PRACTICE PLANS SKILLS CHECKLIST

Rookie Practice Plans

Welcome to the Rookie Level practice plans. The Rookie level focuses on having fun, being active, and learning the basic fundamental skills of basketball. There are three options for viewing these practice plans.

  • Download a full practice plan to review and study
  • Download a one-page practice plan to fit your clipboard
  • Review the interactive plan below complete with videos

ICON KEY

+
Expands the details for that drill
−
Collapses the details for that drill
►
Indicates there is a video
 
Indicates there is a diagram
PDF Practice Plan Full Instructions PDF Practice Plan One-Pager
PDF Practice Plan One-Pager: Preview/Download
PDF Practice Plan Full Instructions: Preview/Download
Rookie Practice Plan 2

Cultivating Values & Developing Wellness

5%
5%

Active Lifestyle

+ −
  • Players get into small groups and share examples of being active and not active. Bring them back as a full team to share examples.
  • Explain why it is important to try new sports and live actively. In their small groups, players share other sports they enjoy and sports/activities they would like to try. Bring them back as a full team to share examples.

Warm Up

5%
5%

Run to That Line

(1 x 5 lines)
 ► + −
  • Walk around the court with the players and identify spaces on the
    court (half court, 3-point line, sideline, and more).
  •  Have the players repeat the names of each area you identify.
  • Coach calls out a movement and a line or space on the court for
    the players. Example: “High Knees to the baseline!”
  • Movements: Forward/Backward/Lateral March, Forward/
    Backward/Lateral Skip, High Knees, Quick Feet. Incorporate
    movements from other sports: swimming arms, skating action,
    long jump, cricket or baseball swing or soccer ball dribble.

Key Points

Teach the players about the court while incorporating fundamental movement skills.

Forward/Backward/Lateral March

► + −
  • Marches are fundamental movements that teach the players about proper running mechanics. Players will march by walking with high knees pulling their toes and arms up at a 90 degree angle.
  • Adding backward and lateral movements is essential as it transfers to how movements occur in a basketball game.

High Knees

► + −
  • High knees replicates acceleration techniques by syncing the arm and leg actions. Encourage arm actions, a 90 degree elbow angle and promote shoulder movement. Actively drive the knee upward keeping the foot flexed. Players will move forward quickly by bringing their knees high towards their chest alternating legs.

Quick Feet

► + −
  • Players are in an athletic stance and move laterally by pushing off their back foot. For example to move right a player pushes off their left foot. It is important to emphasize pushing instead of stepping or pulling. The side push works hips, feet and balance.

Side Push

► + −
  • Players are in an athletic stance and move laterally by pushing off their back foot. For example to move right a player pushes off their left foot. It is important to emphasize pushing instead of stepping or pulling. The side push works hips, feet and balance.

Building Skills

70%
70%

Ball Handling

Toss & Catch

(1x45 Seconds)
 ► + −
  • Players need a basketball (or share) and should find space on the court facing the coach.
  • With two hands on the ball, the players will toss the ball into the air and and catch it before it hits the floor. Players can toss the ball higher when they get comfortable.

PHYSICAL LOAD

  • Have the players complete a movement before catching the ball. Movements may include clapping, spinning, jumping jacks, squats etc.

SOCIAL LOAD 

  • Have the players get into pairs and alternate tossing and catching. The partner who is not tossing and catching will share something about themselves with their partner.
  • Examples: favorite subject in school, names of their pets, information about siblings, what they do in their free time, etc.

Key Points

Develop hand-eye coordination and familiarity with the ball by tossing and catching it at different heights. Emphasize a controlled toss and a soft catch.

Stationary Dribble Low/Middle

(2x30 seconds each hand)
 + −
  • All players need a basketball (or share) and should find space on the court.
  • The players will start by dribbling the basketball with the right hand low in a good stance with their eyes up and using their left arm to protect the ball.
  • The players will do this for the allotted time and then switch to their left hand and complete the same process.
  • After completing low dribbles, players will then move the ball to medium height and repeat the drill.

TECHNICAL LOAD

  • Have the players get into pairs and stand a short distance apart facing each other. One partner will be the leader and dribble with either hand low, middle or high. The other partner will try to mirror the leader. The leader will continue to change their dribble hand and level of the dribble in an effort to “lose” the other partner. Switch partners and continue.

