GOAL: To introduce next levels of offense and defense with screening and playing defense away from the ball.

First 5 Minutes

Talk to the players and encourage them to work hard and have fun. Concentrate on better technique today and tell the players what will be done during this practice. Plus go over some new rule each practice, whether it is what a line on the court means or a certain foul, etc.

Next 5 Minutes (Stretching)

Stretch legs for two minutes and stretch arms for two minutes. Stretching prepares the muscles to prevent injury. The last minute should be used to jog around the field once.

Some stretches:
  • Sit, with legs extended out flat on the ground in a V position. Lean forward, reach for the toes and pull back on the toes. Hold for a 10 count (have the girls count down from 10). Repeat. This works the hamstrings, calves and lower back.
  • Sit, with legs extended out flat on the ground in a V position. Reach and touch the right hand to the outside of the left foot. Mimic the other side. Hold for a 10 count on each side. This stretches the outside of the upper back.
  • Stand straight, bend a leg behind the body, grab the ankle and pull the heel toward the backside. Hold for a 10 count. Mimic with the other leg. This stretches the quad muscles.
  • Stand straight and extend the right arm behind the body. Grab the right wrist with the left hand and pull back and over toward the left side. Hold for a 10 count. Mimic with the other arm. This will stretch the front of the shoulder.

Next 10 Minutes (Intensity Lay up drills)

Simple drill that helps build the basic lay-up.  It helps show proper footwork, placement of ball and finishing at the basket.  Start the drill at a slow speed to check proper form.  Continue drill to the left side.  Increase the speed as players become more efficient.

Coaching Points
  • Walk through the drill first and make sure the players get the footwork correct.
  • Be sure the players explode up to the basket and jump as high as they can

Next 30 Minutes (Defense Series)

Man in the Middle drill

Fun drill to teach how to defend the person with the ball, who isn't dribbling and how an offensive player can pass around the defender.

Zig Zag Drill

Sit in his stance, one hand up, one hand on the ball, and within one arms length of the ball.  As the player moves, defender slides their feet and tries to stay half a step ahead of them and tires to turn them back to the other direction.  Use the length of the court and have the players go down in a zig zag motion on one side and change offense and defense and come back the other way.

Wave Drill

Spread the team out in one half of the gym.  While in their defense stance, have them practice sliding left to right and back to front without crossing their legs.  If you aim up, they jump up, if you aim down, the jump to the floor like they are going for a loose ball.

Next 3 Minutes (Water Break)

Give the players time to break for water. It is extremely important for the players to remain hydrated at all times. But have them hustle back to the court.

Cone Defense Drill (20 Minutes)

This is a good drill to teach how to guard the ball one and two passes away.  Put cones in different area of the court and explain what one pass away from the person with the ball means.  Show them how to deny that person the ball and play the passing lane.  Then show them what two passes away means and how they need to have their back to the basket, in a flat triangle so they can see both their man and the ball plus be in a position to help protect the lane if someone drives in.  Walk through each spot so they can visualize each position.

Zone Defense

Use man-to-man principles.  Cover the ball in your area.  Make sure you protect the basket and guard the person who is closest to the basket in your area.  Try not to let a dribbler to split any seam.   Teach that all players must rebound.

Coaching Points
  • Players have a tendency to guard their man too closely, so important to show how to help teammates.
  • Every time the ball moves, you move.

Next 3 Minutes (Water Break)

Give the players time to break for water. It is extremely important for the players to remain hydrated at all times. But have them hustle back to the court.

Zone Offense (20 minutes)

At this level, most leagues will start out by making you play zone defense.  Here we discuss the basics and then show you some drills to teach the basics of attacking a zone. 

Attacking a zone.  Matching up opposite the front of the zone.  (1 guard and 2 guard fronts) Keep the ball moving with passes, fakes, etc.  Use the dribble to attach the seams of the zone.  Pass to the posts, and then look inside and opposite. 

Coaching Points
  • Keep the ball moving either by passing, dribbling or using fakes.
  • Keep dribble alive until you have someone to pass to.

End of Practice

End practice with line drills of some sort and having them to make foul shots when they are tired. Then, while the players are drinking water, huddle them together for a talk. Take this time to recognize the work that was done well, but also discuss what needs improvement. Always finish the talk in an upbeat, positive way. Tell the players the next practice time and follow up with an email to their parents.

Remember to place hands together and yell, '1, 2, 3 (with the team name)!'