Creating a basketball conditioning plan

The user is asking how to improve basketball-specific conditioning. I’ll provide a structured plan covering energy systems, drills, periodization, and testing, ensuring it’s clear and actionable. Although they might want specifics for positions and age, I’ll default to an adult audience.

I plan to include baseline tests, various drills, and a weekly template for 3-5 days, along with injury prevention strategies. It’ll be crucial to use simple language, especially considering the Chinese context. A sample 8-week progression might be useful.Structuring the response

I need to keep things concise while providing enough detail, so I’ll aim for 4-6 bullet points for each section. I'll use bold headers to help organize the information clearly but avoid heavy formatting. Including simple text with bullets works best; code formatting isn't necessary here.

It’s important not to overwhelm with questions, but I can consider optional clarifying questions at the end. My plan is to provide a sample weekly plan, key drills, test metrics, and targets for clarity.Creating a conditioning plan

I’m crafting a conditioning plan focusing on several key principles. Specificity will emphasize repeat sprint ability, alactic power, lactic tolerance, and an aerobic base. I’ll also include tests for baseline measurements like sprint times and agility drills.

For warm-ups, I’ll use the RAMP method, which includes raising, activating, mobilizing, and potentiating with a dynamic sequence lasting 8-12 minutes.

Strength training will be 2-3 times a week, incorporating big lifts and core stability. I’ll also cover plyometrics, speed/agility drills, and energy system conditioning for both off-season and in-season maintenance.Designing a comprehensive training program

I’m putting together a plan including both drills with and without the ball, like shuttle runs and small-sided games for high-intensity interval training (HIIT). I’ll emphasize heart rate zones and work-to-rest ratios tailored for different energy systems.

Position-specific training for guards vs. bigs will be simplified for clarity. I’ll also provide a weekly template for four training days focused on strength, aerobic work, plyometrics, and skills under fatigue.

In-season adjustments will include reducing volume while maintaining intensity, and recovery strategies will focus on nutrition, cooldowns, and injury management. I'll include common mistakes to avoid and a sample four-week progression, all in concise phrasing for clarity.