How to start a basketball training program

How To Start Your Basketball Training Business From Scratch

basketball clients marketing sales Feb 10, 2021

If you're reading this blog I'm assuming you're a basketball trainer and you want to learn how to start and grow your own basketball training business from scratch? 

If that's you, I want you to keep reading..

I'm going to dive into the nitty-gritty details so it might be a good idea if you get a pen and a piece of paper to make notes.

If you have any questions for me about starting up a basketball training business you can schedule a 15-min consultation call with me here. 

If you're brand new and you haven't started training any players yet then this blog is for you and again it's very important that you do this step by step.

Let's say right now that you are a high school basketball coach and you want to branch off and do your own thing.

If that's you, I want you to focus on getting customers and this is where a lot of basketball coaches get this backwards.

Most basketball coaches will try to create this big brand and spend hours and hours on building a crazy website.

These types of coaches will spend thousands and thousands of dollars before they ever get any clients!

The way I work with coaches on how to build a real profitable successful basketball training business is to get customers first and that's what you have to focus on and when you focus on that then you will then have immediate revenue that can later pay for a website among other marketing tools. 

STEP#1 FOCUS ON GETTING YOUR FIRST CUSTOMER

The first thing that you have to focus on is getting your first customer.

I've seen a lot of basketball coaches who struggle with this at the start and quit straight away.

Most coaches will quit before they ever get any traction with their business.

When you work at getting your first paid customer it might take you a couple of weeks or a month or maybe even two months, but the way I want you to get your first customer is by marketing yourself to parents. 

If you go back to previous blogs I've written you will read me say that when I first started my sports training business I was really introverted.

I hated talking to parents over the phone and I didn't know how to market myself.

Once I broke out of that and learned how to write emails, create videos and truly market myself, that's when I started getting way more clients and it's gonna be the same for you and whether you like marketing or not it's all about focusing on sales.

Once you get your first customer you'll have the self belief that you can get as many customers as you want, but it's all about getting the first one and only focusing on that.

STEP#2 CREATING A CUSTOMER OFFER

So, I've talked about getting the first customer by marketing yourself to people.

Now, we have to figure out your actual offer to your customers.

The offer means what is included in your program.

Are you just showing up to the basketball courts and putting on a one-hour session and then that's it? 

If you are, welcome to the 99% club!

Most basketball coaches in the United States are operating this way, and that's all right, but you need to be the opposite of what everyone else is doing, which means you need to add way more value to your clients.

Simply showing up to the session and delivering a great session is not good enough to parents anymore.

When you operate your business this way your parents are not going to stay in your program for long, even if you're a good trainer.

I want you to become a mentor to your athletes!

The way you do that is by offering value outside of the session to show parents that you are keeping their kids accountable.

You need to be able to show parents that even when they're not training with you they are still respecting you by staying accountable to you.  

A few things I want you to think about:

• What's the kids level of respect for you?
• Are they able to talk to you on a daily basis?
• Are they doing homework away from the court that you set them?
• What is happening off the court when they aren't with you?

STEP#3 BUILDING A SYSTEM IN YOUR BUSINESS 

Once you figure out the offer you will then need to create a system that will allow you to get clients month after month who stay in your program for years.

I want you to avoid selling blocks of sessions because this type of business model doesn't work anymore and if you're reading this blog and you've experienced that then you already know what I'm talking about.

You have to be able to run the business in a way where parents are paying you monthly or they're paying you annually to be a part of your program and they're fully committed to you and you're not working with uncommitted clients.

RUNNING YOUR SPORTS BIZ LIKE A GYM

I'm gonna leave you on this note - I want you to run your business the exact same way like a gym franchise.

I want you to charge your clients every 30 days and you're not going to be able to pause the payment or stop the payment unless there's a 60 day or 30 day cancellation notice.

This is how I want you to run your business and you do that by having contract agreements in place with each client when they enroll.

If you don't have contracts with your clients yet, I would highly recommend you create one. 

I can help you with this by scheduling a 15-minute phone call with me.

Speak soon, 

- Ben 

The Ultimate Basketball Training Program

What Is a Basketball Training Program

Does your client want to be the next Michael Jordan, Kobe Bryant, or even Stephen Curry? More often than not, in any sport, responses to such statements of wanting to be the next great athlete sound like “well you better be willing to put in the work” or “keep practicing and you might get there”.

Ever heard the saying that if you want to become “world-class” or master something it takes a minimum of “10,00 hours” of deliberate practice? Although there have been various discussions on whether or not that statement or exact number may be true, there is a lot of work to put in to get to where you want to be in your sport.

