1v1 · ONE 01
First-dribble separation
In pairs, the defender holds the ball in triple threat. The attacker takes it on their own signal, crosses in front and drives with the ball away from contact. Only one pair attacks at a time.
NHA · COACHES
Drills
Browse 134 adapted exercise cards by training goal. Each card links to its page in the English and Norwegian PDF collections.
129 cards
1v1 · ONE 02
Catch and go
Two players pass quickly around the arc. On the whistle, the player holding the ball drives to finish in the paint while the partner recovers to defend.
1v1 · ONE 03
Create space on a cut
In a group of three, an off-ball attacker starts beside a defender with closed eyes. Touch the defender to activate them, then choose a backdoor or curl cut to receive and finish.
1v1 · ONE 04
Protect a dribble advantage
The ballhandler moves in front of a stationary defender. Contact activates the defender; hold them on the back for three seconds with a live dribble before attacking the open lane.
1v1 · ONE 05
Attack from a handoff
A defender dribbles into a central handoff, then circles between two cones to recover. The receiver uses a zero step and an aggressive first dribble to attack the basket.
1v1 · ONE 06
Lead with the contact shoulder
The attacker starts dribbling with the shoulder away from the ball ahead of the defender. Drive across the defender's path and keep that shoulder in front to protect the advantage.
1v1 · ONE 07
Use the inside arm
Attack and defense start shoulder to shoulder at the perimeter. The attacker dribbles while maintaining legal contact with the inside arm and keeps the ball outside the defender's reach.
1v1 · ONE 08
Finish through contact
The defender starts in front but must keep both arms extended. The attacker seeks the defender's torso, creates space through contact and finishes at the rim.
1v1 · ONE 09
Use touch at the rim
A defender with hands behind the back blocks the route to the basket. The dribbler chooses when to attack and must finish inside the paint with reach and touch.
1v1 · ONE 10
Change pace to beat the defender
The attacker and defender walk together from roughly ten metres out. The attacker controls the tempo, then changes speed; the defender may steal only inside the arc.
Shooting · ONE 11
Catch and shoot off a screen
The attacker drops a cone to trigger the defender, sprints around a chair as an off-ball screen, receives from a moving passer and shoots before the closeout.
Shooting · ONE 12
Two-ball catch-and-shoot stop
The defender drops two balls and collects one after the bounce. The attacker sprints to the free ball, stops in balance and shoots without dribbling as the defender closes out.
Shooting · ONE 13
Shoot under a contested closeout
Facing each other, both players hold a ball. The attacker releases the lower ball; the defender releases the upper. The attacker catches the upper ball and shoots while the defender retrieves the lower before contesting.
Shooting · ONE 14
Catch after screen-the-screener
Three players form a high-post, wing and top triangle. Pass, set an off-ball screen, pass to the cutter, then screen the first screener; a coach's call triggers the shot and closeout.
Defense · DEFENSE 01
Defensive progression
Pairs progress from a dead-dribble contest to restricted-space pressure, live dribble near the rim and a transition stop. Change roles after short timed rounds.
Defense · DEFENSE 02
Limit the crossing point
The defender throws the ball off the backboard for the attacker to collect, then races to establish position and stop the drive through the designated area.
Defense · DEFENSE 03
Keep the ball out of the middle
Pairs start near half court. The attacker has seven seconds to reach the basket; the defender steers the ball away from the paint and protects the central lane.
Defense · DEFENSE 04
Introduction to closeout
A defender starts away from the wing attacker and closes on the pass. Arrive quickly, shorten the final steps and contain the first drive.
Defense · DEFENSE 05
Defensive recovery
An attacker drives from the wing and kicks to the corner. The helper recovers around a cone to contest the next catch and possible drive.
Defense · DEFENSE 06
Defend a wing catch
The wing attacker passes to a coach at the top, then works to receive again. The defender moves from the passing lane into an effective on-ball closeout.
