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 workoutAges 13-15
Run sheet60 min
- 01Monday: Ball Handling & FootworkWarm-up · 10m
- 02Monday: Two-Ball Rhythm WorkSkill work · 15m
- 03Tuesday: Form Shooting & FootworkSkill work · 15m
- 04Wednesday: Attack Moves & FinishingDrill · 20m
- 05Thursday: Conditioning & AgilityDrill · 15m
- 06Friday: Game-Speed ShootingSkill work · 15m
- 07Saturday: Competitive Finish (Beat-the-Pro)Drill · 15m
- 08Sunday: Mobility & Recovery CooldownCooldown · 10m
Questions
Frequently asked questions
Q1Who is the Off-Season Week Training Plan practice plan for?
Off-Season Week Training Plan is built for players — individual workout coaching players in 13-15, and can be adjusted in length or intensity for other age groups.
Q2How long does the Off-Season Week Training Plan practice plan take?
Off-Season Week Training Plan runs 60 minutes total across 8 blocks: 1 warm-up, 3 skill works, 3 drills, 1 cooldown.
Q3What drills are included in the Off-Season Week Training Plan practice plan?
Off-Season Week Training Plan uses: Pound Dribble Series, Front and Reverse Pivot Series, Two-Ball Rhythm, Form Shooting Ladder, Curl / Fade Footwork, Cone Attack Series, Euro & Floater Package, 17s (Baseline Sprints), Agility Ladder Quick Feet, Pull-Up off 1 Dribble, 5-Spot Catch & Shoot, Beat-the-Pro (Make 21). Each links to its full breakdown in the drill library.
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