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  • Bitto Saini (Basketball Coach) 1

    Bitto Saini (Basket-ball Coach)

    GIIS, Kuala Lumpur,

    Malaysia

    Basketball Workout Plan (How to improve basketball skills)

    “Champions keep playing until they get it right.”

    "I can never stop working hard. Each day I feel that I have to improve. Hardwork...Determination...I gotta keep pushing myself."Michael Jordan

    Winners Versus Losers The winner is always a part of the answer. The loser is always a part of the problem.

    The winner always has a program. The loser always has an excuse.

    The winner says: “Let me do it for you.” The loser sees a problem in every answer. The winner sees a green near every trap:

    The loser sees a sand trap near every green. The winner says, “It may be difficult, but it’s possible.”

    The loser says, “It may be possible but it’s much too difficult.” A winner works harder than a loser and has more time: A loser is always “too busy” to do what is necessary.

    A winner makes commitments: A loser makes promises. Individual commitment to a group effort- that is what makes a team work.

    By:-

    Bitto Saini Basketball Coach GIIS, Kuala Lumpur, Malaysia

  • Bitto Saini (Basketball Coach) 2

    Bitto Saini (Basket-ball Coach)

    GIIS, Kuala Lumpur,

    Malaysia

    Stretches You should perform stretches on your tight muscle groups after workouts and after basketball or any conditioning. This will help increase your flexibility and promote muscle recovery. Hold stretches for 20-30 seconds. Hold stretches only to the point of tension (you should not feel pain).

    STRETCHES

    EXERSICE

  • Bitto Saini (Basketball Coach) 3

    Bitto Saini (Basket-ball Coach)

    GIIS, Kuala Lumpur,

    Malaysia

    Basketball Weekly Workout Routine (Basketball Conditioning Program) This is an example of a basic 2-day a week, 8 week long, Make sure to always perform these exercises on a forgiving surface, properly

    warm-up, and allow for adequate recovery time between sets. Feel free to change the amount of sets and reps you complete for the

    exercises. Make sure to drink enough water before, during, and after exercising. Each workout should be about 15 minutes long.

    *5 yard shuffle: Get in a defensive stance and shuffle as quickly as you can 5 yards, then touch the

    line and shuffle back to the start as quickly as you can (stay low and keep feet apart).

    *Straight Leg Jumps: Stand with your feet shoulder width apart and your arms pointed up to the sky

    straight above your head. Jump up as high as you can while barely bending your knees.

    *Squat Jumps: Stand with your feet shoulder width apart and get down in a squat with your knees at

    a 90 degree angle. Jump up as high as you can and then land back in the squat (jump as quickly as possible and drive your arms up to the sky while jumping).

    *Lunge Jumps: Start in a lunge with one foot a comfortable distance in front of the other. Jump as high as you can and switch which leg is your lead leg while you are in the air (jump up as quickly

    as you can and make sure to use your arms when jumping).

    *Step up Jumps: Find a step or a bow that is no more then 2 feet high. Put one foot on the step with

    the other foot being on the ground. Jump up as high as you can off of the foot that is on the chair

    and switch which leg is on the step while you are in the air.

    *Quick Step ups: Find a step or a box that no more then a foot high. Start with both feet on the

    ground and as quickly as you can step up onto the step with you lead foot, once your lead foot has touched the step quickly bring your other foot up to touch the step (you are not jumping in this

    exercise, you are simply touching the step as quickly as you can).

    *Side Hops Over Cone: Find a cone or a chair that is a foot high. Hop over the cone as quickly as

    possible with both feet landing on the other side of the cone and then repeat.

    *Triangle Shuffles: Put 3 cones 5 yards apart in the shape of a triangle. Start in a defensive stance

    and as quickly as you can shuffle from one cone to the other. Shuffle in a triangle, dropping your back foot to change directions.

    *One Leg Jumps: Start on your right leg and jump as far and high as you can for the specified amount of jumps and then switch to your left leg on the way back.

    *Line Drills: Find a line on the gym floor or draw it in chalk. Hop back and forth over that line either side to side or front to back. Mix up hoping on both feet, left foot, and right foot.

    *Dot Drills: Make a mark on the ground in chalk at five different places, making it look like the number 5 on a dice. Hop as quickly as you can from dot to dot in a variety of different patterns. Mix

    up hoping on both feet, left foot, and right foot.

