8-Week athletic development programme.

We care about you and your athletic performance.

We want to see everyone return to the court in good shape to enjoy the game, and to make sure you don’t get injured.

In line with the Basketball England Robustness Pillar of the Player Development Framework we have designed a conditioning programme that will keep you active through this lockdown period and will also make you into a better basketball player. Research shows us that if you are fitter and stronger, your time on the court increases as you do not get injured as much and you are able to outperform other players. 

You will enjoy your basketball more.

Mark Williams and Mike Carolan (UKSCA Strength and Conditioning Coaches), along with input from other experts, have put together The Athletic Development Programme. and is designed to increase your athletic ability. For under-10s, we have a separate basketball-related programme that will be both fun and engaging and allow you to practice movements that can be put into any sporting arena.

The Athletic Development Programme

The 8-week Athletic Development programme will have you doing exercise almost every day of the week. We will be focusing on increasing your strength, your agility, your cardio fitness and your flexibility. Most sessions will take around 30-40mins to complete. There is a thorough warm-up you should do before each exercise. Each exercise is linked to a video of the exercise you can watch to make sure you are doing them correctly and safely. 

The programme is split into two phases; it is imperative to complete the ‘Master Your Body’ phase before you move onto the 'Build Capacity' phase.  You will notice that the difficulty of the exercises will increase throughout the course of the 8-weeks.  This will be seen alongside your increase in fitness. 

Your Health

Please do not start the programme if you are currently injured. We would advise getting a professional to look at your injury and to advise the best course of action. 

Please do let your medical practitioner know if you are in any pain during or after these exercises. Some people may find aching in the muscles the day after doing exercises for the first time. This is quite normal and is known in the medical world as Delayed Onset Muscle Soreness (DOMS). If you experience this you may want to not train as hard the following day but be very mindful of good recovery options and good nutrition.

If you are recovering from COVID-19 and you are still experiencing some respiratory symptoms we would ask that you consult with your medical practitioner to get advice on whether you are able to take part in some or all of the programme.    

Other things to aid the 8-week Athletic Development Programme:


Basketball England cannot be held responsible for injury whilst doing this 8-week programme.  Taking part in the 8-week Athletic Development Programme is at your own risk.  You should be confident to complete all exercises in the prescribed manner as the programme advises.  Should you require further help to complete the exercises, please talk to your coach or medical practitioner or contact talent@basketballengland.co.uk