| Player age (years old) |
| Exercises | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 |
| Exercise 1 | 2x 10m drills: ‘A’Walk; ‘A’Stick; ‘A’Skip. | 2x 15m drills: ‘B’walk; ‘B’skips; Straight leg; Ankle run forward /backward. | 2x20m drills: Zig-zag runs; Side to side; High knee bounce skip; Carioca . | 2x25m drills: Ankle bounce FW/BW; Ankle bounce turning around; Skippings. | 2x30m drills: ‘A’skips 1leg ‘B’skips 1leg ‘C’skips 1 leg; Ankle bounce 1 leg. | Running drill: Bounding single leg 3×20+20 m | Running drill: Bounding both legs 3x20m | Running drill: A-SKIP both legs in the air 3×20+20 m | Running drill: acceleration bounds 2×8-6-4-2 steps | Running 2x40m; 3x30m. | Running 2x50m; 3x40m; 4x30m. | Running 2x60m; 3x50m; 4x40m. | Running 3×60 m; 4x50m; 5x40m. |
| Exercise 2 | Ankle running drill on the spot 2x30sec | Wall Sprint High knees Single leg + hold 2×12+12 | Wall Sprint high knees 2×10 sec | On the spot 1 leg High knee single leg change + hold 2×8-8 | On the spot 1 leg High knee double leg change+ hold 2×8+8 | Lateral High knees heisman 2 steps + hold 2×8+8 | Lateral High knees heisman 4 steps 2x10sec | Zig-Zag shuffle forward / backward 2x20m | Zig-Zag shuffle forward / backward 3x20m | Acceleration 10 m + back-pedal 5m 3xFull court | Acceleration 10 m + back-pedal 5m 4xFull court | 3 qcuick long steps + stop 3×6+6 | 3 steps + stop 3×6+6 |
| Exercise 3 | Running 2x5m; 2x10m | Running 1x20m; 2x10m; 2×5 m | Running 1x30m; 2x20m; 2x10m; 2x5m. | Running 2x30m; 2x20m; 2x10m; 2x5m. | Running 2x30m; 2x20m; 3x10m; 3x5m. | Running 2x30m; 3x20m; 3x10m; 3x5m. | Running 2×3 10m run fast, 5m slow, 10fm fast. | Running 2×4 15m run fast, 5m slow, 15fm fast. | Running 2×5 20m run fast, 5m slow, 20fm fast. | Running 3x20m; 4x10m; 5x5m. | Running 4x20m; 5x10m; 5x5m. | Running 4x30m; 5x20m; 6x10m; 6x5m. | Running 4x30m; 5x20m; 6x10m; 6x5m. |
| Exercise 4 | Standing both arm swing 2×20 sec | Wide defence stance + arms swing 2×30 sec | Single leg standing, opposite leg knee high. Arm swing 2×20+20sec | Lunge position + arms swing 2×15+15 sec | Quadrant jumps both legs, 2×10+10 sec (both sides) | Quadrant single leg 2×10+10 sec (both sides) | Defence stance + 1leg footwork: sidestep 2×10 +10sec | Defence stance + 1leg footwork: diagonal steps 3×10 +10sec | Defence stance + 1leg footwork: front and back 3×10 +10sec | Quick hip twists 90 degrees 3x10sec | Quick hip twists 180 degrees 3×6+6 | Quick hip twist + quick 1 slide 3×8+8 | Quick hip twist + diagonal step + stepback 3×8+8 |
| Exercise 5 | Running 3x 10m running, 5 m backward running, 5m running forward 5,m backward running | COD: run forward, the turn 180d. run forward. 3x 10m -> 10m ->5m -> 5m | COD: slide 5m -> slide 5m -> run 5m -> run5m 2×3 | COD: 4x crossing-over 5m -> back to the sprint 10m | COD: 3x crossing-over running 5m -> 10 m running -> 5m crossing over -> 10 m running | Shuttle run 4x10m 2sets 2 repetition | Running 6x 5m imitation of COD. Turn to lunge position and back to the sprinting. | Change of Pace Drill 4-5 steps. 2×8+8 | Crossing over 1 step + come back step 3×8+8 | 3->2->1 slides both sides + running half court 3×3 | 4->3->2->1 slides both sides + running full court 3×4 | 2×3 505 agility drill | 2×4 505 agility drill |
| Exercise 6 | Low position. Circle run around b-ball 2×5+5 times | Ickey shuffle 2×10 sec | Wide Defence stance + fast feet both legs 2×10 sec | Quick lateral scissors on the spot both sides 2×10+10 sec | Lateral scissors side moving both sides 2×10+10 sec | Line Hop Diagonal 2 Leg 2x10sec | Line Hop Diagonal single Leg 2×10+10sec | 2×2 Lane agility drill | 2×3 Lane agility drill | Star agility drill 2×3 | T Test Drill 2×3 | Star agility drill 2×4 | T Test Drill 2×4 |
