01 / Skill development

Own every movement.

Build basketball skill from deliberate footwork to game-speed execution.

168 drills7 categories·4 phases

Selected category

Layup

Finishing at the rim off one or two feet.

Choose your phase

01 — 04

Footwork first.

Slow, controlled reps to lock in the pattern before adding speed.

Exercise selection

Prep / 6

Tap for details

Prep

Your progression

Consistency makes the difference.

Add your exercises, then open Session in the navigation to train through them in order.

Discover the Movement Map ↗

Ball fit database

A complete database of moves and progressions for basketball mastery.

Layup

Finishing at the rim off one or two feet.

Drills

Prep

Footwork first.

Slow, controlled reps to lock in the pattern before adding speed.

Prep

L-01

Mikan Drill

3 × 30s

Prep

L-02

Form Layups

2 × 10 / side

Prep

L-03

Two-Step Walk-Throughs

2 × 8 / side

Prep

L-13

Reverse Mikan Drill

3 × 30s

Dynamic

Full speed.

Game-pace reps with a live dribble and real closeouts.

Dynamic

L-04

One-Foot Finishes

3 × 10 / side

Dynamic

L-05

Euro-Step Layups

3 × 6 / side

Dynamic

L-06

Change-of-Pace Layups

3 × 8

Dynamic

L-16

Reverse Layups

3 × 8 / side

Power

Through contact.

Pads, bodies and bumps. Finish strong anyway.

Power

L-07

Two-Foot Power Layups

3 × 8

Power

L-08

Inside-Hand Finishes

3 × 8 / side

Power

L-09

Pad Contact Finishes

3 × 6 / side

Power

L-19

Band-Resisted Layups

3 × 6 / side

Power Endurance

Conditioned skill.

High-rep circuits that hold form under fatigue.

Power Endurance

L-10

Full-Court Layup Sprints

6 rounds

Power Endurance

L-11

50-Make Drill

1 round

Power Endurance

L-12

Chaser Layups

4 × 5

Power Endurance

L-22

Transition Finishes

5 rounds

Gather

Picking the ball up clean into a legal two-count.

Drills

Prep

Footwork first.

Slow, controlled reps to lock in the pattern before adding speed.

Prep

G-01

Stride-Stop Gathers

3 × 10

Prep

G-02

Jump-Stop Gathers

3 × 10

Prep

G-03

Pivot Basics

2 × 10

Prep

G-13

Two-Count Tap Drill

2 × 10

Dynamic

Full speed.

Game-pace reps with a live dribble and real closeouts.

Dynamic

G-04

Gather off the Dribble

3 × 8 / side

Dynamic

G-05

Decel Gathers

4 × 5

Dynamic

G-06

Run-Out Gathers

3 × 8

Dynamic

G-16

Gather & Go

3 × 8

Power

Through contact.

Pads, bodies and bumps. Finish strong anyway.

Power

G-07

Sweep Gathers

2 × 8 / side

Power

G-08

Bump Gathers

3 × 8 / side

Power

G-09

Rip Gathers

3 × 6 / side

Power

G-19

Pad-in-the-Lane Gathers

3 × 6 / side

Power Endurance

Conditioned skill.

High-rep circuits that hold form under fatigue.

Power Endurance

G-10

Zigzag Stops

5 rounds

Power Endurance

G-11

3-Man Gather Weave

4 rounds

Power Endurance

G-12

Tired-Legs Gathers

3 rounds

Power Endurance

G-22

Gather Ladder

4 rounds

Triple Threat

Shoot, pass or drive from a live stance.

Drills

Prep

Footwork first.

Slow, controlled reps to lock in the pattern before adding speed.

Prep

T-01

Stance & Chins

2 × 20

Prep

T-02

Pivot Counters

2 × 10

Prep

T-03

Jab Footwork

2 × 10 / side

Prep

T-13

Ball-Hand Placement

2 × 15

Dynamic

Full speed.

Game-pace reps with a live dribble and real closeouts.

Dynamic

T-04

Jab & Go

3 × 8 / side

Dynamic

T-05

Shot Fake Drive

3 × 8

Dynamic

T-06

Rip-Through Series

3 × 6 / side

Dynamic

T-16

Jab & Shoot

3 × 8 / side

Power

Through contact.

Pads, bodies and bumps. Finish strong anyway.

Power

T-07

Jab Through Contact

3 × 6 / side

Power

T-08

Bump & Fade

3 × 8

Power

T-09

Physical Closeouts

3 × 6

Power

T-19

Jab Through a Live Body

3 × 6 / side

Power Endurance

Conditioned skill.

High-rep circuits that hold form under fatigue.

Power Endurance

T-10

Triple-Threat Shooting

5 × 10

Power Endurance

T-11

Jab Ladder

3 rounds

Power Endurance

T-12

Catch & Attack Circuit

4 rounds

Power Endurance

T-22

One-Dribble Pull-Up Circuit

4 rounds

Post

Back-to-basket seals, spins and finishes.

Drills

Prep

Footwork first.

Slow, controlled reps to lock in the pattern before adding speed.

Prep

P-01

Seal Holds

3 × 20s / side

Prep

P-02

Mikan Hooks

3 × 10

Prep

P-03

Post Catches

3 × 10

Prep

P-13

Foot Battle Slides

3 × 20s / side

Dynamic

Full speed.

