You can train anywhere with a ball, a hoop, and a timer. Here’s a tight 30‑minute session:
- 0–5 min: Dynamic warm‑up (high knees, hip openers, defensive slides).
- 5–12 min: Ball control ladder (pounds, crossovers, in/out, behind‑the‑back).
- 12–20 min: Footwork + shot circuit (jab → one‑dribble pull‑up, catch‑and‑shoot, layups).
- 20–27 min: Conditioning sprints (baseline to baseline ×6) + free throws (10).
- 27–30 min: Cool‑down stretch and notes in your training log.
Tip: Keep rest short (15–30s). Consistency beats intensity.