Standard 2. Movement Concepts 2.1. L1. Demonstrates competency of movement concept in a variety of physical activities. 

• • Essential Question: How can understanding and using movement concepts like balance, space, force, and timing help me move efficiently and perform better in a basketball game?

Standard 2: Strategies and Tactics 2.2. L1. Demonstrates competency of strategies and tactics in a variety of physical activities. 

• • Essential Question: How can I use strategies and tactics to make better decisions, work with my teammates, and improve my performance in basketball or other physical activities? 

Standard 4. Self-awareness and management 4.1. L1. Applies positive character traits in physical activity settings. 

• • Essential Question: How can I demonstrate positive character traits like teamwork, respect, and self-control while playing basketball or participating in physical activities? 

Standard 5: Challenge 5.2. L1. Selects and participates in physical activities that provide an appropriate level of challenge 

• • Essential Question: How do I choose and participate in activities that challenge me enough to improve my skills and fitness without causing injury or frustration? 

Compete in half-court games.  Depending on how many players/hoops, you may play 3v3, 4v4, or 5v5.  Games may be competitive or casual but must follow all basketball rules:

• • Possession: each game starts by "checking the ball" at the top of the arc: offense passes the ball to the defense who acknowledges their team is ready by passing it back.  On a made basket, possession changes and the ball is "checked" again.

  • Scoring: Shots made inside the arc are worth 1 point, and beyond the arc are worth 2 points (no 2 pointers for side baskets)

  • Change of Possession: On a turnover, defensive rebound, or steal, the ball must be cleared past the arc (or top of the paint for side baskets) before a new shot. 

  • Game Duration: Games typically go to 7, 11 or 15 points, or have a set time limit.

  • Self-Officiating: Players call their own fouls, including personal fouls (like pushing, holding, or hitting), and out-of-bounds. If there’s a dispute, replay the possession to keep the game moving.

MOVEMENT PREP

Mobility + Core Flow

• 1. Shoulder Mobility – 1 min

  • Shoulder Shrugs – 30 sec

  • Scapular Pinches (squeeze shoulder blades) – 30 sec

• 2. Spinal Flow – 1 min

  • Cat–Cow Seated/Standing (round spine → open chest) – 30 sec

  • Torso Circles – 30 sec

• 3. Hip & Leg Activation – 1 min

  • Heel Taps (tap out in front or lift heel and tap down) – 30 sec

  • Inner Thigh Squeezes (press knees inward or squeeze fists between knees) – 30 sec

