Below is an example of an “off-season” programme that could be given to junior athletes. It is a generic programme, and is not tailored to any particular athlete. This is not provided as a “definitive” programme that coaches must follow and instead is provided as an example. Coaches are encouraged to develop their own programs and to seek advice or assistance from appropriate experts.

There are 3 aspects to the fitness programme:

  1. Aerobic Fitness;
  2. Basketball Skills and Ball Handling;
  3. Other Fitness.

ACTIVITIES

FREQUENCY

GUIDELINES

(A) AEROBIC FITNESS
  • Do 3 activities each week.
  • Only do 1 aerobic activity a day and allow one day of rest between sessions (eg do aerobic sessions on Monday, Wednesday and Friday).
  • Don’t do any of the speed activities in the first month of training (you need to improve your general aerobic fitness before doing these).

(B) BASKETBALL SKILLS & BALL HANDLING
  • Do 3 activities each week.
  • You must do at least one shooting activity per week but you cannot do one activity more than twice.
  • Do no more than 2 basketball skills/ball handling sessions a day.
  • Do not do on any day when you are doing an aerobic fitness and other fitness activities.

(A) OTHER FITNESS
  • Do 3 activities each week.
  • Do not do on any day when you are doing an aerobic fitness and basketball skills/ball handling activities.
  • Only do 1 of these activities a day.

 

AEROBIC FITNESS

Make sure you warm-up before the session.

  • 20 push ups (on knees)
  • 20 squats
  • Jog a lap of the court
  • 20 “crunches” (a sit up, but only come about half way up to your knees)
  • 20 lunges (each side);
  • Jog a lap of the court
  • Stretching as required (no more than 5 minutes).

ACTIVITY

NOTE

4km run

Run on grass or an oval rather than on concrete/road.

15 minute run

Run continuously for 15 minutes and record how far you run. Your target is to run:

Guards 3.7km in 15minutes

Forwards 3.5km in 15minutes

Centres 3.2km in 15 minutes

NB: Walk when necessary for 30 seconds and then jog again.

1km swim

To help keep your intensity during the session, count the number of strokes it takes you to do one lap. Then count your strokes for each subsequent lap. If a lap takes more strokes than “normal” for you, then you need to go a bit harder the next lap.

5km cycle

This can be done on a stationary bike or outside. If riding outside, use bike paths whenever possible and make sure that you wear a helmet. Use a low gear and make sure that you always pedal.

Court Run

Do the following set of exercises continuously for 15 minutes. Record how many times you repeat the set:

1. Start on baseline, complete 10 push ups

2. Sprint to other end of basketball court;

3. Lie on floor, complete 10 full sit ups;

4. Jog 2 laps of the court.

Speed 1

NB: Build aerobic fitness before doing speed activities.

NB: Build up aerobic fitness first before doing these activities.

Do the following 3 activities:

3-1-9-a

  1. Run the first 7 metres at 50%, the second 7 metres at 75% and the last 7 metres at 100%. Walk back and repeat 5 times.
  2. 5 x 50 metre sprints (start each rep at 50 second intervals). Jog back to start.
    5 x 30 metre sprints (start each rep at 40 second intervals). Jog back to start.
    5 x 20 metre sprints (start each rep at 30 second intervals). Jog back to start.
  3. Slide A to B, Slide B to C, Slide C to A and Sprint A past D. Repeat 5 times, walking back to the start for recovery.
Intensity Runs Set 1 at 60% max speed

acceleration steady pace deceleration
1) 10m 20m 10m x3
2) 9m 20m 9m x3
3) 8m 20m 8m x3
4) 7m 20m 7m x3
5) 6m 20m 6m x3
6) 5m 20m 5m x3

Set 3 at 75% max speed

acceleration steady pace deceleration
7) 10m 20m 10m x3
8) 9m 20m 9m x3
9) 8m 20m 8m x3
10) 7m 20m 7m x3
11) 6m 20m 6m x3
12) 5m 20m 5m x3

Set 3 at 90% max speed

acceleration steady pace deceleration
13) 10m 20m 10m x3
14) 9m 20m 9m x3
15) 8m 20m 8m x3
16) 7m 20m 7m x3
17) 6m 20m 6m x3
18) 5m 20m 5m x3
Fartlek Pyramid Complete this on grass or a softer surface; it can be completed around an oval, on a track, or on
straight lines.

  • 15 seconds hard, 15 easy; 30 seconds hard, 30 easy; 45 seconds hard, 45 easy, 60 seconds hard, 60 easy (5 minutes total - continuous)
  • Once you have completed one Fartlek Pyramid perform an active recovery (walk, jog, abdominal work) for three minutes
  • Repeat the Fartlek Pyramid and active recovery protocol two more times (therefore a total of three sets).

