90-Minute Middle School Girls Basketball Practice Plan

Basketball·Middle School·Beginner·90 min·Fundamentals·FinishingPassingShootingBall Handling

By the Practice Plan App Coaching Team · Published September 2026

1.What Should a Middle School Girls Basketball Practice Include?
2.How the Practice Keeps Reps High
3.Adding Defensive Pressure Safely
4.The 90-Minute Practice Plan
5.What You'll Need
6.How Do You Teach Passing Under Pressure to Beginners?
7.Common Breakdowns and How to Fix Them
8.Adjustments for Your Gym and Roster
9.What to Do Next Practice
10.Frequently Asked Questions

This 90-minute practice plan is for a middle school girls basketball team made up mostly of beginners, and it covers four things in one session: footwork, finishing at the rim, passing under pressure, and confident shooting. It is a complete team practice with a warm-up, skill periods, a small-sided game, and a shooting competition.

The timing assumes 10 to 14 players, one or two coaches, and two baskets. Most girls' middle school leagues play with a 28.5-inch (size 6) basketball, so practice with that size if your league uses it. Everything else here is the same basketball you would teach any middle school team.

What Should a Middle School Girls Basketball Practice Include?#

A good practice for this level builds a few repeatable habits that hold up when the gym gets loud and a defender is close. This plan teaches four:

Footwork: jump stops and 1-2 stops on balance, and pivoting without traveling.
Finishing: layups off the correct foot, eyes on the top corner of the square, and a strong last step.
Passing under pressure: meet the pass, bring the ball to the chin, pivot away from the defender, and pass to a target.
Confident shooting: the same routine on every shot, a held follow-through, and credit for taking the right shot even when it misses.

How the Practice Keeps Reps High#

Most of the practice runs in pairs, groups of three, or small groups at both baskets. If a line grows past four players, split it. Games are short so effort stays up. Use freeze moments: blow the whistle, have everyone hold still, point out one good rep and one fix, and get back to work within 15 seconds.

Adding Defensive Pressure Safely#

Defenders in the passing period crowd space with active hands, but there is no slapping down, no grabbing, and no diving on the floor. If play gets too physical, go back to shadow defense for two reps, where the defender mirrors with hands high and does not try to steal, and then go live again.

The 90-Minute Practice Plan#

9-period beginner middle school practice · 90 min

0:00–0:08

Dynamic Warm-Up With a Basketball

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Line players up on the sideline, each with a basketball or sharing with a partner. Work across the width of the court.

Minutes 0 to 3, no ball: jog across and back, defensive slides across and back, backpedal across and back, high knees across and jog back.
Minutes 3 to 6, with a ball: walk-dribble across with the right hand and back with the left, then jog-dribble both ways.
Minutes 6 to 8: jog-dribble with eyes up while calling out the number of fingers the coach holds up.

Look for an athletic stance: knees bent, chest up, ball at the side of the body. If the group is dribbling high and looking down, stop and demo three low dribbles followed by one eyes-up check, then restart. Cues: "Eyes up," "Ball by your hip," "Quiet feet on stops."

0:08–0:18

Footwork: Jump Stop and Pivot

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Setup: Partners face each other 12 feet apart along both sidelines, one ball per pair. Place a disc halfway between them as the landing spot.

How it runs: The mover jogs to the disc, catches a chest pass, and lands in a jump stop with both feet at once. She holds for a two-count, makes a front pivot and a reverse pivot, and passes back. Switch roles after 5 reps.

Round 1 (4 minutes): jump stop, 5 reps each, two turns each.
Round 2 (4 minutes): 1-2 stop, inside foot then outside foot, with the same pivots.
Round 3 (2 minutes): the passer follows the pass and stands an arm's length away with hands up, so the mover pivots away from a defender.

Cues: "Land wide." "Nose over toes." "Chin the ball." "Pivot on the ball of your foot."

Watch for: a hop after landing or a pivot foot that slides. If the feet move during the two-count, the rep is replayed.

0:18–0:30

Finishing: Two-Step Layups

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Setup: Use both baskets. At each one, a shooting line on the right wing and a rebounding line on the left block. Put a flat disc where the last step should land, about one big step from the rim.

