How a small forward should train

Vertical jump

Directly trains your standing vertical leap.

Defensive slides

Builds the lateral quickness and stance for on-ball defence.

Ladder quick-feet

Trains foot speed and coordination so you're sharper in tight spaces.

Barbell back squat

The foundational lower-body strength lift — carries over to every sport.

Setup: A hoop and a ball.

1. 1. Finish a right-hand layup off the left foot, rebound before it lands.
2. 2. Step across and finish left-handed off the right foot.
3. 3. Stay under the rim, continuous, no dribble.

Volume: 4 × 20 makes

Coaching point: Use the glass every time. Footwork, not hands, is what this trains.

Make it harder: Reverse Mikan, then add a contact pad on the finish.

Setup: A hoop, a rebounder or passer, several balls.

1. 1. Sprint to a spot, catch with feet already set.
2. 2. Shoot in rhythm — the catch and the rise are one movement.
3. 3. Move to the next spot immediately.

Volume: 5 spots × 8 shots

Coaching point: Feet before hands. If you're setting your feet after the catch, you're late.

Make it harder: Add a closeout defender, then shoot off a relocation cut.

Setup: 5 cones in a line, 2m apart, one ball.

1. 1. Attack each cone and execute one move: crossover, between-the-legs, behind-the-back.
2. 2. Change pace out of every move — slow into it, explode out.
3. 3. Finish the series with a layup or pull-up.

Volume: 6 runs per move

Coaching point: The move doesn't beat anyone; the change of pace does.

Make it harder: Add a live defender at the last cone.

Setup: Full court, a ball.

1. 1. Sprint the length, finish at full speed off one foot.
2. 2. Alternate the side you attack from and the hand you finish with.
3. 3. Jog back, then go again — this is conditioning as much as skill.

Volume: 10 lengths

Coaching point: Decide your finish before the last two steps. Deciding late is what gets it blocked.

Make it harder: Add a trailing defender so you have to finish through contact.

Setup: A hoop and a ball.

1. 1. Throw the ball off the backboard and catch it at the highest point you can reach.
2. 2. Land balanced, chin the ball, then go straight back up off two feet.
3. 3. Keep it continuous — the ball should not touch the floor.

Volume: 6 × 10 taps

Coaching point: Catch it high and land wide. Rebounds are lost by the player who lands narrow and gets pushed off balance.

Make it harder: Alternate the side of the board, or finish every set with a putback off the glass.

Setup: A hoop, a ball, and two cones.

1. 1. Attack the first cone hard with two dribbles.
2. 2. Plant, rise straight up — not forward — and shoot with your feet under you.
3. 3. Alternate pulling up going right and going left.

Volume: 5 × 10, both directions

Coaching point: Stop before you shoot. The drifting pull-up misses long every time, and it is always the last dribble that causes it.

Make it harder: Add a step-back before rising, or shoot off one dribble instead of two.

Setup: A hoop, a ball, and a chair or cone as the screen.

1. 1. Start below the screen. Set your man up with two steps the wrong way, then sprint off the chair, shoulder brushing it.
2. 2. Show your hands early and land on a one-two into the shot.
3. 3. Alternate curling over the top and flaring away from it.

Volume: 5 × 8, both directions

Coaching point: Hands and feet ready BEFORE the catch. A shooter who arrives and then gets organised has already given the closeout time.

Make it harder: Add a self-toss off the backboard to catch, or shoot immediately off a hard cut with no setting step.