Basketball practice plan
45-Minute Basketball Shooting Workout
A focused shooting session for a small group or a single player, moving from form close to the rim out to game-speed shots off the move.
45 minutesMiddle school to high schoolFocus: Shooting form and game shotsSkill and technique
Warm-upSkillDrillWater breakCompetitionCool-down
Equipment
2 to 3 basketballs per basket · Cones for spots · Rebounder or partnerThe plan, block by block
1. Warm-up
Form shooting
8 min0:00 - 8:00
- One-hand shots from 3 feet, 10 makes
- Step back to 6 feet, then 9 feet
Coaching points
- Elbow under the ball
- Hold the follow-through
2. Skill
Spot shooting
10 min8:00 - 18:00
Five cones around the arc or the elbows.
- 5 shots from each spot
- Partner rebounds and passes
Coaching points
- Feet set, shoulders square
- Track makes
3. Drill
Shots off the dribble
10 min18:00 - 28:00
- One dribble right, pull up
- One dribble left, pull up
- Crossover into the shot
Coaching points
- Stop on balance
- Rise straight up
4. Water break
Water break
2 min28:00 - 30:00
5. Competition
Beat the pro
10 min30:00 - 40:00
- Make a shot = 1 point for you, miss = 2 points for the 'pro'
- First to 11 wins
Coaching points
- Shoot it like it matters
6. Cool-down
Free throws
5 min40:00 - 45:00
- Shoot 20 in sets of 2
- Same routine every time
Coach's notes
Count makes, not attempts. Writing down the number each day turns a workout into a goal.How to adapt this plan
- Younger players should shoot closer to the rim and focus on form.
- No partner? Use the backboard and shoot in short bursts.