OneUpBasketball Beginner Drills Plan

Beginner Drills & Workout Schedule
5-Phase Workout Plan for

Beginners
5-PHASE BEGINNER WORKOUT 2
Beginner Plan to Master the

Fundamental Skills of Basketball
This program is designed for beginners or experienced players that want to master the
fundamentals!
All great players master the fundamentals.
We removed the guesswork for you by giving you a step-by-step program to develop
your fundamental skills.
We recommend that you workout 3-5 days a week. Each workout takes about 20-30
minutes.
You can of course modify this workout -- but below you’ll find a suggested schedule to
follow.
Logic Behind the Order of the Phases
To help you prioritize, we organized drills into 5 phases…
Phase 1 - Dribbling
Phase 2 - Defense
Phase 3 - Layups
Phase 4 - Shooting
Phase 5 - Passing
Why did we start with dribbling?
There are many reasons we chose dribbling as the first phase to start with…
1) Dribbling sets up your other offensive skills.
If you can’t dribble, you won’t be able to shoot many layups.
And if your team can’t advance the ball up the court, you’ll never be able to run
your offense.
2) Dribbling can be learned quickly… which develops confidence and fun!
Unlike many other skills, dribbling takes advantage of gravity. This makes it
easier for young kids to use gravity to their advantage!
Very young players, even as young as 2 years old, can learn to dribble with
competence.
Other skills can take longer. We have found dribbling can be learned quickly,
which gives young players confidence and helps foster a love for the game!
3) Dribbling is a fundamental skill required for ALL levels of basketball

Coaches want players on the floor that can take care of the basketball. They
know limiting turnovers is key to success. So they want players that can handle
the ball.
Why is defense 2nd on the list?
Here are a few reasons defense is so high on the list…
1) Practicing defense improves your fundamental movement skills & agility
To become a great basketball player, you must have sound movement skills and
coordination! There just isn’t a way around it. If you can’t efficiently run, jump,
shuffle, get on balance, and so on… you’re going to struggle. This is why the best
players in the world are usually first class athletes. Athleticism is an important
factor and young players should develop these foundational movement skills.
One of the best ways to improve athleticism is by focusing on defense. It

improves your foot speed, balance, foot coordination, and more!
2) Defense can be learned quickly
Just like dribbling, very young players can get very good at defense. And it can be
learned fairly quickly, thus building confidence.
Why are layups 3rd on the list?
It just made sense to include layups next. If you can dribble all over the place and lock
down on defense, that won’t matter if you can’t put the ball in the basket.
Layups are one of the most important fundamental skills. Once you develop some
dribbling and defensive skills, we suggest you focus on layups next.
Why is shooting 4th??
Shouldn’t shooting be higher on the list? Isn’t shooting arguably the most important skill in
basketball?
Conventional wisdom would tell us to put shooting at the first thing on the list because it’s one of the
most important skills. But shooting takes a long time to develop!
It’s a skill that takes years of dedicated practice to master.
Not to mention, young players struggle to shoot with proper technique.
Since shooting requires you to propel the ball AGAINST GRAVITY, it takes quite a bit of strength to
get the ball to the hoop using proper technique.
Most young players have to CHUCK the ball up to the basket using bad technique.
So we want to wait until players get old enough and strong enough to shoot properly. In the
meantime, we suggest staying very close to the basket, lowering hoops, and using a smaller/lighter
basketball to avoid developing bad habits.
Why is passing last??
Honestly, there’s no reason...
In hindsight, passing could probably be higher on the list. And you might want to move it anywhere
higher up on the list. Maybe even #1 on the list.
But in the end, after working with young players for many years, we have found it doesn’t really
matter whether it’s #1 or #5.
Bottom line, passing needs to be practiced. Everything on this list is important.
We have found passing to be a wild card that can be done in any order that you prefer.
Stage 1
Follow this workout for 1-2 weeks or until you feel confident and competent with all the
drills. Then you can move to stage 2. You can workout 3-5 times per week.
Dribbling Drills
Drill 1 Full Body Wraps 10 reps forward, 10 reps reverse
Drill 2 Single Leg Wraps 10 reps forward, 10 reps reverse
Drill 3 Figure 8 Pounds 10 reps forward, 10 reps reverse
Drill 4 Pound Dribble Series 1 minute with each hand
Drill 5 Half Circles 10 reps each hand
Drill 6 1-Step Crossovers 10 reps each direction
Drill 7 Zig Zag Crossovers 10 reps
Drill 8 Speed Dribbling 10 reps
Defense Drills
Drill 1 Quick Stance 5-10 reps
Drill 2 Push Steps 5-10 reps
Drill 3 Drop Steps 5-10 reps
Drill 4 Closeouts 5-10 reps

Stage 2
After completing stage 2, work on the following for 1-3 weeks or until you feel confident
and competent with all the drills. Alternate workouts each day.
Workout 1
Dribbling Drills
Defense Drills
Layup Drills
Drill 1 Isolated Layups 10 reps each side
Drill 2 X Layups 10 reps each side
Drill 3 Wing Layups 10 reps each side

Workout 2
Dribbling Drills
Pivoting Drills
Bonus Drills Jump Stops w/ Pivoting 2 reps for each variation
Layup Drills
Repeat for 1-3 weeks, alternating workouts each day.

