COMPLETE FITNESS + MEAL PLAN + BASKETBALL TRAINING BOOKLET
WEEKLY HOME WORKOUT PLAN (Knee & Ankle Safe)
Day 1: Low-impact fat burn (step-back taps, wall push-ups, glute bridges)
Day 2: Knee & ankle strengthening (TKE, calf raises, clamshells)
Day 3: Fat burn + light agility
Day 4: Core & mobility
Day 5: Strength day (chair squats, glutes, push-ups)
Day 6: Light cardio
Day 7: Rest
MEAL PLAN SUMMARY (1500 kcal)
Breakfast: Oatmeal or eggs + fruit
Lunch: Chicken/Fish + rice + vegetables
Snack: Fruit or yogurt
Dinner: Lean meat/Fish + veggies
Water: 2–3 liters daily
KNEE & ANKLE REHAB ROUTINE
Quad sets, straight leg raises, mini wall sit
Calf raises (slow), towel scrunches, ankle alphabet
Clamshells + side leg raises
10-WEEK BASKETBALL TRAINING PROGRAM
Phase 1 — Beginner (Weeks 1–3)
Ball Handling: Stationary crossovers, pound dribbles, in-and-out
Footwork: Side steps, defensive stance holds
Shooting: Form shooting, wall shooting
Conditioning: Fast march, shadow defense
Phase 2 — Early Intermediate (Weeks 4–6)
Ball Handling: Moving crossovers, hesitation, retreat dribble
Agility: Cone weave (walking pace), controlled closeouts
Shooting: 5-spot shooting, floaters
Conditioning: Low-impact movement circuit
Phase 3 — Intermediate (Weeks 7–10)
Ball Handling: Combo dribbles, two-ball dribbling
Agility: Zigzag slides, slide→closeout→backpedal
Shooting: Off-dribble midrange, floaters, catch & shoot
Conditioning: Low-impact game simulation drills
PROGRESS TRACKER
Weekly: Weight, waist, plank time, push-ups
Basketball: Shooting %, dribble speed test