BASKETBALL GIRLS SECONDARY
TRAINING PROGRAM
SEPTEMBER 19 (Monday)
SESSION I: ( 9:30 - 11:30 )
A. Warm-up (Dynamic)
B. Footwork Drills
1. Defense 2. Jump Stop 3. Triple Threat 4. Pivot
C. Dribbling Drills (No defense)
1. Speed Dribble 2. Power Dribble 3. Hesitation Dribble 4. Cross-over Dribble
5. Step Back Dribble 6. Spin Dribble 7. Behind the Back
D. Passing Drills
1. 2-man Passing 2. 3-man Passing 3. Team Passing
E. Shooting Drills
1. Form Shooting 2. Lay-ups 3. Set/Jump Shots 4. Low Post Shots
F. Fitness Drills
1. Suicides (3x4) 2. Push-ups (20x2) 3. Curl-ups (30x2)
G. Cool Down (Static)
H. Free Throws (5 consecutive)
SESSION 2: ( 2:30 - 4:00)
A. Warm-up (Dynamic)
B. Shooting Drills
1. Lay-ups 2. Set/Jump Shots 3. Low Post Shots
C. Individual Defense
1. Boxing out 2. Rebounding
D. 3 vs 3 Scrimmage
F. Fitness Drills
1. Suicides (3x4) 2. Push-ups (20x2) 3. Curl-ups (30x2)
G. Cool Down (Static)
H. Free Throws (5 consecutive)
SEPTEMBER 20 (Tuesday)
SESSION I: ( 7:30 - 9:30 )
A. Warm-up (Dynamic)
B. Footwork Drills
1. Defense 2. Jump Stop 3. Triple Threat 4. Pivot
C. Dribbling Drills (No defense)
1. Speed Dribble 2. Power Dribble 3. Hesitation Dribble 4. Cross-over Dribble
5. Step Back Dribble 6. Spin Dribble 7. Behind the Back
D. Passing Drills
1. 2-man Passing 2. 3-man Passing 3. Team Passing
E. Shooting Drills
1. Form Shooting 2. Lay-ups 3. Set/Jump Shots 4. Low Post Shots
F. Fitness Drills
1. Suicides (3x4) 2. Push-ups (20x2) 3. Curl-ups (30x2)
G. Cool Down (Static)
H. Free Throws (5 consecutive)
SESSION 2: ( 2:30 - 4:00)
A. Warm-up (Dynamic)
B. Shooting Drills
1. Lay-ups 2. Set/Jump Shots 3. Low Post Shots
C. Individual Defense
1. Boxing out 2. Rebounding
D. Bleep Test
E. Cool Down (Static)
F. Free Throws (5 consecutive)
SEPTEMBER 21 (Wednesday)
SESSION I: ( 7:30 - 9:30 )
A. Warm-up (Dynamic)
B. Footwork Drills
1. Defense 2. Jump Stop 3. Triple Threat 4. Pivot
C. Dribbling Drills (No defense)
1. Speed Dribble 2. Power Dribble 3. Hesitation Dribble 4. Cross-over Dribble
5. Step Back Dribble 6. Spin Dribble 7. Behind the Back
D. Passing Drills
1. 2-man Passing 2. 3-man Passing 3. Team Passing
E. Shooting Drills
1. Form Shooting 2. Lay-ups 3. Set/Jump Shots 4. Low Post Shots
F. Fitness Drills
1. Suicides (4x4) 2. Push-ups (20x3) 3. Curl-ups (30x3)
G. Cool Down (Static)
H. Free Throws (5 consecutive)
SESSION 2: ( 1:00 - 2:30)
A. Warm-up (Dynamic)
B. Skill Emphasis
1. Low Post Moves (4,5) 2. Perimeter Moves (1,2,3)
C. 5 vs 5 Scrimmage (3 dribbles)
D. Circuit Workout
E. Cool Down (Static)
H. Free Throws (5 consecutive)
SEPTEMBER 22 (Thursday)
SESSION I: ( 7:30 - 9:30 )
A. Warm-up (Dynamic)
B. Dribbling Drills (With defense)
1. Hesitation Dribble 2. Step Back Dribble 3. Spin Dribble 4. Cross-over Dribble
C. Passing Drills (With defense)
D. Combination Drills (3 man)
1. 3-man Defense 2. Pass & Cut 3. Fast break
E. Team Plays (Offense & Defense)
F. Fitness Drills (Quickness & Agility)
G. Cool Down (Static)
H. Free Throws (6 consecutive)
SESSION 2: ( 2:30 - 4:00)
A. Warm-up (Dynamic)
B. Skill Emphasis
1. Low Post Moves (4,5) 2. Perimeter Moves (1,2,3)
C. Team Play Review
D. 5 vs 5 Scrimmage (3 dribbles)
E. Circuit Workout
F. Cool Down (Static)
G. Free Throws (6 consecutive)
SEPTEMBER 23 (Friday)
SESSION I: ( 9:30 - 11:30 )
A. Warm-up (Dynamic)
B. Dribbling Drills (With defense)
1. Hesitation Dribble 2. Step Back Dribble 3. Spin Dribble 4. Cross-over Dribble
C. Passing Drills (With defense)
D. Combination Drills (3 man)
1. 3-man Defense 2. Pass & Cut 3. Fast break
E. Team Plays (Offense & Defense)
F. Fitness Drills
1. Suicides (4x4) 2. Push-ups (20x3) 3. Curl-ups (30x3)
G. Cool Down (Static)
H. Free Throws (6 consecutive)
SESSION 2: ( 1:00 - 2:30)
A. Warm-up (Dynamic)
B. Team Play Review
C. 5 vs 5 Scrimmage (real game)
D. Bleep Test
E. Cool Down (Static)
F. Free Throws (6 consecutive)
SEPTEMBER 26 (Monday)
SESSION I: ( 9:30 - 11:30 )
A. Warm-up (Dynamic)
B. Dribbling Drills (With defense)
C. Combination Drills
D. Skill Emphasis (Shooting)
E. Team Plays (Offense & Defense)
F. Fitness Drills
1. Suicides (4x4) 2. Push-ups (20x3) 3. Curl-ups (30x3)
G. Cool Down (Static)
H. Free Throws (7 consecutive)
SESSION 2: ( 2:30 - 4:00)
A. Warm-up (Dynamic)
B. Skill Review (Boxing out & Rebounding)
B. Team Play Review
C. 5 vs 5 Scrimmage (real game)
D. Bleep Test
E. Cool Down (Static)
F. Free Throws (7 consecutive)
NOTE: THE REMAINING TRAINING SESSIONS WILL BE BASED ON THE PROGESS OF THE TEAM
AND THE ASSESSMENT OF THE COACH. IT IS POSSIBLE THAT THE DRILLS WILL BE
REPEATED, MODIFIED, OR COMBINED IN ORDER FOR THE TEAM TO IMPROVE AND
MAXIMIZE POTENTIAL.
