Basketball is the closest team sports gets to martial arts, requiring technical skill, agility, and deception.

Moreover, the training of basketball mirrors karate, with its progression starting with basics and only gradually building up towards the flashier moves.

• stationary dribbling ~ horse stance punching
• stationary ball handling ~ blocking
• passing ~ boxing
• above drills combined with moving ~ footwork and sparring combos
• stealing ~ throwing
• rebound ~ falling
• shooting ~ jump kicks

Stretching

• walking
  • knee highs
  • kick back
  • knee to chest walk
  • frankenstein walk
  • knee swivel out
  • side to side
  • power skips
• wall stretches
  • fwd leg swing
  • side leg swing
  • figure-4 wall sits

Ball Handling drills

stationary (10 per side)

• orbits:

  • head
  • waist
  • knees
  • leg
    • in → out
    • out → in

• standing dribbling (10 x high, 10 x low)

  • wide dribble
  • in → out
  • cross bounce pass
  • in → out → cross → wide
  • back bounce pass
  • bounce between legs

• walking dribbling

• (wide-cross, wide-cross) x (waist, knee high)

• (cross-cross) x (waist, knee high)

• in-out-cross-wide, in-out-cross-wide

• 45 degree zigzag:

• dribble-btwn, dribble-btwn

• dribble-behind, dribble-behind

• cross-btwn

• cross-behind, cross-behind

• cross-btwn-behind, cross-btwn-behind

• front-back x (waist, knee) x (R, L)

• dribble-hop-pivot

• LP-fwd-low, LP-back-low

• LP-fwd-high, LP-back-low

Teamwork

• 3 man weave (widen each lap)

Shooting

• shoot-rebound-pass x 5 shots x 5 spots
• game: first team to 10 points (5 spots, 1- or 2-pointers)