Simply attending their team practices won’t cut it. Practice without direction or structure won’t get your clients anywhere, they’ll need to implement a Basketball Training Program. What is a Basketball Training Program? It’s a training program that is geared specifically to the demands of Basketball.

How to Train for Basketball 

There are many aspects to the game of basketball and it’s important to work on each. Not only should your clients be working hard on the court but in the gym as well. Whether its technical skills in the gym such as ball-handling to deke out the defender, shooting drills to score buckets, passing drills to get the ball into that open pocket or working on getting faster and stronger it’s important to incorporate it all into your training regimen.

Every training program should encompass the basics; a good warm-up, mobility, and strength training and conditioning aspects. In order to train for basketball, it’s important that the training is sport specific. Basketball is classified as an intermittent sport in which skills are performed dynamically and at high intensities. As a result, strength, power and agility are viewed as key attributes of a successful basketball player (Jack Ransone, 2016). These will make up the components of your workouts.

Now that we’ve identified the core components of our training, what’s our next step? Identify your strengths and weaknesses on and off the court and use this as your starting point. You’re weak at driving to the net, hitting the right angles but are strong in uncontested shots. Why is that? What are our solutions? Set goals to fix your weak spots, work to further improve on your strengths and derive a plan to reach those goals.

Basketball Strength & Conditioning

As previously mentioned, power, agility and strength have been indicated as predictors of success in basketball. In a game there are frequent starts/stops, changes of direction and accelerations/decelerations. Therefore, in order to maintain high performance in a game, players must possess both anaerobic power and endurance and as a result, such training should be included in their strength and conditioning plans.

Power

Power is the combination of speed and strength as it focuses on the amount of work completed of time, more specifically, the amount of force exerted in a certain amount of time. Power helps players become explosive on the court and this where plyometrics come into play as they can help develop that explosiveness. Some sample exercises include:

Did you know nearly exercise can be turned into a power exercise? All you have to do is change the tempo and decide if your focusing more on speed or strength as this will determine how fast the tempo of the exercise will be. If you’re focusing more on speed you may use a lighter load whereas with more strength, you’d use a moderate load. Some sample exercises include:

Strength

Strength is also an important aspect in basketball because you need to be able to hold your own on the court. You won’t get much playing time if you’re easily pushed around out there or pushed off the ball. You have to be able to hold off that player while still maintaining your dribble and guard the ball or box out a player so only you’re getting to that rebound. Some sample exercises to build strength include:

Conditioning

Conditioning is required when training for basketball due to the start stop nature of the game. These actions along quick changes in direction have to maintained over a period of time which is why it’s important to build and maintain a good aerobic base. It’s also beneficial to incorporate sport specific skills when conditioning to better prepare athletes for game situations and force athletes to perform skills under fatigue, similar to a game. Sample conditioning drills include:

·      Versa Climber

·      Suicide Drills (With or Without Basketball)

·      Full Court Dribble to Layup or Jump shot

·      Resisted Sprints or High Knee Runs

Basketball Agility Drills

Agility is a major component of basketball and a necessary skill. In a game situation, players must be able to move quickly up and down the court as well as swiftly change directions while still maintaining ball control. This is where agility training comes into play. Here are some agility drills your athletes can do: 

Figure 8 Drill

Weave In Weave Out

• Place 4 markers in a straight line approximately 3yds apart.

• In between each set of markers place another marker just 3 yards to the left

• Sprint to cone A then side shuffle to B leading with left leg

• Side shuffle to cone C leading with right leg

• Repeat to the finish

• Walk back to the start and repeat for 6-8 reps

T-Test

• Start at Cone A

• Sprint to B and touch cone with right hand

• Side shuffle to C and touch the cone

• Side shuffle all the way to D and touch the cone

• Side shuffle back to cone B, touch cone with your left hand

• Run backwards to the finish

Shuttle with Pass

• Start on the left side of the baseline

• Sprint towards point A and receive another pass from another player or coach (red marker)

• Immediately pass back to the coach, turn and sprint towards point B

• At point B, jump and attempt to touch rim or backboard

• Turn and sprint to point C. Receive and quickly return pass.

