Free drill library · Basketball

At-home basketball drills for 7 to 10 year olds

This is a free sample week of at-home basketball training for 7 to 10 year olds: 3 of the 7 plans SSTracker has for this group, each 11 to 13 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.

Everything here can be done in a room, garage or yard, or at a driveway hoop. Drills that need a team are left out; a parent can be the partner in a pair drill.

A free sample week of basketball for 7 to 10 year olds

Session 1

Ball buddies 12 minutes

  1. Stationary pound dribbles, each hand · 4 min
    Fingertips, not palms
  2. Walking crossover · 4 min
    Low and in front of you
  3. Dribble tag with a parent · 4 min
    Keep your head up

Session 2

Form shooting 13 minutes

  1. One-hand form shots close to the rim · 5 min
    Elbow under the ball, hold the follow-through
  2. Two steps back, same form · 5 min
    Same motion, slightly more legs
  3. Free throw routine · 3 min
    Same routine every time

Session 3

Defensive slide game 11 minutes

  1. Stance hold · 3 min
    Feet wide, hands active, sit like a chair
  2. Slide between two cones · 4 min
    Push with the back foot, do not cross your feet
  3. Mirror a parent · 4 min
    Stay in front, slide where they go

Want the rest of the plan?

This sample is 3 of the 7 basketball plans SSTracker has for this group. In SSTracker every step is on the screen, your child logs the work, and you see it. No club needed: the family plan is $7.50 a month per player, or $12 a month for the whole household, and the first 14 days are free.

Get the full plan free for 14 days Coach or club director? Set up your team free Print a free week for another sport or age

The drills in this week

Free Throw Routine

Ages 7 and up · 10 min

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

Safety for ages 7 to 10

  • Plans for this age group use beginner drills only. Advanced drills open from age 13 in the app.
  • Home plans use only drills for a room, garage or yard (or a driveway hoop). Stop if anything hurts.

Before you start: basketball

  • A ball and hoop sized for age: size 5 ball and 8-foot rim at 7-8; size 6 and 9-foot rim at 9-11.
  • Court shoes that grip; ankle brace after a sprain if a doctor suggests it.
  • Land softly with knees over toes on every jump; a short landing and balance warm-up protects knees.
  • At least one day a week away from basketball, and play other sports until about 14 (USA Basketball and NBA).
  • Box-outs, screens and post contact: walking pace first, coach watching, light contact.
  • Watch packed tournament weekends: many games in a short time raise injury risk.
For every sport and age (7)
  • Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
  • Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
  • Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
  • Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
  • Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
  • Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
  • Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.

The research behind these plans

Which drills are shown at which age, and the safety notes, follow the 29 sources below: national governing bodies, medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans use cautious defaults, and we change them as the research does.

Basketball: governing bodies, safety and development (9)
Youth athletic development and safety (20)

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