Table 1.

Training contents and variables of the exercise program.

Training Goals	Training Contents	Training Variables/Methods
Flexibility	✓Static stretching for the whole body. ✓Dynamic exercises for the whole body.	Set: 1–2. Duration/Repetitions per set: 10–20 s (for static stretching)/10–20 reps (for dynamic exercises).
Balance	Static: ✓Single-leg balance with the ball (toss and catch the ball in the air with a clap, dribbling, passing). ✓Control dribbling in pairs while the teammate pushes the body in all directions. Dynamic: ✓Running and stopping in defensive and basic stances. ✓Forward dribbling with jump and stride stops and pivots. ✓Forward running–sudden stop–backpedaling–forward running.	Set: 1–3. Distance/Duration per set: 10–20 m (in exercises with movement)/10–25 s (in static balance exercises).
Strength	Stationary Dribbling Drills: ✓Control dribbling in high and low positions. ✓Control dribbling in pairs while the teammate pushes the body in all directions. Moving Dribbling Drills: ✓Forward dribbling with jump and stride stops and pivots. ✓Forward dribbling–sudden stop–backward dribbling–forward dribbling. ✓Forward dribbling with changes in directions. Passing Drills: ✓Chest, bounce, overhead passes. Combined drills ✓Control dribbling-forward dribbling–passing–returning with backpedaling or lateral steps or defensive slides. ✓Drills with jump-stop and jump-shot in the basket.	Set: 1–3. Distance/Duration/Repetitions per set: 10–20 m (in exercises with movement)/20–30 s (in static exercises)/10–20 reps.
Aerobic capacity	Combined drills or games: ✓Basketball drills with running, lateral steps or defensive slides, backpedaling, and change in direction. ✓Competitive team games with basketball drills (dribbling, passing, shots).	Training method: Interval and Continuous. Total duration: 14–20 min. Intensity: 65–85% of age-predicted maximum heart rate.