    Week 7: Warm-up: Jog .25 mile/ Dot Drills (2 minutes) Triangle Shuffles (2x10 touches) Straight leg jumps (2x18) Squat Jumps (2x14) Lunge Jumps (2x14) Step up jumps (2x18) Quick step ups (1x24 each leg) One leg jumps for distance (2x7 each leg) Cool down: Jog .25 mile/ Stretch

    Week 6: Warm-up: Jog .25 mile/ Jump rope (200 jumps) 5 yard shuffle (2x12 touches) Straight leg jumps (2x16) Squat Jumps (2x12) Lunge Jumps (2x12) Step up jumps (2x16) Quick step ups (1x22 each leg) Side hops over cone (2x14) Cool down: Jog .25 mile/ Stretch

    Week 5: Warm-up: Jog .25 mile/ Jump rope (200 jumps) 5 yard shuffle (2x10 touches) Straight leg jumps (2x16) Squat Jumps (2x12) Lunge Jumps (2x12) Step up jumps (2x14) Quick step ups (1x22 each leg) Side hops over cone(2x12) Cool down: Jog .25 mile/ Stretch

    Week 8: Warm-up: Jog .25 mile/ Dot Drills (2 minutes) Triangle Shuffles (2x12 touches) Straight leg jumps (2x18) Squat Jumps (2x14) Lunge Jumps (2x14) Step up jumps (2x20) Quick step ups (1x24 each leg) One leg jumps for distance (2x8 each leg) Cool down: Jog .25 mile/ Stretch

    Week 1: Warm-up: Jog .25 mile/ Jump rope (200 jumps) 5 yard shuffle(1x12touches) Straight leg jumps (2x12) Squat jumps (2x8) Lunge jumps (2x8) Step up jumps (1x14) Quick step ups (1x20 each leg) Side hops over cone (2x10) Cool down: Jog .25 mile/ Stretch

    Week 2: Warm-up: Jog .25 mile/ Jump rope (200 jumps) 5 yard shuffle (2x8 touches) Straight leg jumps (2x12) Squat jumps (2x8) Lunge jumps (2x8) Step up jumps (1x16) Quick step ups (1x20 each leg) Side hops over cone(2x12) Cool down: Jog .25 mile/ Stretch

    Week 3: Warm-up: Jog .25 mile/ Line Drills (25 reps each) Triangle Shuffles (2x8 touches) Straight leg jumps (2x14) Squat Jumps (2x10) Lunge Jumps (2x10) Step up jumps (2x10) Quick step ups (1x22 each leg) One leg jumps for distance (1x10 each leg) Cool down: Jog .25 mile/ Stretch

    Week 4: Warm-up: Jog .25 mile/Line Drills (25 reps each)mile/ Stretch Triangle Shuffles (2x10 touches) Straight leg jumps (2x14) Squat Jumps (2x10) Lunge Jumps (2x10) Step up jumps (2x12) Quick step ups (1x22 each leg) One leg jumps for distance (1x10 each leg) Cool down: Jog .25 mile/ Stretch

  • Bitto Saini (Basketball Coach) 4

    Bitto Saini (Basket-ball Coach)

    GIIS, Kuala Lumpur,

    Malaysia

    Ball Handling Workout

    1 Ball Stationary Dribbling:

    *20 right hand speed dribbles from knee

    *20 right hand speed dribbles as low as you can

    *20 left hand speed dribbles from knee

    *20 left hand speed dribbles as low as you can

    *20 crossovers (knee to knee)

    *20 behind the back dribbles

    *20 between the leg dribbles each way

    *20 right hand side to side dribbles

    *20 right hand front to back dribbles

    *20 left hand side to side dribbles

    *20 left hand front to back dribbles

    *20 right hand “in and out” dribbles

    *20 left hand “in and out” dribbles

    *5 figure-eights each way

    Zigzag Dribbling on the Move (1 ball):

    *Start on baseline and explode out 2 dribbles, then change directions, and explode out 2 more dribbles,

    continue until you reach the other baseline. Use these 5 change of direction moves going down and back:

    *Crossover

    *Between the legs

    *Behind the back

    *Spin dribble

    *Hesitation

    *Feel free to add double moves (ex. between the legs to a crossover)