• 4. Full-Body Movement – 1 min

  • Chest Fly Opens (open arms wide → hug yourself) – 30 sec

  • Alternating Diagonal Reaches – 30 sec

• 5. Workout Burst – 1 min

  • Rapid Chest Press – 30 sec

  • Core Crunch Reach (crunch forward slightly, reach hands to knees) – 30 sec

Strength + Coordination

• 1. Warm-Up Arms – 1 min

  • Overhead Arm Pulses – 30 sec

  • Front Arm Raises – 30 sec

• 2. Upper Body Strength – 1 min

  • Triceps Press-Backs (straight arms behind you) – 30 sec

  • Biceps Squeezes (slow curl motion with muscle squeeze) – 30 sec

• 3. Lower Body/Footwork – 1 min

  • Toe Taps Side-to-Side – 30 sec

  • Alternating Knee Drives or Core Tucks – 30 sec

• 4. Dynamic Movement – 1 min

  • Opposite Hand to Knee Touch – 30 sec

  • Horizontal Arm Swings – 30 sec

• 5. Workout Burst – 1 min

  • Fast Punch Alternations – 30 sec

  • Oblique Crunches (elbow to side hip) – 30 sec

Athletic Patterning + Power

• 1. Warm-Up Flow – 1 min

  • Wrist Circles – 30 sec

  • Elbow Circles – 30 sec

• 2. Athletic Movement – 1 min

  • Forward Reaches (simulate starting sprint) – 30 sec

  • Side Reaches (hands slide toward floor or thigh) – 30 sec

• 3. Lower Body Engagement – 1 min

  • Hamstring Kicks (extend heel forward) – 30 sec

  • Wide-Leg Press-Outs (press knees outward) – 30 sec

• 4. Coordination / Rhythm – 1 min

  • Cross-Body Punch & Pull – 30 sec

  • “W” Arms Pull-Down (elbows draw down into W shape) – 30 sec

• 5. Workout Burst – 1 min

  • Power Jabs (controlled but explosive) – 30 sec

  • Posture Holds (sit/stand tall while tightening entire body) – 30 sec

Flexibility + Dynamic Strength

• 1. Gentle Stretch – 1 min

  • Overhead Stretch Hold – 30 sec

  • Chest Stretch (open arms back) – 30 sec

• 2. Back & Core Activation – 1 min

  • Seated/Standing Supermans (lift chest upward, arms forward) – 30 sec

  • Side Crunch Alternations – 30 sec

• 3. Lower Body Movement – 1 min

  • Leg Extensions (straighten each leg) – 30 sec

  • Foot Pumps (press toes down like a gas pedal) – 30 sec

• 4. Full-Body Dynamic – 1 min

  • Diagonal Arm Pull-Downs – 30 sec

  • Windshield Wiper Arms (sweep arms side to side) – 30 sec

• 5. Workout Burst – 1 min

  • Isometric Push (press palms together hard) – 30 sec

  • Isometric Pull (hook fingers and pull outward) – 30 sec

Cardio + Coordination Blast

• 1. Cardio Warm-Up – 1 min

  • Quick Hand Reaches (tap the air in front) – 30 sec

  • Fast Arm Pumps – 30 sec

• 2. Core Rotation – 1 min

  • Seated/Standing Russian Twists (arms together, rotate) – 30 sec

  • Punch + Twist Combo – 30 sec

• 3. Leg/Cardio Combo – 1 min

  • Alternating Heel Digs (extend heel forward) – 30 sec

  • Side Taps or Hip Shifts – 30 sec

• 4. Dynamic Arms – 1 min

  • Rainbow Arms (big arcs overhead) – 30 sec

  • Up-Down Alternating Punches – 30 sec

• 5. Workout Burst – 1 min

  • Speed Rows (fast pullback motion) – 30 sec

  • Rapid Core Tighten/Release (“quick brace”) – 30 sec

fUNCTIONAL EXERCISES

Trap Bar Deadlift

Basketball Benefits:

• Builds explosive jumping power through stronger glutes and hamstrings

• Improves first-step quickness and overall lower-body strength for rebounding and defense.

• Reinforces good hip hinge mechanics to reduce knee and back injuries.

Functional Training Benefits:

• Strengthens the muscles used for lifting, carrying, and bending safely.

• Improves posture and protects your lower back during daily movements.

Cues:

• Feet hip-width apart, bar centered over midfoot.

• Grip the handles, brace your core, and keep your chest tall.

• Push through your heels, stand tall, then lower with control.
  
  

Dumbbell Overhead Push Press

Basketball Benefits:

• Builds explosive upper-body power for passing, rebounding, and shot contests.

• Trains coordination between legs and upper body — transferring force like in a jump shot or defensive move.

Functional Training Benefits:

• Strengthens shoulders, triceps, and core for lifting or pushing objects overhead in daily life.

• Improves overall full-body coordination, balance, and stability.

Cues:

• Stand with feet shoulder-width apart, dumbbells resting on shoulders, palms facing forward.

• Slightly dip knees, then drive through legs while pressing dumbbells overhead.
  
  

Bench Press

Basketball Benefits:

• Strengthens chest, shoulders, and triceps for battling inside, boxing out, and finishing through contact.

• Helps absorb and control contact during games.

Functional Training Benefits:

• Builds pushing strength used in everyday actions like pushing doors or carrying objects.

• Improves shoulder stability when done with balanced back training.

Cues:

• Eyes under bar, feet flat on floor.

• Lower bar to mid-chest with elbows about 45° from sides.

• Press bar straight up, keeping core tight and back flat on the bench.
  
  

Squats (Goblet or Back)

Basketball Benefits:

• Builds leg power for sprinting, jumping, and defensive slides

• Improves balance, coordination, and lower-body endurance.

Functional Training Benefits:

• Strengthens key muscles for standing, sitting, and climbing stairs.