COMPETITIVE LOAD

  • Have the players get into pairs and find a line on the court. Both partners have a ball and stand on opposite sides of the line shoulder to shoulder. Both players will start dribbling with their outside hand with the goal of getting two feet on the other side of the line. This will require the players to stay low, be physical, and use their lower body and shoulder to move over the line while dribbling.
  • As the players gain comfort with this competitive load, allow them to knock their opponents ball away as they try to cross the line. Emphasize balance while protecting the ball.

Key Points

Keep the players in a good stance with their chest and eyes up. Remind them to use their fingertips and execute low, quick dribbles to improve coordination and ball control.

Dribbling Fundamental Skill

► + −
  • Dribble/Dribbling – Bouncing the ball to the floor with one hand. A player who is dribbling cannot use 2 hands at the same time and cannot put any part of their hand under the ball. Both result in a violation.
  • Dribble the ball by using the fingertips of one hand to bounce the ball off the floor repeatedly. Dribbling is utilized to move around the court and move past defenders.
  • It is important to teach the players to use their fingertips, develop both hands equally and work on dribbling in their free time as well.

Up or Down Game

(2 games )
 ► + −
  • Divide the players into 2 teams – Team “Up” and Team “Down.”
  • Spread cones around the gym facing up, and the same number of cones around the gym facing down.
  • All players will have a ball and the players on the “Up” team will dribble around the gym and try to put all the cones standing up. The players on the “Down” team will dribble around the gym trying to put all of the cones facing down.
  • Players must continually move around and cannot guard the cones.
  • Players can only use their hands and will adjust as many cones as possible in the allotted time. After the allotted time, count how many cones are up and down to determine the winning team.

TECHNICAL LOAD 

  • Before the players are able to turn the cone to up or down, they must complete a designated dribble move. If the player messes up during the dribble move they cannot turn the cone and must go to a new cone and try the dribble move again.
  • Potential Dribble Moves: “5” consecutive crossovers, “2” consecutive behind the back dribbles, “2” consecutive between the legs dribbles etc.”

COMPETITIVE LOAD 

  • Have all the players compete against the coach or coaches!

Key Points

Make sure the players continue to move around and do not guard the cones. Try to use at least as many cones as the total number of players if not more.

Offense

Fundamentals of the Triple Threat

+ −
  • Triple threat is the ideal athletic stance for players to stand in when they have the ball.
  • It is referred to as the triple threat position because the players are a threat to 1. Shoot, 2. Pass, 3. Dribble.
  • The triple threat stance requires players to bend their knees with their feet a little wider than shoulder width apart. The players will hold the ball and bend their elbows so they are strong and place the ball slightly towards their dominant hand side.

1.2.3. Triple Threat

(2 x 1 minute)
 ► + −
  • All players dribble around in a half court. When the coach says “1,2,3!” all of the players respond and say “Triple Threat!” as they drop into a good triple threat stance. When coach says “Go!” players move out of triple threat and continue dribbling.

TECHNICAL LOADS

  • Players dribble with their off-hand or execute crossover dribbles as they move around the court.
  • Players “rip” the ball from left to right when they are in the triple threat position. Players can rip the ball low below their knees or above their head to simulate working against defensive reaching.

Key Points

Make sure the players are in a good stance and understand the reason why.

Passing

Gates Passing Game

(2 games)
 ► + −
  • Place several pairs of cones or other objects as “gates” across a half or full court. Ensure there are at least as many gates as partners. A gate is 2 cones that are 2-5 feet wide. Players partner up with one ball and start on the baseline. When the game starts, players dribble to any gate on the court with their partner and throw a bounce or chest pass through the gate. Partners have one minute to complete passes through as many of the gates as they can. The team that has the most passes completed at the end of one minute wins.

COMPETITIVE LOAD

  • Partners compete to be the first to complete 25 passes. Partners count out loud.

TECHNICAL LOAD 

  • Players dribble with only their left or right hand before passing.
  • Vary the passing release point such as players passing from their right hip or left shoulder.
  • Integrate different types of passes such as overhead, rugby
    pass, or others.

Key Points

Ensure that the players make eye contact before passing and the receiver shows their hands as a target. With a bounce pass, the pass will need to bounce more than half way to the teammate. At this level make sure the players step toward the target and snap their thumbs down.

