Pre Game FAQs
So you’ve got a question about the Pre Game Training Plan? We’ve probably got the answer.
What is the Pre Game Training Plan?
The Pre Game Training Plan is a downloadable PDF 8-week plan that incorporates basketball-specific strength and cardio sessions with basic skills tutorials. It is designed for beginners who’ve not exercised in a long time, to get fit and skilled enough to play basketball recreationally.
How long are the workouts?
The workouts are quite short in the beginning: about 30mins long depending on how you choose to pace yourself. The maximum workout duration is 45mins.
What does the plan include?
Each week has 2 strength sessions and 1 cardio session, and every session incorporates a skill drill for a warm up. The drills included in the program are: stationary dribbling, dribbling on go, defensive skills, catching, passing, form shooting, jump shots, and lay ups. There are demonstration videos for every workout and every skill, as well as written instructions and photographs.
What equipment will I need?
You’ll need a basketball (ideally the size that is used in the league/comp you’re hoping to play in), some space, and occasionally, a hoop. Sometimes the strength exercises incorporate items from around the home eg. towel or chair, but otherwise the workouts are equipment-free.
How long will I have access?
The downloadable PDF is yours for life: you can print it, save it, repeat it, and refer back to it whenever you’d like. But it is for your personal use: it is not to be shared or distributed in any way. The program is copyright © 2026 Kind of Sporty.
Why should I train before playing basketball?
You wouldn’t run a marathon without training. It’s the same with a full game of basketball. The sport is fast paced and if your muscles, tendons, joints and ligaments are not prepared to move like that, you’re more likely to get injured. Training in a way that gradually exposes your body to the movements and speeds of basketball is a great way to reduce your injury risk.
Will this training plan turn me into Michael Jordan?
I hate to break your heart but that’s probably outside of what I can ethically promise. But what I can promise is that you’ll learn all the basics basketball skills you need to be competent and have fun on the court. And you’ll have enough basic fitness to give it a go without running out of puff in the first 2mins.
How can I be sure I won’t get injured?
I cannot guarantee that you will 100% avoid injury. Sports like basketball are chaotic and unpredictable at times. But performing a well-balanced exercise program before playing is a good way to reduce the likelihood and severity of a future injury.
I have a medical condition or injury, how do I know if this plan is suitable for me?
This program is general in nature and does not replace individualised advice from your treating healthcare provider. If you have any concerns about the suitability of this program for you please speak to your healthcare provider before purchasing.
Can I get a refund?
Because you have lifetime access to the digital download after purchase, we cannot offer a refund.