The aims of the programme is to get you physically prepared for when you return to the court and enhance your general athleticism.

Overall Aim:



  • Maintain physical activity and conditioning levels.
  • Enhance coordination, stability and movement control.
  • Increase muscular strength in muscle groups important for basketball performance​.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Movement/Skills W/Up 1 Movement/Skills W/Up 2 Rest Movement/Skills W/Up 3 Movement/Skills W/Up 4 Rest / Light technique work (low impact*) Rest / Light technique work (low impact*)
Speed & Plyometrics 1 Strength 1 Speed & Plyometrics 2 Strength 2
Handling Skills/Shooting* Handling Skills/Shooting* Handling Skills/Shooting* Handling Skills/Shooting*
Aerobic Conditioning 1 Aerobic Conditioning 2

Three phases

  1. Master your Body - weeks 1-4: The first 4 weeks focuses on movement control in athletic movement skills
  2. Build Capacity – weeks 5-8: The second 4 weeks challenges control in more advanced movements and targets strength and jumping ability
  3. Speed-Power-Control - weeks 9 - 12: Build upon strength & conditioning levels built across the previous 8-week programme. Continue to enhance coordination, stability and movement control. Increase acceleration, deceleration, and jumping capabilities