Footwork and Conditioning

Red Light

(1 or 2 games)
 ► + −
  • All players will start on the baseline with a basketball and the coach will stand at the opposite baseline facing the players.
  • When the coach says “Green light,” the players will dribble and jog/ run toward the other baseline while dribbling. When the coach says “Yellow light,” the players will walk while dribbling. When the coach says “Orange light,” the players must walk backwards while dribbling. When the coach says “Red light,” the players must quickly come to a jump stop and stay in the triple threat stance.
  • After a “Red light,” if the coach sees a player still dribbling or moving, the player must return to the baseline and start over.

COMPETITIVE LOAD

  • The player that reaches the coach first wins the game and leads the next round as the “coach.”
  • Two players can lead separate games on different areas of the court.

PHYSICAL LOAD

  • On “Orange Light” players must put the basketball down and complete a set number of movements such as high jumps, jumping jacks, or butt kicks.

Key Points

Make this a fun game for the players to work on their ball handling. Ensure that the players are dribbling and taking controlled dribbles as they move.

Team Concepts

10%
10%

Shooting Line Game

(2 games to 8 makes)
 ► + −
  • Divide the players into two or more group lines and have each group at a designated shooting spot on the court.
  • The group lines will operate as a team and keep their score together.
  • The players will shoot one time, get their rebound, give it to the next player and return to the back of the same line.
  • Continue this drill until one team makes the designated number of shots. Then switch spots and repeat.

jrnba_rookie_pp1_shootinglinegame_diagram1jrnba_rookie_pp1_shootinglinegame_diagram2

COMPETITIVE LOAD

  • Instead of counting made shots, now the teams will try to spell a word and the first team to spell the word wins. Teams are awarded a letter for every made shot helping them spell a fun word. Sample words include: Jr. NBA, Champs, Shooters, Team etc.”
diagram

Key Points

Have the players count the makes out loud for all teams to hear. Encourage the players to cheer for their teammates and utilize the shooting form they have worked on.

Competing

10%
10%

Advantage Numbers Game

(1 game)
 + −
  • Divide the group into two even teams and assign each player on both teams to a number. For example, if there are six players on each team, players will be numbered 1 through 6 on both teams. Each team will line up on opposite sidelines. Pick a team to start on offense.
  • The coach should stand at the free throw line facing the offensive team with both arms extended fully at your sides. Balance one basketball in the hand farthest from the hoop. Call out any group of numbers up to 3 total. For example: 1, 3, and 5.
  • The players assigned to those numbers on the offensive team will run out and grab the basketball from your hand and try to score. The players assigned to those numbers on the defensive team each must give a high five to the coach on the hand without the basketball BEFORE they can play defense. This gives the offensive team a slight advantage to score.
  • Play continues until the offensive team scores or the defensive team secures a defensive rebound or a steal. Once a possession ends, the offensive and defensive teams switch. The game can continue to a set number of offensive possessions for each team or a set time limit.

TECHNICAL LOAD

  • Every player on offense must touch the basketball before a shot is attempted.

PHYSICAL LOAD 

  • All players whose numbers are not called must complete a physical movement like jumping jacks, high knees, or skips until the possession ends.

Key Points

Ensure players are always ready as they never know when their number will be called. If there is an odd number of players, assign two number to one player to make the teams even. This small-sided game is designed to give the offensive team a slight advantage, so instruct the offensive team to make quick decisions and try to get a good shot before the defensive team is set.

Compliment Session

► + −

Gather the players together. Players group with 1-2 players next to them and share answers to the prompted questions.

  • Ask players to share something they did well, what enjoyed about today’s practice or something positive about another player’s actions.
  • Have players switch groups and ask some players to share their groups answers. Coach can build onto the player responses.

Key Points

All compliments should be natural. Not every player has to give or receive a compliment.

Skills Checklist

PDF Skills Checklist: Preview/Download
PDF Full Skills Checklist

At the conclusion of the Rookie Level, Jr. NBA players should be proficient at each of the following skills. Judging proficiency at this level is the responsibility of the coach.

Ball Handling

    Passing

      Shooting

        Rebounding

          Footwork & Conditioning

            Offense

              Defense

                Other