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    BASKETBALL

    Uploaded by

    Jezza Forteza
    traning plan

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    BASKETBALL

    Uploaded by

    Jezza Forteza
    4 views2 pages
    traning plan

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

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    traning plan

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    4 views2 pages

    BASKETBALL

    Uploaded by

    Jezza Forteza
    traning plan

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    BASKETBALL - TRAINING PLAN

    FITT
    DAY 1 DURATION
    PRINCIPLE
     MORNING  STRETCHING (Head-
    (7:30) to-toe)

     Head rotation 16s x 4


     Arm stretch 16s x 6
     Arm circling 16s x 2
    - clockwise
    WARM UP 10 MINUTES
    -counterclockwise
     Leg stretch 16s x 8
     Ankle circling 16s x 4
     Toes walks (half the
    court)
     Heel walks (half the
    court)
     JOGGING WARM UP 5 MINUTES
     COURT DRILS

    Arm and Upper muscles


    exercise
     Plunking 3mins WORK-OUT 15 MINUTES
     Push ups 3mins
     Hollow hold 3mins
     Shoulder taps 3mins
     Knee push ups 3mins
    Lower muscles
     Squats 5mins
     Lunges 5mins
    WORK-OUT 20 MINUTES
     High knees 5mins
     Jump squats 5mins

     RUNNING DRILLS


    Suicides 2 rounds

    Sideline sprints 5
    rounds WORK-OUT 10 MINUTES
     Half court sprint 4
    rounds
     Full court sprint 2
    rounds
     9:30  REST (SITTING
    COOLDOWN 10 MINUTES
    POSTION)
     AFTERNOON  SKILL WORK-OUT 5 MINUTES
    (1:30)
     PASSING/CATCHING
     Chest pass then lay up
    with partner
     Bounce pass then lay up
    with partner
     Overhead pass then lay
    up with partner
     DRIBBLING/BALL WORK-OUT 15 MINUTES
    HANDLING

     Full Court Dribbling


     Figure 8
     Crossover
     Wall toss
     U dribble
     Double Ball Dribbling
    Suicides
     Chair Drills
     FINISHES WORK-OUT 15 MINUTES

     Lay-up
     Reverse lay-up
     Overhand lay-up
     Floater
     Jump stop and lay-up
     Euro step

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