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🏀 Middle & High School Basketball Workouts to Prepare for Tryouts

As summer winds down and school tryouts approach, it’s the perfect time for middle school and high school players to focus on structured, game-like basketball workouts. At Pro Skills Basketball (PSB), we believe in training with purpose—emphasizing skill development, basketball IQ, and confidence. Whether you’re aiming to make your school team for the first time or trying to move up the depth chart, now is the time to put in consistent, focused work.

Below, we break down a multi-month training plan to help youth basketball players level up before school tryouts begin.

📆 Timeline: July–October Pre-Tryout Phase

This 3-4 month window is ideal for building real skill development—not just getting shots up. Focus on areas that coaches value: decision-making, effort, shooting consistency, and the ability to play within a team concept.

🏀 Why Offseason Training Matters

During the school year, most teams have limited time for player development. Offseason months—especially July through October—give players the chance to:

  • Sharpen fundamental skills

  • Improve athletic movement and stamina

  • Learn to play under pressure

  • Develop leadership and communication habits

  • Stand out when tryouts begin

At PSB, we don’t believe in hype—we believe in habits. Our Basketball Academies, Club Teams, and Camps all teach players how to train with intention and translate those reps to real games.

📋 Offseason Training Schedule (Middle & High School)

🔰 Beginner (New or First-Time Players)

Weekly Focus: Fundamentals, confidence building, and consistency
Frequency: 3 days/week

Day 1 – Ball Control & Finishing

  • Ball Handling (stationary & on the move): 15 mins

  • Layup series (strong/weak hand): 15 mins

  • Spot shooting (form focus): 10 mins

  • Footwork and balance drills: 10 mins

  • Free throws: 10 mins

Day 2 – Shooting & Passing

  • Passing on the move (wall or partner): 10 mins

  • Form shooting + midrange: 20 mins

  • Closeouts and footwork: 10 mins

  • Basketball conditioning (cone sprints): 10 mins

  • Free throws: 10 mins

Day 3 – Game Situations

  • 1v1 (with partner or shadow defender): 15 mins

  • Decision-making drills (read & react): 15 mins

  • Transition drills (3-dribble push into layup): 15 mins

  • Confidence-building journaling or film review: 15 mins

🏀 Intermediate (Played Before, Wants to Level Up)

Weekly Focus: Efficiency, decision-making, shot quality
Frequency: 4–5 days/week

Day 1 – Handles & Reads

  • Advanced ball handling (2-ball, pressure resistance): 15 mins

  • Game reads (drive/kick, pick & roll options): 20 mins

  • Closeout & slide footwork: 10 mins

  • Finishing through contact: 15 mins

Day 2 – Shooting & Conditioning

  • Shooting off the catch: 15 mins

  • Shooting off movement (pin-down or flare simulation): 20 mins

  • Mental reps (visualization, cue words): 10 mins

  • Full-court sprints + free throws under fatigue: 15 mins

Day 3 – Rest & Recovery

  • Light shooting + stretching

  • Film study or basketball IQ session

  • Optional: Partner workout or skill session

Day 4 – Competitive Edge

  • 1v1 situational scoring (3-dribble max): 20 mins

  • Game-speed passing & shooting with partner: 15 mins

  • Rebounding & hustle drills: 10 mins

  • Free throws with consequences: 10 mins

Day 5 – Combo Workout

  • Combine favorite drills from Days 1–4

  • Track shooting stats and progress over time

🔥 Advanced (Varsity-Level or Elite Club Team)

Weekly Focus: Efficiency, pace, physicality, reads under pressure
Frequency: 5–6 days/week

Day 1 – Explosive Starts

  • Movement prep & mobility: 10 mins

  • Ball screens & decisions: 15 mins

  • 3-level finishing (floater, euro, contact): 20 mins

  • Defensive breakdown drills: 15 mins

Day 2 – Pro Shooting Routine

  • Shooting off the dribble (change of direction): 15 mins

  • Relocation & movement threes: 20 mins

  • High-volume free throws (goal-based): 10 mins

  • Strength training: 20 mins

Day 3 – Film + Skill Maintenance

Day 4 – Live Situations

  • Game-based reps: 1v1, 2v2, or 3v3 with constraints: 30 mins

  • Transition scoring & decisions: 15 mins

  • Recovery & mental focus: 15 mins

Day 5 – Conditioning & Challenge

  • Full-court ball control into scoring: 15 mins

  • Reaction drills: 10 mins

  • Competitive shooting game (against clock or score): 15 mins

  • Closeout series + rebounding: 10 mins

🧠 Don’t Just Train Hard—Train Smart

Most players just get shots up. PSB players train with structure, purpose, and intensity. If your child wants to be ready for tryouts this year, now’s the time to commit to a consistent basketball development plan that blends:

  • Skill development

  • Basketball IQ

  • Conditioning

  • Confidence

And that’s exactly what we do in our PSB Basketball Academies, Club Teams, and Skills Clinics.

📍 Now available in 25+ cities, including:
Charlotte, Atlanta, Raleigh, Denver, Austin, Dallas, Nashville, Richmond, Boston, and more.
👉 Find your city here

💬 What Parents & Coaches Can Do

  • Encourage consistency over perfection

  • Support scheduled workouts (even 30–45 mins/day helps)

  • Watch film together or talk basketball IQ

  • Sign up for a local PSB program to supplement home training

🏁 Final Call to Action

Ready to take the next step in your child’s basketball journey?
Pro Skills Basketball offers Club Teams, Camps, Clinics, and Academies in 25+ cities across the U.S.
👉 Find your city and sign up today to join a program focused on real development, experienced coaches, and a culture that puts players first.

📩 Contact us at admin@proskillsbasketball.com
📞 Call us at 866-996-3888

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