Minutes 0 to 4, no dribble: the player starts two steps from the disc holding the ball, takes two steps, and finishes. Right side footwork is right, left, up.
Minutes 4 to 8, one dribble: start at the wing, take one dribble, then the same two steps.
Minutes 8 to 12, left side: move the lines and repeat with left, right, up. Players who are not ready for a left-hand finish may use the right hand but keep the correct footwork.

Shooters go to the rebounding line and rebounders go to the shooting line. Each basket counts makes out loud and tries to beat its own total on the left side.

Cues: "Outside foot first." "Big last step." "Eyes on the top corner of the square." "Finish high."

Watch for: small steps and drifting sideways under the rim. Have the player step on the disc before going up.

0:30–0:33

Water Break and Quick Teach

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Quick water break. While players drink, set up four passing boxes with cones, each about 12 feet square.

Remind the team of the three words for the practice: balance for feet, strong for finishes, and target for passes. If traveling was a problem in the footwork period, demo one catch, jump stop, and pivot with a freeze before moving on.

0:33–0:47

Passing Under Pressure: Catch, Chin, Pivot, Pass

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Setup: Groups of three at each cone box. The receiver and defender are inside the box and the passer stands 10 feet outside it.

How it runs: The passer throws a firm chest or bounce pass. The receiver steps to meet it, brings the ball to her chin, pivots away from the defender, and passes back to the passer's target hand. No dribbling. After 3 reps, rotate: passer to receiver, receiver to defender, defender to passer.

Minutes 0 to 2: demo with one group.
Minutes 2 to 6: shadow defense. The defender mirrors with hands high and does not go for the ball.
Minutes 6 to 14: live pressure. The defender may deflect passes and crowd the ball, but may not slap down, grab, or make body contact.

Scoring in the live rounds: offense earns 1 point for a catch and pass with no travel; defense earns 1 point for a deflection or forced travel. Players keep their own total and report it at the end.

Cues: "Meet it." "Chin it." "Pivot, then pass." "Step to your target."

Watch for: the ball swinging low on the pivot where it can be poked away, and one-hand passes thrown off balance.

0:47–0:59

Shooting Form to Spot-Up Shots

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Partners share a ball, one shooter and one rebounder, with no more than three pairs at a basket. Start 4 to 6 feet from the rim so every player sees the ball go in early.

Minutes 0 to 4: 5 one-hand form shots with the guide hand off the ball, then switch. Two turns each.
Minutes 4 to 8: 10 shots with both hands on the ball from the same distance, holding the follow-through until the ball hits the rim. Switch after 5.
Minutes 8 to 12: step back to the short corner or elbow. The rebounder passes, the shooter catches with feet set and shoots. 6 shots, then switch.

Players only move back if at least half of their shots from the closer spot went in with the same form. A pass that is off target is simply thrown again, because good passes are part of good shooting.

Cues: "Feet set." "Down, up." "Elbow under the ball." "Hold your finish."

0:59–1:13

3-on-3 Small-Sided Game: Pass, Pivot, Finish

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Setup: Four teams of three or four in pinnies, two teams at each basket, playing half court. Extra players sub in after every basket.

Rules:

Each player may take no more than two dribbles per catch, so the ball moves by passing and pivoting.
A basket is worth 1 point. A layup that comes directly off a pass is worth 2.
After a score or a defensive rebound, the ball goes back to the top of the key and the other team starts.
Defense plays player-to-player with no reaching across the body. Call fouls quickly and restart at the top.

Timing: three games of four minutes with 30 seconds between games. Winners stay at their basket and the other teams switch baskets.

Use one freeze moment per game to point out a good jump stop or a pivot away from pressure. Cues: "Catch and face the basket," "Cut after you pass," "Find the open teammate."

1:13–1:23

Team Shooting Game: Make and Move

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Setup: Two teams, one at each basket, with two basketballs per team. Mark five spots 8 to 12 feet from the rim: both short corners, both wings, and the middle of the lane line.