• Turn and sprint to point D. Jump up and touch the rim/backboard

• Sprint to Point E and receive pass. Keeping the ball in your possession, turn and dribble to the finish

• Repeat 4-6 times

Box Drill

• Mark out a square approximately 6 yds X 6 yds

• Place a cone in the center for a starting point

• Give each corner cone a number or letter. The coach will call randomly call out the number/letter

• The player sprints to that cone and shuffles back to the center

• When the player returns to the center, the coach calls out another letter/number

• Repeat à Complete set in 60-90secs

Ladder Drills

Focuses on fast footwork and can be performed in a variety of ways.

Start by standing on the left side of the ladder.

Step into the ladder with right foot without touching the wrung

Follow with your left foot

Step right foot out of ladder, followed by left foot.

Step back into ladder leading with left foot.

Repeat process until you reach the end of the ladder.

4 Cone Drill (or Weave Drill)

• Set up 4 cones in a straight line covering approximately 10 yds

• Get in athletic stance and remain low to the ground

• Start dribbling the ball with your right hand

• Round the first cone. After you clear this cone, shift the ball to your left hand and head toward the next cone, once you round the cone shift the ball back to your right hand

• Repeat process until you reach the end

• Can progress by adding a layup or shot at the end

Basketball Offseason Workout

It’s the end of the season, we have time off to just relax and take up golf, right? Yes and no. Yes, after a season is complete you will have some time off to relax and recover, but just because the season ends, doesn’t mean the work does. This is where we incorporate offseason training. Off-season is pretty self-explanatory as it is the time between the end of one competitive season and the next and can be classified as the recovery, building and preparation phase.

It’s important to have this phase in your training as it allows players to recover and heal from the previous season, have a physical and mental break from the sport as well as attempt to improve weaknesses and maintain general fitness.

As you progress through the off-season there’s a transition period of where we transfer from general fitness to more sport specific and game conditioning to prepare for pre-season and training camps. This can be done simply by increasing the training intensity and specificity. Essentially players start lifting heavy weight as this is the time to build muscle and you don’t really have to worry about overtraining or soreness due to fatigue after games, this is where we can push athletes harder.

Basketball Offseason Sample Workout

Monday

Upper Body Strength + Conditioning | 4 x 8 (75-80% 1RM)

Tuesday

Agility + Power | 4 x 6 (Light-mod Load)

Wednesday

Lower Body Strength + Conditioning | 4 x 8 (75-80% 1RM)

Thursday

Agility + Power | 4 x 6 (Light-mod Load)

Friday

Saturday

Off

Sunday

Lower Body Strength + Conditioning | 4 x 8 (75-80% 1RM)

Basketball In-Season Workout

Now it’s time to get back to the game and coming from off-season, players should be in top shape and ready to play. In-season training is more on the maintenance level, we want our players to maintain the strength and level of fitness we worked hard on building in the off-season. This maintenance level training allows coaches and trainers to focus more on rest and recovery, skill development as well as prehab/rehab if and when needed.

Basketball In-Season Sample Workout

Monday

Strength (Full Body Circuit) | 3 x 10

Superset 1

Superset 2

• 2A Squat to Press

• 2B DB Bent Over Row

• 2C Landmine Twist

Tuesday

Off

Wednesday

Power + Agility | 3 rounds – 10 reps 15s on 60 off (mod load)

Thursday

Friday

Saturday

Strength (Full Body Circuit) | 4 rounds, 30s on 30s off, 12 - 15reps

• Pullups

• Kettlebell Swings

• RFESS

• DB Bench Press

• Goblet Squat

Sunday

Power + Agility | 3 Rounds – 10 reps, 25s on 5 of

Basketball Workout Routine

Having a workout routine is important in order to stay on track and ensure your client is progressing, without a routine and structure in place it’s hard to achieve your goals. If you were to ask a number of different basketball players what their workout routine was, guaranteed you’ll receive many different answers. And that is what you’d expect because every player should have a different routine.

A guard’s workout routine is likely to be different from a centers routine because the different positions have different demands. For example, a guard may incorporate more ball handling and shooting drills from mid-range or beyond the arc into their workout routine whereas a center may have more rebound, crab dribbling and finishing drills in their routine.

It is important that the workout routine is individualized and geared towards your clients’ needs. Players should always be looking to improve their skills on the court as well get stronger in the gym. However, it’s important to note, they’re basketball players first, NOT bodybuilders. Don’t let the fundamentals of shooting and ball handling slip away. Master the technical skills on the court and supplement with a proper training program.

