Practice rhythm
Example: 3 × 90 min weekly, alongside games and individual planning. Count load across every team, school and extra session.
Example session
- 12 min warm-up and movement
- 15 min shared fundamentals
- 15 min position work
- 15 min 2-on-2 or 3-on-3 reads
- 25 min team play
- 8 min cooldown and reflection
Evidence and guidance: [fiba2]
Nutrition at this age
For harder days make more food available, especially rice, potatoes or pasta. Plan a carbohydrate-and-protein meal after practice. Do not restrict food for appearance.
Evidence and guidance: [nutrition][nutrition2]
Meal examples and what to avoidMental task
Before games choose one action you control. After a mistake: exhale, look at the play, focus on the next task. Recovery is part of responsibility.
Signs of readiness for the next step
Maintains technique against an opponent, communicates on defence and asks for adjustments when tired.
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]