    2 Ball Stationary Dribbling:

    *25 speed dribbles from knee

    *25 speed dribbles as low as you can

    *25 alternating speed dribbles from knee

    *25 alternating speed dribbles as low as you can

    *10 seconds of dribbling with one high and one low, then switch

    *25 side to side dribbles

    *25 front to back dribbles

    *25 “in and out” dribbles

    *5 figure-eights each way

    Dribble Moves (make all 6 shots for each move):

    *Start at half court and speed dribble up to the top of the key, where you practice your move. (20 total

    made baskets)

    *Hesitation dribble, going both left and right for a lay-up, a pull-up, and a 3.

    *Crossover dribble, going both left and right for a lay-up, a pull-up, and a 3.

    *Between legs dribble, going both left and right for a lay-up, a pull-up, and a 3.

    *Behind back dribble, going both left and right for a lay-up, a pull-up, and a 3.

    *Spin dribble, going both left and right for a lay-up, a pull-up, and a 3.

    *Feel free to add double moves (ex. between the legs to a crossover), going both left and right for a

    lay-up, a pull-up, and a 3.

  • Bitto Saini (Basketball Coach) 5

    Bitto Saini (Basket-ball Coach)

    GIIS, Kuala Lumpur,

    Malaysia

    THE COMPLETE VERTICAL JUMP PROGRAM

    (Increase jump) WORKOUT CHART (CHANGE)

    The odd weeks are to be done on Monday-Thursday.

    RESTING BETWEEN SETS (CHANGE)

    The Air Alert III workout consists of multiple sets and repetitions for each exercise. After completing 1st set

    of an exercise, do not rest any more than 2 minutes before completing the second or third set for the

    respective exercise. During the 2 minute resting period, it is important to massage the muscle that you are

    currently working on. If you are doing Leap ups, be sure to massage your thighs while resting. When

    moving from 1 exercise to a new exercise (for example, from Leap ups to Calf raises), do not rest at all.

    Move immediately to the next exercise.

    SQUAT HOPS

    Step 1 - For balance, hold a basketball or Medicinal

    Ball at chest level. You can hold the ball with your

    hands at each side of the ball or hug the ball.

    Step 2 - Squat down into a sitting position while

    holding the ball. Make sure that you are looking

    straight ahead, with your back straight and that you

    are elevated on the balls of your feet (half tiptoed).

    And most importantly, make sure that your thighs

    are parallel to the ground.

    Step 3 - Hop or bounce in the seated position between 3-5 inches per hop. Keep your thighs parallel. When

    you land, that completes 1 repetition.

    Step 4 - After you complete each repetition (each landing), you land back in the original, seated position.

    Jump up again for the next repetition.

    Step 5 - At the completion (the last rep) of the required set, blast off as high as you possibly can. For

    example, if you are required to do 1 set of 15 repetitions, you will do 14 Squat Hops (3-5 inches per jump)

    and on the 15th Squat Hop, you will blast off as high as you possibly can.

    Lea pups (with/without rope)

    This exercise can be done without the use of a jump rope

    if you desire. When jumping, keep your hands by your

    side or in front of you for assistance in jumping and

    follow the same procedures just described.

    Step1: When beginning, bend down to a 1/4 squat

    position

    Step2: Turn the rope and jump back into the air to a

    minimum of 8 to 10 inches. (You may jump 10 to 12

    inches if this is too easy). When you land this completes

    1 repetition.

    Step3: Continue repeating this motion for each

    repetition.

  • Bitto Saini (Basketball Coach) 6

    Bitto Saini (Basket-ball Coach)

    GIIS, Kuala Lumpur,

    Malaysia

    Step1: When beginning, bend down to a 1/4 squat position

    with your hands out in front of you and jump up

    Step2: Jump up into the air to a minimum of 8 to 10 inches.

    (You may jump 10 to 12 inches if this is too easy) When in

    the air, your hands should be back by your side. When you

    land, this completes 1 repetition.

    Step3: Same as step 1. Step 3 begins repetition 2

    Step4: Same as step 2

    Calf raises

    Step1: Your starting position will be with the

    heel below the book or stair step rested on by

    your entire body.

