The Fly Baller Skills Program

You do not need a trainer to get better. You need a ball, a hoop and a plan. These eight lessons build on each other, and each takes 10 to 20 minutes.

Do two or three lessons per session, four days a week, and track your makes in a notebook. Warm up first, and stop if anything hurts.

Rising for a jumper: TonyTheTiger, CC BY-SA 3.0

Beginner · 10 min

Lesson 1: Form shooting

Groove a clean, one-motion shot close to the rim.

1. One hand Stand one step in front of the rim. Shoot with only your shooting hand, elbow under the ball. Make 10.
2. Add the guide hand Put the guide hand on the side of the ball. It does not push. Make 10.
3. Step back Move back one step at a time to the free throw line, making 5 at each spot.

Tip: Hold your follow-through until the ball lands. If you miss left or right, check that your elbow is under the ball.

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Beginner · 10 min

Lesson 2: The Mikan drill

The classic big man finishing drill, named after George Mikan, builds touch with both hands.

1. Start under the rim Stand just right of the basket. Lay the ball in with your right hand off the glass.
2. Catch and switch Catch it out of the net without letting it bounce, step to the left side and lay it in with the left hand.
3. Keep the rhythm Go back and forth for 60 seconds. Count makes. Try to beat the number each session.

Tip: Keep the ball high, above your shoulders, the whole time.

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Beginner · 10 min

Lesson 3: Stationary handles

Build a strong weak hand.

1. Pound dribbles 30 seconds hard with each hand, ball below the knee, eyes up.
2. Crossovers 30 quick low crossovers in front of you.
3. Figure eights Dribble the ball in a figure eight through and around your legs for 30 seconds.

Tip: Look at a spot on the wall, not at the ball.

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Intermediate · 12 min

Lesson 4: Moving handles

Take the moves on the move.

1. Zig-zag Dribble diagonally across the court, changing hands with a crossover at each turn.
2. Between and behind Repeat the zig-zag using between the legs, then behind the back at each turn.
3. Two balls Dribble two balls at once, together and then alternating, up and down the court.

Tip: Go slow and clean first, then add speed.

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Intermediate · 15 min

Lesson 5: Layup package

Finish with either hand and through contact.

1. Right and left layups Ten from each side. Right side: jump off the left foot, right hand. Left side: the opposite.
2. Reverse layups Drive along the baseline and finish on the other side of the rim using it as a shield.
3. Euro step Take a first step one way, then a long second step the other way, and finish.

Tip: Lift the knee on the same side as your shooting hand for power.

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Beginner · 10 min

Lesson 6: Defensive slides

Great defense starts with your feet.

1. Stance Feet wider than your shoulders, knees bent, hands active, back straight.
2. Lane slides Slide from one side of the lane to the other without crossing your feet. 30 seconds, rest, repeat 4 times.
3. Closeouts Sprint toward a cone at the arc, chop your steps and finish in stance with a hand up.

Tip: Stay low the whole time. Popping up is what lets ball handlers past.

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All levels · 10 min

Lesson 7: Free throw routine

Free throws are the only uncontested shots in basketball. Own them.

1. Build a routine Same number of dribbles, same breath, same look at the rim every time.
2. Shoot in pairs Shoot two at a time, like a game. Do 10 pairs and write down your makes.
3. Add pressure Do push-ups or a sprint for every miss, then shoot tired.

Tip: Track your percentage weekly. The routine matters more than the form.

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Intermediate · 12 min

Lesson 8: Game-shape conditioning

Skills fade when you are tired, so train tired.

1. Sideline sprints Run from sideline to sideline and back as many times as you can in one minute. Rest a minute. Repeat 4 times.
2. Shoot after sprints After each sprint set, make 5 free throws before resting.
3. Cool down Walk, stretch your hips, hamstrings and calves for 5 minutes.

Tip: Drink water, sleep well and rest at least one day a week.

Short coming soonA vertical video of this lesson will appear here. Follow YouTube @FlyBallerOfficial or join the newsletter.

This program is general fitness and skills information, not medical advice. Young players should train with an adult nearby, and anyone with an injury or health condition should check with a doctor first.

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