# data[].attributes.headline
One week training for a professional basketball playerSession detailsBasketball Session 1WarmupIndian runsScoops Butt KicksLay-up Jumps (No ball)  TrainingTexas Split (200 passes, no drop balls) Backboard half-court run (100, no drop balls)Four-corners (100, no drop balls)5 point drill (20 rounds, no drop balls) Resistance band running (x15) Ball-movement Drills (x60 passes) Warm-downStretching Basketball Session 2Warmup:StretchingLegs muscles and arm musclesIndian runsRunning in a line and when the whistle blows the back person sprints to the frontTrain tracksTwo lines running at each other passing the ball between themSessionCrazy DrillPurple is players, Green is ball flowGameWhite team passes the ball down the court using every player in their team, while the Red team defends them. A person from the Red team runs up and down the court trying to get in as many runs as they can before the white team passes the ball down the courtFour cornersSuicides with Burpees 10 LAPSSkipping (10X 1m intense skipping and 20 sec rest Basketball Session 3WarmupActive soft tissue (wrists, neck, hamstrings, ankles, etc.) Indian runsTraining (power/leg strength)Hip strengthening curcuit (repeat 2 times) 10 banded hip march each leg 8 bulgarian split squat each leg 8 step up to reverse lunge 15 sumo squats with dumbbell 10 explosive sprinters lunge each leg Leg strengthening circuit (repeat 2 times) 15 Squat with barbell 10 Dumbbell step ups each leg 15 swiss ball leg curl 15 medicine ball wall throws 15 leg presses 15 box jumps as high as possible 15 calf raises with dumbbell Cool down Spend 15 minutes stretching every muscle used during session 

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One week training for a professional basketball playerSession detailsBasketball Session 1WarmupIndian runsScoops Butt KicksLay-up Jumps (No ball)  TrainingTexas Split (200 passes, no drop balls) Backboard half-court run (100, no drop balls)Four-corners (100, no drop balls)5 point drill (20 rounds, no drop balls) Resistance band running (x15) Ball-movement Drills (x60 passes) Warm-downStretching Basketball Session 2Warmup:StretchingLegs muscles and arm musclesIndian runsRunning in a line and when the whistle blows the back person sprints to the frontTrain tracksTwo lines running at each other passing the ball between themSessionCrazy DrillPurple is players, Green is ball flowGameWhite team passes the ball down the court using every player in their team, while the Red team defends them. A person from the Red team runs up and down the court trying to get in as many runs as they can before the white team passes the ball down the courtFour cornersSuicides with Burpees 10 LAPSSkipping (10X 1m intense skipping and 20 sec rest Basketball Session 3WarmupActive soft tissue (wrists, neck, hamstrings, ankles, etc.) Indian runsTraining (power/leg strength)Hip strengthening curcuit (repeat 2 times) 10 banded hip march each leg 8 bulgarian split squat each leg 8 step up to reverse lunge 15 sumo squats with dumbbell 10 explosive sprinters lunge each leg Leg strengthening circuit (repeat 2 times) 15 Squat with barbell 10 Dumbbell step ups each leg 15 swiss ball leg curl 15 medicine ball wall throws 15 leg presses 15 box jumps as high as possible 15 calf raises with dumbbell Cool down Spend 15 minutes stretching every muscle used during session 

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Warm up:Stretches 2 laps around the court 2 minutes of skipping with a 30 second breakJumping for 1 minuteWorkout: 25 minutes3 minutes jog of maximum heart rate 3 minute skipDribbling Sideline sprint shooting drill for 5 minutesMan in the hole (twice each person)Suicides x2

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Warm up:Stretches 2 laps around the court 2 minutes of skipping with a 30 second breakJumping for 1 minuteWorkout: 25 minutes3 minutes jog of maximum heart rate 3 minute skipDribbling Sideline sprint shooting drill for 5 minutesMan in the hole (twice each person)Suicides x2

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Warm up:
Stretches 
2 laps around the court 
2 minutes of skipping with a 30 second break
Jumping for 1 minute

