90-Minute Preseason Conditioning Basketball Practice Plan

Basketball·High School·Competitive·90 min·Fundamentals·FinishingDefenseShootingTransition

By the Practice Plan App Coaching Team · Published October 2026

1.How We Keep Conditioning Honest
2.Two-Week Progression Note (Same Skeleton, Higher Standard)
3.What To Track Today (So Conditioning Shows Up on Film)
4.The 90-Minute Practice Plan
5.What You'll Need
6.Run The Main Block Like An Install (Pace, Rotations, Standards)
7.Common Breakdowns You’ll See (And Exactly What To Do)
8.Real-World Adjustments (Without Changing The Point Of The Day)
9.What To Hit Next Practice
10.Frequently Asked Questions

This 90-minute practice is for a competitive high school team in preseason, and the objective is to raise your conditioning level without wasting possessions on “just running” — every hard rep has a ball, a finish, a stop, or a made shot attached to it.

Practice focus: Conditioning built into skill work — full-court layup series, 17s and suicides with a basketball, defensive slide circuits, and shooting under fatigue.

How We Keep Conditioning Honest#

If you want it to translate, the work has to look like basketball: sprint-to-decelerate, change direction, finish through contact angles, and execute while your legs are gone. Today’s standard is simple: we don’t count a rep unless the spacing is right, the pace is real, and the ball is secured (no casual dribbles, no one-hand float passes in transition).

Effort is timed, not “felt.” We’ll put numbers on 17s/suicides and on makes under fatigue.
Execution is the gate. Missed layups, soft closeouts, or lazy turns become immediate extra reps for that group.
Short lines. Most work is in two- to four-player groups so nobody stands and watches.

Two-Week Progression Note (Same Skeleton, Higher Standard)#

Run this same practice structure twice a week for two weeks and progress it with standards, not extra talking.

Week 1: Establish baselines. Time the 17s/suicides, chart finishing %, and set the “made-shot” requirement on fatigue shooting.
Week 2: Tighten the window. Cut target times slightly, raise the make requirement, and add one decision layer (read a coach point, finish opposite, or a live closeout) without changing the flow.

What To Track Today (So Conditioning Shows Up on Film)#

Transition finishing: makes/attempts at full speed, plus how many are off two feet in traffic.
Defensive movement quality: stance integrity late in the circuit (hips down, no clicking heels, no reaching).
Fatigue shooting: makes in a set time window, and whether feet/shoulders stay consistent when tired.

The 90-Minute Practice Plan#

9-period competitive high school practice · 90 min

0:00–0:10

Dynamic Warm-Up And Mobility

▾

We’re getting warm for sprint/deceleration and lateral load today, not just breaking a sweat. Keep it moving and crisp—no standing in circles.

Dynamic series: high knees, A-skips, lateral shuffles, backpedal-to-sprint, hip open/close, ankle pops.
Finish with 3 progressive build-ups baseline to baseline (60%, 80%, 95%) and one hard decel at the far free-throw line.

Standard: Everyone finishes the warm-up breathing hard but not cooked; we need legs for the first full-court block.

0:10–0:26

Full-Court Layup Series

▾

This is our first conditioning-with-skill block. We want pace, spacing, and finishes at game speed—no empty calories.

Setup: 3 lanes. Two balls going if you have enough. Start with outlets on the baseline and runners at the elbows/lanes.

Script (2–3 minutes each): strong-hand layups, weak-hand layups, inside-hand finishes, two-foot power finishes, and one segment of “finish through a body” (coach at the rim with vertical contest).
Passing rule: advance pass must be on time; if the runner has to slow down to catch, that rep doesn’t count.
Finish rule: no below-the-rim flips—get it on the glass or dunk it. Missed layup = sprint to half and back before rejoining.

Film note: Track who can finish off two feet at full speed; that’s the first thing that translates when we’re tired late in games.

0:26–0:29

Water And Reset

▾

Quick water. While they drink, set the standard for the timed work: tight turns, controlled dribble, and we finish through the line. Post the target time on the board if you’re tracking it.

0:29–0:43

Ball-In-Hand 17s And Suicides

▾

This is the main conditioning benchmark today, but it’s still a basketball rep: handle pressure, change speeds, and turn tight.

Setup: Everyone with a ball if possible; otherwise partner-share and stagger starts. Two coaches: one timing, one spotting turns.

Rep script: 2 x 17s with a basketball (full width), then 2 x suicides with a basketball (FT line, half, far FT, full). Rest is the walk-back plus 20–30 seconds—keep it honest.
Turn rule: plant outside foot, dribble outside hand on the turn. If they spin inside and drift, stop it and correct it on the spot.
Ball security: if the ball gets away, that rep is a “no time” and must be repeated after the set.

