10U basketball practice plans (ages 9 and 10)

Basketball Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: dribble in place with each hand, then dribble the length of the court and back at jogging pace; finish with 10 close-range form shots.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Around the World 16 min

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.

Coaching point: Slow down after a miss. Reset your feet.

Figure Eight Wraps 11 min

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.

Coaching point: Small hands, quick ball.

Chest and Bounce Pass Targets 7 min

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.

Coaching point: Step in, thumbs down.

Chair Sit-and-Stand 14 min

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.

Coaching point: Slow down, fast up.

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

Basketball Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Shoulder: bring one arm across your chest and hold it gently above the elbow with the other hand. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.

Basketball Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: dribble in place with each hand, then dribble the length of the court and back at jogging pace; finish with 10 close-range form shots.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Defensive Slide Lanes 11 min

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.

Coaching point: Butt down, chest up, push with the back foot.

Box-Out Stance 11 min

1. Stand with your back to a wall, a big step away, in a wide stance.
2. Back up until your hips just touch the wall, with a wide base and arms bent up.
3. On a call of "shot!", hold your spot, then turn to find the ball.
4. Do 10 reps.

Coaching point: Find your spot, hold it, then go get it.

Safety: Use a wall only. Box-outs against a partner are for ages 14 and up, with a coach.

Core Strength Circuit 12 min

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.

Coaching point: Brace your belly. Breathe. Keep your back flat.

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

Flamingo Stand Count 14 min

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.

Coaching point: Eyes on one spot.

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

Basketball Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Shoulder: bring one arm across your chest and hold it gently above the elbow with the other hand. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.