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A week of basketball at home: ages 7 to 10

3 sessions of 15 to 20 minutes. Do them on different days this week and rest in between. A parent can be the partner in a pair drill. Stop if anything hurts.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

  1. 1Session
  2. Rest
  3. 2Session
  4. Rest
  5. 3Session
Open this week in SSTracker

Session 1

Form shooting

20min

  1. Warm-up: Basketball Warm-Up, Ages 7 to 104 min
  2. One-hand form shots close to the rim5 min
  3. Two steps back, same form5 min
  4. Free throw routine3 min
  5. Cool-down: Basketball Cool-Down Stretches, Ages 7 to 103 min

Make it fun

Shooting gallery: two teams of two take turns at the hoop from marked spots, and each team adds up only its own makes.

My best · Free Throw Routine: your own number

LastToday

DrillsBasketball Warm-Up, Ages 7 to 10Free Throw RoutineBasketball Cool-Down Stretches, Ages 7 to 10

Session 2

Athletics: Hopscotch Footwork

15min

  1. Warm-up: Basketball Warm-Up, Ages 7 to 104 min
  2. Hopscotch Footwork4 min
  3. Figure Eight Wraps4 min
  4. Cool-down: Basketball Cool-Down Stretches, Ages 7 to 103 min

Make it fun

Court follow-the-leader: one person leads a movement around the court and the group copies. Swap the leader each time.

My best · Hopscotch Footwork: your own number

LastToday

DrillsBasketball Warm-Up, Ages 7 to 10Hopscotch FootworkFigure Eight WrapsBasketball Cool-Down Stretches, Ages 7 to 10

Session 3

Ball handling: Figure Eight Wraps

15min

  1. Warm-up: Basketball Warm-Up, Ages 7 to 104 min
  2. Figure Eight Wraps4 min
  3. Wall Passing4 min
  4. Cool-down: Basketball Cool-Down Stretches, Ages 7 to 103 min

Make it fun

Dribble dance: put on a song and dribble until it stops, then freeze with the ball. A partner can pause the music, and everyone keeps playing.

My best · Figure Eight Wraps: your own number

LastToday

DrillsBasketball Warm-Up, Ages 7 to 10Figure Eight WrapsWall PassingBasketball Cool-Down Stretches, Ages 7 to 10

Build on it

Make this week yours

  1. 1Open it in SSTracker: the three sessions open in the training planner.
  2. 2Set your child's age: the week keeps to the limits for that age, the same as any planner week.
  3. 3Save it to keep it, then change it or build the next week from there.

Other sports, ages 7 to 10: Baseball · Bowling · Cheer · Cross Country · Diving · Field Hockey · Flag Football · Football · Golf · Gymnastics · Hockey · Lacrosse · Rugby · Soccer · Softball · Swimming · Tennis · Track and Field · Volleyball · Water Polo · Wrestling

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