The plan
When
4 days a week. Pick days you can keep. On game days, do the ball block only.
How long
20 minutes, about 28 in week 4. Same four blocks every time.
What you need
A basketball, a wall and a bit of space. A hoop helps.
The goal
Strong ankles, knees and hips, and the ball in your hands most days.
Every session
- 3 minWarm-up. Get loose and land soft.
- 8 minBody. Core, hips and calves. Three seconds on the way down.
- 7 minBall. Dribbling, wall passes and form shots.
- 2 minCool down. Calf, hamstring and hip stretches.
Every week adds a little. The last page is a tracker with 16 boxes. Tick one after every session.
Safety first. Warm up every time. Sore muscles in week 1 are normal. Sharp pain in a heel, a knee or your back means stop that move and tell a parent or a coach.
Finished all 16? Tell us at coach@talatabasketball.dk. We want to hear how it went.
Finished all 16? Tell us at coach@talatabasketball.dk. We want to hear how it went.
Two more free guides
The parents' guide
Groups, days, what each fee buys and how Holdsport works. Kept up to date on the site, so it never goes stale.
Camps
Train with us at camp. The December camp runs at Hafnia-Hallen, Julius Andersensvej 6, 2450 København SV.