Workout: 25 minutes
3 minutes jog of maximum heart rate 
3 minute skip
Dribbling 
Sideline sprint shooting drill for 5 minutes
Man in the hole (twice each person)
Suicides x2

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Warm-up:Running 5 laps of the courtStretches - hamstring, core, quads, calvesLunges Jumping/landing exercisesDribbling / Passing LayupsWorkout:2 on 1 (2 attaching 1 defending)argentina  (running and passing up and down the court) for 10 minutes Eggbeater for 5 minutes 5 suicide of the court A full game of basketball (half-court)20 minsCool Down:Stretching 1 lap of the court slow jog/walkSuperman stretch

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Warm-up:Running 5 laps of the courtStretches - hamstring, core, quads, calvesLunges Jumping/landing exercisesDribbling / Passing LayupsWorkout:2 on 1 (2 attaching 1 defending)argentina  (running and passing up and down the court) for 10 minutes Eggbeater for 5 minutes 5 suicide of the court A full game of basketball (half-court)20 minsCool Down:Stretching 1 lap of the court slow jog/walkSuperman stretch

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One week training for a professional basketball player	Session details
Basketball Session 1	Warm up repeat twice:
	        - Full court jog x5 
	        - Full court high knees x2
	        - Full court bum kicks x2
	        - Full court grape x2
	        - Squats 15 x2
	        - Lunges 15 x2
	
	Ball work repeat twice:
	        - Dribble full court x2
	        - Dribble through legs full court x2
	        - Passing in pairs 100 x2 
	        - Surprises 30 x2 
	
	Group 15 min drill (3 drop balls = full court sprint):
	        - Shooting pass drill 5min 
	        - Defensive drift drill 5min
	        - Argentine passing drill 5min 
	
	Practice game:
	        - Half court 
	        - 15min 
	
	Cool down:
	        - Light jog full court x2
	        - Stretching circle 
	        - Each person pick a stretch 
	
Basketball Session 2	Warm up:  10mins  
	Running x 4 laps  
	High knees x 4 laps  
	But kicks x 4 laps  
	Grapevine x 2 laps  
	Side steps x 2 laps each side  
	Skipping with arm circles x 2 laps  
	Lunges x 1 lap  
	 
	Strength Circuit: 20 mins  
	· Squat jumps x 20  
	· Push ups x 15  
	· Sit ups x 20  
	· Lunge jumps x 20  
	· Mountain climbers x 30  
	Run 4 laps in-between each exercise x 3  
	 
	Ball work: 15 mins  
	· Passing ball x 40  
	· Surprises x 30 each  
	· Dribbling up and down the court x 4 laps  
	· Shooting drills  
	 
	Practice game: 15 mins  
	· Half court  
	 
	Cool down: 10 mins  
	· Walk x 2 laps  
	· General individual stretch  
	
Basketball Session 3	Warm up:
	· Run 4 laps
	· High knees 2 laps
	· Butt kicks 2 laps
	· Grapevine  1 lap each way
	· Arm circle skips 1 lap each way
	         
	Ball work:
	· Dribble up and down the courts 2 times
	· Dribble in between legs up courts 2 times
	· Passing ball with partner 100 times
	· Pass then shoot with group 20 times
	· Surprises 20 each
	         
	Strength:
	10-1's
	· 10 sit-ups
	· 10 push-ups
	· 10 squats
	· 10 shots 
	· 10 mountain climbers 10 laps around court
	Then continue this decreasing by 1 each time
	 