    Step2: Raise yourself as high up as you can

    with only the one calf

    Step3: Lower your body back to the original,

    starting position. This completes 1 repetition.

    Step4: begin second repetition.

    Stepups

    Step1: Begin with one thigh on the chair

    parallel to the ground.

    Step2: With all of your strength, push off of the

    elevated leg and leap off of the chair as high as

    you can.

    Step3: Crisscross or switch your legs in the air.

    Step4: Land with the opposite leg elevated in

    the chair as in step 1. Repeat the procedure until

    you are back to step 1. This completes 1

    repetition.

  • Bitto Saini (Basketball Coach) 7

    Bitto Saini (Basket-ball Coach)

    GIIS, Kuala Lumpur,

    Malaysia

    Thrust ups

    Step1: Begin with your legs straight.

    Step2: Thrust (or bounce) yourself up as high as you possibly

    can.

    Step3: The split second and you hit the ground, thrust back up

    as high as you can trying not to bend your legs. It is helpful to

    use your arms to throw yourself back up into the air.

    Burnouts

    Step1: Elevated as high as you possible can on your tiptoes

    to assure that you work the high end of your claves.

    Step2: As quickly as you possibly can, jump repeatedly no

    more than 1/2 to1 inch off of the ground making sure to

    keep yourself elevated as high on your tiptoes as possible

    ensuring that you are working the upper calf muscles.

    Rest 1-2 minutes between sets.

  • Bitto Saini (Basketball Coach) 8

    Bitto Saini (Basket-ball Coach)

    GIIS, Kuala Lumpur,

    Malaysia

    WORKOUT CHART (ODD WEEKS) ODD NUMBERED WEEKS ARE TO BE DONE ON MONDAY-THURSDAY ONLY

    Week Leap Ups Calf Raises Step Ups Thrust Ups Burnouts Squat Hops

    (wed)

    sets reps sets reps sets reps sets reps sets reps sets reps

    1 2 20 2 10 2 10 2 15 1 100 4 15

    3 3 25 2 20 2 15 2 25 1 300 4 20

    5 4 25 2 30 2 20 2 35 2 250 4 25

    7 4 30 2 40 2 25 2 50 2 350 5 25

    9 4 50 2 50 2 30 2 70 3 300 5 30

    11 6 50 4 30 2 35 2 90 4 275 5 30

    13 DO NOT DO AIR ALERT 3 IT IS IMPORTANT THAT YOU REST YOUR LEGS DURING WEEK 13!!!!!!!

    15 4 100 4 50 2 50 2 100 4 500 5 50

  • Bitto Saini (Basketball Coach) 9

    Bitto Saini (Basket-ball Coach)

    GIIS, Kuala Lumpur,

    Malaysia

    Records Basketball Workout

    Name of Player:- __________________________________ Age :-________________________

    Month:- _________________________________________ Time :_ _______________________

    Exercise/Drill:

    Week 1 Week 2 Week 3 Week 4 Week 5 Remarks

    Vertical

    (inches):

    1 Mile Run:

    30 Yard

    Shuttle:

    Shooting

    Workout:

    Free Shots

    Key:

    Vertical: With one hand reach up as high as you can on a wall and place a piece of tape there. Then put a

    piece of tape on the end of your middle finger, take one step, and jump up as high as you can and stick the

    piece of tape on the wall at the peak of your jump. Measure the distance between the first piece of tape and

    the second piece of tape and you have your vertical. Record vertical in inches on sheet.

    1 Mile Run: Record your time for a one mile run that you do at the end of each week.

    30 Yard Shuttle: Sprint 30yrds down and back 3 times, going a total of 180yrds. Record

    time on sheet.

    Shooting Workout/ Free Shots : Record the length of time that it takes you to complete either the

    individual or partner shooting workout (175 makes and 195 makes respectively).

  • Bitto Saini (Basketball Coach) 10

    Bitto Saini (Basket-ball Coach)

    GIIS, Kuala Lumpur,

    Malaysia

    Strenght & Speed Programm

    Push Ups (or kneeling pushups) Keep abs braced and body in a straight

    line Place hands on floor slightly wider than shoulder width Lower yourself

    under control until you’re close to the ground Push up using your chest,

    triceps and shoulders keeping body straight throughout the exercise

    Prisoner Squat Stand with your feet shoulder width apart or slightly greater

    and hands behind your head. Keep your back flat, bent from your knees and

    as you squat push your hips back and push your bodyweight through your

    heels as if you are sitting down onto a chair. Your knees should go over the top

    of your feet. Squat down till your thighs are parallel with the ground, then lowly

    return to the start position.

