Practice rhythm
A 90-minute example for an experienced player; agree weekly frequency with your coach. Not a return-from-injury programme.
Example session
- 12 min individual warm-up
- 15 min priority skill technique
- 15 min positional decisions
- 15 min situational shooting
- 25 min game with a tactical task
- 8 min cooldown and short review
Evidence and guidance: [fiba2]
Nutrition at this age
Plan meals and travel around your schedule. Discuss individual quantities, body mass or deficiency treatment with a sports dietitian rather than copying an NBA menu.
Evidence and guidance: [nutrition][nutrition2]
Meal examples and what to avoidMental task
Separate personal worth from game results. Discuss your role with the coach and maintain relationships and commitments outside sport.
Signs of readiness for the next step
Connects an individual goal to team play and sustainable load.
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]