💪 Youth Basketball Strength & Conditioning Plan
Structured weekly plan to develop strength, agility, and endurance in youth athletes.
🗓️ Weekly Training Schedule
- Monday: Bodyweight strength + agility
- Tuesday: Rest or light shooting drills
- Wednesday: Core + footwork
- Thursday: Strength circuit + conditioning
- Friday: Balance, mobility, flexibility
- Saturday: Scrimmage, drills, or games
- Sunday: Full rest or light stretching
🏋️ Bodyweight Strength Circuit (Repeat 2–3x)
- 10 Push-ups
- 15 Bodyweight squats
- 10 Jump squats
- 30-Second plank
- 10 Walking lunges (each leg)
- 15 Glute bridges
- 20 Calf raises
⚡ Agility & Footwork Drills
- Line jumps (front-to-back and side-to-side) – 3×30 sec
- Quick cone touches – 3 sets of 20 sec
- Zigzag sprint – 3 rounds
- Ladder drills (if available): icky shuffle, two-feet in, hopscotch
🧱 Core & Stability
- Plank – 3 x 30 seconds
- Russian twists – 3 x 20 (no weight)
- Bird-dog – 3 x 10 each side
- Side plank – 2 x 20 seconds each side
🏃 Conditioning Finishers
- Suicides or sprint intervals – 5–6 sets
- Jump rope – 2 minutes
- Defensive slides drill – 3 x 30 seconds
✅ Safety & Tips
- Always warm up for 5–10 minutes before workouts (jog, jumping jacks, high knees)
- Stretch after each session to improve flexibility and recovery
- Rest is just as important as training—don’t overtrain!
- Form matters more than speed—don’t rush reps
- Hydrate before, during, and after training