Competitive standard: We’re looking for consistent times across reps, not one hero rep and then a collapse.

0:43–0:55

Defensive Slide Circuit

▾

We’re installing the expectation that our stance holds when legs are heavy. This block connects directly to late-clock defense and transition stops.

Setup: Use flat discs to mark a lane: baseline corner to corner, up to the wing, down to the opposite corner (a “W” path). Groups of 3–4 rotate through.

Work : rest is 20 seconds on, 20 seconds off for 6 rounds (each player gets 3 work reps).
Movement rules: no crossing feet on slides; open-run only on the coach’s call (“OPEN!”) at the corner.
Hands: active but disciplined—no reaching across the body; we want chest in front.

Likely breakdown: players stand tall on rep 2–3. Blow it dead once, reset the stance, and restart that rep—make the correction cost something.

0:55–0:58

Water And Teaching Window

▾

Water plus a 60-second install reminder: today’s theme is “execute while tired.” Tell them what you’re about to chart in the shooting block (makes, footwork, and shot diet).

0:58–1:16

Shooting Under Fatigue

▾

This is where conditioning shows up on the scoreboard. We’re not just getting shots up—we’re demanding makes with tired legs, and we chart them.

Setup: 5 spots (both corners, both wings, top). Partners: one shooter, one rebounder/passer, one ball per pair. Spread pairs across every basket you have so no more than two pairs share a rim.

Sprint-to-shot rounds (12 minutes): each pair spends 2 minutes at a spot, then rotates one spot on the horn. At each spot the shooter runs two 30-second sets: start on the baseline, sprint to the spot, catch and shoot, backpedal to the baseline, repeat. Expect 4–6 shots per set. Partners swap roles after each set, so both players shoot two sets per spot. The rebounder charts makes.
Make standard: 3 makes per 30-second set (about 50 percent). A set under 3 makes is written down and is the first thing that player runs again next practice; it does not stop the rotation.
Free throws (6 minutes): 2-and-2 twice through: two free throws, sprint to half court and back, two more. Track makes publicly on the board.

Coaching points: demand shot prep (hands/feet ready), land balanced, and hold the follow-through. A shot taken drifting or falling off does not count as a make.

1:16–1:26

Transition Advantage To Stop

▾

We need one competitive segment that forces sprint-back defense and decision-making while tired. This ties the conditioning blocks to a basketball outcome: a stop and a conversion.

Setup: 3-on-2 to 2-on-1 continuous. Start with three attackers at half and two defenders under the rim. After the shot, the shooter and a teammate sprint back to defend 2-on-1 the other way.

Rep script: 8–12 trips total. Keep it moving—next group is ready at half.
Defensive rule: first defender protects the rim, second defender finds a shooter—no two guys chasing the ball.
Offensive rule: paint touch or corner 3 only. Bad shot selection = turnover in our grading.

Competitive standard: If the defense gets a stop, they stay. If they give up a paint layup, they run one down-and-back before re-entering.

1:26–1:30

Wrap-Up And Two-Week Progression Targets

▾

Bring them in, breathing still up. This is a quick coordinator-style close: what we hit, what we’re tracking, what changes next time.

Post or announce the team averages: 17s/suicides times, layup % at speed, and fatigue shooting makes.
Two-week progression: next time we tighten the time window slightly and raise the make requirement; the structure stays the same so we can measure improvement.
Assign one recovery action: hydration + 10 minutes of mobility tonight. Remind them we’re training availability.

