3-month skills workout plan for senior players aged 18 to 20

• 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: Elevate shooting, ball-handling, finishing, defense, and conditioning to an elite level. Some of these drills require a partner. If you are practicing by yourself adapt.
Structure:

• 5-6 workouts per week (90-120 minutes per session).
• High-intensity, game-specific drills with progressive complexity.
• Skill tracking & film study to monitor progress.

🗓️ Month 1: Skill Refinement & Efficiency

Focus: Perfect mechanics, improve shooting consistency, ball-handling control, and defensive positioning.

🟢 Week 1-4 Workout Plan

📌 Dribbling & Ball-Handling (20 min)

1. Stationary Ball-Handling (30 sec per move) – Pound dribbles, crossovers, between-the-legs, behind-the-back.
2. Cone Weave Dribbling (5 reps each move) – Hesitation, double crossover, spin move, step-back.
3. Two-Ball Dribbling (3 rounds, 30 sec each) – Simultaneous, alternating, crossovers.
4. Live Defender 1-on-1 Ball-Handling (10 possessions) – Apply moves against pressure.

📌 Shooting (40 min)

1. Form Shooting (50 makes close range) – Focus on mechanics.
2. Catch-and-Shoot (75 makes total, mid-range & three-point) – Stationary and off movement.
3. Off-the-Dribble Shooting (40 makes each) – One-dribble pull-up, sidestep, step-back.
4. Shooting Off Screens (50 makes total) – Curl, flare, pop, fade.
5. Free Throws (25 makes per workout) – Build consistency under fatigue.

📌 Finishing (25 min)

1. Mikan Drill Variations (30 makes each) – Classic, reverse, power.
2. Floater Series (20 makes each hand) – One-foot and two-foot floaters.
3. Through-Contact Finishing (10 makes each side) – Absorbing contact while finishing.
4. Fast-Break Layups (10 makes each side) – Speed and control under pressure.

📌 Defense & Conditioning (25 min)

1. Defensive Slide & Sprint Drill (4 rounds, 30 sec each) – Slide, recover, sprint.
2. Mirror Drill (3 rounds, 30 sec each) – Reacting to offensive player’s movements.
3. Full-Court Closeouts (3 rounds, 5 reps each) – Sprint, stop, contest.
4. Suicides & Footwork Drills (4 rounds, 30 sec each) – Explosiveness and agility.

🗓️ Month 2: Game-Speed Execution & Decision-Making

Focus: Increasing intensity, reading defenses, and improving shot versatility.

🟢 Week 5-8 Workout Plan

📌 Dribbling & Ball-Handling (20 min)

1. Pressure Dribbling (3 rounds, 30 sec each) – Defender applies full-court pressure.
2. Escape Dribble into Attack (10 reps each side) – Retreat, crossover, explode.
3. Pick-and-Roll Reads (10 reps each scenario) – Attack based on defensive coverage.

📌 Shooting (45 min)

1. Quick-Release Shooting (75 makes total) – Limited time to get shots off.
2. Transition Shooting (50 makes total) – Sprint into catch-and-shoot.
3. Live-Defender Shooting (10 reps each) – Defenders contest every shot.
4. Late-Game Free Throws (20 makes under fatigue) – Simulate end-of-game pressure.

📌 Finishing (25 min)

1. Euro Step & Floater Drill (10 makes each side) – Game-speed footwork.
2. One-on-One Finishing (10 reps each) – Drive past a live defender to score.
3. Power Finishes (10 makes each side) – Initiate contact and finish strong.

📌 Defense & Conditioning (30 min)

1. Full-Court Defensive Pressure Drill (3 rounds, 30 sec each) – Guard ball-handlers full-court.
2. Defensive Recovery & Closeout Drill (3 rounds, 30 sec each) – Sprint, recover, contest.
3. Defensive Rebounding Battle (10 reps each) – Box out and secure rebounds.
4. Sprint & Backpedal Drill (4 rounds, 30 sec each) – Defensive movement endurance.

🗓️ Month 3: Advanced Game Situations & Mental Toughness

Focus: Applying skills in live-game situations, improving reaction time, and mental composure.

🟢 Week 9-12 Workout Plan

📌 Dribbling & Ball-Handling (20 min)

1. Live Pick-and-Roll Play (10 reps each) – Score or assist based on defense.
2. Break the Trap Drill (3 rounds, 30 sec each) – Handle double teams effectively.
3. 1-on-1 Isolation Moves (10 reps each) – Attack from different spots.

📌 Shooting (50 min)

1. Game-Scenario Shooting (50 makes total) – Shots from typical game spots.
2. Contested Shooting (40 makes total) – Defender always present.
3. Late-Game Shot Making (20 makes total) – Simulate clutch situations.
4. Three-Level Shooting (50 makes total) – Mid-range, three-point, deep range.

📌 Finishing (25 min)

1. Finish Through Contact (10 makes each side) – Defender applies pressure.
2. Post & Perimeter Finishing (10 makes each) – Work on inside and outside finishes.
3. Fast-Break Finishing (10 reps) – Score in transition under pressure.

📌 Defense & Conditioning (35 min)

1. 1-on-1 Defensive Challenge (10 reps) – Guard for a full possession.
2. Closeout & Recovery Drill (3 rounds, 30 sec each) – Sprint, close out, recover.
3. Full-Court Press Reaction (5 reps each) – Handle different defensive schemes.
4. Endurance Sprint Drills (4 rounds, 30 sec each) – Build stamina for late-game situations.

🛠️ 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 weight training (squats, deadlifts, core work, plyometrics) 3-4x per week.
• Prioritize dynamic stretching, foam rolling, and recovery work.

🏀 Expected Results After 3 Months

✅ Elite ball-handling – Better control under pressure, quicker moves.
✅ Consistent, high-percentage shooting – Improved off-the-dribble and catch-and-shoot accuracy.
✅ Advanced finishing package – Stronger, more creative scoring at the rim.
✅ Lockdown defensive skills – Increased lateral quickness, closeouts, and positioning.
✅ Peak physical conditioning – Greater endurance, speed, and late-game effectiveness