Coming from a triple threat stance beyond the three-point line, dribble towards the basket. Make a sudden stop once you’re on the paint. Once you’ve landed, jump, shoot the ball, and follow through. Do this 10 times.

Coming from a triple threat stance, dribble the ball with one hand while stepping forward. Combine this move with a jump shot by jumping after your sudden stop, then following through. Do this 10 times then switch to the other side.

Attack the basket and raise the knee that is the same side as the shooting hand. Let the ball roll off your hand as it shoots into the hoop. Use the backboard for an easy shot. Do this 10 times.

Set up cones or markers along the court to stand as defenders. Keeping a low stance, dribble towards the first cone with one hand. When you reach the first cone, dribble the ball across your body and into your other hand. Continue to the next cone until the end. When you reach the last cone, attack the basket, and gather the ball in your hand while taking an explosive step. Take two more steps to build momentum then jump to finish the layup. Do this 10 times.

Keeping a low stance, dribble towards the first cone with one hand. When you reach the first cone, dribble the ball between your legs and onto the other hand. Continue to the next cone until the end. When you reach the last cone, finish strong with a layup. Do this 10 times.

Keeping a low stance, dribble towards the first cone with one hand. As you approach the first cone, dribble the ball behind your back and into your other hand. Continue to the next cone until the end. When you reach the last cone, finish strong with a layup. Do this 10 times.

When your opponent starts to dribble, stay in front of the ball handler. Stay in a low position and keep your hands up to block your opponent or on the side. Pressure the ball handler to pass the ball.

Find your opponent and keep them behind you. Spread your arms to block them and stay low. Don’t let your opponent get the ball. After 3-5 seconds of keeping your opponent behind you, get the ball and secure the possession.

First, apply the boxing out method by blocking the opponent from behind. Keep your eyes on the ball and follow it as it reaches its highest peak. Jump upward, grab the ball, and hold it close. Once you land, keep the ball to your chin and spread your elbows to defend the ball.

Do this in three easy steps. First, bend your knees. Second, widen your base – feet should be hip-width apart. Third, keep your hands up. These steps are important so you can react quickly to the opposing team.

Do this in three easy steps. Run ¾ of the way to your opponent then stutter your steps as you approach the opponent. Bring your dominant hand up and lower your hips to assume your defensive stance.

If your opponent is attacking from the right side, step to your left and slide your right foot to maintain your defensive posture. Stay low and be in a balanced position. Practice this in a zig-zag motion across the court.

Mix and match and apply all three drills together. From the defense stance, sprint and abruptly stop. Raise your dominant hand. Once you break your opponent’s momentum, do the step-slide drill towards the direction of the ball.

Catch the ball and once it’s on your hands, remember the B.E.E.F Concept (Balance, Eyes Straight, Extend Knees and Elbows, Follow Through). Snap your wrist and shoot in the direction of the basket. Try it 10 times.

Catch the ball and imagine someone trying to grab it from you. Do a triple threat stance, then use the front ball of your foot, pivot towards the ring to create space and improve your position to shoot. Apply the B.E.E.F Concept then shoot! Try it 10 times.

Catch the ball and imagine someone trying to grab it from the back. Keep your pivot foot steady as you turn your other foot to the other side. Once you’re facing the ring, shoot the ball! Try it 10 times.

Dribble the ball as you walk from the baseline to endline of the court. Do three rounds, then pick up the pace by jogging. Do another three rounds, then pick up the pace again by running. Do three more rounds end to end.

Dribble the ball with your left hand as you stride from the left side of the court to the right. Once you reach the end, switch sides. Dribble the ball with your right hand as you stride from the right side of the court to the left. Do three rounds across the court.

Dribble the ball as you move across the court. When you hear the whistle, you stop and hold the ball – imagine defending it from your opponent. Keep the ball away from the opponent by doing a low dribble and protect the ball with your non-dribbling hand.

Stand with your feet shoulder-width distance, bend your knees slightly, look straight ahead. Move the ball in a continuous circular motion around your head, in a clockwise direction. Make sure to use your fingertips and not your palms for better control. Do this for 30 seconds and then switch to counterclockwise direction.

Stand with your feet shoulder-width distance and bend your knees slightly. Move the ball in a continuous circular motion around your waist for 30 seconds, in a clockwise direction. Switch directions after. Try not to drop the ball.

Stand with both feet together. Bend the knees slightly until you can reach your ankles. With your eyes looking straight ahead, move the ball in a continuous circle below your knees. Do this for 30 seconds clockwise and then switch directions.

Practice going from walking, brisk walking, and sprinting to improve cardiovascular strength and endurance.

Set up cones or chairs in a zigzag line and try to run through it in shifting directions, as if you’re trying to shake off the defender. Apply what you’ve learned in changing of pace as you approach each cone.

Set a cone at the end of the court then sprint towards it at full speed. When you’re near the marker, shuffle your feet and come to a full stop.

Dribble the ball up to your waist. This dribbling technique is used when the defender is far from you. Do this for 20 seconds on both sides. 

Bend a little and dribble the ball up to your knees. This dribbling technique is used when the defender is near you and trying to get the ball. Do this for 20 seconds on both sides.

Dribble the ball side to side with one hand before transferring it to the other hand. This dribbling technique is used to keep the defender guessing on your next move. Do this for 20 seconds on both sides.

Dribble the ball to form a letter V: push the ball forward, then pull it back with the same hand repeatedly. Imagine you’re drawing a V on the floor. Do this for 20 seconds on both sides.

Start with a stagger stance. With your front hand, push the ball between your legs. Imagine you’re drawing a V on the floor. Do this for 20 seconds on both sides.