Defense · DEFENSE 07
Defend the passing lane
A marked attacker moves between wing and corner while two passers shift the ball. The defender adjusts body angle, hand position and distance to deny the catch.
Defense · DEFENSE 08
Weak side to strong side
Attackers occupy a wing and the opposite corner. The defender starts in help and must rotate toward the ball, then recover as possession changes sides.
Defense · DEFENSE 09
Understand strong and weak side in 2v2
Two attackers on the wings move the ball through a central passer. Defenders alternate ball pressure and help position on every pass.
Defense · DEFENSE 10
Introduction to 2v2 coverage
Two attackers at the top and wing play against two defenders. Move from denial to safer help coverage, protecting the drive while staying ready to recover.
Defense · DEFENSE 11
Four 1v1s with help coverage
Four ballhandlers face paired defenders in different half-court spots. Activate one drive at a time while the other defenders shift into coverage and recover.
Defense · DEFENSE 12
3v3 from the wing
Start with the ball on a wing and teammates at the top and corner. Play live 3v3; off-ball defenders react to penetration and passing angles.
Defense · DEFENSE 13
3v3 whistle reaction
Three attackers are matched at the top and both wings. A whistle changes the defensive task; players communicate and reorganise immediately.
Defense · DEFENSE 14
Continuous 3v3, middle drive
Begin with a live central drive and two wing attackers. The defense rotates from the help side, then resets quickly for the next repetition.
Defense · DEFENSE 15
Continuous 3v3 via the coach
Three-player teams alternate attack, defense and waiting under the rim. Pass to a coach outside the arc to trigger a new possession and rapid defensive activation.
Defense · DEFENSE 16
Read the last defender in 2v2
A perimeter ballhandler beats initial pressure while a second attacker occupies the weak side. The last defender reads ball and receiver before committing to help.
Defense · DEFENSE 17
3v2 plus one from the baseline
A baseline action creates a temporary 3v2. The trailing defender sprints back as the two initial defenders protect the basket and communicate assignments.
Defense · DEFENSE 18
3v3 baseline help
Set attackers at the wing, near corner and weak side. The defender closest to the baseline rotates to stop penetration, then the three defenders recover to shooters.
Defense · DEFENSE 19
3v2 plus one from a backdoor
A backdoor cut triggers an advantage against two set defenders. The recovering player rejoins from behind while the back line protects the rim and passing lane.
Defense · DEFENSE 20
4v3 plus one with last help
Four attackers occupy both corners and wings. The last defender delays the drive in a 4v3 until the trailing teammate returns, then everyone matches up.
Defense · DEFENSE 21
Defend diamond and cross screens
Use paired guards and posts to run diamond entry into a cross-screen. Defenders communicate the first off-ball screen and then the low-post exchange.
Defense · DEFENSE 22
Defend cross-screen and exit
A low-post cross-screen frees a receiver who then exits toward the perimeter. Defenders track the cutter, negotiate contact and close out on the catch.
Defense · DEFENSE 23
Hammer and handoff defense
Attackers combine a corner hammer screen with a handoff exit. Defenders identify the screening angle, communicate switches and protect the corner shot.
Defense · DEFENSE 24
Defend UCLA and shuffle entry
Run a UCLA entry followed by a shuffle cut. Defenders stay connected through consecutive off-ball screens and protect the route toward the rim.
Defense · DEFENSE 25
Next coverage against pick-and-roll
Set a ball screen and involve the next defender in the coverage. The on-ball pair contains the ball while a third defender anticipates the roll and recovery.
Rebounding · DEFENSE 26
Close out and box out
Three attackers face three defenders, with a coach holding the ball. Close out on the pass or shot, then locate an opponent, make contact and secure the rebound.
Rebounding · DEFENSE 27
Three-player rebounding rotation
Three defenders start near their attackers. The coach shoots; defenders rotate to the nearest threat, box out and pursue the ball.
Rebounding · DEFENSE 28
Sumo rebounding
Place a loose ball near the mid-post. Two players compete for inside position using balanced footwork and legal body contact before collecting it.