Stage 3
and competent with all the drills.
Workout 1
Dribbling Drills
Shooting Drills
Drill 1 Shooting Footwork 5-10 reps
Drill 2 Shadow Shooting 5-10 reps
Drill 3 Form Shooting 5-10 reps
Layup Drills

Workout 2
Defense Drills
Shooting Drills
Layup Drills

Stage 4
and competent with all the drills.
Workout 1
Dribbling Drills
Shooting Drills
Passing Drills
Drill 1 Wall Passing: Right Step 20 reps
Drill 2 Wall Passing: Left Step 20 reps

Workout 2
Defense Drills
Layup Drills
Passing Drills

Stage 5
After you complete stage 4, you can move to this final stage...
Workout 1
Dribbling Drills
Drill 1 Full Body Wraps 10 reps each side
Drill 2 Single Leg Wraps 10 reps each side
Drill 3 Figure 8 Pounds 10 reps each side
Pivoting Drills
Bonus Jump Stops w/ Pivoting 2 reps for each variation
Defense Drills

Workout 2
Dribbling Drills
Bonus Drill 2 Up, 2 Back Dribbling 10 reps (1 rep = down and back)
Bonus Drill Stationary Progression See video instructions
Layup Drills
Shooting Drills
Passing Drills
Repeat, alternating workouts each day.

Make Sure To….

You should work on Stage 5 until you have MASTERED all of the skills! Then you can
consider moving onto a more advanced workout program (like the Sequential Scoring
Program which I highly recommend).
But even after you progress to a more advanced program, you should continue
practicing the fundamental skills in this program for the rest of your basketball career.
Enjoy the success that follows.

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Beginner Drills & Workout Schedule

5-Phase Workout Plan for

Beginner Plan to Master the

All great players master the fundamentals.

Logic Behind the Order of the Phases

To help you prioritize, we organized drills into 5 phases…

Why did we start with dribbling?

1) Dribbling sets up your other offensive skills.

If you can’t dribble, you won’t be able to shoot many layups.

2) Dribbling can be learned quickly… which develops confidence and fun!

3) Dribbling is a fundamental skill required for ALL levels of basketball

Why is defense 2nd on the list?

Here are a few reasons defense is so high on the list…

1) Practicing defense improves your fundamental movement skills & agility

One of the best ways to improve athleticism is by focusing on defense. It

2) Defense can be learned quickly

Why are layups 3rd on the list?

Why is shooting 4th??

It’s a skill that takes years of dedicated practice to master.

Not to mention, young players struggle to shoot with proper technique.

Why is passing last??

Honestly, there’s no reason...

Bottom line, passing needs to be practiced. Everything on this list is important.

Drill 1 Full Body Wraps 10 reps forward, 10 reps reverse

Drill 2 Single Leg Wraps 10 reps forward, 10 reps reverse

Drill 3 Figure 8 Pounds 10 reps forward, 10 reps reverse

Drill 4 Pound Dribble Series 1 minute with each hand

Drill 5 Half Circles 10 reps each hand

Drill 6 1-Step Crossovers 10 reps each direction

Drill 7 Zig Zag Crossovers 10 reps

Drill 8 Speed Dribbling 10 reps

Drill 1 Quick Stance 5-10 reps

Drill 2 Push Steps 5-10 reps

Drill 3 Drop Steps 5-10 reps

Drill 4 Closeouts 5-10 reps

Drill 1 Full Body Wraps 10 reps forward, 10 reps reverse

Drill 2 Single Leg Wraps 10 reps forward, 10 reps reverse

Drill 3 Figure 8 Pounds 10 reps forward, 10 reps reverse

Drill 4 Pound Dribble Series 1 minute with each hand

Drill 5 Half Circles 10 reps each hand

Drill 6 1-Step Crossovers 10 reps each direction

Drill 7 Zig Zag Crossovers 10 reps

Drill 8 Speed Dribbling 10 reps

Drill 1 Quick Stance 5-10 reps

Drill 2 Push Steps 5-10 reps

Drill 3 Drop Steps 5-10 reps

Drill 4 Closeouts 5-10 reps

Drill 1 Isolated Layups 10 reps each side

Drill 2 X Layups 10 reps each side

Drill 3 Wing Layups 10 reps each side

Drill 1 Full Body Wraps 10 reps forward, 10 reps reverse

Drill 2 Single Leg Wraps 10 reps forward, 10 reps reverse

Drill 3 Figure 8 Pounds 10 reps forward, 10 reps reverse

Drill 4 Pound Dribble Series 1 minute with each hand

Drill 5 Half Circles 10 reps each hand

Drill 6 1-Step Crossovers 10 reps each direction

Drill 7 Zig Zag Crossovers 10 reps

Drill 8 Speed Dribbling 10 reps

Bonus Drills Jump Stops w/ Pivoting 2 reps for each variation