Day 1: Strength and Basketball Skills
Warm-Up (10 minutes):
Light jogging and dynamic stretching.
Strength Training (30 minutes):
Bodyweight squats: 3 sets of 12 reps
Push-ups: 3 sets of 15 reps
Lunges: 3 sets of 12 reps per leg
Plank: 3 sets, hold for 30 seconds each
Medicine ball passes (partner exercise): 3 sets of 10 passes
Basketball Skills (20 minutes):
Dribbling drills: 10 minutes
Shooting practice: 10 minutes
Passing and catching drills: 10 minutes
Cardiovascular Conditioning (15 minutes):
Basketball sprints: 5 sets of sideline-to-sideline sprints with 30 seconds rest between sets.
Cool Down (5 minutes):
Static stretching for major muscle groups.
Day 2: Agility and Basketball Drills
Warm-Up (10 minutes):
Jumping jacks, high knees, and dynamic stretches.
Agility Training (30 minutes):
Cone drills: Set up a cone course for quick footwork and direction changes.
Ladder drills: Improve agility and coordination.
Shuttle runs: Enhance lateral movement.
Basketball Drills (20 minutes):
Defensive slide drills: 10 minutes
Layup drills: 10 minutes
Cardiovascular Conditioning (15 minutes):
Suicides: Run to different lines on the court, touching each line and returning.
Cool Down (5 minutes):
Gentle jogging and static stretching.
Day 3: Speed and Endurance
Warm-Up (10 minutes):
Light jogging and dynamic stretches.
Speed Training (30 minutes):
Wind sprints: Sprint the length of the court, walk back, repeat.
Fartlek training: Varied intensity running on the court.
Basketball Skills (20 minutes):
3-on-3 or 4-on-4 scrimmage: Apply learned skills in a game-like situation.
Cardiovascular Conditioning (15 minutes):
Continuous fast-paced dribbling: 5 minutes
Full-court layups: 10 minutes
Cool Down (5 minutes):
Static stretching for major muscle groups.
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