Build Sports Skills at Home

Last updated: March 22, 2023, at 5:00 a.m. PT

Originally published: August 6, 2020, at 4:06 p.m. PT

sports at home

Physical growth and development is important for all ages. When we look at different sports, we recognize that it isn’t always easy to access the typical equipment or materials at home as when you were playing with your favorite team. Here are different tips and tricks you can use to bring your favorite sport to life at your house.


  • Don’t have a net at home? Design your own using a wire coat hanger, hamper, or shopping bag to create your target area. 
  • Practice your muscle memory by lying on the ground and shooting the ball directly toward the ceiling. You’ll want to follow through with your wrist to make sure you create a backspin. 
  • If you don’t have a basketball, you can still practice your footwork. Work on ‘imperfect’ layups by jumping and finishing with the same leg and arm combos, using any weighted object you have to practice the release.
  • Be sure to follow our basketball conditioning model to stay in shape for the game.


  • Access to a field or a ball isn’t always possible, but the US Soccer Foundation has created new techniques with their sock-er ball approach. Check out their video tutorials in English and Spanish!
  • Check out our soccer conditioning blog for more ideas.


  • No net, no ball, no problem! You can still warm up your muscles by practicing your jumps against a wall, perform lunges, and wall sits. Use our volleyball conditioning plan to continue to get into the spirit. 
  • USA Volleyball has also created additional activities for solo or partner play. Even if you don’t have a net, you can work on your form and technique using a wall.


  • Build your reflexes and speed by throwing a tennis ball against the wall. Either work on your muscle memory with a consistent throw or challenge your fielding skills on the wall’s ricochet.
  • If you don’t have a tennis ball, you can still work on your throw by throwing a weighted bean bag. Design your own using socks and beans or rice. 
  • You can also create your own baseball bat equivalent. Bats are between 2-3 pounds and no more than 42 inches in length. Pair sticks together to help you train with a similar weight and length.
  • Check out our baseball conditioning blog for other ways to train!
Category: Sports Activity