Rebounding · DEFENSE 29
Two-ball rebounding
Two passers with balls start on the wings; three attackers and defenders occupy the lane. React to either shot, rotate, box out and pursue the live rebound.
Rebounding · DEFENSE 30
Break the mirror
An attacker and defender face each other while a coach shoots from the corner. The attacker breaks the mirror movement to reach the rebound; the defender must find and seal them.
Defense · DEFENSE 31
Foosball transition
Three attackers start in a line against a defender who passes to one of them. The group breaks forward while the defense forms a temporary 3v2 and recovers.
Defense · DEFENSE 32
Launched transition
A running pass starts the attack from one end. Attackers sprint into lanes and defenders activate at the same moment to stop an early shot.
Defense · DEFENSE 33
Continuous 3v3 activation
Two teams of five cycle through live 3v3. A pass to a runner activates new attackers and defenders; communicate early on each change.
Defense · DEFENSE 34
4v3 plus the scorer
Four attackers break against three defenders after an outlet. The previous scorer must recover into the fourth defensive spot to complete the matchup.
Defense · DEFENSE 35
4v4 with colour calls
Coloured cones mark recovery routes. During the coach's shot, call a colour; two defenders loop around those cones before rejoining the transition defense.
Defense · DEFENSE 36
Basic shell drill
Four attackers occupy both wings and corners. The coach passes; defenders rotate through on-ball pressure, first help, last help and recovery positions.
Defense · DEFENSE 37
Switch shell
Start from the basic shell with a one-dribble limit. On the coach's signal, change the defensive matchup and communicate each switch without losing help shape.
Defense · DEFENSE 38
Motion shell
Keep the four-out shell alignment, then add simple cuts and offensive movement. Defenders adjust to the ball and cutters on every action.
Defense · DEFENSE 39
Screening shell
Play wing pick-and-roll within a shell setup. The defense applies its chosen screen coverage, including help and recovery behind the ball.
Defense · DEFENSE 40
Disadvantage shell
Four defenders rotate inside the paint before a pass. When the coach releases the ball, three close out first and must cover the fourth attacker until the last defender arrives.
Fast break · FASTBREAK 01
Touchdown
Two teams of four or five start on opposite baselines. The coach tosses the ball up; teams may pass but not dribble and score by placing the ball on the far baseline.
Fast break · FASTBREAK 02
Touchdown flag
Play Touchdown with one more constraint: a two-hand defensive touch forces the ballhandler to leave the ball and switch to defense. The new attack breaks immediately.
Fast break · FASTBREAK 03
3v3 anti-FIBA
Play continuous 3v3 without waiting for the official to return the ball after a score. Restart quickly from the baseline and attack before defense sets.
Fast break · FASTBREAK 04
3v2 plus one from the baseline
Start the break from a baseline inbound. Pass and move into a 3v2 advantage while the third defender chases back into the play.
Fast break · FASTBREAK 05
The countdown
Set a team scoring target and short time limit. Players run, dribble and finish quickly; once they score, they move to the designated waiting area.
Skills · FASTBREAK 06
Outlet pass and first step
Pass to a runner moving toward the ball, receive with a zero step and accelerate into the open lane. Emphasise timing and body orientation.
Skills · FASTBREAK 07
Outlet pass and separated finish
After receiving in stride, push the ball ahead with a long dribble near the arc. Regain it in rhythm and coordinate the final steps toward the basket.
Skills · FASTBREAK 08
One-hand ball control
Receive a transition pass with one hand while turning the upper body toward the ball. Cushion the catch without slowing the running line.
Skills · FASTBREAK 09
Cross court with one dribble
Begin at the baseline with a running start. Cover as much ground as possible with one controlled dribble before the finish.
Skills · FASTBREAK 10
Zero-step layup line
Use a moving layup line to receive at pace and organise the zero step before the final approach. Rotate passer, finisher and rebounder.
