Warm-ups, cooldown stretches, bodyweight strength work, and conditioning drills — every one with real coaching cues, free for coaches and players.
Dynamic movement prep to raise heart rate and open up range of motion before practice or a game.
Jog in place or across the floor driving knees up toward chest height, pumping arms.
Jog forward kicking heels back to touch the glutes.
Step into a lunge, rotate the torso toward the front leg, then step through to the next lunge.
Holding a wall or partner for balance, swing one leg forward and back through a controlled range.
Facing a wall, swing one leg across the body and back out to the side.
Small to large circles forward then backward with both arms extended.
Lateral crossover-step movement across the floor, alternating in front and behind the lead leg.
Bend and walk the hands out to a plank, hold briefly, then walk feet up to the hands and stand.
From a lunge, drop the back knee, rotate the torso and reach the same-side arm to the ceiling.
Quick, small hops using only the ankles, minimal knee bend.
Static stretches to bring the heart rate down and maintain flexibility after training.
Extend one leg forward with heel down, hinge at the hips and reach toward the toes.
Pull one heel toward the glutes while standing, holding the ankle.
Hands on a wall, step one foot back with the heel down and lean forward.
Kneel in a lunge position and shift the hips forward while keeping the torso upright.
Sit and cross one ankle over the opposite knee, then gently lean forward.
Pull one arm across the chest with the opposite hand.
Raise one arm overhead, bend the elbow, and gently pull with the opposite hand.
Kneel and sit back onto the heels, reaching the arms forward and lowering the chest toward the floor.
Bodyweight strength exercises coaches and players can do with zero equipment.
Standard push-ups — hands under shoulders, body in a straight line from head to heels.
Feet shoulder-width apart, sit the hips back and down, then drive back up.
Step forward into a lunge, lower until both knees are near 90 degrees, then push back to standing.
Hold a forearm plank with the body in a straight line.
Lying on the back with one foot planted, drive the hips up while the other leg stays extended.
Back against a wall, slide down until the thighs are parallel to the floor, and hold.
From a plank position, drive knees alternately toward the chest at speed.
Drop to a plank, do a push-up, jump the feet back to the hands, then jump up.
Cardio and change-of-direction work to build basketball-specific conditioning.
Sprint from the baseline to each line on the court and back, touching each line.
Lateral defensive slides between cones or lines, staying low the whole rep.
Two-foot lateral jumps back and forth over a line, staying light and quick.
Explosive two-foot jump onto a sturdy box or platform, stepping down between reps.
Alternating rounds of jump rope work and rest — great for footwork and conditioning.
Sprint sideline-to-sideline touching each line, aiming for 17 or more touches in a target time.
Drop any of these straight into a timed practice plan in the SixSevenBall app — free to start.
Start freeDynamic warm-ups (high knees, leg swings, carioca) belong before practice or a game — they raise heart rate and open range of motion without reducing power output. Static stretches (holding a hamstring or quad stretch) belong after activity, during the cooldown, when muscles are already warm.
8-12 minutes is typical: a few minutes of dynamic movement prep followed by ball-handling and shooting to raise the heart rate further before drills or a game.
Almost none of it. Most of the strength and conditioning items here are bodyweight-only — a jump rope or a set of cones helps for a couple of the agility drills, but nothing here requires a gym.
Yes — inside the SixSevenBall app, the Practice Planner has a dedicated "Add stretch or conditioning" button that drops any of these straight into your run sheet as a timed block.