Training Program

TRAINING PROGRAM:

This first program is a speed/sprinting session done in a park or a court if you can find one. This can be done twice a week, preferably in the evening.

SPEED PROGRAM
EXERCISE & DESCRIPTION INSTRUCTION
Half Court Sprint

Complete 5 rounds of 10 half court sprints. After each sprint in a round take no more than 30 seconds rest before you start the next. After each round take 3 minutes to rest and recover before starting the next.

Cone Slalom - Place cones in a zigzag formation up the length of the court. Sprint around the cones.

As above. This is designed to work on lateral movement and speed that is not in a straight line. The wider you place the cones the more lateral movement required.

Play some basic shooting drills

An example of this would be to dribble 5 meters then pull up for a shot. 10 attempts from locations around the ring.

Another example is to place the ball on the foul line. You start on the baseline then run to the ball, pick it up and shoot. This works well if you have a teammate to help with ball placement while you take it in turn|
 


It is important to keep these sessions short and intense. You will lose the effectiveness of the session if you let it drag on. Don’t try and do the full amount of sets and reps from week 1. Work up to it, especially if consistent and intense training is new to you.

These are 2 sample weight training sessions for a basketball player aimed at building strength and explosiveness.
 

EXPLOSIVE STRENGTH PROGRAM
EXERCISE PROGRAM REPS REST
A - BB Deadlift 6 4 - 6 2 minutes
B - BB Incline Bench Press 6 4 - 6 2 minutes
C - Lying Leg Curl 4 4 - 6 90s
D - DB Flat Bench Press 4 4 - 6 90s
EXERCISE PROGRAM REPS REST
A - BB Back Squat 6 4 - 6 2 minutes
B - Close Grip Chin Up* 6 4 - 6 2 minutes
C - Leg Press 4 4 - 6 90s
D - BB Bent Over Row 4 4 - 6 90s