Weekly basketball training schedule for beginners includes fundamentals and footwork, agility and speed, offensive moves and ball handling, defense and rebounding, full court game and cool down.
Weekly Basketball Training Schedule for Beginners
Basketball is a fun and exciting sport that can be enjoyed by people of all ages. If you're new to the game, it's important to start with a basic training schedule that will help you develop your skills and build your confidence on the court. Here's a weekly basketball training schedule for beginners:
Monday: Fundamentals and Footwork
- Warm-up: Start with a light jog or dynamic stretches to loosen up your muscles.
- Dribbling: Practice dribbling the ball with both hands, focusing on control and speed.
- Footwork: Work on your footwork drills, such as shuffle steps, crossover steps, and jump stops.
- Shooting: Practice shooting from different positions on the court, including layups, free throws, and short jump shots.
Tuesday: Agility and Speed
- Warm-up: Begin with some dynamic stretches to get your blood flowing.
- Ladder drills: Use an agility ladder to improve your footwork and coordination.
- Sprints: Run short sprints to increase your speed and explosiveness.
- Defense: Practice defensive slides and transitions to improve your ability to move quickly on defense.
Wednesday: Offensive Moves and Ball Handling
- Warm-up: Start with some static stretches to loosen up your muscles.
- Ball handling: Practice dribbling drills to improve your ball handling skills.
- Offensive moves: Learn some basic offensive moves, such as the crossover, step-back, and spin move.
- Pick-and-roll: Practice the pick-and-roll play with a teammate to improve your understanding of team offense.
Thursday: Rest Day
Take a day off to allow your body to recover and prevent overuse injuries. Use this time to watch some basketball games or practice visualization techniques to improve your mental game.
Friday: Defense and Rebounding
- Warm-up: Start with some dynamic stretches to prepare your body for the workout.
- Defense: Practice defensive stances and techniques, such as denying passes and closing out on shooters.
- Rebounding: Work on boxing out opponents and grabbing rebounds in traffic.
- One-on-one: Play some one-on-one games to improve your individual skills and decision-making under pressure.
Saturday: Full Court Game and Cool Down
- Warm-up: Begin with some static stretches to loosen up your muscles.
- Full court game: Participate in a full court game to apply the skills you've learned throughout the week.
- Cool down: End the week with some static stretches to help your muscles recover and prevent soreness.
Remember, consistency is key when it comes to improving your basketball skills. Stick to this training schedule for at least eight weeks before making any adjustments based on your progress and goals. Good luck!