Practice rhythm
Example: 3 × 75 min weekly, coordinated with club and games. Include coached strength work within existing sessions.
Example session
- 10 min warm-up and landing control
- 10 min dribbling and pivots
- 10 min catch-and-shoot
- 10 min 2-on-1
- 10 min 1-on-1 defence
- 20 min 3-on-3
- 5 min cooldown
Evidence and guidance: [fiba2]
Nutrition at this age
Do not skip meals during growth. Pack a sandwich and fruit for school-and-training days. Obtain iron and calcium through varied food; use supplements only following professional assessment.
Evidence and guidance: [nutrition][nutrition2]
Meal examples and what to avoidMental task
Compare your own decisions over time. Different maturation rates do not mean a lack of talent. Agree how to tell your coach about pain or excessive pressure.
Signs of readiness for the next step
Explains a simple defensive read and performs basic movements without pain. Height does not decide progression.
If you are an older beginner, start with basic drills regardless of the age label. Progress depends on movement quality and confidence, with your coach.
Evidence and guidance: [ioc]