Basketball Equipment 

Basketball Equipment can be broken down into the equipment needed for gameplay, and the equipment needed for training. To play a Basketball game, you will simply need a basketball and two basketball nets. Serious Basketball players might take it further and include items such as Basketball shoes, but this is not necessary for a casual athlete as running shoes will be sufficient. Items such as jerseys, water bottles, towels and sweatbands are all additional pieces of Basketball Equipment that are not essential to gameplay. 

The Basketball Equipment needed for Basketball training can include cones, agility ladders, medicine balls and a timer. Advanced equipment can include plyo boxes, barbells and kettlebells. The type of Basketball Equipment that you will require will vary for everyone depending on their skill and competition level. In fact, many neighbourhood kids only require one Basketball and one Basketball net to get a great game in!

Weighted Basketball

Weighted Basketballs are used to build strength in the wrist, forearm and arm as they need to work harder to overcome the resistance of the additional weight. The Weighted Basketball is great for improving ball handling including passing, dribbling and shooting. In general, Weighted Basketballs are 3lbs.

Basketball Accessories

Each sport will have additional accessories that you can purchase that can give a team more credibility and also provide protection and stability. Basketball Accessories that are not essential but can make a team look great include water bottles, equipment bags, towels, sweatbands and even scrimmage vests.

Basketball Accessories that are important to have, especially in the case of an injury include various braces and supports, athletic tape and mouthguards. Some people believe that the small details are what can help to win a game, if you’re one of those people, having most of these Basketball Accessories can be beneficial!

Basketball Trainers

Basketball Trainers are highly skilled coaches that can help athletes and teams improve their game. Some athletes will hire Basketball Trainers to work with them individually. On the other hand, some teams may hire or recruit Basketball Trainers to work alongside a coach. Basketball Trainers can be beneficial, especially if the coach or athlete is a novice or amateur and are looking for some additional help. 

The term Basketball Trainers is also interchangeable with Basketball shoes. Many athletes are particular with their shoes, so finding a pair of Basketball Trainers that are comfortable and aesthetically pleasing can be an important Basketball Accessory.

One On One Basketball 

One on One Basketball is when two opponents play against each other. The rules of the game can vary and are usually mutually decided by both opponents before the game. One on One Basketball is usually played on a half court. After one person scores, the opponent is either able to start with the ball at the top of the court, or the person who scores will get possession depending on what each player agreed to prior to the game.

The first person to score 11 points (or whatever you decide) wins. Typically, one point is awarded for each basket, and 2 points is awarded if the shot is made before the 3-point line. Whoever scores the first free throw point, will start with the ball.

Shooting Basketball

Shooting in Basketball is essential to helping your team win! All athletes need to make sure they have the proper form when shooting to avoid giving up possession of the ball and wasting offensive opportunities. Proper shooting form involves squaring the hips and feet towards the basket, having the forearm shooting the ball perpendicular to the floor and flicking the wrist as you release the ball. It is also important to keep the elbows close to the body. If you are having trouble with Shooting Basketball, a Basketball Trainer is a great option to look into for help!

Basketball Lessons

For those who are new to Basketball, or are looking into getting involved with the sport, Basketball Lessons are a great opportunity to improve your skills and meet people in your community. Most community centers will have Basketball Lessons or camps that you can sign up for. If you are having trouble locating Basketball Lessons in your community, try typing in ‘Basketball Lessons in (your city)’ on the internet to view the lessons that are closest to you.

Reference

Ransone, J. (2017, February). Physiologic Profile of Basketball Athletes. Retrieved from https://www.gssiweb.org/sports-science-exchange/article/physiologic-profile-of-basketball-athletes

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General Power Training Program for basketball

09.03.2022 Admin

Content

• Review
  • Important note
• Basic training program
• ,000 9

Comprehensive individual sport training programs are "periodized". That is, they are divided into three or four stages per year, with each stage focusing on a specific development of physical fitness. Intermittent programs provide a gradual build-up of fitness and performance.

Overview

In professional sports that use weights in training, which is the most common these days, each stage has a different purpose, and each subsequent stage builds on the previous one.

Important note

Basketball also requires a lot of "running" training in any complex program. The part of the program outlined here is limited mainly to the part of the program related to weights and strength development. You will need to do cardio to build aerobic fitness at the start of the preseason and then build anaerobic fitness with wind sprints, shuttles, sprints and intervals to be fully prepared for the start of the season.

Aerobic fitness means you can jog for long periods or run at a moderate pace without getting too tired. Anaerobic fitness means you can train at high intensity for longer before your legs and body slow down. Both are important in basketball, especially if you're going to play the entire game. When you optimize all the elements of basketball fitness—running, strength, and power—this is considered peak fitness.

