BASKETBALL TRAINING

PROGRAM
By
Nik Mohd Amiruddin Bin Nik Mat
Mohd Nazreen Adzha Bin Mazlan
Basketball Training Program
Definitely help in improving your skills in
the court. These programs may be
composed of different routines, depending
on which skills you want to be trained on.
Are the best ways to become a excellent
basketball player. They cover the basics
and offer players a chance to compete
when winning isn't everything.
Importance basketball training program
I. Test and improve the strength and speed
of the player
II. Increase the jump
III. mprove their skills in bringing and
handling the ball
IV. Improve their shooting skills. 
Example of basketball training
program.
WEIGHT TRAINING.
◦ develops the whole athletic growth of an
athlete in the basketball.
◦ Importance:
I. Maximized jumping power
II. powerful strength for rebounding task
III. momentous improvement in the endurance level
IV. serves as a form of a remedial exercise
Year Phases to a Basketball Training
Program
Early pre-season phase.
 Players are preparing for the season and
starting to build up after the off season.
 Focus on building aerobic fitness,
functional strength and hypertrophy.
 Duration - 4 weeks
Early pre-season phase.
 Aerobic conditioning.
- Focus on continuous type training.
- Jogging is preferable to swimming or cycling at this
stage in your basketball training program.
- 30-45 minutes at one time.
Strength conditioning.
- a maximum strength program.
- squats or leg presses, the bench press, dead lifts and the

shoulder press.
Flexibility conditioning.
- Maintain your flexibility program right throughout the
season.
Late pre-season phase.
 Players are working up to the start of the
season and pre-season trials are
imminent(likely to happen very soon).
 Focus on building anaerobic fitness and
maximum strength and power.
 Duration - 8 weeks.
Late pre-season phase.
Anaerobic conditioning.
- start to move towards more basketball-
specific sessions.
- incorporate anaerobic endurance drills.
- shuttle runs, make drills even more specific if
throw in a ball and some basic skills.
- 2-3 sessions a week.
- lasting 30 minutes.
Strength and Power conditioning.

- 3 months to develop maximum strength.

- plyometrics or jump training.
Late pre-season phase.
Speed and Agility conditioning.
- emphasis on quickness and agility.
- incorporate a ball and basic passing and
shooting skills.
- perform the drills at 100% but keep
themshort enough.
Flexibility conditioning.

- at least 3 stretching sessions per week.

Off season phase.
 You won the title; time to relax for a while but
you need to keep active.
 Focus on rest and recovery with maintenance of
light activity -- cross training, light gym work.
 Several weeks break from serious fitness and
strength training is helpful.
 As pre-season approaches, more regular work
can resume with an emphasis on building
aerobic fitness once again for the pre-season
training.
 Off season phase.
Anaerobic conditioning.
- doing some kind of low intensity, cardiovascular
exercise.
- avoid running, playing basketball or even recreational.
- try a new sport : swimming, cycling or racket sports.
Strength conditioning.

- stabilizing muscle groups that may have been

neglected during the in- season.
- keep sessions short and drop any sets of exhausted
techniques.
- 2 to 3 sessions per week.
Off season phase.
Flexibility conditioning.
- perform stretching exercises daily or
at least 3 times a week.
-warm up thoroughly first.
THE END…

THANK YOU