Step 1: Endurance Training - Short sprints, shuttle runs, interval drills - Focus on maintaining speed under fatigue Step 2: Strength Maintenance - Quick bodyweight jumps and plyometrics - Builds stamina for legs Step 3: Energy & Hydration During Games - Drink water every quarter - Small carb snack if halftime is long (e.g., granola bar) Step 4: Mental Focus - Visualize movements and plays before fatigue sets in 💡 Action: Try one endurance + strength combo drill before your next game. Post your results.

Good training without proper nutrition = wasted effort. Here’s a step-by-step guide: Step 1: Protein - Build and repair muscles - Examples: chicken, eggs, whey protein Step 2: Carbs - Energy for explosive moves - Examples: rice, oats, sweet potatoes Step 3: Hydration - Drink water throughout the day - Avoid sugary drinks during workouts Step 4: Pre-Workout Snack - Light carbs + protein 30–60 min before training - Example: banana + peanut butter 💡 Tip: Track what you eat. Nutrition + training = faster results.

Recovery is where gains happen. Follow these steps: Step 1: Foam Roll (5 min) - Quads, calves, hamstrings - Focus on sore spots, don’t rush Step 2: Hip Mobility (3 min) - Hip circles, leg swings, butterfly stretch Step 3: Cool Down - Slow jog or walk for 3–5 min Step 4: Sleep & Hydration - 7–9 hours sleep - Drink water before, during, and after workouts 💡 Action: Post your post-workout recovery routine. Compare and tweak for better results.

Both are important. Here’s a step-by-step breakdown: Step 1: Speed - Short sprints, shuttle runs, and ladder drills - Focus: Quick first step and lateral movement Step 2: Strength - Weighted squats, lunges, and explosive jumps - Focus: Finish stronger, jump higher, absorb contact Step 3: Combine Both - Example Week: 💡 Tip: If you only do one, your game is limited. Explosive strength + speed = elite performance.

Leg training is the foundation for vertical jump, speed, and stamina. Here’s how to do it right: Step 1: Identify Your Level - Beginner: 2x/week - Intermediate: 3x/week - Advanced: 4x/week Step 2: Structure Your Workouts - Warm-up (5–10 min): Jump rope, high knees, or dynamic lunges - Strength & Explosiveness: Squats, lunges, jump squats, box jumps - Recovery: Foam roll calves, quads, and hamstrings Step 3: Track Your Progress - Write down reps, sets, and vertical after each week - Increase intensity every 1–2 weeks 💡 Tip: Avoid overtraining. Legs need recovery to grow stronger and improve explosiveness.