	Practice Game:
	· Half Court
	         
	Cool down:
	· Walk 2 laps 
	· Individual stretch

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| Basketball Session 1 |
Warm Up 400 m jog Dynamic stretches Circuit Jumping lunges 30 each leg 200 m sprint 3 laps around the gym dripping and swapping hands 200 m jog Jumping Squats x 30 200 m jog Leg machine 2 minutes 200 sprint Cool down 400 m jog Dynamic stretches
| Basketball Session 2 |
Warm up 400 m jog Dynamic stretches Main Set 5 minutes stand up cycling on stationary bike 200 fast skips 400 m jog 2 minutes Battling Ropes 30 box jumps 5 minutes boxing high intensity 400 m run X2
Cool Down 400 m jog Dynamic stretches
| Basketball Session 3 |
Warm up 400 m jog Dynamic stretches Main Set 50 crunches Sprint to other side of gym (30 sec) Walk back (30 sec) 30 Medicine ball jump squats with partner Sprint to other side of gym (30 sec) Walk back (30 sec) Up right row with weights (30 reps) Sprint to other side of gym (30 sec) Walk back (30 sec) 40 push up Sprint to other side of gym (30 sec) Walk back (30 sec)Cool Down 400 m jog Dynamic stretches

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Basketball Session 1 | Warm up: 10 min, lap around the court  Running up and down the court with different intensity's, squat jumps, broad jumps, game, box jumps, classic catches, dribbling, passing, defence, jumping thing  Cool down: jog, bikes
| Basketball Session 2 | Warm up: Dribbling, Passing, Parts of your offense, Lay ups, Footwork    Shooting drill, one on one defensive work, partner pass and pivot drill, post play drill, agility runs,   Cool down:
| Basketball Session 3 | Warm up: Zig Zag w/Light Pressure

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| Basketball Session 1 | Warm Up: Dynamic Stretches Layups Dribbling and Passing practise Circuit: Push presses, bench press, squats and push-ups 20 repetitions x3 3 minute run Lateral lunge, jumping lunges, glute bridge and alternating dumbbell press 20 repetitions for each x3 Suicide run for 5 minutesCool down Slow jog for 5 minutes Dynamic Stretches
| Basketball Session 2 | Warm Up: Dynamic Stretches Layups Dribbling and Passing practise Circuit: Medicine ball squat to press, pull ups, squats and bench pressing 25 repetitions x3 5 minute run 100m sprint, Push ups and squats 20 repetitions for each x3 Jump rope for 5 minutes Suicide run for 5 minutesCool down Slow jog for 5 minutes Dynamic Stretches
| Basketball Session 3 | Warm Up: Dynamic Stretches Layups Dribbling and Passing practise Circuit: Dumbbell jump squats and box jumps 30 repetitions x3 Boxing for 10 minutes Dribbling up and down court while sprinting for 5 minutes Suicide run for 10 minutesCool down Slow jog for 5 minutes Dynamic Stretches

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Two Ball Dribbling DrillsTwo Ball Shooting footwork

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Two Ball Dribbling DrillsTwo Ball Shooting footwork

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Circuit:  

Components of Fitness: Strength, muscular and basketball skill improvements 

Station 1: Lay up from cone 1m from sideline.  

Station 2: Shuttle Runs Up and back for a minute.  

Station 3: Dribble around cones, up and back.  

Station 4: Ball Walks Up and back either pass ball between legs as you walk or bounce.  

Complete each station 3 times 

Interval: 

Components of Fitness: speed and agility 

Split a 400-meter run into four 100-meter bursts sprints, run each in 17 seconds resting 13 seconds after each sprint.  

Repeat the drill 3 times for a total of 1200 meters. 

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Circuit:

Components of Fitness: Strength, muscular and basketball skill improvements

Station 1: Lay up from cone 1m from sideline.

Station 2: Shuttle Runs Up and back for a minute.

Station 3: Dribble around cones, up and back.

Station 4: Ball Walks Up and back either pass ball between legs as you walk or bounce.

Complete each station 3 times

Interval:

Components of Fitness: speed and agility

Split a 400-meter run into four 100-meter bursts sprints, run each in 17 seconds resting 13 seconds after each sprint.

Repeat the drill 3 times for a total of 1200 meters.

