Week 1 Foundation Challenge

Move Like
A Baller.

This week is all about footwork, balance and pivots. Complete all five challenges before we see you next Saturday.

Your Week 1 Foundation
0 of 5 Challenges Complete
Five Days. Five Challenges.

Build Your Footwork.

You don't need a gym. You don't even need a hoop. Grab your basketball, find a little space and get to work. Each challenge should only take a few minutes.

10 Clean Reps

Start with balance. Every great move begins with being under control.

  1. Toss the basketball gently to yourself.
  2. Catch it with two hands.
  3. Land in a strong jump stop.
  4. Get into triple-threat position.
  5. FREEZE for 3 seconds without losing your balance.
20 Total Reps

Keep one foot anchored and learn to turn under control.

  1. Start in triple threat.
  2. Choose your pivot foot.
  3. Front pivot without moving that foot.
  4. Return to your starting position.
  5. Complete 10 reps each direction.
20 Total Reps

Now take the same balance and learn to reverse pivot.

  1. Start in triple threat.
  2. Keep your pivot foot planted.
  3. Turn away with a controlled reverse pivot.
  4. Stay low and balanced.
  5. Complete 10 reps each direction.
20 Game-Speed Reps

Now connect the pieces and make your footwork look like basketball.

  1. Toss the ball to yourself.
  2. Catch and land in a balanced jump stop.
  3. Get immediately into triple threat.
  4. Use either a front or reverse pivot.
  5. Reset and repeat. Mix up your pivot direction.
60-Second Challenge

Finish the week with a challenge. Speed matters — but clean footwork matters more.

  1. Set a timer for 60 seconds.
  2. Toss and catch the basketball.
  3. Jump stop into triple threat.
  4. Complete one clean front or reverse pivot.
  5. Count how many clean reps you can complete before time expires.

Remember: if your pivot foot moves, that rep doesn't count!

Week 1 Complete! 🏀You built your footwork. Be ready to show your coach what you can do.
🔥 Ready For More?

Foundation II
Bonus Challenge

If the five daily challenges feel comfortable, add the next layer. Use your pivot to protect the basketball, create space and attack.

Catch → Jump Stop → Pivot → Rip → Attack

10 reps attacking right + 10 reps attacking left.

🎮 Play With Your Family

Pivot Freeze

Grab a parent, sibling or friend. Start in triple threat. Your partner calls a command and you make the correct pivot without moving your pivot foot.

Front!
Reverse!
Left!
Right!
THE GOAL: Can you get 10 clean pivots in a row?
Next Saturday

Show Your Coach.

When you come back to Foundation Academy, be ready to show your coach the Week 1 movement you've been building.

Jump Stop → Triple Threat → Pivot
Complete the week → Earn your Footwork Badge