Fast break · FASTBREAK 11
Inside transition lane
Give the point guard an inside lane for the first outlet. Recover the rebound, advance centrally and find runners in the wide lanes.
Fast break · FASTBREAK 12
Wide transition lanes
Wings sprint close to the sidelines to stretch the floor. Keep the centre available for the ball and trailing players, then cut on the pass.
Fast break · FASTBREAK 13
Two wings in one lane
Start with both wings on one side. Use a sideline pass and staggered runs to create passing space for the players arriving behind.
Fast break · FASTBREAK 14
Manage the central lane
Five players run the break: the ball takes an inside lane, wings widen and the two bigs fill the central and trailing spaces. Read rebounder and runner roles.
Fast break · FASTBREAK 15
1-2-3-4-5 finishes
Run five consecutive transition attacks, rotating the finisher so every player scores once. Preserve lane spacing and pass timing on each repetition.
Finishing · FASTBREAK 21
Choose the finishing side in 1v1
Receive a central outlet and sprint toward the basket while a defender leaves the opposite corner. Read the defender's recovery and choose the better finishing lane.
Finishing · FASTBREAK 22
Activated layup line
Turn a standard layup line into a live transition finish. The rebounder or defender activates near the arc, forcing the runner to make a game-speed choice.
Finishing · FASTBREAK 23
Adjusted finish under pressure
A runner receives from a passer and finishes while the coach introduces a second ball near the rim. Adapt body position and finish through disruption.
Finishing · FASTBREAK 24
Pass and cut with a decision
The coach passes from the middle of the paint. The receiver chooses a side and cuts around the defender to receive again and finish.
Finishing · FASTBREAK 25
Four-second 3v2
Start a 3v2 advantage. From the first pass, the attack has only four seconds to shoot; move without the ball and limit extra passes.
Fast break · FASTBREAK 26
Foosball numbers advantage
Three attackers line up like a foosball bar. A defender passes to one to start the break; read the 3v2 and finish before the trailing defender returns.
Fast break · FASTBREAK 27
Launched outlet
Pass the ball ahead to a runner as teammates and defenders release together. Sprint into wide lanes and make the first decision at speed.
Fast break · FASTBREAK 28
Continuous 3v3 activation
Teams cycle through 3v3 with a new running pass after each possession. Fresh defenders enter late, creating an early transition window.
Fast break · FASTBREAK 29
4v3 plus activation
Four attackers run against three defenders. A fourth defender enters after a scoring or passing trigger, so the attack must exploit the early advantage.
Fast break · FASTBREAK 30
4v4 with colours
On the coach's shot, call a coloured cone. Two defenders detour around that colour before recovering, while four attackers push the break.
Fast break · FASTBREAK 31
Eight-player Pistons
Two teams begin with a 2v2 at mid court and corner runners at each end. Continue through successive attacks, adding the waiting players as the ball changes direction.
Fast break · FASTBREAK 32
Twelve-player Pistons
Expand the Pistons rotation to twelve players. Keep the same full-court flow but add more passing and defensive recovery decisions.
Fast break · FASTBREAK 33
Pistons with running entry
Start the Pistons sequence with a player receiving on the run. Preserve the continuous attack-defense change while entering at full speed.
Fast break · FASTBREAK 34
Pistons SOS
Add an emergency recovery constraint to the full-court Pistons pattern. Players identify the most dangerous runner and protect the rim first.
Fast break · FASTBREAK 35
Pistons to the trailer
Use the late-arriving trailer as an option in the Pistons flow. Read whether to finish early or reverse to the player arriving behind the ball.
Fast break · FASTBREAK 36
Endless diagonals
Players run repeated diagonal transition routes across the full court. Pass ahead, finish and join the next wave without stopping.
Fast break · FASTBREAK 37
Three courts
Divide the group across three playing lanes or courts. Teams transition rapidly between them, maintaining spacing and recognising the next scoring target.
Fast break · FASTBREAK 38
Competitive 2v0
Pairs race in 2v0 transition with a scoring or time target. Share the ball, fill separate lanes and finish efficiently.