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- lap of the oval varying speeds
- hill sprints

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we chose to do reaction time and circuit training 

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we chose to do reaction time and circuit training 

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for reaction time we would have lots of balls skills and mini games and to improve fitness we would have a circuit of things including star jumps weight cardio

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squat jumps
push up claps
box jumps
long jumps
box pushing

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Plyometrics and Cardio/ Aerobics builds muscular strength, reaction time, speed, cardiovascular endurance and muscular endurance

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Plyometrics and Cardio/ Aerobics builds muscular strength, reaction time, speed, cardiovascular endurance and muscular endurance

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20 push ups, 20 crunches, 20 lunges and then a 100 meter run. Then you can do 50 meters of dribbling and 40 passes. 

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20 push ups, 20 crunches, 20 lunges and then a 100 meter run. Then you can do 50 meters of dribbling and 40 passes. 

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Develops muscular strength, coordination, muscular endurance and power. Everyone will get into pairs. One person in each pair will be squatting against the wall and dribbling the ball between their legs, whilst the other person does calf raises and moves the ball around their body in a circle. Swap every 45 seconds for 3 minutes then have a 30 second break. Repeat 5 times.

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Circuit
30 push ups
30 squats
Suicides x 2 with 5 lines to run too
3 minute planks
Medicine ball (3 mins)

Suicides = Interval (sprinting)

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- run a double suicide (full length of the court)
- high knees, bum kicks, side steps, grate vine

Circuit
- sit ups
- squat jumps
- run and shoot
- burpies
- dribbling in and out of cones

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Interval Training- Sprints for basketball-er to increase their speed and agility ability.
Sprints = 3 x 50 metres
Minute Intervals

Circuit Training - Involves a number of different exercises activities or stations. May be a rest between each station or alternate muscle groups worked. I believe that circuit training prepares basketball players for the unknown as there physical exercise can be unpredictable as they are playing an opposition.

Dodging
Sprints
Hurdles
Skipping
Plank

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Circuit                               30 squats           Sprint 200 meters                  25 mountain climbers (each leg)                     Sprint 400 meters Dribbling the whole court and back 20 lunges (each leg)Sprint 100 meters                                       Repeat 3x 

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Circuit                               30 squats           Sprint 200 meters                  25 mountain climbers (each leg)                     Sprint 400 meters Dribbling the whole court and back 20 lunges (each leg)Sprint 100 meters                                       Repeat 3x 

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Improving muscular

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I’ve chosen to use Plyometrics and Fartlek training for my player, as basketball is a sport that require a large amount of endurance and explosive movements. The Plyometrics will hopefully allow their sprinting starts to improve, as well as their overall energy. Whereas the Fartlek training will allow them to run up and down the court for the entire game.

-        Participant jogs for 10 mins, sprints for 20 secs, medium pace for next 5 mins, sprint for 20 secs, walk for 15 secs, jogs for 5 mins. (Fartlek training) (Fartlek training is almost a form of interval training, but instead of rests, there is less intense exercise, so the participant will be forced to improve on their cardiovascular endurance, even in “rest” periods.)

-        Squat/crouch position from the ground -> jump into squat/crouch position in the air -> plank. Repeat. Burpee squat jumps (Plyometrics) (The explosive movement from the ground squat/crouch to the air squat/crouch, will improve on the participants power and muscular strength)

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Develops muscular strength, coordination, muscular endurance and power. Everyone will get into pairs. One person in each pair will be squatting against the wall and dribbling the ball between their legs, whilst the other person does calf raises and moves the ball around their body in a circle. Swap every 45 seconds for 3 minutes then have a 30 second break. Repeat 5 times. (Jayda)

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Here's some tips on developing power

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Elite Footwork & Explosiveness Drills for Basketball

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Vertical Jump Explosiveness Drills for Basketball

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Chad Hobbs demonstrates three explosiveness drills that you can do with a partner to improve your vertical jump.

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Here's some tips on developing explosiveness

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Design a Fitness training session for a Basketball player using 2 training
types and identify the components of
fitness that you’ll be working on (Post below) 

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Design a Fitness training session for a Basketball player using 2 training
types and identify the components of
fitness that you’ll be working on (Post below) 