 14 and up · 10 min · Physical · court

Jump up to touch a high target several times in a row, building quick second jumps.

1. Stand under the backboard or a tape mark high on a wall.
2. Jump and reach for it, land softly, and jump again quickly.
3. Do 5 jumps in a row, then rest 45 seconds.
4. Do 4 sets.

Coach's cue: Quick off the floor.

Bring: hoop or high target

Safety: Land softly on both feet with knees over toes, on a non-slip floor. Stop if your knees or ankles hurt.

Reaction Starts

Ages 14 and up · 12 min · Physical · court

Explode from a defensive stance in the direction a partner points, like reacting to a drive.

1. Stand in a low stance between two cones 5 steps apart.
2. Your partner points left, right or forward.
3. Sprint to that cone and touch it, then jog back.
4. Do 3 sets of 6, resting a minute between sets.

Coach's cue: Read, then explode.

Bring: 3 cones, partner

Safety: Warm up first, wear court shoes on a dry floor, and leave room to slow down before the wall. Stop if anything hurts.

Two-Point Stance Accelerations

Ages 14 and up · 12 min · Physical · field

From a split standing stance, accelerate hard for 10 to 20 yards with full rest. Short, sharp and high quality.

1. Stand with one foot forward, weight on the front foot, opposite arm forward.
2. Drive out with low, powerful pushes for 10 to 20 yards.
3. Rise gradually to upright running by the end.
4. Rest 60 to 90 seconds; do 5 to 6 reps and time against your own best.

Coach's cue: Push, push, rise.

Bring: cones, stopwatch (optional)

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Flying Twenty Run

Ages 14 and up · 15 min · Physical · field

Build up over 20 yards, then hold your top speed through a 20-yard timed zone. Measures and trains top-end sprint speed.

1. Mark a 20-yard build-up zone and a 20-yard timed zone.
2. Build smoothly; reach top speed as you enter the timed zone.
3. Hold relaxed top speed to the end, then slow down over 20 yards.
4. Rest 2 to 3 minutes; do 3 to 4 reps. Compare only with your own times.

Coach's cue: Tall hips, quick feet, relaxed face.

Bring: cones, stopwatch

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Partner Band Resisted Starts

Ages 14 and up · 12 min · Physical · field

A partner holds a band around your waist with light tension while you accelerate for 10 yards. Teaches a strong forward lean.

1. Loop the band around your hips; your partner holds the ends behind you.
2. Your partner gives light tension, enough to lean into, not to stop you.
3. Drive forward with short, strong steps for 10 yards; your partner walks behind.
4. Do 5 reps, then 2 free starts without the band.

Coach's cue: Lean in, punch the knees.

Bring: long resistance band or belt, partner

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Gentle Hill Accelerations

Ages 14 and up · 15 min · Physical · field

Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.

1. Find a gentle, even grassy slope.
2. Run up it for 8 to 10 seconds at strong effort.
3. Walk all the way back down; that is your rest.
4. Do 6 reps.

Coach's cue: Drive the arms, eyes up the hill.

Bring: gentle grassy slope

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Five-Ten-Five Technique Rehearsal

Ages 14 and up · 12 min · Physical · field

Practice the 5-10-5 pattern with clean, low turns before ever timing it. Then time a few and beat only your own best.

1. Set three cones in a line, 5 yards apart; start at the middle one.
2. Run 5 yards right, touch the line with your outside hand, turn low.
3. Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
4. Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coach's cue: Low turn, push off the outside foot.

Bring: 3 cones, stopwatch

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Reactive Gate Chase

Ages 14 and up · 12 min · Physical · field

Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.

1. Set 4 gates (two cones each) across a 10-yard line.
2. Your partner jogs and fakes, then runs through one gate.
3. You mirror from 3 yards away and try to arrive together.
4. Do 6 reps each, swapping roles.

Coach's cue: Watch the hips, not the head.

Bring: 8 cones, partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Angled Cuts at 45 and 90 Degrees

Ages 14 and up · 12 min · Physical · field

Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.

1. Set a cone 8 yards ahead; run to it at controlled speed.
2. Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
3. Repeat with a 90-degree cut.
4. Do 4 each way at each angle; speed rises only if the knee stays in line.

Coach's cue: Knee over toes, never caving in.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

T-Pattern Footwork

Ages 14 and up · 12 min · Physical · field

Run, shuffle and backpedal around a T of cones. Builds clean movement in every direction.

1. Set a cone at the base, one 10 yards ahead and one 5 yards each side of it.
2. Run forward, shuffle left, shuffle right across, shuffle back to the middle.
3. Backpedal to the start.
4. Do 4 to 6 reps with full rest; time a few against your own best.

Coach's cue: Stay square, quick feet.

Bring: 4 cones, stopwatch (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Low Box Jump-Ups

Ages 14 and up · 12 min · Physical · field

Jump onto a low, solid box and land softly, then step down. Trains power with low landing force.

