One on One Basketball: Simple Drills and Smart Strategies

Playing one on one is the fastest way to see where your game stands. It strips away teammates, coaches, and fancy plays, leaving just you, your opponent, and the ball. If you want to get better at shooting, defending, or handling the rock, focus on this pure matchup.

Essentials to Practice Every Session

Start with a warm‑up that gets your heart up and your muscles loose. A quick jog around the court followed by five minutes of dribbling—both right‑hand and left‑hand—sets the tone. Then move to the core drills.

1. Close‑out Defender: Place a cone about two feet from the basket. Have a partner shoot from the free‑throw line. Your job is to sprint, chop your feet, and contest the shot without fouling. Do ten reps, then switch roles. This drill teaches you how to stay in front of a ball‑handler and challenge shots.

2. One‑on‑One Scoring Drill: Play to five points. Both players start at the baseline, and the defender can only use one hand after the first dribble. This forces the offensive player to use quick crossovers, hesitation moves, and strong finishes. Keep track of who scores the most; repeat until the winner stays the same for three rounds.

3. Mid‑Range Catch‑and‑Shoot: Have a teammate pass you from the wing. Catch, pivot, and fire a mid‑range jumper within two seconds. The goal is to simulate the pressure of a contested shot in a real one‑on‑one game. Shoot 20 repetitions and note how many hit the target.

Mindset and Game‑Sense

One on one isn’t just about physical skills. It’s a mental battle. Before each match, take a deep breath and decide your game plan. Are you going to attack aggressively or force the opponent to make a mistake?

Watch the opponent’s body language. If they lean right, you can fake left and cut to the basket. Small cues give you a huge advantage. Also, keep your confidence high. A missed shot is a chance to learn, not a reason to quit.

Another tip: control the tempo. If you’re hotter than your opponent, speed up the game. If they’re dominating, slow it down, use the clock, and force them to make the first move. Changing the rhythm often throws the other player off balance.

Finally, review each session. Write down what worked, what didn’t, and what you’ll try next time. A quick five‑minute note after every workout builds a habit of self‑analysis, and that habit translates to better decision‑making on the court.

Incorporate these drills and mindset tricks into your routine, and you’ll notice quicker improvement in your one‑on‑one battles. The more you practice the pure, head‑to‑head game, the more confidence you’ll bring to full‑team play. Keep it simple, stay focused, and enjoy the challenge.