All sports

🏀 Basketball drills

💙 I can't give medical or injury advice. For pain, injuries, a possible concussion, or health conditions, please speak with a doctor, physiotherapist or certified athletic therapist — and let your coach know. Young athletes: tell a parent or guardian. In an emergency, call 911 (Canada & US) or 112 (India).

Under 12

Form shooting

10 min · 1+ players · Shooting form
  1. Start 1 m from the rim, one hand.
  2. Make 5, then step back.
  3. Finish with 10 free throws.

Coach tip: Use a smaller ball and lower hoop for young players.

Learn more: Canada Basketball ↗

13–17

Form shooting

10 min · 1+ players · Shooting form
  1. Start 1 m from the rim, one hand.
  2. Make 5, then step back.
  3. Finish with 10 free throws.

Coach tip: Use a smaller ball and lower hoop for young players.

Learn more: Canada Basketball ↗

Two-ball dribbling

8 min · 1+ players · Ball handling
  1. Dribble two balls together, 30 s.
  2. Alternate bounces, 30 s.
  3. Walk forward and back while dribbling.

Coach tip: Fingertips, not palms.

Learn more: Canada Basketball ↗

Close-out & contest

10 min · 2+ players · Defence
  1. Defender starts under the rim; passer on the wing.
  2. Sprint, then chop steps to a balanced stance.
  3. Contest the shot with a high hand, no jumping into the shooter.

Coach tip: Talk: call 'ball!'

Learn more: Canada Basketball ↗

Adults

Form shooting

10 min · 1+ players · Shooting form
  1. Start 1 m from the rim, one hand.
  2. Make 5, then step back.
  3. Finish with 10 free throws.

Coach tip: Use a smaller ball and lower hoop for young players.

Learn more: Canada Basketball ↗

Two-ball dribbling

8 min · 1+ players · Ball handling
  1. Dribble two balls together, 30 s.
  2. Alternate bounces, 30 s.
  3. Walk forward and back while dribbling.

Coach tip: Fingertips, not palms.

Learn more: Canada Basketball ↗

Close-out & contest

10 min · 2+ players · Defence
  1. Defender starts under the rim; passer on the wing.
  2. Sprint, then chop steps to a balanced stance.
  3. Contest the shot with a high hand, no jumping into the shooter.

Coach tip: Talk: call 'ball!'

Learn more: Canada Basketball ↗

Explainers

Practise little and often

Short, regular skill sessions (10–20 minutes) build technique better than rare long ones. Mix in games so practice feels like the real thing. (Sport for Life – Long-Term Development ↗)

Age-appropriate play

Young players learn best through fun, small-sided games and modified equipment. Specialising early isn't required — sampling several sports is encouraged. (Sport for Life – Long-Term Development ↗)

Where to learn more about basketball

Your national governing body has coaching courses, age-grade rules and safety guidance. Always follow your club's and league's rules. (Canada Basketball ↗)

Practice log

For under-18s we only record the drill and minutes — no body or health metrics.

Drills summarised by SportsGPT for general skill practice. Follow your league's age-grade rules and use proper safety equipment. Sources checked October 16, 2026.