1. Stand an arm's length from the box.
2. Swing the arms and jump onto the box, landing softly in a quarter squat.
3. Stand tall, then step down one foot at a time.
4. Do 3 sets of 4 with full rest.

Coach's cue: Land quiet, step down.

Bring: low, stable box or step (30 cm or lower)

Safety: Only with a coach watching. Use a low, steady box that will not slide; step down, never jump down. Stop if anything hurts.

Side-to-Side Bound and Freeze

Ages 14 and up · 10 min · Physical · field

Push off one leg sideways and land on the other, holding the landing. Builds side-to-side power and knee control.

1. Stand on your right leg.
2. Push sideways and land on your left leg.
3. Hold for 2 seconds: knee over toes, hips level.
4. Bound back; do 3 sets of 4 each way.

Coach's cue: Push wide, land still.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rotational Wall Throws

Ages 14 and up · 10 min · Physical · field

Turn and throw a light ball sideways into a wall. Trains power that starts in the legs and passes through the trunk.

1. Stand side-on to a wall, 2 yards away.
2. Hold the ball at your hip away from the wall.
3. Turn your hips and throw the ball into the wall.
4. Do 3 sets of 5 each side.

Coach's cue: Hips turn, arms follow.

Bring: light ball of 1 to 3 kg (2 to 6 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Mini Hurdle Rebound Hops

Ages 14 and up · 12 min · Physical · field

Hop over a line of low hurdles with quick, springy contacts. Only once landings are solid.

1. Set low hurdles about a stride apart.
2. Hop over each one on two feet with quick, short contacts.
3. Keep arms driving and the trunk tall.
4. Do 4 runs through the line, with full rest. Keep total hops under 60 for the day.

Coach's cue: Off the ground fast.

Bring: 4 to 6 low mini hurdles or rolled towels (15 cm)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Goblet Squat with Light Load

Ages 14 and up · 12 min · Physical · field

Hold a light weight at your chest and squat with perfect form. Load is added only when every rep looks the same.

1. Hold a light weight against your chest.
2. Squat down between your knees, heels flat, chest up.
3. Pause at the bottom for 1 second, then stand.
4. Do 3 sets of 8; add weight only with your coach, never to failure.

Coach's cue: Chest proud, knees out.

Bring: light dumbbell or kettlebell

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Single-Leg Hinge Reach

Ages 14 and up · 10 min · Physical · indoors

Hinge forward on one leg while the other reaches back. Builds hamstring and hip strength plus balance.

1. Stand on one leg with a soft knee.
2. Hinge forward as the other leg reaches straight back, hips level.
3. Reach down toward the shin, then return to standing.
4. Do 3 sets of 6 each leg; hold a light weight only once the shape is solid.

Coach's cue: Hips square, long line.

Bring: light dumbbell (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Rear-Foot Elevated Split Squat

Ages 14 and up · 12 min · Physical · field

A split squat with the back foot on a bench. Strong single-leg work that needs little load.

1. Rest the top of your back foot on a knee-high bench.
2. Lower straight down until the front thigh is about level.
3. Keep the front knee tracking over the foot.
4. Push up; do 3 sets of 6 each leg.

Coach's cue: Front heel heavy.

Bring: bench or step, light dumbbells (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Push-Up and Band Row Pairs

Ages 14 and up · 12 min · Physical · indoors

Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.

1. Do 8 to 10 clean floor push-ups.
2. Anchor a band at chest height and step back.
3. Row the band to your ribs, squeezing your shoulder blades.
4. Do 3 rounds of both, resting 60 seconds.

Coach's cue: Push tall, pull shoulders back.

Bring: resistance band, sturdy anchor

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Assisted Hamstring Lowers

Ages 14 and up · 8 min · Physical · field

Kneel with a partner holding your ankles and lower forward slowly. One of the best moves to protect the backs of the legs.

1. Kneel on a mat; a partner holds your ankles firmly.
2. Keep a straight line from knees to head.
3. Lower forward as slowly as you can, catching yourself with your hands.
4. Push back up with your hands; do 2 sets of 4.

Coach's cue: Slow and straight.

Bring: partner, mat

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Tempo Run Blocks

Ages 14 and up · 25 min · Physical · field

Run at a comfortably hard pace for 3 to 5 minutes at a time with easy jogs between. Raises how long you can work hard.

1. Jog 5 minutes to warm up.
2. Run 4 minutes at a pace you can hold but cannot chat at.
3. Jog 2 minutes easy.
4. Do 3 blocks, then jog and walk 5 minutes.

Coach's cue: Comfortably hard, not all out.

Bring: field or track

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Repeat Run Intervals

Ages 14 and up · 20 min · Physical · field

Short, strong runs with equal rest, like the stop-start effort of most games.

1. Warm up for 5 minutes.
2. Run hard but controlled for 60 seconds.
3. Walk or jog slowly for 60 seconds.
4. Do 6 to 8 reps; stop early if your pace falls apart.

