Printable: 7-Day Basketball Practice Plan
Print this out and tape it to the fridge or put it in the gear bag. Each session is 10–20 minutes — short enough to fit after school or before dinner.
The Week
| Day | Focus | Time | Drill |
|---|---|---|---|
| Monday | Ball handling | 15 min | Dribbling Fundamentals — fingertip control at all heights, weak hand emphasis |
| Tuesday | Shooting | 15 min | Shooting Form (BEEF) — form shots from 3–5 ft, then free throws |
| Wednesday | Layups | 10 min | Layup Drills — right side, left side, walking then dribble layups |
| Thursday | Passing + agility | 15 min | Passing (10 min) + Agility Drills (5 min) |
| Friday | Ball handling advanced | 15 min | Between-the-Legs + Ball Handling combo |
| Saturday | Shooting + conditioning | 20 min | Shooting Fundamentals (12 min) + Cardio (8 min) |
| Sunday | Light day or rest | 10 min | Repeat whatever felt best this week. End on a make. Or take the day off. |
Rules for the Week
- Always start with 2 minutes of warmup — light jog, arm circles, high knees.
- Always end on a positive rep — a made shot, a clean drill, something that feels good.
- Eyes up during every dribbling drill. If your kid looks down, slow the drill down until they can keep their head up.
- Track one thing. Pick one metric (free throws made out of 10, agility test time, etc.) and write it down every day.
Week 2 and Beyond
Repeat the plan but add difficulty:
- Week 2: Add weak-hand emphasis — every drill gets 60% weak hand, 40% dominant.
- Week 3: Add game-speed reps — same drills but faster.
- Week 4: Add Advanced Layups and Weight Training.
The secret: Consistency beats intensity. A kid who does 15 minutes every day for a month will improve more than a kid who does one brutal 2-hour session and then nothing for three weeks.
Related pages
- Start Here: 14-Day Jumpstart — the expanded version of this plan
- Drill Time Checklist — track daily progress
- Performance Tracker — log results digitally