How it runs: The first shooter shoots from spot one, holds her follow-through, gets her own rebound, passes to the next player without a ball, and goes to the back of the line. After the team makes 3 shots at a spot, everyone moves to the next spot.

Scoring: the first team to finish all five spots wins the round. Play two rounds and switch baskets between them.
Routine bonus in round one: a miss with feet set and a held follow-through still counts as half a make, so players are rewarded for shooting the right way.
Finish: the team that wins picks the team cheer for the final huddle.

Cues: "Next shot." "Hold it." "Pass to her hands."

Watch for: fading backward on the shot and players who pass up their turn. Every player shoots in order.

1:23–1:30

Free Throws, Cool-Down, and Team Recap

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Minutes 0 to 3: partner free throws at both baskets and any side hoops. Two shots, then rotate. Players who cannot reach from the line shoot from the front of the circle with the same routine.
Minutes 3 to 5: walk a lap, then stretch in a circle: calves, quads, hips, shoulders.
Minutes 5 to 7: recap in the circle.

Ask three players one question each: What is a jump stop? What are the steps for a right-side layup? What does "chin it" mean?

Give one specific compliment and one team goal for the next practice, for example, "We met our passes well; next time we add cutting after the pass." Finish with a team break and a reminder to bring a water bottle.

Time	Period	Coaching Notes
0:00–0:08	Dynamic Warm-Up With a Basketball	Line players up on the sideline, each with a basketball or sharing with a partner. Work across the width of the court. Minutes 0 to 3, no ball: jog across and back, defensive slides across and back, backpedal across and back, high knees across and jog back. Minutes 3 to 6, with a ball: walk-dribble across with the right hand and back with the left, then jog-dribble both ways. Minutes 6 to 8: jog-dribble with eyes up while calling out the number of fingers the coach holds up. Look for an athletic stance: knees bent, chest up, ball at the side of the body. If the group is dribbling high and looking down, stop and demo three low dribbles followed by one eyes-up check, then restart. Cues: "Eyes up," "Ball by your hip," "Quiet feet on stops."
0:08–0:18	Footwork: Jump Stop and Pivot	Setup: Partners face each other 12 feet apart along both sidelines, one ball per pair. Place a disc halfway between them as the landing spot. How it runs: The mover jogs to the disc, catches a chest pass, and lands in a jump stop with both feet at once. She holds for a two-count, makes a front pivot and a reverse pivot, and passes back. Switch roles after 5 reps. Round 1 (4 minutes): jump stop, 5 reps each, two turns each. Round 2 (4 minutes): 1-2 stop, inside foot then outside foot, with the same pivots. Round 3 (2 minutes): the passer follows the pass and stands an arm's length away with hands up, so the mover pivots away from a defender. Cues: "Land wide." "Nose over toes." "Chin the ball." "Pivot on the ball of your foot." Watch for: a hop after landing or a pivot foot that slides. If the feet move during the two-count, the rep is replayed.
0:18–0:30	Finishing: Two-Step Layups	Setup: Use both baskets. At each one, a shooting line on the right wing and a rebounding line on the left block. Put a flat disc where the last step should land, about one big step from the rim. Minutes 0 to 4, no dribble: the player starts two steps from the disc holding the ball, takes two steps, and finishes. Right side footwork is right, left, up. Minutes 4 to 8, one dribble: start at the wing, take one dribble, then the same two steps. Minutes 8 to 12, left side: move the lines and repeat with left, right, up. Players who are not ready for a left-hand finish may use the right hand but keep the correct footwork. Shooters go to the rebounding line and rebounders go to the shooting line. Each basket counts makes out loud and tries to beat its own total on the left side. Cues: "Outside foot first." "Big last step." "Eyes on the top corner of the square." "Finish high." Watch for: small steps and drifting sideways under the rim. Have the player step on the disc before going up.
0:30–0:33	Water Break and Quick Teach	Quick water break. While players drink, set up four passing boxes with cones, each about 12 feet square. Remind the team of the three words for the practice: balance for feet, strong for finishes, and target for passes. If traveling was a problem in the footwork period, demo one catch, jump stop, and pivot with a freeze before moving on.