Fast break · FASTBREAK 39
Four courts for four
Organise four simultaneous transition stations. Players rotate after a finish, keeping the pace high and the next group ready.
Fast break · FASTBREAK 40
3v3 turning into defense
Play continuous 3v3. A finish or turnover activates the next wave, and the attacking group must react immediately as defenders.
Decision-making · DECISIONS 01
The bomb
Arrange four mixed-colour cone lines. Teams race to solve the coach's colour or number call without the ball, communicating under a short time limit.
Decision-making · DECISIONS 02
Scrabble
Pairs move with one ball while collecting letter or word challenges. A pass and finish earns the next clue; think and coordinate before the attempt.
Decision-making · DECISIONS 03
Treasures, pirates and sharks
Pirates dribble to collect cone treasures and place them in hoop boats. Sharks tag them; a tagged pirate drops the treasure and makes a free throw before returning.
Decision-making · DECISIONS 04
The padlock
Pairs run to score from distance off the dribble. Each successful shot unlocks the next team cone or target; choose shots and organise the sequence.
Decision-making · DECISIONS 05
Settlers of Catan
Use coloured pieces, hoops and cones as a board-game court. Teams pass and finish to collect resources and decide where to build toward a points target.
Skills · DECISIONS 06
Decision layup line
Attackers start on the wing and receive from a low-post rebounder. Choose the finishing route from the defender's or passer's cue rather than repeating one layup.
Skills · DECISIONS 07
Avoid the middle
Six cones form a hexagon with dribblers around it and two in the centre. The inner players scan and react to outside movement without losing ball control.
Skills · DECISIONS 08
Read your teammate
Two passers start in the paint and two runners in the corners. Receive at speed with a zero step, use one dribble and read the teammate's line before finishing.
Skills · DECISIONS 09
The name game
Half the group has a ball and all move around the court. Call a teammate's name before passing, then relocate and find the next available receiver.
Skills · DECISIONS 10
Add and multiply
Pairs alternate shooter and rebounder. Select shots to reach exactly 31 points within one minute without exceeding the total.
1v1 · DECISIONS 11
1v1 with offensive advantage
The defender passes to a coach, allowing the attacker to move toward a handoff and attack the temporary angle before defense recovers.
1v1 · DECISIONS 12
1v1 touching a cone
The defender passes from between two cones to the attacker, then touches one cone before recovering. The attacker reads which side opens and finishes.
1v1 · DECISIONS 13
1v1 with a live-ball read
Coaches and defenders occupy different perimeter gates. The ballhandler keeps dribbling, reads the open gate and changes pace or hand to exploit it.
1v1 · DECISIONS 14
Pass and defend 1v1
A ballhandler starts from one line, passes and immediately becomes the defender. The receiver must recognise the transition moment and attack before the matchup is set.
1v1 · DECISIONS 15
Read the defender on the catch
A defender touches the coach's hand as the attacker runs to receive. Attack the space exposed by the recovery angle after the catch.
1v1 · DECISIONS 16
Launched 1v1 plus help
A dribbler and defender walk from near mid court. On the change of pace, a helper steps away from the lane; read the remaining coverage and finish.
1v1 · DECISIONS 17
1v1 with corner help
The defender begins behind the ballhandler and chooses when to activate. A helper moves from the corner; the attacker reads contact and the open finishing angle.
1v1 · DECISIONS 18
1v1, read the help side
The wing ballhandler attacks while a coach and two helpers occupy the paint. Read which defender commits, then finish or move the ball into free space.
1v1 · DECISIONS 19
Read stunt and recover
Drive toward the baseline as a help defender makes a brief stunt. The weak-side teammate relocates; decide between the finish and the pass before recovery.
1v1 · DECISIONS 20
1v1 from a Flex screen
A wing passer feeds a cutter using a horizontal Flex screen between the low posts. Catch through contact and read the defender's pursuit toward the basket.
