3-month skills workout plan for junior players aged 14 to 16

• Progressive skill development — Start with fundamentals and advance to game-speed drills.
• Game-like scenarios & conditioning — Improve decision-making, endurance, and in-game execution.
• Skill tracking & measurable results — Monitor progress in shooting percentage, dribbling efficiency, and defensive effectiveness.‍

Goal: Improve ball-handling, shooting, finishing, defense, and conditioning over 12 weeks. Some of these drills require a partner, adapt if you're practicing by yourself.‍

Structure:

• 4-5 workouts per week (90 minutes per session).
• Progressive intensity (starting with fundamentals, advancing to game-speed drills).
• Skill tracking (log makes, reps, and progress weekly).

🗓️ Month 1: Fundamentals & Consistency

Focus: Refining fundamentals, improving shooting mechanics, ball-handling control, and building endurance.

🟢 Week 1-4 Workout Plan

📌 Dribbling & Ball-Handling (20 min)

1. Pound Dribble (30 sec each hand) – Strengthen hand control.
2. Cone Weave Dribbling (5 reps each move) – Crossovers, between-the-legs, behind-the-back.
3. Two-Ball Dribbling (3 rounds, 30 sec each) – Pound dribble, alternating, and crossover.
4. Full-Court Dribble Attack (5 reps each) – Speed dribble, hesitation, in-and-out move.

📌 Shooting (30 min)

1. Form Shooting (50 makes close range) – Focus on mechanics.
2. Catch-and-Shoot (50 makes mid-range, 50 makes three-point) – Stationary shooting.
3. Off-the-Dribble Shooting (30 makes each move) – One-dribble pull-up, crossover into shot.
4. Free Throws (20 makes per workout) – Build routine and consistency.

📌 Finishing (20 min)

1. Mikan Drill (30 makes each hand) – Improve soft touch.
2. Reverse Layups (20 makes each hand) – Finishing from different angles.
3. Floater Series (20 makes each) – One-foot and two-foot floaters.
4. Finishing Through Contact (10 reps each side) – Drive through light defender contact.

📌 Defense & Conditioning (20 min)

1. Defensive Slide Drill (4 rounds, 30 sec each) – Improve lateral quickness.
2. Lane Closeout Drill (4 rounds, 30 sec each) – Sprint and contest a shot.
3. Sprint-Suicides (4 rounds, 30 sec rest between rounds) – Build endurance.
4. Footwork Agility Ladder (3 rounds, different footwork patterns) – Quick feet improvement.

🗓️ Month 2: Game-Speed Development

Focus: Increasing intensity, decision-making, and shooting versatility.

🟢 Week 5-8 Workout Plan

📌 Dribbling & Ball-Handling (20 min)

1. Speed & Reaction Dribbling (3 rounds, 30 sec each) – Random dribble moves with reaction cues.
2. Pressure Dribbling (3 rounds, 30 sec each) – Dribble while a partner applies light defense.
3. Change-of-Pace Attacks (5 reps each) – Hesitation, in-and-out, push crossover.
4. Escape Dribble & Pass (10 reps each side) – Retreat dribble into a strong pass.

📌 Shooting (35 min)

1. Quick-Release Shooting (50 makes total) – Catch-and-shoot under time pressure.
2. Shooting Off Screens (30 makes each type) – Curl, flare, pop.
3. Off-the-Dribble Shooting (40 makes) – Step-backs, pull-ups, sidesteps.
4. Mid-Range & Three-Point Shooting (100 makes total) – Focus on shot consistency.

📌 Finishing (20 min)

1. Euro Step & Floater Drill (10 makes each side) – Game-speed footwork.
2. Reverse Pivot Layups (10 makes each side) – Counter-move finishing.
3. One-on-One Finishing (10 reps each) – Drive past a live defender to score.

📌 Defense & Conditioning (20 min)

1. Full-Court Defensive Slide Drill (3 rounds) – Sprint, shuffle, recover.
2. Mirror Drill (3 rounds, 30 sec each) – Reacting to an offensive player's movements.
3. Defensive Rebounding Drill (10 reps each) – Box out and secure the rebound.
4. Sprint & Backpedal Drill (4 rounds, 30 sec each) – Defensive movement endurance.

🗓️ Month 3: Game-Specific Intensity & Decision-Making

Focus: Applying skills in game-like situations and mental toughness training.

🟢 Week 9-12 Workout Plan

📌 Dribbling & Ball-Handling (20 min)

1. Pick-and-Roll Reads (10 reps each) – Attack based on defender reaction.
2. Full-Court Live Dribble (5 rounds) – Play against a live defender.
3. Break the Trap Drill (3 rounds, 30 sec each) – Handle full-court pressure.

📌 Shooting (35 min)

1. Game-Scenario Shooting (50 makes total) – Off-the-dribble, off-the-catch, contested shots.
2. Late-Game Free Throws (10 reps under fatigue) – Simulate in-game pressure.
3. Transition Shooting (30 makes total) – Sprint into a shot from the wing or corner.

📌 Finishing (20 min)

1. Finish Through Contact (10 makes each side) – Defender applies physical pressure.
2. Reverse & Power Layup Drill (10 makes each) – Quick decision-making in traffic.
3. Fast-Break Finishing (10 reps) – Score in transition with a trailing defender.

📌 Defense & Conditioning (25 min)

1. Live 1-on-1 Defense (10 reps) – Force tough shots without fouling.
2. Closeout & Recovery Drill (3 rounds, 30 sec each) – Sprint, close out, and recover.
3. Full-Court Press Reaction (5 reps each) – Handle different press defenses.
4. Endurance Sprint Drills (4 rounds, 30 sec each) – Improve stamina for late-game performance.

🛠️ Additional Notes for Progression

📌 Skill Tracking:

• Record shooting percentages (free throws, mid-range, and threes).
• Log daily improvements in dribbling speed & defensive movement.
• Film some workouts to analyze mechanics.

📌 Game Simulation Workouts:

• Play 2-on-2 and 3-on-3 games to apply skills in live settings.
• Participate in scrimmages or pick-up games weekly.

📌 Strength & Mobility Focus:

• Incorporate bodyweight strength training (push-ups, squats, lunges, core work) 3x per week.
• Focus on dynamic stretching and flexibility exercises to prevent injuries.

🏀 Expected Results After 3 Months

✅ Improved ball-handling – Better control under pressure, faster dribble moves.
✅ Increased shooting accuracy – Higher percentage on open and contested shots.
✅ Stronger finishing – Better touch at the rim and scoring through contact.
✅ Better defensive awareness – Quicker closeouts, better on-ball and help defense.
✅ Enhanced endurance & explosiveness – More effective in late-game situations.