Basketball Skill - Ball Control and Finishing

Dribbling, layups and free throws. Track makes and attempts.

Duration

25–35 min

Level

Intermediate

Equipment

Basketball, hoop and clear court

Exercises

6

Targets: Full Body

Exercises

Court Warm-Up
1 set · 5 min

Walk then jog gently; add side steps and easy dribbles.

Swap: Brisk Walk and Easy Dribble

Stationary Dribble - Right Hand
3 sets · 30s · 30s rest

Stay low; pound at waist height; keep eyes forward.

Swap: Slow Right-Hand Dribble

Stationary Dribble - Left Hand
3 sets · 30s · 30s rest

Match right-hand posture; control the ball.

Swap: Slow Left-Hand Dribble

Alternating Crossover
3 sets · 30s · 30s rest

Move ball below knees and stay balanced.

Swap: Slow Crossover

Layups - Each Side
3 sets · 6 attempts/side · 60s rest

Use controlled steps; record makes and attempts for each side.

Swap: Close-Range Form Shot

Free Throws
3 sets · 10 attempts · 45s rest

Use the same routine; record makes out of 10.

Swap: Close-Range Form Shot

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.