Most players do not need more shooting. They need shooting with a plan. Random shots at the end of practice feel productive, but without a clear goal for each week it is hard to tell whether anything is changing.
Four weeks is a good block. It is long enough to build a habit and short enough to stay focused. This plan uses four sessions a week of about 45 minutes and moves from form, to range, to game speed. Adjust the numbers to your level; the order is what matters.
Before you start: the test
On day one, do a simple test you will repeat at the end of week four.
- Form check. Film five shots from the free-throw line from the side. Save the video.
- Spot shooting. Take 10 shots from each of five spots (both corners, both wings, top) at a distance where you can reach comfortably. Write down makes per spot.
- Free throws. Shoot 20. Write down makes.
Write the results somewhere you will not lose them. At the end, you will compare video and numbers, not feelings.
The plan at a glance
| Week | Focus | Main goal | Typical session |
|---|---|---|---|
| 1 | Form | Same motion every rep | Close form shooting, one-hand, slow reps |
| 2 | Base and legs | Power from the ground | Balance drills, mid-range, jump stops |
| 3 | Range | Keep form further out | Step-back ladders just inside your edge |
| 4 | Game speed | Shoot like in a game | Catch-and-shoot, off the dribble, tired reps |
Each week has four sessions. Rest or play on the other days. Two sessions in a row is fine; three in a row usually means tired legs and worse form.
Week 1: form
The goal this week is to make your shot the same every time, from close range where you can focus on mechanics instead of distance.
- Warm-up (5 min): light jog, dynamic stretches, a few easy shots under the rim.
- One-hand form shooting (10 min): one or two steps from the rim, shooting hand only. Hold your follow-through until the ball lands.
- Two-hand form shooting (10 min): same spots, add the guide hand. Ball goes straight up through your set point.
- Slow reps (10 min): shoot at half speed from four or five steps out. Every rep should look like the one before.
- Free throws (10 min): 30 to 50, with the same routine each time.
Week 2: base and legs
Now add the lower body. Most short and flat misses come from the legs, not the arms.
- Balance drill (10 min): shoot and hold your landing for two seconds. If you move, the rep does not count.
- Jump stops (10 min): step in, two-foot stop, rise into the shot. Land where you took off.
- Mid-range spots (15 min): five spots, 10 shots each, focusing on a consistent knee bend.
- Free throws (10 min): keep the routine.
Week 3: range
Range grows just inside your edge, not past it. Find the distance where your form starts to break, and train one step inside it.
- Form shooting (5 min): start every session close to keep the mechanics fresh.
- Ladder (20 min): start mid-range, step back one step after two makes in a row, step forward after two misses in a row. Stop before your edge.
- Leg work off the court (10 min): squats, jumps, calf raises. No heavy weights without a coach.
- Free throws (10 min).
Week 4: game speed
The last week brings it closer to a game: movement, speed and a bit of fatigue.
- Catch-and-shoot (15 min): toss the ball out with backspin, step into it and shoot. Feet ready before the ball arrives.
- One or two dribbles into a shot (10 min): go both directions. Keep the same set point.
- Tired reps (10 min): sprint to half court and back, then shoot. Watch how your form holds.
- Free throws after running (10 min): the way they come in a real game.
Repeat the test
On the last day, run the same test as on day one. Film the same five free-throw-line shots from the same angle, shoot the same 50 spot shots and the same 20 free throws. Compare the video side by side. A better percentage is good, but a more consistent motion on video is the real win; percentages follow it.
Tips that make the plan work
- Log every session. Date, what you did, makes and misses. A notebook is fine.
- Sleep and eat normally. Shooting tired every day teaches tired form.
- Do not skip week 1. It feels slow. It is the week that makes the others work.
- If something hurts, stop and talk to a coach, parent or doctor.
Let the app build the plan for you
If you would rather not build a plan by hand, HoopArea does it from your own shot. It scores each shot out of 10 and tracks elbow extension, knee bend, wrist snap and arm alignment, then saves every shot so you can see progress across the four weeks. HoopArea Pro builds a 4-week plan from your numbers and adds an AI chat coach you can ask about your results.
See your own shot scored. Film one jump shot from the side and HoopArea maps your joints and scores your form out of 10, with the exact fixes. Download HoopArea free on the App Store