Dynamic warm-up with landing

Setup

1. Four lines on the baseline, one per lane; balls on the far baseline.
2. Cones at the free-throw line, halfway and the far free-throw line mark each station.

How it runs

1. Jog, skip and side shuffle out and back (3 minutes).
2. Short jumps forward, landing on two feet then on one leg and holding for 2 seconds (3 minutes).
3. Change-of-direction cuts at each cone, then quick jumps over a line (3 minutes).
4. Pick up a ball and finish with speed dribbling and lay-ups (3 minutes).

Coaching points

• Land soft: bend at hips and knees, knees over toes, never caving in.
• Hold every single-leg landing still before the next rep.
• Cut off the outside foot with a low hip, not a straight leg.
• Build speed through the routine; the ball work is at game pace.

Common mistakes

• Stiff-legged landings with knees falling inward.
• Rushing the balance work to get to the ball.