TRAINING DESIGN FOR BASKETBALL (5x5)

(Secondary Girls)
April-2024

Date and DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

Time
0430-0500 Wake-up and preparation
0500-0600 Stretching/cardio exercises:
Jogging, walking, cooldown
and breathing exercise
0600-0700 breakfast
0700-0800 Personal hygiene and clean
up
0800-0900 Warm – Up Drills
Seven-on-four, circle
passing, four lines, forty
seconds
0900–1000 Health break
1000 - 1130 Conditioning Drills
Crazy 8, zigzag, speed
layups, speed scrimmage,
footwork
1130-1300 Lunchbreak/Rest
1300 - 1400 Dribbling drills
Snaps and touch, two-ball
high and low, two-ball
series, two-on-one
ballhandling pressure
Wake-up and preparation Wake-up and preparation Wake-up and preparation Wake-up and preparation
Stretching/cardio exercises: Stretching/cardio exercises: Stretching/cardio exercises: Stretching/cardio exercises:
Jogging, walking, cooldown Jogging, walking, cooldown Jogging, walking, cooldown Jogging, walking, cooldown
and breathing exercise and breathing exercise and breathing exercise and breathing exercise
breakfast breakfast breakfast breakfast
Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean
up up up up
Warm – Up Drills Warm – Up Drills Warm – Up Drills Warm – Up Drills
Weave with shots, two- Seven-on-four, circle Weave with shots, two- Seven-on-four, circle
ball screen, waves passing, four lines, forty ball screen, waves passing, four lines, forty
passing, waves sideline seconds passing, waves sideline seconds
passing passing
Health break Health break Health break Health break
Conditioning drills Conditioning Drills Conditioning drills Conditioning Drills
Figure 8, two-line long Crazy 8, zigzag, speed Figure 8, two-line long Crazy 8, zigzag, speed
passing and layup, thirty- layups, speed scrimmage, passing and layup, thirty- layups, speed scrimmage,
six layups, full-court footwork six layups, full-court footwork
layups, footwork layups, footwork
Lunchbreak/Rest Lunchbreak/Rest Lunchbreak/Rest Lunchbreak/Rest
Dribbling drills Dribbling drills Dribbling drills Dribbling drills
Speed-dribbling chase, Snaps and touch, two-ball Speed-dribbling chase, Snaps and touch, two-ball
stationary dribbling series, high and low, two-ball stationary dribbling series, high and low, two-ball
half-court dribbling series, series, two-on-one half-court dribbling series, series, two-on-one
cone dribbling series ballhandling pressure cone dribbling series ballhandling pressure

1400 - 1530 Passing drills and Passing drills and Passing drills and Passing drills and Passing drills and
shooting drills, defensive shooting drills, defensive shooting drills, defensive shooting drills, defensive shooting drills, defensive
drills drills drills drills drills
1530 -1600 Health break Health break Health break Health break Health break
1530 -1700 SCRIMMAGE SCRIMMAGE SCRIMMAGE SCRIMMAGE SCRIMMAGE
1700 -1800 Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean
up up up up up
1800 - 2000 DINNER DINNER DINNER DINNER DINNER
2000 - 0430 BED TIME BED TIME BED TIME BED TIME BED TIME

Date and DAY 6 DAY 7 DAY 8 DAY 9 DAY 10

Time
0430-0500 Wake-up and preparation
0500-0600 Stretching/cardio exercises:
Jogging, walking, cooldown
and breathing exercise
0600-0700 breakfast
0700-0800 Personal hygiene and clean
up
0800-0900 Warm – Up Drills
Seven-on-four, circle
passing, four lines, forty
seconds
0900–1000 Health break
1000 - 1130 Conditioning Drills
Crazy 8, zigzag, speed
layups, speed scrimmage,
footwork
1130-1300 Lunchbreak/Rest
1300 - 1400 Dribbling drills
Snaps and touch, two-ball
high and low, two-ball
series, two-on-one
ballhandling pressure
Wake-up and preparation Wake-up and preparation Wake-up and preparation Wake-up and preparation
Stretching/cardio exercises: Stretching/cardio exercises: Stretching/cardio exercises: Stretching/cardio exercises:
Jogging, walking, cooldown Jogging, walking, cooldown Jogging, walking, cooldown Jogging, walking, cooldown
and breathing exercise and breathing exercise and breathing exercise and breathing exercise
breakfast breakfast breakfast breakfast
Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean
up up up up
Warm – Up Drills Warm – Up Drills Warm – Up Drills Warm – Up Drills
Weave with shots, two- Seven-on-four, circle Weave with shots, two- Seven-on-four, circle
ball screen, waves passing, four lines, forty ball screen, waves passing, four lines, forty
passing, waves sideline seconds passing, waves sideline seconds
passing passing
Health break Health break Health break Health break
Conditioning drills Conditioning Drills Conditioning drills Conditioning Drills
Figure 8, two-line long Crazy 8, zigzag, speed Figure 8, two-line long Crazy 8, zigzag, speed
passing and layup, thirty- layups, speed scrimmage, passing and layup, thirty- layups, speed scrimmage,
six layups, full-court footwork six layups, full-court footwork
layups, footwork layups, footwork
Lunchbreak/Rest Lunchbreak/Rest Lunchbreak/Rest Lunchbreak/Rest
Dribbling drills Dribbling drills Dribbling drills Dribbling drills
Speed-dribbling chase, Snaps and touch, two-ball Speed-dribbling chase, Snaps and touch, two-ball
stationary dribbling series, high and low, two-ball stationary dribbling series, high and low, two-ball
half-court dribbling series, series, two-on-one half-court dribbling series, series, two-on-one
cone dribbling series ballhandling pressure cone dribbling series ballhandling pressure