Basic training program

A yearly basketball training program may be similar to the program described below.

Early Pre-Season

Follow these guidelines for the start of pre-season:

• Players are gearing up for the season and starting to recover from the off-season.
• The emphasis is on the development of aerobic endurance, functional strength and hypertrophy.

Late Preseason

Follow these guidelines at the end of preseason:

• Players are working until the start of the season and pre-season testing is inevitable.
• The emphasis is on developing anaerobic endurance and maximum strength and power.

During the season

During the season the training changes as follows:

• The competition is ongoing and the players are expected to be fully prepared for the competition.
• Particular attention is paid to maintaining speed, aerobic and anaerobic endurance, strength and power.

Out of season

After season follow this schedule:

• Season ended; time to relax for a while, but you still need to stay active.
• Emphasis on rest and recovery while maintaining light activity - cross training, light gym work. A break of a few weeks from serious fitness and strength training is useful.
• As pre-season approaches, more regular work can be resumed with an emphasis on improving aerobic fitness for pre-season training.

Role-playing

As part of a general training program for a particular sport, additional specific programs may be useful, especially in teams whose members play certain roles and use certain advantageous physical characteristics. For example, in football, a quarterback and a quarterback will likely have a different program in the gym. One focuses on speed and agility, and the other on mass, strength and power.

In basketball, defenders are likely to need more agility and speed and less strength and bulk than center and power forwards, although all of the above would be good for every player if it were possible.

Building strength while minimizing volume and thus maintaining speed and agility is an important technique in mobility training for those for whom these qualities are important.

For example, guardsmen can lift heavy weights with low reps and plenty of rest between sets to build strength without becoming overweight. On the other hand, bigger players will need a program that builds strength and mass, which means more reps and less rest between sets.

Consider the program presented here as a comprehensive program that is best suited for beginners or casual strength coaches with no background in basketball weight training. The best programs always take into account the person's current fitness, role in the team, access to resources, and last but not least, the core philosophy of team coaches.

You are best off using the following program in conjunction with a trainer or coach. If you're new to strength training, brush up on principles and practices with beginner resources.

Always warm up and relax before and after your workout. Medical clearance to play sports is always a good idea at the start of the season.

Phase 1 - Early Season Preparation

Foundation and Muscle Strength

The approach to this phase will depend on whether the player is new to weight training or is finishing a weight training season. Building a foundation of strength means using a program that works all of the major muscle groups in the body.

Less experienced strength trainers will have to start with lighter weights and fewer sets and then increase the weight with more sets. Start preparing for the season early to get used to this stage if you haven't used weights before.

Repetitive exercise can strengthen one side of the body at the expense of the other, or strengthen one or two major muscle groups with a similar effect. Inevitably, weak points can be prone to injury and may not perform well. This doesn't mean that your non-dominant hand or side has to be as good as your skill-dominated side.

But this means that you need to devote enough training resources to achieve functional base strength in all areas, including opposing muscles, and the left and right sides of all major muscle groups - back, glutes, legs, arms, shoulders, chest and abdominals.

At the start of preseason, the basic program includes a combination of endurance, strength, and hypertrophy goals, which means that the weights are not too heavy, and the number of sets and reps is in the range of 2 to 4 sets of 12-15 reps.

In this stage, you develop strength, muscle size and endurance. Defenders and perhaps small forwards must be careful not to trade agility and speed for bulk and muscle, although strength is important in all cases.

• Duration: 4 to 6 weeks
• Days per week: 2-3 with at least one rest day between sessions and an easier week in week 4 to promote recovery and progress .
• Representatives: 12-15

• 7 Sets: 2-4
• Rest between approaches: 30 to 60 seconds

Phase 1:

Note Points

• Use trial and error to find the weight that produces the debilitating load for the last few reps of each set. If you're not sure, start with a light weight and increase it as you get stronger during the training period so that the perceived effort stays the same.
• Do not lift too much weight in this phase. The last few reps of a set should be heavy, but not too hard to failure, especially on the arms and shoulders. You want your arm and shoulder to be ready for work, but not overworked.
• Do the front squat, dumbbell hack squat, or sled if the rotation required to place the bar over the shoulders for the traditional back squat stresses the shoulder joint to the point of discomfort.
• Protecting the shoulder joint is important at this stage and beyond.
• Circuit workouts, running workouts and plyometric exercises such as jumps and jumps should be added to this gym program according to your schedule.
• Stop immediately if you notice sharp pain during or after exercise and seek medical advice or exercise advice if it persists.