Game-pace reps with a live dribble and real closeouts.

Dynamic

P-04

Baby Hooks

3 × 10 / side

Dynamic

P-05

Face-Up Series

3 × 8

Dynamic

P-06

High-Low Finishes

3 × 8

Dynamic

P-16

Drop-Step & Go

3 × 8 / side

Power

Through contact.

Pads, bodies and bumps. Finish strong anyway.

Power

P-07

Drop Step Finishes

3 × 8 / side

Power

P-08

Up-and-Under

3 × 6 / side

Power

P-09

Seal & Spin

3 × 6 / side

Power

P-19

Seal Through Contact

3 × 6 / side

Power Endurance

Conditioned skill.

High-rep circuits that hold form under fatigue.

Power Endurance

P-10

Post Gauntlet

4 rounds

Power Endurance

P-11

20-Make Hooks

1 round

Power Endurance

P-12

Duck-In Repeats

3 × 8

Power Endurance

P-22

Full-Court Post Runs

4 rounds

Screen

Setting and using picks to spring teammates open.

Drills

Prep

Footwork first.

Slow, controlled reps to lock in the pattern before adding speed.

Prep

S-01

Set & Hold Screens

3 × 8

Prep

S-02

Screen Angles

3 × 8

Prep

S-03

Roll Footwork

2 × 10

Prep

S-13

Screen Footwork

2 × 10

Dynamic

Full speed.

Game-pace reps with a live dribble and real closeouts.

Dynamic

S-04

Pick & Roll Reads

4 × 6

Dynamic

S-05

Pick & Pop

3 × 10

Dynamic

S-06

Slip Screens

3 × 6

Dynamic

S-16

DHO Reverses

3 × 8 / side

Power

Through contact.

Pads, bodies and bumps. Finish strong anyway.

Power

S-07

Gortat Contact

3 × 8

Power

S-08

Re-Screens

3 × 6

Power

S-09

Seal the Hedge

3 × 6

Power

S-19

Second-Screen Battles

3 × 6

Power Endurance

Conditioned skill.

High-rep circuits that hold form under fatigue.

Power Endurance

S-10

Pick & Roll Circuit

4 rounds

Power Endurance

S-11

Flare Screen Reps

3 × 10

Power Endurance

S-12

Screen-the-Screener

3 rounds

Power Endurance

S-22

Screen-and-Sprint Circuit

4 rounds

Line-art sticker of a player hitting a low crossover

Dribbles

Ball-handling counters for pressure and space.

Drills

Prep

Footwork first.

Slow, controlled reps to lock in the pattern before adding speed.

Prep

D-01

Stationary Pounds

3 × 30s / hand

Prep

D-02

Walking Pounds

2 × 20m / hand

Prep

D-03

Figure-8 Dribbles

3 × 30s

Prep

D-13

Low Crossover Repeats

3 × 20

Dynamic

Full speed.

Game-pace reps with a live dribble and real closeouts.

Dynamic

D-04

Crossover Series

3 × 20

Dynamic

D-05

Between-the-Legs

3 × 20

Dynamic

D-06

Behind-the-Back

3 × 12 / side

Dynamic

D-16

Hesitation Attacks

3 × 10

Power

Through contact.

Pads, bodies and bumps. Finish strong anyway.

Power

D-07

Pressure Crossovers

3 × 10

Power

D-08

Retreat & Attack

4 × 6

Power

D-09

Snatch-Backs

3 × 8 / side

Power

D-19

Trap Escapes

3 × 8

Power Endurance

Conditioned skill.

High-rep circuits that hold form under fatigue.

Power Endurance

D-10

Two-Ball Circuit

3 rounds

Power Endurance

D-11

Full-Court Combos

6 rounds

Power Endurance

D-12

Chair Attacks

4 rounds

Power Endurance

D-22

Dribble Gauntlet

3 rounds

Rebound

Box-outs, taps and outlets to end possessions.

Drills

Prep

Footwork first.

Slow, controlled reps to lock in the pattern before adding speed.

Prep

R-01

Box-Out Reps

3 × 10

Prep

R-02

Chin & Tuck

3 × 10

Prep

R-03

Outlet Footwork

3 × 10

Prep

R-13

Stance & Width

3 × 15s

Dynamic

Full speed.

Game-pace reps with a live dribble and real closeouts.

Dynamic

R-04

Tip-Back Drill

3 × 8

Dynamic

R-05

Rebound & Outlet

4 × 6

Dynamic

R-06

Crack-Back Blocks

3 × 6 / side

Dynamic

R-16

Chase-Down Rebounds

3 × 8

Power

Through contact.

Pads, bodies and bumps. Finish strong anyway.

Power

R-07

Traffic Rebounds

3 × 8

Power

R-08

Two-Man Blockouts

3 × 8

Power

R-09

Over-the-Back Finishes

3 × 6

Power

R-19

Blockout Battles

3 × 10s

Power Endurance

Conditioned skill.

High-rep circuits that hold form under fatigue.

Power Endurance

R-10

Board Sprint Circuit

4 rounds

Power Endurance

R-11

Tip Ladder

3 rounds

Power Endurance

R-12

Free-Throw Blockouts

3 × 6

Power Endurance

R-22

Rebound Ladder

3 rounds