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The document outlines a one-week basketball exercise program aimed at enhancing performance through targeted workouts. It includes daily focuses on lower and upper body strength, agility, speed, skill development, conditioning, and recovery, adhering to the FITT principles. The program is designed to improve stamina, explosiveness, coordination, and shooting accuracy for better game performance.

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25 views1 page

EXPROG

The document outlines a one-week basketball exercise program aimed at enhancing performance through targeted workouts. It includes daily focuses on lower and upper body strength, agility, speed, skill development, conditioning, and recovery, adhering to the FITT principles. The program is designed to improve stamina, explosiveness, coordination, and shooting accuracy for better game performance.

Uploaded by

Mango Guapo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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MARC VINCENT P.

NORO BSCE 1-A

ACTIVITY 2: 1 WEEK BASKETBALL EXERCISE PROGRAMME


As a person who plays basketball, I want to strengthen my game through rigorous
training to improve my abilities on the court. To make that happen, I have crafted a one-week
basketball exercise program designed to enhance my overall performance in the sport. This
program focuses on key aspects of basketball fitness, including strength, endurance, agility,
speed, and skill development.

Day Focus Workout FITT Principles


Monday Lower Body Strength Squats, Lunges, Calf Raises F: 3x/week
I: 60-70% max
effort
T: 45 mins
T: Strength
Tuesday Upper Body Strength Push-ups, Pull-ups, Shoulder F: 2x/week
Press I: Moderate
T: 40 mins
T: Strength
Wednesday Agility & Speed Ladder Drills, Sprint F: 3x/week
Intervals, Cone Drills I: High-intensity
T: 30 mins
T: Agility
Thursday Total Body Strength Deadlifts, Core Work, F: 2x/week
Plyometrics I: Heavy resistance
T: 45 mins
T: Power
Friday Shooting & Dribbling Form Shooting, Free Throws, F: Daily
Drills Crossovers I: Moderate
T: 60 mins
T: Skills
Saturday Full-Court Conditioning Suicides, Fast Break Drills, F: 3x/week
Defensive Slides I: High
T: 30-40 mins
T: Endurance
Sunday Rest & Recovery Stretching, Ice Bath F: 1x/week
(Optional) I: Low
T: 30 mins
T: Recovery

By following the FITT principles (Frequency, Intensity, Time, and Type), this program
ensures structured and progressive improvement in my physical conditioning and basketball
skills. Each day targets specific areas essential for a basketball player, helping me become more
efficient in both offense and defense. Through this training, I aim to develop better stamina,
explosiveness, coordination, and shooting accuracy, ultimately leading to improved
performance during games.

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