Phase 2 - Mid Preseason

Strength Development

In this phase, you will build strength and muscle mass. Fast and agile players must be careful not to put on too much weight. “Long, lean, strong and fast” is the recipe. You have a good base from early pre-season training, and now the emphasis is on lifting heavier weights to train the nervous system combined with muscle fibers to move large loads.

Hypertrophy, i.e. muscle building, does not necessarily imply strength. However, initially and during this phase, hypertrophy will serve you well for developing strength.

Strength will become the basis for the next stage, the development of strength. Power is the ability to move the heaviest loads in the shortest amount of time. Power is essentially the product of strength and speed.

• Season: Mid season
• Duration: 4 to 6 weeks
• Days per week: 2 to 3, with at least one day between sessions
• Representatives: 3 to 6. Players who rely most on speed and agility should do the least number of repetitions.
• Sets: 3 – 5
• Rest Between Sets: 3 to 4 minutes

Phase 2 Exercises:

• Barbell Squat or Hack Squat
Barbell Press
• Romanian Deadlift
• Wide Grip Lat Row
• Pull-ups - 3×6 reps - adjust to your ability.

Note Points

• Adjust the weight so that the last few reps are heavy without going to total failure. The fewer repetitions, the more you will lift in this phase.
• Rest adequately between sets. You need your muscles to recover so you can complete your weightlifting session.
• If you are unable to recover from a session with one rest day in between, reschedule this program for two sessions per week instead of three. Strength training can require both physical and mental effort.
• Your muscles will ache after these exercises. Muscle soreness or delayed muscle soreness (DOMS) is normal; no joint pain. Be sure to watch the reaction of your arms and shoulders at this stage. Step back when you feel joint pain or discomfort.

Stage 3 - Late Pre-Season to Early Season

Converting to Power

In this stage, you develop the strength developed in Phase 2 through training that will increase your ability to move loads at high speeds. Power is a combination of strength and speed. Strength training requires you to lift lighter weights than in the strength phase, but with explosive intent.

You need to rest enough between reps and sets to complete each movement as quickly as possible. The number of sets may be less. There is no benefit in such training when you are tired.

• Things of the year: Late pre -season
• Duration: Continues 4 weeks
• days a week: 2 - 3
• Representatives: 8 - 10
• 9000 Set: 2 - 3
• Rest between repetitions: 10 to 15 seconds
• Rest between sets: at least 1 minute or until recovery0012
• Seated Calf Raise
• Cable Push-Pull
• Single Arm Rope lifts each arm
• Barbell or Dumbbell Press
• Standing Medicine Ball Curl with partner (6×15 reps fast, recovery between sets) (or alone)
• Box jump march (6x20 fast reps, rest between sets)
• Vertical jump (both sides)

Plyometrics - jumps, jumps.

Additional plyometric exercises that emphasize jumping and jumping can be performed outside the gym, on the court, or in a suitable location. Be careful with plyometric exercises, because unwise training can lead to injury. An on-site trainer or trainer with plyometric experience is good insurance.

Note points

• In strength training, it is important that you recover relatively for each rep and adjust so that you can maximize your movement speed. The weights should not be too heavy and the rest periods should be sufficient.
• At the same time, you need to push or pull loads that are heavy enough to develop strength against reasonable resistance. Lift harder than in phase 1, but lighter than in phase 2.
• With the marches and turns of the medicine ball, do a full set as much as possible, and then rest sufficiently before the next set.
• Rest briefly between each vertical jump so you can maximize each one.

Phase 4 - Seasonal

Maintaining Strength and Power

Alternate Phase 2 (Strength) and Phase 3 (Power) for a total of two sessions per week. Do no strength training at all every fifth week to aid recovery.

Note Points

• Try to keep at least two days between any strength session and play.
• Try not to do strength training on the same day you train on the court, or at least split your workouts between morning and afternoon.
• Take a complete break from strength training for one week out of five. Light gymnastics will do.
• Use your judgment. Don't sacrifice court training for weight training during the season.

Phase 5 - Off Season

Now it's time to rest. You need this time for emotional and physical renewal. For a few weeks, forget about basketball and do other things. Staying fit and active through cross-training or other activities is still a good idea.

Give yourself enough time to do it all again next year.

Cross-training Review

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Training schedule

Training duration is 1 hour 45 minutes

There may be changes in the training schedule, please check the calendar.

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