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Basketball Exercise Program Overview

The document outlines a basketball exercise program for Marc Vincent P. Noro, detailing various fitness components including cardiovascular endurance, muscular strength, muscular endurance, skill training, flexibility, and body composition. Each component specifies the type of exercise, frequency, intensity, and duration. The program includes activities such as dribbling, layups, sprints, squats, push-ups, and stretching, aimed at enhancing overall fitness and basketball performance.

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Mango Guapo
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51 views2 pages

Basketball Exercise Program Overview

The document outlines a basketball exercise program for Marc Vincent P. Noro, detailing various fitness components including cardiovascular endurance, muscular strength, muscular endurance, skill training, flexibility, and body composition. Each component specifies the type of exercise, frequency, intensity, and duration. The program includes activities such as dribbling, layups, sprints, squats, push-ups, and stretching, aimed at enhancing overall fitness and basketball performance.

Uploaded by

Mango Guapo
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

MARC VINCENT P.

NORO BSCE 1-A

ACTIVITY 2: BASKETBALL EXERCISE PROGRAMME

Fitness Frequency Intensity Time


Exercise Type (T)
Component (F) (I) (T)
Full Court
Cardiovascular Moderate 20-30
Dribbling & 3-5x/week Cardio
Endurance to High mins
Layups
Suicide 15-20
3-4x/week High Speed/Endurance
Sprints mins
10-15
Jump Rope 3x/week Moderate Aerobic
mins
Squats
Muscular Moderate 3 sets x
(Bodyweight 3x/week Strength
Strength to High 12 reps
or Weighted)
3 sets x
Push-Ups 3x/week Moderate Strength
15 reps
Deadlifts (for
3 sets x
Lower Body 2x/week High Strength
10 reps
Strength)
Muscular 3 sets x
Wall Sits 3x/week Moderate Endurance
Endurance 45 secs
3 sets x
Planks 3x/week Moderate 30-45 Core Strength
secs
Dribbling
Drills (1-
Skill Training 4-5x/week Moderate 20 mins Skill Training
minute
intervals)
Dynamic
Stretching
Flexibility 5x/week Low 5 mins Flexibility
(Arm Circles,
Leg Swings)
Static
Stretching
(Hamstrings, 5x/week Low 10 mins Flexibility
Quads,
Shoulders)
Yoga or Deep
3x/week Low 20 mins Flexibility
Stretching
Proper
Body Balanced
Nutrition & Daily N/A Diet/Wellness
Composition Diet
Hydration
MARC VINCENT P. NORO BSCE 1-A

ACTIVITY 2: BASKETBALL EXERCISE PROGRAMME

Fitness Frequency Intensity Time


Exercise Type (T)
Component (F) (I) (T)
Full Court
Cardiovascular Moderate 20-30
Dribbling & 3-5x/week Cardio
Endurance to High mins
Layups
Suicide 15-20
3-4x/week High Speed/Endurance
Sprints mins
10-15
Jump Rope 3x/week Moderate Aerobic
mins
Squats
Muscular Moderate 3 sets x
(Bodyweight 3x/week Strength
Strength to High 12 reps
or Weighted)
3 sets x
Push-Ups 3x/week Moderate Strength
15 reps
Deadlifts (for
3 sets x
Lower Body 2x/week High Strength
10 reps
Strength)
Muscular 3 sets x
Wall Sits 3x/week Moderate Endurance
Endurance 45 secs
3 sets x
Planks 3x/week Moderate 30-45 Core Strength
secs
Dribbling
Drills (1-
Skill Training 4-5x/week Moderate 20 mins Skill Training
minute
intervals)
Dynamic
Stretching
Flexibility 5x/week Low 5 mins Flexibility
(Arm Circles,
Leg Swings)
Static
Stretching
(Hamstrings, 5x/week Low 10 mins Flexibility
Quads,
Shoulders)
Yoga or Deep
3x/week Low 20 mins Flexibility
Stretching
Proper
Body Balanced
Nutrition & Daily N/A Diet/Wellness
Composition Diet
Hydration

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