• Trains hips and knees to move properly, reducing injury risk.

Cues:

• Feet shoulder-width apart, chest up, weight held close to chest (for goblet).

• Sit hips back and down until thighs are parallel or lower.

• Push through heels and stand tall, squeezing glutes at the top.

Kettlebell Swing

Basketball Benefits:

• Develops hip explosiveness for jumping and sprinting.

• Trains posterior chain for faster, stronger defensive movements.

Functional Training Benefits:

• Strengthens glutes, hamstrings, and lower back for lifting and bending in daily life.

• Improves hip hinge mechanics, core stability, and overall conditioning.

Cues:

• Stand with feet slightly wider than hips, kettlebell on floor in front.

• Hinge at hips and swing kettlebell between legs.

• Drive hips forward to swing kettlebell to chest level.

• Let kettlebell swing back down under control.

Barbell Romanian Deadlift

Basketball Benefits:

• Builds hamstring and glute strength for sprinting, jumping, and lateral movement.

• Improves posterior chain balance to reduce injury risk.

Functional Training Benefits:

• Strengthens hamstrings, glutes, lower back, and grip for everyday lifting tasks.

• Teaches safe hip-hinge mechanics to protect the spine.

Cues:

• Hold a barbell in front of thighs with overhand grip.

• Keep slight knee bend and hinge at hips to lower bar down legs.

• Lower until hamstrings feel a stretch.

• Drive hips forward to return to standing.

Dumbbell Arnold Press

Basketball Benefits:

• Improves shoulder strength for passing, rebounding, and shooting.

• Enhances overhead mobility and coordination.

Functional Training Benefits:

• Strengthens deltoids, triceps, and upper chest for pushing and lifting movements.

• Trains smooth rotational shoulder movement for everyday activities.

Cues:

• Hold dumbbells at shoulders, palms facing body.

• Rotate palms outward while pressing dumbbells overhead.

• Lower back to starting position with control.

Dumbbell Lateral Lunge

Basketball Benefits:

• Improves lateral movement for defense and cutting.

• Strengthens inner and outer thighs for quick changes of direction.

Functional Training Benefits:

• Strengthens glutes, quadriceps, and adductors for walking, stepping, or reaching sideways.

• Enhances hip mobility and single-leg stability.

Cues:

• Hold a dumbbell in each hand at your sides.

• Step one leg out to the side and bend that knee, keeping the other leg straight.

• Push back to center and repeat on the other side.

Kettlebell Goblet Reverse Lunge

Basketball Benefits:

• Builds unilateral leg strength for jumping off one foot and balance in drives.

• Improves coordination for defensive stance transitions.

Functional Training Benefits:

• Strengthens glutes, quadriceps, hamstrings, and core for stepping, lunging, and climbing stairs.

• Enhances single-leg stability and balance.

Cues:

• Hold kettlebell at chest level in goblet position.

• Step one leg back and lower into a lunge.

• Push through front heel to return to starting position.
  
  

Dumbbell Jump Squat

Basketball Benefits:

• Develops explosive leg power for vertical jumps, rebounds, and shot blocks.

• Improves quickness and acceleration on the court.

Functional Training Benefits:

• Strengthens quadriceps, glutes, hamstrings, and core for jumping, running, and lifting movements in daily life.

• Enhances coordination and balance.

Cues:

• Hold dumbbells at your sides or on shoulders.

• Squat down, keeping chest up and knees over toes.

• Explosively jump upward, landing softly and immediately into the next squat.

Dumbbell Lateral Bounds

Basketball Benefits:

• Improves lateral explosiveness for defense and cutting.

• Enhances single-leg stability and agility on the court.

Functional Training Benefits:

• Strengthens glutes, quads, hamstrings, and core for dynamic side-to-side movements.

• Improves balance, coordination, and lower-body power.

Cues:

• Start in athletic stance, holding light dumbbells optional.

• Push off one leg laterally, landing softly on opposite leg.

• Immediately push off again, alternating sides.

• NBA Official Site: NBA.com

• Basketball Fundamentals: USA Basketball

• Coaching Resources: Coach's Clipboard Basketball

• Skill Development: Breakthrough Basketball