    Spiderman Climbs Start with your body in a pushup position.

    Bring one leg forward until your knee touches the outside of your elbow and toe

    touches the ground, then take it back to the start position.

    Repeat with the other leg. One repetition is one leg movement.

  • Bitto Saini (Basketball Coach) 11

    Bitto Saini (Basket-ball Coach)

    GIIS, Kuala Lumpur,

    Malaysia

    Chin Up

    lower your body under control to a full hang and repeat

    an underhand grip on a bar, hold your body in a complete hang

    your back muscles and biceps to pull your chin up to the Bar.

    your back muscles at the top of the chin up

    Decline Push Up

    abs braced and body in a straight line

    hands on floor slightly wider than shoulder width and feet are on a

    bench or step.

    yourself under control until you’re close to the ground

    up using your chest, triceps and shoulders keeping body straight

    Bench/Box Jumps

    up a bench or box starting at 12 inches high.

    with your feet slightly wider than shoulder width apart.

    arms directly in front of the body and squat down to a quarter squat position.

    your arms down to the hips and immediately up to help throw the body up to land on the box/bench

    while landing softly.

    by bending your knees to absorb the landing.

    down back to the start position, then repeat for required

    repetitions.

    you get stronger the height can increase gradually.

  • Bitto Saini (Basketball Coach) 12

    Bitto Saini (Basket-ball Coach)

    GIIS, Kuala Lumpur,

    Malaysia

    Dish palms up pull your shoulder blades together and lift your chest off the

    ground

    your lower back and butt muscles and lift your legs off the ground

    the position as long as possible

    Oblique Twist on your back with legs together and straight up, and your arms

    out to the side for support.

    legs should be at 90 degrees to your body and are rotated

    from one side to the other.

    can make the exercise easier by bending the knees

    Front Bridge

    your weight on your toes and forearms creating a straight bridge

    with your body.

    in your abdominals toward your spine and hold this throughout the

    exercise for the required time.

    Dumbbell Bench Press (Flat)

    two dumbbells and lie on a flat bench.

    body like Barbell Bench Press. Remember to

    squeeze shoulder blades tight and grip dumbbells tight.

    dumbbells to lower pecs and press to top

    position.

  • Bitto Saini (Basketball Coach) 13

    Bitto Saini (Basket-ball Coach)

    GIIS, Kuala Lumpur,

    Malaysia

    1 Arm Row – Elbow In

    left hand and left knee on a flat bench, lean over

    slightly keeping back flat

    dumbbell in right hand in full extension with elbow

    pointing backwards

    up to side of abs, hold for a second, and return to start

    not round lower back

    Dumbbell Squats

    with your feet shoulder width apart or slightly greater.

    the Dumbbells by your side throughout the squat.

    your back flat, bent from your knees and as you squat push your hips back and push your bodyweight

    through your heels as if you are sitting down onto a chair.

    knees should go over the top of your feet.

    Squat down till your thighs are parallel with the ground, and then slowly return to the start position.

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Bitto Saini (Basketball Coach) 1 Bitto Saini (Basket-ball Coach) GIIS, Kuala Lumpur, Malaysia Basketball Workout Plan (How to improve basketball skills) Champions keep playing until they get it right."I can never stop working hard. Each day I feel that I have to improve. Hardwork...Determination...I gotta keep pushing myself."Michael Jordan Winners Versus Losers The winner is always a part of the answer. The loser is always a part of the problem. The winner always has a program. The loser always has an excuse. The winner says: “Let me do it for you.” The loser sees a problem in every answer. The winner sees a green near every trap: The loser sees a sand trap near every green. The winner says, “It may be difficult, but it’s possible.” The loser says, “It may be possible but it’s much too difficult.” A winner works harder than a loser and has more time: A loser is always “too busy” to do what is necessary. A winner makes commitments: A loser makes promises. Individual commitment to a group effort- that is what makes a team work. By:- Bitto Saini Basketball Coach GIIS, Kuala Lumpur, Malaysia
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