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| Week | Exercise content | Time (min) | Intensity (HRR) | |
|---|---|---|---|---|
| Warm-up | 1–8 | - Stretching, jogging | 10 | 20–40% |
| Main exercise | 1–4 | Basic skill | 50 | 50–65% |
| - Dribble, pass (chest, bound, side arm pass) | ||||
| - Shoot (jump & lay-up shoot) & rebound | ||||
| - Jump shoot after dribble, half-court game | ||||
| 5–8 | Repeat basic skill | 65–80% | ||
| Advanced skill | ||||
| - Pivot, defense (man to man, zone), screen play | ||||
| -Formation, full court game | ||||
| Cool-down | 1–8 | - Stretching, jogging | 10 | 20–40% |
HRR: hear rate reserve.
