App-Sport

PDF guide

Basketball ConditioningVertical jump, speed, footwork and strong ankles: the plan for amateur players

PDF · 25 pages · $29

You know how to build your vertical and your speed, handle the intensity of a full game and protect your ankles and knees with exercises whose effect has been measured.

Buy the guide — $29

Who it's for

Amateur club, high school and rec league basketball players aged 16 and up, and coaches preparing a team.

Inside

  • What basketball really demands from your body
  • 5 tests for vertical, speed and footwork
  • An 8-week offseason plan
  • In-season weekly template around game day
  • Ankles and knees: prevention that has been proven
  • Learning to jump and land
  • 3x3, adjustments by position and age
  • Training log

What you get

  • The full guide as a PDF (25 A4 pages), to print or read on your phone
  • Week-by-week plans: exercises, sets, reps, rest and progression
  • Exercise technique and the most common mistakes
  • A tick-box training log at the end
  • The studies behind the advice, with references

$29one-time payment

Buy the guide — $29

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Cover page of the PDF guide "Basketball Conditioning"
Real pages from the guide.

Chapters

  1. 01Before you start
  2. 02What basketball demands
  3. 03Baseline tests
  4. 04Key exercises
  5. 05The offseason plan (8 weeks)
  6. 06Sample full week (week 5)
  7. 07In season
  8. 08Injury prevention
  9. 09Common mistakes
  10. 10Frequently asked questions
  11. 11Recovery and nutrition
  12. 12Adjusting the plan
  13. 13Short glossary
  14. 14Dosing intensity
  15. 15Training log
  16. 16Sources

Also included in

6 PDF guides

Sport Conditioning Pack

All six sport-specific programs: soccer, skiing, trail running, tennis and padel, rugby, basketball.

$59one-time payment

Buy the bundle — $59

18 PDF guides + the 12-Week Training Programme

Complete Library

All 18 guides plus the 12-Week Training Programme: everything we publish, in one go.

$149one-time payment

Buy the bundle — $149

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These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.