Time	Period	Coaching Notes
0:00–0:10	Dynamic Warm-Up And Mobility	We’re getting warm for sprint/deceleration and lateral load today, not just breaking a sweat. Keep it moving and crisp—no standing in circles. Dynamic series: high knees, A-skips, lateral shuffles, backpedal-to-sprint, hip open/close, ankle pops. Finish with 3 progressive build-ups baseline to baseline (60%, 80%, 95%) and one hard decel at the far free-throw line. Standard: Everyone finishes the warm-up breathing hard but not cooked; we need legs for the first full-court block.
0:10–0:26	Full-Court Layup Series	This is our first conditioning-with-skill block. We want pace, spacing, and finishes at game speed—no empty calories. Setup: 3 lanes. Two balls going if you have enough. Start with outlets on the baseline and runners at the elbows/lanes. Script (2–3 minutes each): strong-hand layups, weak-hand layups, inside-hand finishes, two-foot power finishes, and one segment of “finish through a body” (coach at the rim with vertical contest). Passing rule: advance pass must be on time; if the runner has to slow down to catch, that rep doesn’t count. Finish rule: no below-the-rim flips—get it on the glass or dunk it. Missed layup = sprint to half and back before rejoining. Film note: Track who can finish off two feet at full speed; that’s the first thing that translates when we’re tired late in games.
0:26–0:29	Water And Reset	Quick water. While they drink, set the standard for the timed work: tight turns, controlled dribble, and we finish through the line. Post the target time on the board if you’re tracking it.
0:29–0:43	Ball-In-Hand 17s And Suicides	This is the main conditioning benchmark today, but it’s still a basketball rep: handle pressure, change speeds, and turn tight. Setup: Everyone with a ball if possible; otherwise partner-share and stagger starts. Two coaches: one timing, one spotting turns. Rep script: 2 x 17s with a basketball (full width), then 2 x suicides with a basketball (FT line, half, far FT, full). Rest is the walk-back plus 20–30 seconds—keep it honest. Turn rule: plant outside foot, dribble outside hand on the turn. If they spin inside and drift, stop it and correct it on the spot. Ball security: if the ball gets away, that rep is a “no time” and must be repeated after the set. Competitive standard: We’re looking for consistent times across reps, not one hero rep and then a collapse.
0:43–0:55	Defensive Slide Circuit	We’re installing the expectation that our stance holds when legs are heavy. This block connects directly to late-clock defense and transition stops. Setup: Use flat discs to mark a lane: baseline corner to corner, up to the wing, down to the opposite corner (a “W” path). Groups of 3–4 rotate through. Work : rest is 20 seconds on, 20 seconds off for 6 rounds (each player gets 3 work reps). Movement rules: no crossing feet on slides; open-run only on the coach’s call (“OPEN!”) at the corner. Hands: active but disciplined—no reaching across the body; we want chest in front. Likely breakdown: players stand tall on rep 2–3. Blow it dead once, reset the stance, and restart that rep—make the correction cost something.
0:55–0:58	Water And Teaching Window	Water plus a 60-second install reminder: today’s theme is “execute while tired.” Tell them what you’re about to chart in the shooting block (makes, footwork, and shot diet).
0:58–1:16	Shooting Under Fatigue	This is where conditioning shows up on the scoreboard. We’re not just getting shots up—we’re demanding makes with tired legs, and we chart them. Setup: 5 spots (both corners, both wings, top). Partners: one shooter, one rebounder/passer, one ball per pair. Spread pairs across every basket you have so no more than two pairs share a rim. Sprint-to-shot rounds (12 minutes): each pair spends 2 minutes at a spot, then rotates one spot on the horn. At each spot the shooter runs two 30-second sets: start on the baseline, sprint to the spot, catch and shoot, backpedal to the baseline, repeat. Expect 4–6 shots per set. Partners swap roles after each set, so both players shoot two sets per spot. The rebounder charts makes. Make standard: 3 makes per 30-second set (about 50 percent). A set under 3 makes is written down and is the first thing that player runs again next practice; it does not stop the rotation. Free throws (6 minutes): 2-and-2 twice through: two free throws, sprint to half court and back, two more. Track makes publicly on the board. Coaching points: demand shot prep (hands/feet ready), land balanced, and hold the follow-through. A shot taken drifting or falling off does not count as a make.
1:16–1:26	Transition Advantage To Stop	We need one competitive segment that forces sprint-back defense and decision-making while tired. This ties the conditioning blocks to a basketball outcome: a stop and a conversion. Setup: 3-on-2 to 2-on-1 continuous. Start with three attackers at half and two defenders under the rim. After the shot, the shooter and a teammate sprint back to defend 2-on-1 the other way. Rep script: 8–12 trips total. Keep it moving—next group is ready at half. Defensive rule: first defender protects the rim, second defender finds a shooter—no two guys chasing the ball. Offensive rule: paint touch or corner 3 only. Bad shot selection = turnover in our grading. Competitive standard: If the defense gets a stop, they stay. If they give up a paint layup, they run one down-and-back before re-entering.
1:26–1:30	Wrap-Up And Two-Week Progression Targets	Bring them in, breathing still up. This is a quick coordinator-style close: what we hit, what we’re tracking, what changes next time. Post or announce the team averages: 17s/suicides times, layup % at speed, and fatigue shooting makes. Two-week progression: next time we tighten the time window slightly and raise the make requirement; the structure stays the same so we can measure improvement. Assign one recovery action: hydration + 10 minutes of mobility tonight. Remind them we’re training availability.

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What You'll Need#

Basketballs (1 per player if possible; minimum 1 per 2)
Flat agility discs (10–12) for slide circuit landmarks
Two stopwatches or a stopwatch + visible scoreboard clock
Shot chart sheets and clipboards (2)
Whistle
Two portable ball racks or bins (optional but speeds transitions)

Run The Main Block Like An Install (Pace, Rotations, Standards)#

The hardest part of this plan is the conditioning blocks with a basketball (17s/suicides + slide circuit). If you let it get loose, it turns into random running and sloppy ball-handling. Treat it like an install: scripted reps, clean rotations, and quick corrections.

