Monday

Tuesday

Thursday

Practice defence sliding and man-to-man. Also

do both side layups until perfect, shoot 20
jumpshots in a 3 minutes, shoot 15 jump shots
in 2 minutes, shoot 5 jumpshots in a minute,
run across court twice.

Shooting in a variety of areas increasing

distance each time, 20 jumpshots,15
threethrows, defense sliding, 2 slam dunks, 10
drive in goal shots.

Week 1

Shoot across key for 20 minutes, practice

crossovers between legs and around back,
practice dribbling at high speeds and then
stoping the ball. Also shoot 20 layups and
receive rebound.

Week 2

2 vs 1 basketball practice game, Up the Alley

exercise- Start at one corner of the court, sprint
all the way to the far baseline, defensive slide
Circuit- 50 sit ups, 20 squats and 15 push ups, Beep test, rest, 2nd Beeptest , 100 metre jog,
to the close sidline then have hands held over
plank,10 air bikes, weight lifting,plank.
rest, 200 metre sprint twice.
head whilst running the length of the court ,
defensive slide to the three point line. Reapeat
for desired time.

Week 3

Shoot 20 baskets in a minute, practice zone

defence, sliding, goal jumping defence, block
shots , intecepting.

Week 4

Circuit- Quadricep stretch, push ups, mountain

climber, russians, plank, rower machine 3 sets
of 5 and bikes for 5 minutes.

Shoot across key for 30 minutes, practice

dribbling with non dominate hand aroound
cones and across different sections of the
court, throw ball to the backboard catch the
rbound and shoot a goal 20 times.

Wednesday

Shoot 25 baskets in 60 seconds, shoot 30

baskets in 60 seconds, shoot 45 baskets in 50
seconds, shoot 4 penalty shots with only 3
mistakes, shoot 4 penalty shots with I mistake.
Block 10 shots, midfiled to goal denfence
slides with hands above head.

Recovery Day

Shoot 20 jumpshots in 60 seconds, Shoot 25

jump shots in 60 seconds, shoot 30 jumpshots
in 60 seconds, shoot 25 jumpshots in 20
seconds, man to man defence, use a pitch
machine and block or catch the balls which are
released.

Chin ups 15 times, 4 sets of 2 three throws, 10

slam dunks, mid field slides in defense, across
court sprints, boxing.

Recovery Day

Friday

20 metre sprint, 40 metre sprint, 100 metre

sprint (breaktime-stretching exercises), reapeat
Cool down day recovery
and see if you improved on your previous
times.

Sunday

100metre sprint, 200 metre sprin, 15 layups,

break(cooldown period) and lastly defence
exercises such as man to man, zone, High
jumping to get ball, catching practises.

Improve previous scores on beep test, circuithold wall sit for 1 minute , leg press, 50 walk
Aerobic training- 1.6k run, rowing for 20
lunges,2 lower back entension held for 20
minitues, 2 laps of court, (rest time), swimming Recovery day
seconds , shoulder press, 3 bench presses.10- 5 laps of a 50 metre pool, 1 zumba class.
15 dips.

30 layups in 60 seconds, 40 layups in 60

seconds, 40 layups in 50 seconds, 35 layups in
Interal training-500 metre sprints in 3 minute,
40 seconds, shoot 10 baskets and 5 layups
recovery period,1.6k run in less than 6 or 7
without mistakes, shoot 2 layups and 20 shots
minute,recovery period, 2k run on tredmill,
within 60 seconds. Practise blocking shots and
recovery time,two 200 metre runs , recovery
intecepting the ball,plant feet fermly on the
time, stretching.
ground and stand stonge as partner drives into
you.

Yoga

Saturday

Recovery day

Continuous training-squats/situps for 25

minutes, bicept curls/quadstretch for 20
mintues, run on tredmill for 30 minutes no
Recovery day
break, plank for 5 minutes, high knees/bum
kicks for 20 minutes, russians/ lifting weights
for half an hour, shoulder press for 30 minutes.

Highest Point-1)Player stands in the key as if

about to rebound.
2)Partner tosses two to four different coloured
balls into the air ( tennis balls, basketball balls
or netballs).
Full game of basketball practicing the skills you
3)Partner calls out a color, Player vertically
just learnt. Denfensive drill- 1) you and your
jumps in defense to catch the colored ball at its
partner stand next to eachother and are given
highest point. Also do 2 laps of the court,
a number, when that number is called a ball
jumpshots. Star drill- 1) place 5 cones
gets thrown into the air. The first person to
around the three point line.2) when partner
catch the ball has to score a goal against the
calls number of cone. Either sprint,perform
partners defence.
athletic movements like backboard traps or
defensive slides to the cone and then sprint
back to the starting point.Repeat and respond
to partners next call.