2025-11-19

My Basketball Training Program

I’ve decided to coach and train players of our league just to try and see what it feels like. I want to raise the floor of the league. I’ve been on the trainee side since I was a kid, now it’s time to be the trainer. Here’s how the program will look in 2 hours time.

Training A

Warmup - estimated time 2 mins

Jumping jacks (25x)

Cardio - estimated time 20 mins

Jog - full length of court - lateral - backward - lateral (5x)
- Playful jog(?)
- High knees w/ lay
- Hip-hop jog(?)
- Cross-over
- Sprint

Stretching - estimated time 10 mins

8 seconds each, 2 claps after each stretch

Upper
- Neck - up, down, left, right
- Shoulder - hands behind the back stretch
- Shoulder - cross body
- Hands - hands together stretch, front, up, left, right, back
Lower
- Glutes/quads - trileg stretch
- Quads - lunges
- Hips - side lunge
- Hamstring - reach the floor
- Hamstring - with leg over the other
- Quads - squat with arm rotation
Active
- Knee to chest jumps (10x)

Cardio

Add sprint if there’s time or farming rice - 5 people, loser repeat, or both

Water break for winners

Passing - estimated time 10 mins

3 or 2 people running and passing
?Bullseye passing - NO

Shooting - estimated time 20 mins

Layup lines drill - first to 30
Play off two feet
- Freethrow line - drive off two feet and finish
- Wing - receive ball to freethrow line and shoot
- Wing - receive ball to freethrow line, fake, drive off two feet and finish
- ?Wing - receive ball to freethrow line, fake, drive, spin to two feet and finish

Defense, Dribbling, Scrimmage - estimated time 16 mins

Defense - No dribbles
- 5 minutes, 4 v 4, man to man, try to score, loser = planting rice
Dribbling - Basketball dribbling drill - COMPETITIVE!
Scrimage

Cooldown - estimated time 5 mins

Jog in place - 30 seconds
Arm circles - 10 forward, 10 backward
Trileg stretch - 8 seconds each
Shoulder cross body stretch - 8 seconds each
Seated butterfly stretch - 8 seconds
Hamstring stretch with butterfly - 8 seconds