Basketball Practice Lesson Plan Basketball Blitz
Coaching Master Plan
Target Grade
7th GRADE
Total Time
90 Minutes
Focus
Fundamentals & Teamwork
Approach
Hands-on & Competitive
Rationale
Basketball is an excellent sport for physical fitness, developing hand-eye coordination, and fostering teamwork. Learning these fundamental skills helps students build confidence and enjoy active lifestyles.
Learning Objectives
Improve control in stationary and mobile dribbling.
Master chest, bounce, and overhead passing techniques.
Apply proper BEEF form for accurate shooting.
Demonstrate sportsmanship in a 5v5 game environment.
Preparation Checklist (15 min)
Review all drill guides and scrimmage rules.
Gather 1 basketball per student (min 1 per 2).
Set up cone stations for dribbling and passing.
Prepare pinnies/jerseys for team identification.
Practice Timeline
10m
Introduction & Warm-Up
Greet students and intro objectives (Slides 1-2). Lead dynamic warm-up: jumping jacks, high knees, arm circles.
20m
Dribbling Drills (Skill Focus 1)
Demo techniques (Slide 4). Stations: Stationary pound dribbles, finger taps, and cone weaves. Circulate for feedback.
15m
Passing Drills (Skill Focus 2)
Intro chest, bounce, and overhead passes (Slide 7). Partner drills: target passing and give-and-go movement.
20m
Shooting Drills (Skill Focus 3)
Review BEEF form (Slide 10). Drill: Right/Left lay-ups and form shooting (close range) + free throws.
20m
5v5 Scrimmage Game
Balanced teams with pinnies. Apply skills in live play. Focus on sportsmanship and communication.
5m
Cool-Down & Wrap-Up
Static stretches (quads, hamstrings). Final recap of skills and praise for effort.
Basketball Blitz Slides Basketball Blitz
Dribble • Pass • Score
Today's Game Plan
Energize! Warm-Up
Let's get our bodies ready to move and prevent injury.
Jumping Jacks
High Knees & Butt Kicks
Dynamic Stretches
Dribbling Dominance
The Pro Method
Keep Your Head Up!
Fingertips, Not Palms
Waist-Height Control
Protect the Ball
Master the Rock
Drills: Stationary
1. Pound Dribble
Dribble the ball hard into the ground with max force. Both hands!
2. Finger Taps
Quick, light taps using only fingertips. Keep it low!
3. Crossover
Snap the ball back and forth in front of your body in a 'V' shape.
Drills: On the Move
Cone Weave
Dribble through a line of cones. Switch hands as you cross over to the other side of each cone.
Full Court
Sprint dribble the length of the court. Right hand down, Left hand back. Stay low!
Passing Power
Chest Pass
Quick, direct, and powerful. Thumb down follow-through.
Bounce Pass
Aim for 2/3 distance. Best for getting around defenders.
Overhead
Long distances or over a defender's outstretched arms.
Passing: Partner Up
Chest Drill
Pass chest-to-chest. Step into the pass for power!
Bounce Drill
One bounce between you. Target the partner's waist.
Passing: Move & Pass
1
Target Passing
Pass to a teammate who is shuffling laterally.
2
Give-and-Go
Pass, cut to the hoop, and receive the return pass!
Shooting: BEEF!
B
Balance
Feet shoulder-width apart.
E
Eyes
Fixated on the back of the rim.
E
Elbow
Under the ball, pointing at hoop.
F
Follow
Hand in the cookie jar!
Drills: Lay-Ups
Right Hand
Step: Right
Step: Left
Jump & High Release
Left Hand
Step: Left
Step: Right
Jump & High Release
Drills: Set Shots
Form Shooting
Stand 3 feet from the hoop. Shoot with one hand only to isolate perfect BEEF form. Swish it!
Free Throws
Establish a routine. Take a deep breath. Focus on the follow-through.
5v5 Scrimmage!
The Goal
Apply everything you learned! Dribble with control, pass to the open player, and shoot with form.
Sportsmanship
Communicate with your team. High-five after plays. Respect the calls.
Cool Down
Wind it down...
Static Stretches
01 Quads & Hamstrings
02 Calf & Achilles
03 Triceps & Shoulders
04 Core & Neck
Hold each stretch for 20 seconds. Breathe deep.
Great Practice!
You showed incredible hustle and teamwork today. Keep practicing those fundamentals!
Dribble
•
Pass
•
Score
Warm Up Drills Guide Warm-Up Drills
Phase 1: Energize & Activate
Duration 10 MIN
Objective
Prepare muscles, increase heart rate, and reduce injury risk through dynamic movement.
Dynamic Routine
Perform each exercise for 45-60 seconds. Focus on controlled, fluid motion.
01
Jumping Jacks
Full range of motion. Clap hands at the top and return to sides at the bottom.
02
High Knees
Run in place, driving knees to chest height. Pump arms in sync with legs.
03
Butt Kicks
Rapid heel-to-glute contact. Focus on stretching the quadriceps during the run.
04
Arm Circles
Forward and backward. Start small and increase size to full diameter circles.
05
Torso Twists
Feet shoulder-width apart. Gently rotate upper body to activate the core and spine.
06
Leg Swings
Front-to-back and side-to-side. Hold a wall or partner for balance.
The Finish: Shuttle Runs
Final 2 minutes of warm-up: Jog back and forth across a short distance (15 feet) at 50-60% intensity to finalize the heart rate increase.
Coach Tip: Remind students to listen to their bodies. No bouncing during stretches; keep movements fluid and intentional.