0:33–0:47	Passing Under Pressure: Catch, Chin, Pivot, Pass	Setup: Groups of three at each cone box. The receiver and defender are inside the box and the passer stands 10 feet outside it. How it runs: The passer throws a firm chest or bounce pass. The receiver steps to meet it, brings the ball to her chin, pivots away from the defender, and passes back to the passer's target hand. No dribbling. After 3 reps, rotate: passer to receiver, receiver to defender, defender to passer. Minutes 0 to 2: demo with one group. Minutes 2 to 6: shadow defense. The defender mirrors with hands high and does not go for the ball. Minutes 6 to 14: live pressure. The defender may deflect passes and crowd the ball, but may not slap down, grab, or make body contact. Scoring in the live rounds: offense earns 1 point for a catch and pass with no travel; defense earns 1 point for a deflection or forced travel. Players keep their own total and report it at the end. Cues: "Meet it." "Chin it." "Pivot, then pass." "Step to your target." Watch for: the ball swinging low on the pivot where it can be poked away, and one-hand passes thrown off balance.
0:47–0:59	Shooting Form to Spot-Up Shots	Partners share a ball, one shooter and one rebounder, with no more than three pairs at a basket. Start 4 to 6 feet from the rim so every player sees the ball go in early. Minutes 0 to 4: 5 one-hand form shots with the guide hand off the ball, then switch. Two turns each. Minutes 4 to 8: 10 shots with both hands on the ball from the same distance, holding the follow-through until the ball hits the rim. Switch after 5. Minutes 8 to 12: step back to the short corner or elbow. The rebounder passes, the shooter catches with feet set and shoots. 6 shots, then switch. Players only move back if at least half of their shots from the closer spot went in with the same form. A pass that is off target is simply thrown again, because good passes are part of good shooting. Cues: "Feet set." "Down, up." "Elbow under the ball." "Hold your finish."
0:59–1:13	3-on-3 Small-Sided Game: Pass, Pivot, Finish	Setup: Four teams of three or four in pinnies, two teams at each basket, playing half court. Extra players sub in after every basket. Rules: Each player may take no more than two dribbles per catch, so the ball moves by passing and pivoting. A basket is worth 1 point. A layup that comes directly off a pass is worth 2. After a score or a defensive rebound, the ball goes back to the top of the key and the other team starts. Defense plays player-to-player with no reaching across the body. Call fouls quickly and restart at the top. Timing: three games of four minutes with 30 seconds between games. Winners stay at their basket and the other teams switch baskets. Use one freeze moment per game to point out a good jump stop or a pivot away from pressure. Cues: "Catch and face the basket," "Cut after you pass," "Find the open teammate."
1:13–1:23	Team Shooting Game: Make and Move	Setup: Two teams, one at each basket, with two basketballs per team. Mark five spots 8 to 12 feet from the rim: both short corners, both wings, and the middle of the lane line. How it runs: The first shooter shoots from spot one, holds her follow-through, gets her own rebound, passes to the next player without a ball, and goes to the back of the line. After the team makes 3 shots at a spot, everyone moves to the next spot. Scoring: the first team to finish all five spots wins the round. Play two rounds and switch baskets between them. Routine bonus in round one: a miss with feet set and a held follow-through still counts as half a make, so players are rewarded for shooting the right way. Finish: the team that wins picks the team cheer for the final huddle. Cues: "Next shot." "Hold it." "Pass to her hands." Watch for: fading backward on the shot and players who pass up their turn. Every player shoots in order.
1:23–1:30	Free Throws, Cool-Down, and Team Recap	Minutes 0 to 3: partner free throws at both baskets and any side hoops. Two shots, then rotate. Players who cannot reach from the line shoot from the front of the circle with the same routine. Minutes 3 to 5: walk a lap, then stretch in a circle: calves, quads, hips, shoulders. Minutes 5 to 7: recap in the circle. Ask three players one question each: What is a jump stop? What are the steps for a right-side layup? What does "chin it" mean? Give one specific compliment and one team goal for the next practice, for example, "We met our passes well; next time we add cutting after the pass." Finish with a team break and a reminder to bring a water bottle.