 

 

BASKETBALL SKILLS & BALL HANDLING

Do 1 of the sessions described below 3 times each week. You must do at least one shooting activity each week and you cannot do one activity more than two times in a week. Record which activity you did and, where relevant, your score. Do not do more than 2 of these sessions in a day and don’t do any on a day when you are doing an aerobic fitness session and another fitness activity.

ACTIVITY

1. Passing

Against the Wall

Do 30 of each pass against a wall (or with a partner). Stand 3-4 metres away from the wall/partner. Alternate which foot you step forward with as you pass the ball. With one-handed passes, also step to the side (as if passing around a defender).

  • 2 handed chest pass
  • 2 handed bounce pass
  • Right handed push pass
  • Left handed push pass
  • Behind the back (both right and left hand)
  • Pass off the dribble. Dribble 5 times, then pass. Do 30 right hand and 30 left hand.

2 Balls Against the Wall

Stand 2-3 metres away from a wall, dribbling two balls. After 5 dribbles, pass one of the balls against the wall. Keep dribbling the other ball. Catch the ball you passed and dribble it. After another 5 dribbles, pass with the other hand. Go for 3 minutes.

Hit the Target

Pick a brick on the wall that is about chest height and mark it with some chalk. Start about 10 – 15 metre away from the wall and dribble to the wall. Come to a jump stop and pass at the brick you have marked. If you hit it, you get 1 point. If you miss it, you lose a point. Continue until you have 25 points.

2. Dribbling

Stationery 1 Ball Dribbling

Do 30 seconds of each dribble move. Don’t pick the ball up between moves.

  • Front (Cross-over)
  • Back (Cross-over)
  • Right/Left. Dribble in a “V” on the side of your body. 30 secs each hand.
  • Right/Left Fake Crossover - in a “V” with one hand, in front of your body. 30 seconds each hand.
  • Right/Left Round. Dribble around your right leg with your right hand for 30 seconds. Then around your left leg with your left hand.

Stationery 2 Ball Dribbling

Do 30 seconds of each dribble move. If you lose one ball, keep dribbling the other one while you retrieve the one you lost.

  • Front. Dribble both balls in front and keep changing hands (so you are doing a crossover with each ball).
  • Side. Dribble both balls in a “V” at your side.
  • Side Alternate. Dribble both balls in a “V” at your side. As one goes forward, the other goes backward.
  • Dribble Hard/Low. Do 5 dribbles (with each hand) as hard as you can (keeping ball no higher than the top of your shorts), and then do 5 dribbles with the ball no higher than your knee.

Full Court Dribbling

Dribbling up and back 2 times, with the following dribble moves:

  • Cross over
  • Between the legs
  • Fake Cross over
  • On-side
  • Hesitation
  • Behind the back
  • Retreat and cross over (or fake cross over)
  • Combination moves

3. Footwork

“2 Slides”

Get in defensive stance. Take 2 slides to your left and then 2 slides to your right. Wait (in defensive stance) for 3 seconds, then repeat. Do for 30 seconds and then rest. Repeat 5 times. Make sure correct footwork is used – “big” to “bigger”.

“Slide-Run-Slide”

Get in defensive stance. Take 3 slides, then 3 running steps then 3 slides. Repeat 30 times on each side of the basket. Rest for 30 seconds after each 5. When going from slide to run do not bring your feet together – you still go from a “big” stance to a “bigger” stance.

“Square Up”

Stand in the low post position and spin the ball to the 3 point line. Cut out, catch the ball and square up to the basket. Shot fake, drive fake and then drive to the basket for a lay-up. Do 30 times on each side. Make sure you use the baseline pivot foot.

4. Shooting
  1. Inside the key
    1. Jump shots (X 10)
    2. Layups (X R 10 and L 10)
    3. Mikan shots (X R 10 and L 10)
  2. Jump shots from 15- 20 feet
    1. Make 10 from right wing, from the point and from left wing
  3. One bounce jump shots
    1. Make 10 from right wing, from the point and from left wing
  4. Two/Three bounce jump shots
    1. Make 10 from right wing, from the point and from left wing
  5. Pull up jump shots
    1. Make 10 from right wing, from the point and from left wing
  6. Post moves
    1. Drop step power layup (X 10)
    2. Dropstep hook shot (X 10)
    3. Dropstep, shot fake, step through (X 10)
    4. Turn and face shoot (X 10)
  7. Three point shots
    1. Make 10 shots from 5 spots
  8. Foul shots
    1. Make 30 free throws in groups of 2 (jog up and back in between groups)

5. Hand-Eye Coordination

Use a tennis ball and stand 1 – 2 meters from a wall.

Same hand, same catch

With 1 hand, throw the ball against the wall and catch it using the hand you threw with. Complete one set throwing with the left hand and then right hand once, followed by one more set on your non-preferred hand. 30 throws per hand.

Opposite hand, opposite catch

Same as above but throw the ball with one hand and catch it with the other.

