PERIODISATION IS THE SYSTEMATIC

PLANNING OF ATHLETIC OR PHYSICAL

TRAINING
BASKETBALL PERIODISATION YEAR
PLAN

Submitted by,
RAIBIN GEORGE
MPES – 1st YEAR
 INTRODUCTION
Sports training is a performance and competition oriented process. It is
planned and carried out for the purpose of participating successfully in sports
competitions. The process of preparing the sportsman to give his best performance in
a particular competition is called Periodisation.
The types of Periodisation includes:
Single Periodisation
One preparatory, competition and transitional phase.
Multiple Periodisation
a) Double Periodisation : 2 PP, 2 CP, 1 TP
b) Triple Periodisation : 3 PP, 3 CP, 1 TP
Periodisation is a systematic way to plan your training for the entire year.
There are 3 phases for Periodisation.
Preparatory phase: This phase consists of the general
preparation and specific preparation. One should always remember that this is
a base creation phase with the objective to attain the previous training state,
and the longest period of periodization must be devoted towards the
preparatory period.
 Competition phase: This phase may contain a few main competitions each
containing a pre-competitive and a main competition. Within the main
competition, an uploading phase and a special preparatory phase may be
included.
Transition phase: This phase is used to facilitate psychological rest,
relaxation and biological regeneration as well as to maintain an acceptable
level of general physical preparation. It allows the body to fully regenerate so
that it is prepared for the next discipline. There is no competition in this phase.
 Preparatory Phase 6 Days Training plan
for January, February, March, April, May
Sessions 👉 Morning (intensity upto 65%) Evening (Specific Skill Developments)

Monday Endurance Training & Miner game. Ball handling practice or juggling practice ,
Athletic practice and movement skills
practice .

Tuesday Circuit Training & Miner game. Basic cuts practice , Basic passes practice ,
Basic stance practice .

Wednesday Strength Training (with out equipment) & Shooting form practice , jump stop practice,
Miner game. Layup practice .

Thursday Speed Training & Miner game. Ball handling practice and dribbling
practice.

Friday Weight Training & Miner game. Passing practice , advanced passes practice .

Saturday Cross Country (Min:8km) & relaxing Partner passing practice .

activity:Water Games/Yoga.

Sunday Rest Rest

 Preparatory Phase 6 Days Training plan for June and July

Sessions 👉 Morning (Progression of intensity required upto 75%) Evening (Enhancing Specific skills)

Monday Endurance Training with basketball. Partners Training.

Tuesday Circuit Training with basketball. Recreational activities.

Wednesday Strength Training (with out weight) & Miner game. Basic cuts practice, Basic passes practice, layup practice.

Thursday Speed Training & Miner game. Touch sparring with combinations and defences.

Friday Weight Training & Miner game. Shooting practice, partner passing practice.

Saturday Cross Country (Min:8km) & relaxing activity: Water Passing practice, advanced passes practice.
Games/Yoga meditation.

Sunday Rest Rest

 Competition Phase 6 Days Training plan for August,
September & October
Sessions 👉 Morning (intensity up to 90%) Evening (Polishing skills)

Monday Strength training, flexibility training. Offence practice, Defence practice , Packline defence
practice.

Tuesday Weight Training, balance training.with basketball. Position setting practice, penetration practice.

Wednesday Speed Training with basketball movement. V cut practice, backdoor cut practice, front door cut
practice.

Thursday Circuit Training with basketball Continous 3 on 2, 4 on 3 overload drill practice, 4 on 4

shell drill practice.

Friday Coordination training and basketball training 1 on 1 closeout practice, no paint defence drill practice,
Exhibition matches practice.

Saturday Cross Country & relaxing activity:Water Games/Yoga Shooting drills practice.
meditation.

Sunday Weight Training Free throw competitions

 Transition Phase for 3 to 4 weeks

Sessions 👉 Morning Evening

Monday to Friday Warm up, Various recreational activities Competition assessment, Basic skills practice,
Recreational activities.