Looking to help your high school player reach the next level? This 1-hour basketball skills workout is built specifically for athletes aspiring to compete at the Division I level. It’s designed for explosive guards or wings aiming to become two-way threats—players who can handle pressure, shoot off movement, finish through contact, and defend multiple positions.

This routine mirrors the intensity and versatility needed to stand out in high-level youth basketball and college recruiting environments.

⏱️ Workout Overview (60 Minutes)

Each segment builds essential skills to elevate game-readiness, physicality, and basketball IQ:

Segment	Focus	Time
1. Dynamic Warm-Up & Movement	Footwork, mobility, activation	5 min
2. Ball Handling	Pressure resistance, speed, change of direction	10 min
3. Finishing	Touch, angles, contact finishes	10 min
4. Shooting	Catch-and-shoot, off-dribble, off movement	15 min
5. Game Reads	Situational scoring & decision-making	10 min
6. Conditioning & Free Throws	Mental toughness & poise	10 min

🔥 Segment 1: Dynamic Warm-Up & Movement (5 Minutes)

Goal: Prepare for high-intensity training with mobility and reaction drills.

• Dynamic Stretches: Hip openers, arm swings, hamstring scoops, toe touches (2 min)
• Agility Ladder or Cone Drills: Quick feet, lateral shuffles, crossover steps (1.5 min)
• Ball Movement Warm-Up: Dribble into jump stops, pivot footwork, jab series (1.5 min)

🏀 Segment 2: Ball Handling Under Pressure (10 Minutes)

Goal: Build tight control, rhythm, and change-of-pace under simulated pressure.

Intermediate Drills:

• 2-Ball Warm-Up (30s each: pound, high/low, alternating, crossover rhythm)
• Zig-Zag Cone Dribbling (2 moves per cone: cross, between, behind)
• Change of Pace Series: Walk-up into explosive dribble combos
• “Pound-Push-Pull” Drill: Pound dribble, hard push, pullback in sequence

Advanced Drills:

• Shadow Defender: Simulate trap and escape with retreat/split dribbles
• Live Reaction: Toss tennis ball or audio cue to trigger direction change
• Tight Window Pick-Up: Dribble into a quick gather and elevate into tight pull-up

Each drill: ~90s with short rest

🔥 Segment 3: Finishing at the Rim (10 Minutes)

Goal: Build creativity and confidence finishing against contact with both hands.

Intermediate Drills:

• Mikan Series (regular, reverse, power finishes x2 sets)
• 1-2 Foot Finishes: Euro step, stride stops, inside-hand reverses
• Contact Finishing Drill: Chair or pad bump into finish

Advanced Drills:

• Self-Passed Rim Reads: Sprint to catch, react, and finish based on imaginary help
• Float & React: Drive, float stop, then choose best finish (floater, push shot, reverse)
• Timed Finishing: 30-second bursts switching creative finishes side-to-side

Coaching Point: Focus on decision-making at the rim, not just form.

🌟 Segment 4: Shooting — Catch, Dribble, Movement (15 Minutes)

Goal: Develop consistency and rhythm in game-like shooting situations.

Intermediate Drills:

• Spot-Up Shooting + Relocate (corner-wing-top)
• 1-Dribble Pull-Ups (from wing and top of key)
• Sprint-Into-Shot (transition or trail simulation)

Advanced Drills:

• “5 Makes Per Spot” with pressure (miss = reset)
• 1-Dribble Escape into Side-Step 3
• Game Combo Move to Shot (e.g., Hezi → pull, tween → step-back, cross → burst → pull-up)
• 3-2-1 Shooting Challenge: 3 catch-and-shoot, 2 off-dribble, 1 movement shot (x3)

Optional: Use a timer or partner pass to simulate game speed.

🧠 Segment 5: Game Reads & Situational Decision-Making (10 Minutes)

Goal: Train reaction time and situational awareness for real game scenarios.

Intermediate Drills:

• Attack & Kick Setup: Drive middle, read help, pull-up or pass
• Pick-and-Roll Reads: Use chairs or cones for hedges and coverage cues
• 2-Dribble Shot Creator: Max 2 dribbles, read space, and score or reset

Advanced Drills:

• Random Cue Reaction: Audio or hand signal to drive, pass, or shoot
• Shot Fake + Re-Attack: React to closeouts and counter
• “Game Winner” Situations: 5 reps with 10-second clock to create a shot

Film sessions help identify body control, pacing, and decision speed.

🏃‍♂️ Segment 6: Conditioning & Mental Toughness (10 Minutes)

Goal: Improve endurance, focus, and performance under fatigue.

• Full-Court Sprint Finishes (3 dribbles max, layup x6)
• Pressure Free Throws: 3 in a row—miss = sprint and retry
• Suicide Shooting: Sprint lines, shoot immediately after
• 1-Minute Make Challenge: How many 3s can you hit in 60 seconds?

End on 5 straight made free throws. Miss? Repeat set of 3 until made.

🌎 Weekly Workout Variations

• Include live trap escapes and double-team reads
• Add mid-post and short corner work for combo guards/wings
• Swap decision-making for defensive closeouts and lateral footwork