Module 1
Shooting Mechanics & Shot Creation
Form shooting, arc & BRAD, foul shots, and deep-range mechanics – all in one place.
MEED Hoops Lab · Player Development
Build a Varsity-Level Skill Package
Organized modules for shooting, finishing, passing, ball handling, defense, and game IQ – designed so players, parents, and coaches all speak the same language. Built for players, parents, and coaches who want training outside of practice.
Shooting
Finishing
Passing
Triple Threat
Ball Handling
Defense
Game IQ
Rules
Position Lab
Physical Prep
Team Strategies
Coach Assignments
HOW TO BUILD YOUR WEEK
Start with a core plan, then add skill work.
Protect high-quality sprint/strength sessions, then layer skill sessions around practices and games.
01 · Core Plan Athletic development comes first
Build around mobility, sprinting, and jump/strength. Do these sessions when you’re well-rested (often mornings).
SPRINT2× / week
JUMP + STRENGTH2× / week
SESSION LENGTH~30-45 min
- In-season light: keep intensity high, volume modest.
- Schedule at least 1 rest day per week.
02 · Skill Add-On Choose skills using the modules
Skill training is separate from team practice/games. Minimum 3 days/week. Pick one focus, then layer in complements.
FREQUENCY3+ days / week
TIME RANGE30–120 min
CAP~2 hours
- Examples: shot mix, ball handling, triple threat, 1v1/3v3/5v5 reads.
- Keep reps game-like: pace, decisions, and fatigue awareness.
03 · Film + Recovery Growth = sleep, fuel, and deloads
Recovery drives improvement. Prioritize nutrition, hydration, and 8+ hours sleep so hard days stay high quality.
SLEEP8+ hours
BLOCK LENGTH10–16 weeks
DELOAD3–7 days
- After 5–10 weeks: take a longer break to fully reset.
- Out-of-season: add up to +1 sprint day and split skill focuses across the week.
EXAMPLE WEEK In-season light template
Sprint/strength in the morning when possible. Skills are separate from team practice.
Core
Skill
Team
Film
Recovery
Mon
Stretching/mobility · 10m
RPM · 2m
Sprint · 30m
Skill · 45–60m
Tue
Stretching/mobility · 10m
RPM · 2m
Jump + Strength · 30-45m
Team Practice
Wed
Film · 15–25m
Skill · 30–45m
Thu
Stretching/mobility · 10m
RPM · 2m
Jump + Strength · 30-45m
Team Practice
Fri
Stretching/mobility · 10m
RPM · 2m
Sprint · 30m
Skill · 45–60m
Sat
Stretching/mobility · 10m
Skill · 45–60m
RPM · 2m
Team / Game
Sun
Rest day
Film · 15–25m
Walk + Stretching/mobility
Plan next week
Use this as a starting point — adjust for games, school load, soreness, and recovery needs.
The Tool
Workout Builder + Weekly Plan
Build a weekly schedule from your drill library, save a clean PDF, and use the phone link to log what you actually did. This is the “planning layer” that connects every module on the site.
Plan fast
Pick day tabs, select tasks, copy to other days (merge).
Print clean
Save to PDF with optional “details” toggles per item.
Log on phone
Open the PDF → tap the link → log your workout.
Recommended workflow
- Pick 1 module (new players) or 2–3 modules (experienced).
- Build a 4–6 day week with the Workout Builder.
- Run the plan for 10–16 weeks, then deload and level up.
Skill Modules
Jump into the lab for any part of your game.Module 2
Finishing & Attacking the Rim
Angles, two-foot vs one-foot, contact finishes, floaters, and decision-making at the rim.
Module 3
Passing & Playmaking
Outlet passes, hit-ahead reads, drive-and-kick, extra passes, and creating easy shots for teammates.
Module 4
Triple Threat & Attacking Position
Stance, pivots, jab series, rip-throughs, shot fakes, and game reads so players are dangerous every time they catch the ball.
Module 5
Ball Handling / Dribbling
Handle under pressure, change of pace, and simple combos that actually show up in games.
Module 6
Defense & Rebounding
Stance, closeouts, team concepts, and rebounding habits that win possessions.
Module 7
Game IQ & Film Room
How to watch film, read coverages, and understand spacing, tempo, and roles.
Module 8
Rules & Footwork
Travel rules, jump-stops, 1–2 footwork, pivoting, and how to play fast without turnovers.
Module 9
Position Labs
What guards, forwards, and bigs need most: roles, responsibilities, and bread-and-butter skills.
Module 10
Physical Prep
Strength, mobility, warm-ups, and recovery so players can actually use their skills in games.
Module 11
Team Strategies
Offensive spacing, transition rules, defensive schemes, and simple actions that show up every game.
Module 12
Coach Assignments
Weekly film, written notes, and specific homework for Mary of Nazareth teams – all in one place.