Coach's cue: Same pace every rep.

Bring: field or track, stopwatch

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Six-Station Circuit

Ages 14 and up · 20 min · Physical · field

Move through six body-weight stations for 40 seconds each: squats, step-ups, push-ups, shuffles, plank, skips.

1. Set six stations in a loop.
2. Work 40 seconds at each with 20 seconds to move to the next.
3. Rest 2 minutes after the full loop.
4. Do 2 or 3 loops.

Coach's cue: Good form while tired.

Bring: cones, mat

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Long Easy Day

Ages 14 and up · 30 min · Physical · field

A longer, gentle run, hike or ride once a week. Easy days build stamina and help recovery.

1. Choose a run, hike or ride you enjoy.
2. Keep the effort easy: you can talk the whole time.
3. Go for 25 to 30 minutes.
4. Finish with a walk and a drink.

Coach's cue: Easy means easy.

Bring: safe route

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Single-Leg Catch and Hold

Ages 14 and up · 10 min · Physical · field

Balance on one leg while a partner tosses a ball to different sides. Catch and throw back without touching down.

1. Stand on one leg facing a partner 3 yards away.
2. Your partner tosses high, low, left and right.
3. Catch and return without the other foot touching down.
4. Do 10 tosses per leg, 2 rounds.

Coach's cue: Stable leg, soft hands.

Bring: ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Multi-Direction Hop and Stick

Ages 14 and up · 10 min · Physical · field

Hop on one leg forward, sideways and diagonally across a cross and freeze each landing.

1. Mark a cross on the ground.
2. Hop forward over the line and stick for 2 seconds.
3. Hop sideways, back and diagonally, sticking each one.
4. Do 2 rounds per leg.

Coach's cue: Land, freeze, then go.

Bring: tape cross on the floor

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Partner Nudge Balance

Ages 14 and up · 8 min · Physical · field

Stand on one leg on a soft pad while a partner gives gentle nudges to the shoulders. Trains quick balance reactions.

1. Stand on one leg on a folded mat.
2. Your partner gives small, gentle pushes from different sides.
3. Stay steady without hopping.
4. Do 3 rounds of 20 seconds per leg.

Coach's cue: Absorb and recover.

Bring: partner, folded mat or pad

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Plank Shoulder Taps

Ages 14 and up · 6 min · Physical · indoors

In a high plank, tap each shoulder with the opposite hand without letting the hips rock.

1. Hold a push-up position with feet a little apart.
2. Lift one hand to tap the opposite shoulder.
3. Keep the hips still.
4. Do 3 sets of 10 taps.

Coach's cue: Hips still as a table.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Prep-and-Protect Warm-Up Sequence

Ages 14 and up · 15 min · Physical · field

A full injury-prevention warm-up for teens: jog, mobility, strength, landing and cutting in one 15-minute flow. Do it before every session.

1. Jog and side-shuffle 2 minutes; leg swings and lunge reaches 2 minutes.
2. Squats, side planks and hamstring lowers: 1 set each, 3 minutes.
3. Snap-downs and hops with stuck landings: 3 minutes.
4. Controlled cuts and build-up runs: 4 minutes.

Coach's cue: Every rep, knees over toes.

Bring: cones, mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Reaction Ball Catch

Ages 14 and up · 10 min · Physical · field

Catch a ball that bounces in odd directions. Trains fast hands and eyes.

1. Drop or throw a reaction ball to bounce off the floor.
2. React and catch it before the second bounce.
3. Move on to throwing it off a wall.
4. Count clean catches out of 20.

Coach's cue: Ready hands, quick feet.

Bring: reaction ball or bumpy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Two-Ball Wall Toss

Ages 14 and up · 10 min · Physical · field

Throw and catch two balls against a wall in rhythm. Hard on the brain, great for coordination.

1. Hold one ball in each hand facing a wall.
2. Throw with the right, then the left, catching each on the rebound.
3. Find a steady rhythm.
4. Count clean pairs out of 20.

Coach's cue: Rhythm first.

Bring: two small balls, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ladder Plus Catch

Ages 14 and up · 12 min · Physical · field

Run a footwork pattern while a partner tosses you a ball to catch and return. Feet and hands working together.

1. Run through the ladder with a chosen pattern.
2. Your partner tosses a ball halfway through.
3. Catch and return the ball without breaking the pattern.
4. Do 8 runs; count clean ones.

Coach's cue: Feet keep going.

Bring: agility ladder, ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Carioca Rhythm Run

Ages 14 and up · 8 min · Physical · field

Move sideways crossing feet in front and behind with hip turn. Builds rhythm and hip control.

1. Move sideways, crossing one foot in front then behind.
2. Let the hips turn while the shoulders stay square.
3. Go 15 yards each way.
4. Do 4 trips each way, getting quicker.

Coach's cue: Hips turn, shoulders square.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.