This week (v44) we will practice combined with both teams on following days and times :

Måndag 17:45 Gothia 1

Tisdag 20:45 Gothia 3

Onsdag 18:30 Åkeredsskolan 

The practices will be in form of mini games 3-3, 4-4 and 5-5 both half and full court and combine some shooting drills in between.

For those who are not going to Södertälje, you are of course welcome to be part of the practices.

Här kommer en liten påminnelse att alla träningar är inställda i Gothia Arena den 18-21 september pga Kattmässan.

Även den 23/9 är alla träningar inställda i hall 2 och 3 från kl. 16.30-21.00 samt kl. 19.00-21.00 i hall 1 då herrarna har SBL premiär mot Jämtland Basket kl. 19.00.

Mvh

Kansliet 

As we are entering the very start of the new basketball season, out team needs a team admin role. It would be great if there is one of you, parents who would maybe like to help us with some administrative type of tasks that do not require daily engagements but periodic important tournament and other events planning.

If this sounds like something you would have time to dedicate toward, please get in touch with us coaches.

Hello everyone,

In the upcoming weeks I will publish lists of players and teams to start the season in August.

Some changes will be made and some players will change teams. The plan is to try and have movement between the teams during the season when there is opportunity for that.

Goal: Improve stamina, strength, agility, and mobility
Schedule: 4 days/week (Mon, Tue, Thu, Fri)
Optional: Wednesday = Light recovery (walk/stretch), Weekend = rest or light shooting

Weekly Focus

• Week 1: Base fitness & form
• Week 2: Volume increase
• Week 3: Intensity & speed
• Week 4: Peak effort & challenge

Each workout is ~45–60 minutes. Split into 3 parts:

1. Warm-up (10 min)
2. Main Workout (30–40 min)
3. Cool Down (5–10 min)

WEEK 1 (Build the Base) Day 1 – Endurance + Strength

• Warm-up jog + dynamic stretches
• Run: 2 km jog (easy pace)
• Bodyweight Circuit x 3 rounds
  • Push-ups – 12
  • Air squats – 20
  • Plank – 30 sec
  • Lunges – 10/leg
  • Sit-ups – 15

Day 2 – Agility & Core

• Warm-up (high knees, butt kicks, side shuffles)
• Agility Ladder or Cone Drills – 4 sets
• Core Circuit x 3 rounds
  • Russian twists – 20
  • Leg raises – 15
  • Plank – 45 sec
  • Bicycle crunches – 20
• Light jog or 1.5 km run to finish

Day 3 – Speed Intervals

• Warm-up + short sprints
• Interval Running
  • 4 x 100m sprint (walk back recovery)
  • 2 x 200m run at 70% effort
• Bodyweight Strength (2 rounds)
  • Diamond push-ups – 10
  • Jump squats – 10
  • Superman hold – 30 sec

Day 4 – Conditioning Circuit

• Dynamic warm-up
• AMRAP 20 min (As Many Rounds As Possible)
  • 5 burpees
  • 10 push-ups
  • 15 squats
  • 20 jumping jacks
• End with 1 km cooldown jog

WEEK 2 – Volume Bump

• Add 1 round to every circuit
• Increase running to:
  • 5 km (Day 1)
  • 6 x 100m sprints (Day 3)
• Add jump rope 3 x 1 min on 2 of the days
• Core planks → 60 seconds

WEEK 3 – Higher Intensity

• Circuits done at faster pace, focus on explosive reps (e.g., clap push-ups, jump lunges)
• Sprint intervals:
  • 8 x 100m + 2 x 400m at 70–80%
• Replace 1 km jog with shuttle sprints (10-20m change of direction)
• Add resistance (backpack with books) for push-ups/squats if safe

WEEK 4 – Peak Challenge

• Test Week (track progress):
  • 5 km run time
  • Max push-ups in 1 min
  • Max plank time
  • 20m shuttle run (beep test style)
• Challenge Circuit (Pick 2 days):
  3–4 rounds:
  • 10 burpees
  • 20 push-ups
  • 30 squats
  • 40 mountain climbers
  • 50 jumping jacks
• Bonus: Add short ball-handling drills at the end of each workout

Tips

• Stay hydrated
• Track results each week
• Prioritize form over speed
• Eat and sleep well for recovery
• If sore, do light stretching or foam rolling on off days