Get fit to play basketball ASAP. Skip the injuries.
Go from couch to court in just 8 weeks! Train when it suits you: get strong and fit enough to play AND still be able to walk the next day. Winning!
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What’s in the plan
- 8 weeks of workouts to get you fit and strong enough to play without hurting yourself. 3 sessions per week, each 45 minutes max, so it actually fits into your busy schedule.
- 8 foundational basketball skills so you’ll know what you’re doing and be ready to have fun on the court.
- Instructional videos, pictures and explanations so you never have to worry if you’re getting it all wrong.
- A program checklist to track your progress and keep you accountable.
- Links to bonus explainer videos to help you apply the skills you’re learning.
All you’ll need is a towel, a ball, and occasionally, a hoop.
“I re-joined the social league in Fall 2025 (age 35) and have just been having the time of my life. I don’t think I could have done this with as much confidence had I not found your account. You’ve also helped me to see that this is actually the START of a new journey, and there is so much fun ahead.”
Each workout is
- Beginner-friendly and equipment-free, with the exception of a ball and, occasionally, a hoop.
- Self-paced. Do them at a time that suits you, and take as many rests as you need.
- Short and sweet. You’ll be done each session in 45 mins max.
Your 8-week season
Every week has 2 strength sessions and 1 cardio session, and every session starts with a skill drill as a warm up. Tick them off here to see your season bracket fill up. The full workouts, videos and checklist are inside the plan.
0 of 24 sessions ticked. Tip-off is the hardest bit. Tick your first one when you’re done.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
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8 skills to take on court
Each session includes a skill drill as a warm up. The drills in the program:
- Stationary dribbling
- Dribbling on the go
- Defensive skills
- Catching
- Passing
- Form shooting
- Jump shots
- Lay ups
Every workout and every skill has a demonstration video, plus written instructions and photographs. The workouts start quite short, about 30 mins depending on how you pace yourself, and the longest is 45 mins.
Let’s address the elephant in the room
Starting basketball as an adult is kind of terrifying! I know exactly how it feels because I did it 5 years ago.
At first you’re wondering if you’ve left it too late or if your body can even move like that again. (Spoiler alert: you haven’t, and it can, I promise!)
And then there are the “what ifs” about injuring yourself or making a fool of yourself in front of a load of strangers. I truly get it.
Wouldn’t it be 10x easier if someone who gets it took you by the hand and guided you through all the training you need, in a gentle way that actually feels achievable and realistic? It’d also be helpful if that person had an exercise science degree. In case that joke didn’t land: I’m describing me.
I’m Rach, an exercise scientist who loves helping people achieve the things they never thought they could, especially if that thing is basketball. I’ve worked with all kinds of people over more than a decade in the fitness industry, from young folks in big gyms to seniors in nursing homes. You’re in safe hands.
Start now and be ready to play in 8 weeks
Hit the button and the plan is yours for life, for your own personal use.