Clock management: Put one coach on the horn/clock. Don’t negotiate rest — the rest is the rotation.
Rotation plan: Split into 3–4 groups. While Group A runs, Group B is on the baseline ready, Group C is collecting balls and resetting to the start. Nobody is wandering.
Rep standard: A rep only counts if the dribble is controlled (waist/hip height), the turn is tight, and the player finishes the line with speed. If the ball is lost, that’s an immediate “redo” at the end of the group.
Coaching bandwidth: Pick one correction per rep. Example: “Tight turn, outside hand” on suicides; “hips down, chest up” on slides. Don’t try to fix everything while they’re gassed.

Common Breakdowns You’ll See (And Exactly What To Do)#

Breakdown: Guys start rounding lines on suicides/17s to save legs.
Why it happens: Competitive kids will game the drill if the standard isn’t enforced early.
Fix: Put a coach at each change-of-direction line. If they round it, blow it dead and send that rep back immediately: “Touch the line with your foot, tight turn, outside hand.”
Breakdown: Full-court layup lines turn into jog-and-chat, and the ball arrives late.
Why it happens: Players don’t feel the consequence of a slow outlet or wide lane run.
Fix: Make the pass the trigger. Outlet must hit the receiver by the volleyball line; if it’s late, that group owes one extra down-and-back with a finish.
Breakdown: Defensive slide circuit becomes reaching and standing tall late in the set.
Why it happens: Fatigue exposes stance discipline first.
Fix: Use a “stance check” whistle mid-rep. On the whistle, everyone freezes for one second. If heels are together or hips are high, restart that segment. Call it out: “Win the stance, then win the rep.”
Breakdown: Shooting under fatigue turns into drifting, bad feet, and quick misses.
Why it happens: They want to get the shot off to breathe; legs are shot so they compensate with upper body.
Fix: Require a held follow-through and a clean landing (no falling left/right). If they can’t hold it, that shot doesn’t count toward the make requirement.

Real-World Adjustments (Without Changing The Point Of The Day)#

Missing a true point guard: Keep the full-court layup series, but script outlets and advance passes: bigs must hit an outlet, wings must advance with one dribble max. You’re still training pace and decision-making without asking one kid to dominate every rep.
Scout team limited / numbers low: Make everything 3-on-0 or 2-on-0 with standards (timed, makes required). For the fatigue shooting, go partner-rebound and keep both players moving: shooter sprints to touch half-court between shots while partner rebounds and delivers on-time passes.
Walkthrough-only day (legs are dead): Keep the same periods but cut the timed runs in half and replace the “max effort” with “perfect pace.” You still demand tight turns, clean pickups, and made shots — just reduce total volume.
Short week: Protect the layup series and fatigue shooting (they show up immediately in games). Trim the extra conditioning reps, but keep one timed benchmark so the standard doesn’t slide.

What To Hit Next Practice#

Next practice, keep the conditioning integrated but add one competitive layer: finish through a live body (pad or vertical contest) and make the fatigue shooting include a decision (catch-and-shoot vs. one-dribble pull-up on a coach point). The first thing that will break is shot selection when tired — get ahead of it by scripting the exact shot diet you want (paint finishes, corners in transition, and one-dribble pull-ups only if the closeout is flying).

Frequently Asked Questions#

How many 17s/suicides should we run without turning practice into a track meet?▾

For this 90-minute plan, keep it to 4–8 total timed runs with a basketball (split between 17s and suicides). The rest of the conditioning comes from full-speed layup series, slide circuits, and shooting with a make standard. If execution drops (loose dribble, rounded turns), stop adding volume and enforce the standard.

What time standards should we use for 17s with a basketball?▾

Use your gym baseline. Time your best group on day one and set a team standard off that number. As a rule, a ball-in-hand 17 should be slightly slower than a pure sprint 17. Don’t guess—establish the number Week 1, then tighten it Week 2.

How do you keep lines short on the full-court layup series with 12–15 players?▾

Run it in 3 lanes with two balls going at once, and make the pass the trigger so the next group is ready early. If you only have one end available, go two groups at a time: one group finishes, the other group is already outlet-ready on the baseline.

What do you do with a player who keeps losing the ball on suicides with a basketball?▾

Don’t let him turn it into a sloppy conditioning rep. Put him on a controlled dribble rule for that set (outside hand on turns, dribble below the hip, two strong dribbles into the line). If he loses it, he redoes that rep at the end—no arguing, just accountability.

What should we film from this practice if we only have one manager and one camera?▾

Film the fatigue shooting and the defensive slide circuit. You’ll see who keeps mechanics and stance when tired, and you’ll get clean teaching clips for the next day. The timed runs are better tracked on a clipboard than on video.