Wall dribbling

Face the wall 1 meter away, begin dribbling against the wall using an OLD basketball or tennis ball. Have the arm extended and ball about 10cm from the wall and use left and right hand and dribble combinations (side to side, up and down, crossovers). Dribble for 2 minutes and rest for 1 minute. Repeat 4 times.

 

 

OTHER FITNESS ACTIVITIES

Do 1 of the activities described below 3 times each week. Do not do any of these activities on a day when you are doing an aerobic fitness session and a basketball skill/ball handling activity.

EXERCICE
1. Programme de force et prise de masse 1. Programme de force et prise de masse

Faites chacun des exercices suivants trois fois, dans l’ordre dans lequel ils sont présentés, avec une pause d’1 minute maximum entre chaque série d’exercices.

Répétitions

Pour établir combien d’exercices vous devez faire dans chaque série, déterminez combien vous pouvez en faire sans vous arrêter. Le nombre d’exercices à faire dans chaque série correspondra à 60 % du chiffre que vous aurez ainsi déterminé. Si par exemple vous parvenez à faire un maximum de 15 abdominaux (sans vous arrêter), alors vous en ferez 9 dans chaque série (15 x 60 % = 9).

Lorsque vous commencez le programme, laissez-vous un certain temps (1 à 2 semaines) pour permettre à votre corps de s’adapter aux charges de travail supplémentaires. Lorsque vous parvenez à compléter aisément les exercices, ajoutez un ou deux exercices à chaque série (p. ex., passez de 9 à 11 abdominaux pour chaque série).

Pompes

-    Mains légèrement plus écartées que les épaules

-    Poitrine à terre avant de pousser sur les bras

-    Corps droit

o     Étape 1 - Genoux au sol, pieds en l’air (utilisez cette méthode jusqu’à ce que vous ayez gagné suffisamment de force)

o     Étape 2 – Orteils au sol (utilisez cette méthode lorsque vous avez développé une force suffisante)

Fentes

-    Pieds joints, puis un pas en avant avec une seule jambe, l’autre jambe restant dans la position initiale

-    Maintenez le dos droit et veillez à ce que votre genou avant ne dépasse pas le niveau de vos orteils

-    Ramenez la jambe avant à sa position de départ. Faites une nouvelle fente avec l’autre jambe

Abdominaux

-    Allongez-vous dos au sol, les jambes pliées à un angle de 90º

-    Maintenez vos mains en contact avec le côté de votre tête, et le menton dirigé vers le cou

-    Élevez le torse jusqu’à mi-chemin entre la position allongée et un enroulement complet, puis revenez en position allongée

Répulsions

-    Placez-vous dos à un banc de hauteur moyenne, un mur ou une chaise

-    Mains sur le banc, bras droits, jambes en avant, pieds plats au sol

-    Gardez les jambes droites, pliez les bras de façon à abaisser le corps devant le banc, redressez les bras pour revenir à la position de départ

Sauts explosifs défensifs

-    Commencez en position défensive (position basse !)

-    Joignez rapidement vos pieds et sautez (de manière explosive), en portant les mains au-dessus de la tête

-    Réceptionnez-vous et revenez en position
2. Corde à sauter
  • Faites 2 minutes de corde à sauter sans interruption, à un rythme moyen.
  • Faites 30 sauts à un rythme maximal, suivi de 20 sauts à une vitesse moyenne. Répétez l’ensemble 10 fois.
  • Faites les exercices de corde à sauter suivants pendant une minute chacun :

-      Alternance pied droit/pied gauche

-      Deux pieds, dans un carré (avant, côté, arrière, côté)

-      Pied droit, dans un carré

-      Pied gauche, dans un carré

-      Talon/orteil
3. Sauts pliométriques Répétez 3 fois les 3 exercices suivants :

  1. Placez-vous devant le panneau (ou devant un mur). Sautez à deux pieds et touchez le filet/panneau/mur (aussi haut que vous le pouvez) avec la main droite, réceptionnez-vous et sautez à nouveau immédiatement pour toucher avec la main gauche. Continuez jusqu’à ce que vous ayez touché 8 fois avec chaque main. Répétez l’ensemble 10 fois, avec 2 minutes de repos entre chaque série de 8.
  2. Placez-vous devant le panneau (ou devant un mur). Faites un pas en avant avec le pied gauche et sautez pour toucher le panneau/panier/mur (aussi haut que vous le pouvez) avec les deux mains. Faites ensuite le même exercice avec le pied droit. Répétez jusqu’à ce que vous ayez fait 20 sauts (10 pas pied droit, 10 pied gauche).
  3. Tenez-vous à un mètre du panneau/mur, faites deux pas et sautez avec les deux pieds pour toucher le panneau/panier/mur (aussi haut que vous le pouvez) avec les deux mains. Répétez l’ensemble 10 fois.