Off-Season Week Training Plan
A 6-day individual training week for players who want to build skills and strength in the off-season, balancing ball handling, shooting, and athletic development with built-in recovery.
60 minutes
Players — individual workout
Ages 13-15
1Monday: Ball Handling & Footwork
Warm-up · 10m2Monday: Two-Ball Rhythm Work
Skill work · 15m3Tuesday: Form Shooting & Footwork
Skill work · 15m4Wednesday: Attack Moves & Finishing
Drill · 20m5Thursday: Conditioning & Agility
Drill · 15m6Friday: Game-Speed Shooting
Skill work · 15m7Saturday: Competitive Finish (Beat-the-Pro)
Drill · 15m8Sunday: Mobility & Recovery Cooldown
Cooldown · 10mRun this plan with your team
Build this exact plan in the practice planner, assign drills to your roster, and export it — free to start.
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