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What You'll Need#

28.5-inch (size 6) basketballs, at least 1 per 2 players
Flat agility discs (10–12)
Cones (8–12 for lanes and passing boxes)
Pinnies (two colors)
Whiteboard or clipboard for scoring
Whistle and stopwatch

How Do You Teach Passing Under Pressure to Beginners?#

The passing period is the one most likely to go wrong, and spacing is usually the reason. Mark each box with four cones so players have a clear area to work in, and keep every group at three: passer, receiver, defender. A rep should take about six to eight seconds: catch, chin, pivot, pass. If it takes longer, the receiver is holding the ball.

Where to stand: to the side of a box, where you can see the receiver's feet and eyes. Do not stand behind the passer.
Rep standard: hands shown early, ball to the chin on the catch, pivot before the pass, pass to the partner's target hand.
Keep score: the offense gets 1 point for a clean catch and pass with no travel. The defense gets 1 point for a deflection or a forced travel.

Common Breakdowns and How to Fix Them#

Traveling on the catch. Players are standing still and reaching for the ball. Require one step toward every pass. If there is no step, the rep is replayed.
Layups off the wrong foot. Go back to "right, left, up" on the right side and "left, right, up" on the left side. Have players say it out loud for two reps.
Short, flat shots. Players are rushing and shooting with only their arms. For the next five makes, ask for "down, up, hold." Move the shooter a step closer if the form changes with distance.
Wild passes under pressure. Players throw before they are balanced. Stop and demo: chin the ball, pivot to face the target, step into the pass. Restart with shadow defense for two reps.

Adjustments for Your Gym and Roster#

Few basketballs: run shooting as shooter-and-rebounder pairs so no ball sits on the floor.
More than 14 players: add a third passing box and a third line at each basket for layups. Give a team captain the job of keeping each line's rotation moving.
Players who cannot make a layup yet: start them on a one-step finish from the block with no dribble, then build back to two steps. Everyone finishes from a distance that fits them.
One basket: run layups on one side and partner shooting on the other, and play the 3-on-3 game with one team waiting and rotating in every two minutes.

What to Do Next Practice#

Keep the same footwork words (jump stop, 1-2 stop, pivot) and add one decision: finish or pass out on the drive. Spacing will be the first thing to break down, so plan a short 3-on-3 game where only one offensive player at a time may be in the lane.

Frequently Asked Questions#

What drills should I run at a middle school girls basketball practice?▾

Cover footwork, finishing, passing, and shooting in every practice. This plan uses jump stop and pivot reps, two-step layups from both sides, a three-player passing drill with a defender, partner form shooting, a 3-on-3 game, and a team shooting game. Each drill runs in small groups so players are not standing in lines.

What size basketball do middle school girls use?▾

Most girls' middle school and high school leagues use a 28.5-inch basketball, also called size 6. Check with your league or athletic director, because rules vary by state and organization. Practice with the same size ball your team uses in games.

How long should a middle school girls basketball practice be?▾

Ninety minutes is enough time for a warm-up, four skill periods, a small-sided game, and a shooting competition. If you only have 60 minutes, keep the footwork, layup, and passing periods and shorten the two shooting periods and the 3-on-3 game.

How do you keep passing under pressure from turning into reaching and fouling?▾

Give defenders one clear rule: hands high and active, with no slapping down and no body contact. Start with shadow defense, where the defender only mirrors, before going live. Keep the space small with cones so the offense learns to pivot instead of running away from the defender.

How do I help beginners who are hesitant to shoot in practice?▾

Start with partner form shooting close to the basket so the only person watching is one teammate and the ball goes in often. In the team shooting game, reward the routine as well as the make during the first round. Moving a player one step closer is better than letting her change her form to reach the rim.

Can I run this basketball practice with only one basket?▾

Yes. Run layups on one side of the basket and partner shooting on the other, and use wall space or open floor for the footwork and passing periods, which do not need a hoop. For the 3-on-3 game, have teams wait on the baseline and rotate in every two minutes.