Passing & spacing · DECISIONS 21
Read the pass
Players rotate through wing and corner lines. A coach blocks one passing lane; the driver reads it and chooses the open extra pass.
Passing & spacing · DECISIONS 22
Read the pass and cut
Start with the same blocked-lane read, then the passer cuts into the gap the coach leaves. Link the pass choice to off-ball movement.
Passing & spacing · DECISIONS 23
2v0 off-ball read
A wing ballhandler drives baseline or middle. The low-post teammate reacts by lifting, cutting or spacing to keep a passing window open.
Passing & spacing · DECISIONS 24
Play on arrival
Three players flow into half court from transition. As the wing receiver chooses a cut, the passer fills the vacated central space and stays available.
Passing & spacing · DECISIONS 25
3v0 in reduced space
Three players occupy tight spaces with multiple balls. Coordinate dribbles, exchanges and cuts without colliding or closing passing lanes.
Passing & spacing · DECISIONS 26
5v0 in reduced space
Expand the reduced-space pattern to five players and three balls. Use cuts and replacements to maintain collective spacing as possessions move.
Passing & spacing · DECISIONS 27
Continuous 2v0 backdoor read
A coach shows either the baseline or middle route. The cutter reads the open side and chooses backdoor or curl while the passer times the ball.
Passing & spacing · DECISIONS 28
Dynamic backdoor line
Corner and top players exchange passes while two coaches vary their defensive positioning. Cut behind an overplaying defender and rotate into the next repetition.
Passing & spacing · DECISIONS 29
3v0 banana-cut line
A corner-to-wing pass triggers an off-ball banana-shaped cut from the opposite wing. Time the catch and keep the third player in a useful spacing spot.
Passing & spacing · DECISIONS 30
Circular 4v0 movement
Two wings and two corners react to the ballhandler's chosen drive. Make three passes before finishing, cutting and replacing in a circular pattern.
Small-sided games · DECISIONS 31
2v1 plus one with coverage
A wing ballhandler attacks with a teammate on the weak side. One defender starts behind the ball and another in help; read the handoff and the rotating coverage.
Small-sided games · DECISIONS 32
2v2 with a strong-side edge
A top passer and two receivers face defenders starting back to back. One defender chooses a receiver, creating a short advantage on the strong side.
Small-sided games · DECISIONS 33
Mirror 2v2 with chairs
Two mirrored ballhandler-defender pairs start facing away from the basket near chairs or cones. The turn creates an uneven transition; recognise the open lane.
Small-sided games · DECISIONS 34
3v2 plus one touching the coach
Three attackers begin around the wing and weak side. A defender must touch the coach before joining, creating a temporary 3v2 to exploit.
Small-sided games · DECISIONS 35
3v3 ball toss
Six players form a line; the first three defend and the last three attack after a tossed ball. Identify matchups and communicate during the chaotic start.
Small-sided games · DECISIONS 36
3v3 choosing attack spaces
A top ballhandler and three off-ball locations create contested choices. Move to the best open space as the coach introduces the pass and the defenders respond.
Small-sided games · DECISIONS 37
Continuous 3v3, uncertain rotation
Three teams rotate attack, defense and waiting. After each possession, players must identify their next role and transition without a predictable sequence.
Small-sided games · DECISIONS 38
4v4 with weak-side rotation
Two wings and two corners play 4v4 while a coach alters the weak-side position. Attackers read the new passing or cutting gap; defenders communicate the rotation.
Small-sided games · DECISIONS 39
4v4 attacking a closeout
Defenders begin inside the paint and close out to wings and corners on the pass. Attack the first unstable closeout with a decisive first dribble or extra pass.
Small-sided games · DECISIONS 40
4v4 defensive communication
Four attackers occupy shell positions while defenders start in the paint. The coach's signal and cones change assignments; defenders call out roles before the first pass.
Adapted from the supplied drillbooks by @coachperebcn. Diagrams retain the source actions and are presented in NHA colours. The cards are concise coaching adaptations; consult the original material for full progressions and context.