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

Do 30-45 seconds per exercise:

• 1st Set

  • Stationary;

  • Alternate;

  • Wipers;

  • Forward and Back

• 2nd Set

  • One High One Low;

  • One High One Low Opposite Hand;

  • Broken Wipers;

  • Alternate Forward and Back

• 5-10 Stationary Dribbles + Drop Right Hand Ball + Field Goal (either shoot or layup);

• 5-10 Stationary Dribbles + Drop Left Hand Ball + Field Goal (either shoot or layup);

• 5-10 Alternate Dribbles + Drop Right Hand Ball + Field Goal (either shoot or layup);

• 5-10 Alternate Dribbles + Drop Left Hand Ball + Field Goal (either shoot or layup);

• 5-10 Wipers Dribbles + Drop Left Hand Ball + Field Goal (either shoot or layup);

• 5-10 Wipers Dribbles + Drop Right Hand Ball + Field Goal (either shoot or layup)

• 5-10 Stationary Dribbles + Drop Right Hand Ball + In and Out Dribble + Crossover + Field Goal (either shoot or layup);

• 5-10 Stationary Dribbles + Drop Left Hand Ball + In and Out Dribble + Crossover + Field Goal (either shoot or layup);

• 5-10 Alternate Dribbles + Drop Right Hand Ball + In and Out Dribble + Between the legs + Field Goal (either shoot or layup);

• 5-10 Alternate Dribbles + Drop Left Hand Ball + In and Out Dribble + Between the legs + Field Goal (either shoot or layup);

• 5-10 Broken Wipers Dribbles + Drop Left Hand Ball + In and Out Dribble + Behind the back + Field Goal (either shoot or layup);

• 5-10 Broken Wipers Dribbles + Drop Right Hand Ball + In and Out Dribble + Behind the back + Field Goal (either shoot or layup)

• Lane line shots

• Streak shots (continue shooting if you keep making it)

• First to make 11 shots wins