Welcome to Yoursportplanner.com, here you can make your training sessions quick and easy. You can also add your own exercises, or use existing ones.


  • Take a through ball indicated at basket height.
  • Turn in to the basket with the body and score overhead or with 1 hand.
  • We score 15x with the ball indicated on the left side of the basket and 15x on the right side of the basket.
  • Put a hat on 10 cm on the sides in front of the basket.
  • The ball is played in from the front to the running player under the basket.
  • At the same time, this player runs over the fulcrum to the basket for the catch.
  • The fulcrum places the ball out to the other player in front, alternatively is to the back.
  • The support player comes out to the side of the player who received the ball and is played back in.
  • This doubles the ball back and the ball is shot by the front or back player.
  • The catch is made by the player in the catch -who has the back of the box, as seen from the shooter- .
  • The non shooter has the front.
  • The declarer watches for a catch and the shooter keeps moving for a breakthrough.
  • Score 5x from right front, 5x from right back, 5x from left front and 5x from left back.
  • We can practice this with triplets or foursomes.
  • Go sideways through the ladder with straight back and knees raised.
    • 2x starting right and 2x starting left.
  • Go backwards through the ladder with 1 foot in each square.
    • 2x start with right and 2x start with left.
  • Stand in front of the ladder.
    • Step into ladder with left foot and right foot behind left leg around outside of ladder and pull left in.
    • Enter ladder with right and put left foot on the other side outside the ladder through the back of the right leg
    • Start 2x with left and 2x with right.
  • Go sideways through the ladder left foot in first square.
    • Then right foot behind the ladder in between the box.
    • Then with left foot in the ladder and with right foot in front of the ladder.
    • And then with left foot again in the ladder and with right behind it.
    • Notice the left foot. It is always in the box, right alternates from behind to in front of the ladder.
    • Start 2x with left and 2x with right
  • In the odd squares of the ladder is a hat.
    • jump with two legs diagonally over the hat to the next square.
    • Then with two legs in the square and on the other side next to it.
    • Then again over the hat etc. 
    • Jump 2x diagonally to the left and 2x diagonally to the right.
  • Set the hurdles 5 meters apart at 7 meters.
    • Jump over the hurdle, get the ball in the jump.
    • When you are on the ground with the outside leg, play the ball back and make a through ball.
    • 5pp left and 5 pp right.
  • Now put the hurdles 5 meters and 5 meters apart.
    • Jump over the hurdle, get the ball in the jump and shoot as you come down.
    • Score 5x pp.
This exercise is conditional and aims to practice turning and turning at high speed.

  • From the back line at a volleyball court, sprint to the far 3-meter line.
  • Then return to the first 3 meter line.
  • Then sprint to the back line and return the same way:
    • Through the farthest 3 meter line,
    • The first 3 meter line
    • The back -start line. This is 60 meters.

  • Always tap the line. 4 x.
  • After the first time 15 seconds rest.
  • After the second time 15 seconds of rest.
  • After the third time rest 30 seconds.

For each pair/trio, set out a 2 meter by 1 meter rectangle with four different colored hats.

  • 1 player stands in the box, the other watches.
  • Put two lines on each side of the rectangle.
  • The players in the box have their feet move - dribble - in place.
  • The players are always given commands to respond to.
  • Each time you name a color of a hat, they must touch that hat with their hand.
  • The command line means they must sprint to one of the sidelines. At that point, the other of the pair/triplet enters the box and then does the commands.
  • Each does this 10 times.
Assignments can include jump, squat, touch heel, touch knee, hop right, hop left, sit, plank, push-up, etc. 
You alternate these assignments with a color of a hat.
  • 2 - or 3 tal.
  • 1 post with declarer and 3 pawns in front of the post 5 meters apart.

  • Player starts at 1 with back to post.
  • Lateral to 2.
  • Shuffle to 3.
  • And fullspeed to post for through ball. Difficult turning point at 3.

  • Player starts at 1 facing the basket.
  • Lateral to 2.
  • Back to 3.
  • And fullspeed around 4 for a through ball.
  • Player sprints forward.
  • Then sideways to the left.
  • Sideways to the right.
  • Sideways to the middle.
  • Finally backwards to starting point.
  • Do this in pairs of 3 alternating and do this 5x each.
  • Announcer with ball under the basket, shooter and defender in front of the basket.
  • The shooter gets free around the basket and takes 6 shots.
  • The defender may block a maximum of 2 of the 6 shots.
  • Passive pressure is applied to the other shots.

  • The intention is for the attacker to actually shoot regardless of what the defender does.
  • And the intention is to shoot convincingly, the balls that are not blocked must be really shot to score, so don't focus too much on the defender but just keep shooting.
  • With 4 players you have an extra rebounder.
Exercises with broom stick:
  • Stick in neck, feet shoulder width apart.
    • Rotate the arms while keeping yourself facing forward.
    • Repeat until the oblique abdominal muscles sour.
    • 30x.
  • Stick in neck, feet shoulder-width apart.
    • Now squat. 90 degrees in the knee
    • 15x
  • Hold broom stick in front of your belly with hands as far apart as possible.
    • Now go over your head bringing the stick to your back and back again. 10x
    • Same with 1 hand high and 1 hand low. 10x
    • The same with the other hand high and over the other shoulder.10x
  • Place broom stick vertically on your hand and balance with it on each hand.
    • 15 seconds
  • Lunge with stick at the neck.
    • Big step forward and bend through the other knee.
    • Dismount on the front leg and return to starting position. 
    • Each leg 10x
Exercises with Speed Ladder
  • Heels buttocks with hands on your buttocks. Each foot enters each box. 10x
  • Hopping through ladder on left leg. 10x
  • Hopscotch through the ladder on right leg. 10x
  • 1 leg in the ladder and 1 leg out of the ladder, hopping up and outer leg in the ladder and inner leg out of the ladder. 10x
  • Side hopping in - and out in the ladder . 10x
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