Build a practice plan

Build single-leg balance and body control needed for stops and pivots.

1. Hop forward on two feet and land frozen in a balanced stance for 2 seconds.
2. Hop sideways, hop backward — freeze each time.
3. Hop on one foot and balance for 3 seconds, then the other.

• ✓ Land soft with bent knees.
• ✓ Freeze without wobbling — quiet landing.
• ✓ Keep eyes up, not on feet.

Build the foundational one-hand shooting motion without the pressure of a rim, locking in elbow alignment and release.

1. Stand 2 feet from a wall in a balanced stance, feet shoulder-width apart.
2. Place the shooting hand behind the ball with fingers spread; guide hand lightly on the side.
3. Raise the ball to eye level, elbow under the ball forming an 'L'.
4. Extend up and flick the wrist so the ball hits the wall at a taped target spot about 8 feet up.
5. Catch the rebound and repeat for 20 reps on each hand.

• ✓ Elbow stays directly under the ball — no chicken wing.
• ✓ Wrist snaps down so fingers end pointed at the floor (gooseneck finish).
• ✓ Ball comes off the fingertips, not the palm.

Teach the two-step layup footwork (right-left for righties) marching up a line.

1. Stand on the lane line, one step from the rim.
2. Step right, step left, jump and lay it in off the backboard.
3. March up the line one step at a time, repeating the right-left footwork.
4. Make 5 on the right side, then mirror to the left (left-right footwork).

• ✓ Right-hand layups jump off the left foot — and vice versa.
• ✓ Aim for the corner of the square every time.
• ✓ Keep the ball high and protected on the jump.