BASKETBALL TRAINING PROGRAMME
MONDAY
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Upper Body Weight Training (1-2 sets x 10-12 reps)
o Bench Press (push ups)
o Bicep Curl (
o Chest Fly
o Front Lat Raise
o Overhead Press
o Pullover/Overhead Skull Crusher
o Rear delt Raise
o Seated Row
o Triceps Extension
o Wide Grip Pull-Up
Lower Body Plyometric (3 sets x 10-12 jumps)
o Box Jumps
o Depth Jumps
o Lateral Bounds
¾ court sprints (baseline to foul line, decelerate and walk back to
the starting point): 8-10 sprints x at 85% intensity, rest thirty
seconds.
WEDNESDAY:
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TUESDAY
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Lower Body Weight Training (1-2 sets x 10-12 reps)
o Calf Raise
o Front Squat
o Hamstring Curl
o Hip Adduction
o Leg Extension
o Lower Back Extension
Core Exercises (3 x 30 seconds each)
o Clamp sheels (each side)
o Fire Hydrant (each side)
o Plank
o Side Plank
o Russian Twists
o Dead Bug
Modify Monday sprints by adding lateral slides before sprinting
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THURSDAY
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Upper Body Weight Training (1-2 sets x 10-12 reps)
o Shoulder Press
o Incline Press
o High Row
o Chest Press
o Incline Row
o Inverted Row
o Landmine Press
o Lat Pulldown
o Tricep Dip
o Upright Row
Lower Body Plyometric (3 sets x 10-12 jumps)
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Lower Body Weight Training (1-2 sets x 10-12 reps)
o Dumbbell Lunge
o Glute Ham Raises
o Hip Abduction
o Leg Press
o Romanian Dead Lift
o Split Squat
Core/Hip Exercises (3 x 30 seconds each)
o Clamshells (each side)
o Fire Hydrants (each side)
o Plank
o Side Plank
o Russian Twists
o
o
o
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Alternate Leg Bounding
Single Leg Hops
Step Ups
17s (17 sideline-to-sideline sprints): 3-5 spring try to finish in sixty to
sixty five seconds, for sixty seconds.
FRIDAY
recovery and regeneration activities, injury prevention, hip
mobility and core strength and stability.
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o Dead Bug
17s (17 sideline-to-sideline sprints): 3-5 spring try to finish in sixty to
sixty five seconds, for sixty seconds.
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Saturday & Sunady
Team plays testing the starting lineups, substitutions refereed
games etc