Watch this instructional video to give you more detailed information before starting our basketball on-court training programme.

Warm-Up with partner:

Athletic drills to ½ court, on the way back catch the ball on different spots (1 or 2 touch and finish with layups and shoots

• High knees (every 3rd)

• Back kicks (every 3rd)

• High knees, alternate

• Back kicks, alternate

• Lunges

• Sumo squats

• Power skip

• Power skip, backwards

Catch the ball at 45 degrees on the left side, use as many dribbles need (after finish pass to partner on the top and catch the ball again at the same spot)

To baseline:

• Lay up off the backboard, left hand finish

• Lay up reverse, left hand finish

• 1 Step lay up in the middle, right hand finish

To middle:

• Lay up in the middle right hand finish

• 1 Step lay up off the backboard, left hand finish

Catch the ball at 45 degrees on the right side, use as many dribbles need (after finish pass to partner on the top and catch the ball again at the same spot)

To baseline:

• Lay up off the backboard, right hand finish

• Lay up reverse, right hand finish

• 1 Step lay up in the middle, left hand finish

To middle:

• Lay up in the middle, left hand finish

• 1 Step lay up off the backboard, right hand finish

Catch the ball in left corner, dribble towards 45 degrees, change hand using any change from week 1 and:

• Lay up off the backboard, left hand finish

• Lay up reverse, left hand finish

• 1 Step lay up in the middle, right hand finish

(after finish pass to partner on the top and catch the ball again at the same spot)

Catch the ball at the top, dribble towards left side 45 degrees, change hand using any change from week 1 and:

• Lay up in the middle right hand finish

• 1 Step lay up off the backboard, left hand finish

(after finish pass to partner in the corner and catch the ball again at the same spot)

Catch the ball in right corner, dribble towards 45 degrees, change hand using any change from week 1 and:

• Lay up off the backboard, right hand finish

• Lay up reverse, right hand finish

• 1 Step lay up in the middle, left hand finish

(after finish pass to partner on the top and catch the ball again at the same spot)

Catch the ball at the top, dribble towards right side 45 degrees, change hand using any change from week 1 and:

• Lay up in the middle left hand finish

• 1 Step lay up off the backboard, right hand finish

(after finish pass to partner in the corner and catch the ball again at the same spot)

Mark starting spot with bag or water bottle at 45 degrees on the left side, start with left dribbling, take rebound after shot, go back around spot with right dribbling and finish again, use continuous dribbles around spot, use all different layups from drill 1

Stopwatch 60/90 seconds and see how many Layups you can score within time

Do it again on other side

If you have a partner:

Compete against each other who can score more within time

Play 1:1 from both 45 degrees, try to implement all dribbles and finishing