Basketball Skill - Shooting and Footwork

Form shooting, five-spot shooting and defensive slides.

Duration

30–40 min

Level

Intermediate

Equipment

Basketball, hoop, markers and clear court

Exercises

5

Targets: Full Body

Exercises

Court Warm-Up
1 set · 5 min

Walk, easy dribble and gentle side steps.

Swap: Brisk Walk

Close-Range Form Shooting
3 sets · 10 attempts · 45s rest

Shoot from comfortable distance; hold follow-through.

Swap: One-Hand Form Shot

Five-Spot Shooting
2 sets · 5 attempts/spot · 90s rest

Use 5 comfortable spots; log total out of 25.

Swap: Close-Range Five-Spot Shooting

Controlled Defensive Slides
4 sets · 15s · 45s rest

Stay low; do not cross feet; use a short clear lane.

Swap: Lateral Walk

Free Throws
3 sets · 10 attempts · 45s rest

Reset your routine each shot; record makes and attempts.

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.