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Training program to train my Basketball skills and game play.

Week 1. session 1.
1. 10 Minute warm up(stretches)
2. 30 Minutes of shooting baskets
3. 15 Minutes of practicing layup.
!. 20 Minute "ribbling practice
5. 5 Minute #esting perio"
$. !0 Minute practice games.
%. 5 Minute Warm "own.
Week 1. session 2.
1. 10 Minute warm up(stretches)
2. 5 Minute &og
3. 20 Minutes of 'tamina ()ercises.
!. 1 *our of practicing plays
5. 25 Minute short games
$. 5 Minute Warm "own
Week 2 session 1
1. 10 Minute warm up
2. 30 Minute 'hooting +ractice
3. 1 *our of 'kills (post up etc)
!. 20 Minute 'hort games
5. 5 Minute Warm "own
Week 2 session 2
1. 2 ,aps of -iel" &og
2. 5 Minute stretches
3. 25 Minute Wight ,ifting (light)
!. 1 *our 20 Minute Weight ,ifting(har")
5. 5 Minute warm "own
Week 3 session 1
1. 5 Minute warm up
2. 30 Minute shooting
3. 30 Minute lay up
!. 15 Minute 'printing e)ercises (.ntense)
5. 3 Minute rest
$. 10 Minute game
%. Warm /own
'at 0 'un"ay #est "ay.
Week 3. session 2
1. 10 Minute warm up(stretches)
2. 30 Minutes of shooting baskets
3. 15 Minutes of practicing layup.
!. 20 Minute "ribbling an" passing an" en" in lay up practice
5. 5 Minute #esting perio"
$. !0 Minute practice games.
%. 5 Minute Warm "own.
Week ! session 1
1. 10 Minute warm up(stretches)
2. 5 Minute &og
3. 30 Minutes of 'tamina ()ercises.
!. 1 *our of practicing plays
5. 25 ,eft han" practice
$. 5 Minute Warm "own
Week ! session 2
1. 10 Minute warm up
2. 15 Minute &ogging with light weights
3. 5 Minute rest
!. 1 *our of 'kills (crosso1ers)
5. 20 Minute 'hort games
$. 5 Minute Warm "own
Week 5 session 1
1. 2 ,aps of -iel" &og
2. 5 Minute stretches
3. 20 Minute of har" Machine work (bench press etc)
!. 1 *our ,ight weight work
5. 5 Minute warm "own
Week 5 session 2
1. 5 Minute warm up
2. 30 Minute shooting
3. 30 Minute lay up
!. 15 Minute 'printing e)ercises (.ntense)
5. 3 Minute rest
$. 10 Minute game
%. Warm /own
'at 0 'un"ay #est "ay.
Week $ session 1.
1. 10 Minute warm up(stretches)
2. 30 Minutes ,ight weight lifting.
3. 20 Minute 'hooting practices
!. 5 Minute resting perio"
5. !0 Minute practice games.
$. 5 Minute Warm "own.
Week $. session 2
1. 10 Minute warm up(stretches)
2. 5 Minute &og
3. 20 Minutes of 'tamina ()ercises.
!. 10 minute rest
5. 25 Minutes of 'printing ()ercises
$. 5 Minute Warm "own
Week % session 1
1. 10 Minute warm up
2. 10 Minute &ogging with light weights
3. 5 Minute rest
!. *alf an *our 2all skills (passing an" "ribbling techni3ues)
5. 20 Minute 'hort games
$. 5 Minute Warm "own
Week % session 2
1. 1 ,ap of -iel" &og
2. 5 Minute stretches
3. 20 Minute of fast break practices
!. !5 Minute practicing plays
5. 5 Minute warm "own
Week 4 session 1
1. 5 Minute warm up
2. 30 Minute Weight work (bicep curls)
3. 30 Minute ,eg power work (machine work)
!. 15 Minute 'printing e)ercises (.ntense)
5. 3 Minute rest
$. 5 Minute Warm /own
'at 0 'un"ay #est "ay.
Week !. Mon"ay.
1. 10 Minute warm up(stretches)
2. 30 Minutes ,ay up practices
3. 30 Minute 'hooting practices
!. 1 Minute resting perio"
5. !0 Minute practice games.
$. 5 Minute Warm "own.
Week ! 5ues"ay.
1. 10 Minute warm up(stretches)
2. 5 Minute &og
3. 20 Minutes of 'tamina ()ercises.
!. 10 minute rest
5. 25 Minutes of 'printing ()ercises
$. 5 Minute Warm "own
Week ! We"nes"ay
1. 10 Minute warm up
2. 10 Minute &ogging with light weights
3. 5 Minute rest
!. !0 Minutes 'ituation practice
5. 20 Minute games with 'pecific situations
$. 5 Minute Warm "own
Week ! 5hurs"ay
1. 1 ,ap of -iel" &og
2. 5 Minute stretches
3. 20 Minute of fast break practice
!. !5 Minute recap of 'ituation work
5. 5 Minute warm "own
Week ! -ri"ay +ool session
1. 5 Minute warm up stretches
2. 1km 'wim
3. 5 Minute threa"ing water without clothes
!. 50 M swim freestyle (har")
5. 3 Minute rest
$. 20 Minute Water games
%. 5 Minute Warm /own
'at 0 'un"ay #est "ay.