1400 - 1530 Passing drills and Passing drills and Passing drills and Passing drills and Passing drills and
shooting drills, defensive shooting drills, defensive shooting drills, defensive shooting drills, defensive shooting drills, defensive
drills drills drills drills drills
1530 -1600 Health break Health break Health break Health break Health break
1530 -1700 SCRIMMAGE SCRIMMAGE SCRIMMAGE SCRIMMAGE SCRIMMAGE
1700 -1800 Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean
up up up up up
1800 - 2000 DINNER DINNER DINNER DINNER DINNER
Date and DAY 11 DAY 12 DAY 13 DAY 14 DAY 15
Time
 0430-0500 Wake-up and preparation
0500-0600 Stretching/cardio exercises:
Jogging, walking, cooldown
and breathing exercise
0600-0700 breakfast
0700-0800 Personal hygiene and clean
up
0800-0900 Warm – Up Drills
Seven-on-four, circle
passing, four lines, forty
seconds
0900–1000 Health break
1000 - 1130 Conditioning Drills
Crazy 8, zigzag, speed
layups, speed scrimmage,
footwork
1130-1300 Lunchbreak/Rest
1300 - 1400 Dribbling drills
Snaps and touch, two-ball
high and low, two-ball
series, two-on-one
ballhandling pressure
Wake-up and preparation Wake-up and preparation Wake-up and preparation Wake-up and preparation
Stretching/cardio exercises: Stretching/cardio exercises: Stretching/cardio exercises: Stretching/cardio exercises:
Jogging, walking, cooldown Jogging, walking, cooldown Jogging, walking, cooldown Jogging, walking, cooldown
and breathing exercise and breathing exercise and breathing exercise and breathing exercise
breakfast breakfast breakfast breakfast
Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean
up up up up
Warm – Up Drills Warm – Up Drills Warm – Up Drills Warm – Up Drills
Weave with shots, two- Seven-on-four, circle Weave with shots, two- Seven-on-four, circle
ball screen, waves passing, four lines, forty ball screen, waves passing, four lines, forty
passing, waves sideline seconds passing, waves sideline seconds
passing passing
Health break Health break Health break Health break
Conditioning drills Conditioning Drills Conditioning drills Conditioning Drills
Figure 8, two-line long Crazy 8, zigzag, speed Figure 8, two-line long Crazy 8, zigzag, speed
passing and layup, thirty- layups, speed scrimmage, passing and layup, thirty- layups, speed scrimmage,
six layups, full-court footwork six layups, full-court footwork
layups, footwork layups, footwork
Lunchbreak/Rest Lunchbreak/Rest Lunchbreak/Rest Lunchbreak/Rest
Dribbling drills Dribbling drills Dribbling drills Dribbling drills
Speed-dribbling chase, Snaps and touch, two-ball Speed-dribbling chase, Snaps and touch, two-ball
stationary dribbling series, high and low, two-ball stationary dribbling series, high and low, two-ball
half-court dribbling series, series, two-on-one half-court dribbling series, series, two-on-one
cone dribbling series ballhandling pressure cone dribbling series ballhandling pressure

1400 - 1530 Passing drills and Passing drills and Passing drills and Passing drills and Passing drills and
shooting drills, defensive shooting drills, defensive shooting drills, defensive shooting drills, defensive shooting drills, defensive
drills drills drills drills drills
1530 -1600 Health break Health break Health break Health break Health break
1530 -1700 SCRIMMAGE SCRIMMAGE SCRIMMAGE SCRIMMAGE SCRIMMAGE
1700 -1800 Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean Personal hygiene and clean
up up up up up
1800 - 2000 DINNER DINNER DINNER DINNER DINNER
2000 - 0430 BED TIME BED TIME BED TIME BED TIME BED TIME

Prepared by: Submitted to:

JUNELL G. NAVARRO ENCARNITA D. DEVERATURDA
Basketball Girls - Coach Education Program Specialist-MAPEH/ PESS Supervisor