Dribbling Drills Guide Dribbling Drills
Phase 2: Ball Control & Coordination
Duration 20 MIN
Objective
Improve finger control, hand-eye coordination, and spatial awareness while moving.
Equipment
• 1 Ball per student
• 10-12 Cones
Station 1: Stationary Control (8 Min)
1
Pound Dribble 2 Min
Dribble as hard as possible with one hand, keeping hand on top of ball. Switch hands every 30 seconds.
2
Finger Taps 2 Min
Quick, light taps with fingertips only. Keep the ball below knee height. Alternate hands constantly.
3
Crossover 'V' 4 Min
Bounce the ball in a wide 'V' shape from hand to hand. Focus on looking forward, not at the ball.
Station 2: On The Move (12 Min)
Cone Weave
Set 5 cones in a line. Dribble through, switching hands at every cone. Protect the ball with your body.
Repetitions: 4 Sets Down & Back
Full Court Sprint
Sprint the length of the court while maintaining ball control at waist height. Keep eyes up to see the floor.
Repetitions: 3 Full Laps
Pro Dribbling Tips
Eyes
HEAD UP
Hand
FINGERTIPS
Body
PROTECT
Goal
LOW & QUICK
Passing Drills Guide Passing Drills
Phase 3: Accuracy & Teamwork
Duration 15 MIN
Objective
Sharpen ball delivery, improve decision-making, and build communication with teammates.
Organization
Pair students with one ball per pair. Maintain 6-8 feet distance for base drills.
Station 1: Partner Passing (8 Min)
Chest Pass
Target: Receiver's Chest
Hold with both hands. Step forward, push from chest. Thumbs point down on follow-through.
Bounce Pass
Target: Receiver's Waist
Aim to bounce 2/3 of the way to your partner. Step into the pass for energy.
Overhead Pass
Target: Over Defenders
Start above the head. Step and throw with a two-hand overhand motion. Do not drop ball behind head.
Station 2: Tactical Movement (7 Min)
Target Passing
One student shuffles laterally while the other delivers a "lead pass" into space. Focus on leading the moving teammate so they don't have to stop.
Skill Focus Leading
The Give-and-Go
Pass to your partner, sprint past them toward a designated cone (the hoop), and receive a quick return pass. Emphasize speed and catching on the run.
Skill Focus Cutting
Key Word
COMMUNICATE
Mechanic
STEP THROUGH
Result
CRISP DELIVERY
Shooting Drills Guide Shooting Drills
Phase 4: Precision & Follow-Through
Duration 20 MIN
Master the BEEF Form
B Balance
Feet shoulder-width apart
E Eyes
Focus on the back rim
E Elbow
Under ball, point to hoop
F Follow
Reach into cookie jar
Station 1: Lay-Up Mastery (8 Min)
Right Hand
Start right side of basket
Steps: Right → Left
High release off backboard
Left Hand
Start left side of basket
Steps: Left → Right
High release off backboard
Station 2: Form & Consistency (12 Min)
Min 05
Form Shooting (3-5 FT)
Shoot with one hand only. Focus 100% on the 'Elbow' and 'Follow-through'. Swish the ball without hitting the rim.
Min 07
Free Throw Practice
Stand at the line. Develop a 3-second routine (e.g., two dribbles, deep breath). Apply full BEEF form for every shot.
Target Result
SOFT TOUCH
Coach Prompt
HAND IN JAR
Visual Cue
ARC THE BALL
Scrimmage Game Rules Guide Scrimmage Rules
5v5 Friendly Gameplay
Duration 20M
Game Basics
1
Starting: Jump ball at center court. Alternating possession thereafter.
2
Scoring: 2 points for inside shots, 3 points for outside (if applicable), 1 point for free throws.
3
Possession: Ball is taken out of bounds under the hoop after every basket.
Violations
Traveling Too many steps
Double Dribble Two hands / Stop-Start
Backcourt Can't go back once over half
Coach Call: Be lenient to maintain flow!
Fouls & Sportsmanship
In-Game Rules
• Shooting Foul: 2 free throws awarded.
• Non-Shooting: Ball taken out of bounds.
• Subs: Change at any whistle/stoppage.
The Blitz Code
No arguing with official calls.
High-five teammates & opponents.
Hustle back on defense!
Coach Focus: Priorities are Application of Skills and Team Communication . Praise good passes and proper shooting form even if the ball doesn't go in. Keep the energy high!
Cool Down Stretches Guide Cool-Down & Recovery
Phase 5: Relax, Stretch, & Reflect
Duration 5 MIN
Objective
Gradually lower the heart rate, lengthen worked muscles, and improve flexibility to prevent post-practice soreness.
The Static Routine (Hold each for 20 Sec)
Quadriceps
Front of Thigh
Hold ankle, pull heel toward glute. Keep knees together. Use wall for balance.
Hamstrings
Back of Thigh
One heel down, toes up. Lean forward from hips with a straight back.
Calf Stretch
Lower Leg
Step one foot back, keep heel down. Lean into a wall to activate the calf.
Triceps
Back of Arm
Hand touches upper back, use other hand to gently press elbow down.
Shoulder
Deltoids
Arm across body. Pull elbow toward opposite shoulder with other arm.
Neck Tilts
Upper Spine
Gently tilt ear toward shoulder. Hold, then switch sides. Do not roll neck.
Final Whistle
Recovery Tip
Drink at least 16-20oz of water immediately after practice. Keep moving slightly for 5 mins after class.
Today's Wrap-Up
"Hustle and heart set us apart. See you at the next practice. Keep working on that follow-through!"