What does this program cover?
Speed  Quickness  Strength (without weights or equipment) Core Power  Conditioning  Flexibility  Agility Engaging in a proper Strength Training and Conditioning program is just as important to perfect your body, as it is to improve your jumpshot!   Just knowing what to do to improve your game, and how to do it efficiently and properly, is half the battle! 
Strength Training and Conditioning movements can be performed with little or no weights at all!  The ability to improve strength without weights exists- you just have to learn proper form so that the body can move pain free and with the most range of motion to allow results to occur.  Using your own body weight utilizes so much core strength and power and it is some of the most intense type of strength workouts that can be done.  In fact, body weight training will also help facilitate an improvement in coordination, body awareness, and overall body balance.
All athletes have the ability to evolve into great players at their sport.  A few key concepts of determination, motivation, continual hard work, and a good attitude contribute to a strong mental base for performance enhancement.  The other essential element in the evolution of performance enhancement is to have an age-appropriate strength training program that will enhance the ability to perform at the highest level.

Having a proper strength and conditioning program should include dynamic flexibility, movement preparation, stability, strength movements, balance, functional core, agility & quickness drills, and powerful movements.  While building a solid base of muscle is part of the plan, the overall goal of in-season  strength training is maintenance.  In-season is not the time to try to build a muscular base or improve your power.  As a basketball player, you need your body to be able to be recovered from your workouts so that you can perform on game day.  Therefore, during season, your workouts should focus on endurance and quickness, strength and core maintenance, and flexibility for proper recovery.
Strength training for Basketball has evolved into a year-round program with periodized cycles that challenge and improve the body in a cycled pace off the court.  A meso-cycle consists of a series of weeks that work on improving certain modalities of training so that the body progresses efficiently throughout the season.  As the meso-cycle is completed, the next cycle will continue with a focus on different aspects of performance while keeping the strengths gained of the previous cycle.  This is so important to layer your training schedule so that you have a gradual progression of training as well as continual challenges that keep the body in the optimal condition throughout the season.
The workouts should be challenging, yet fun and in line with your goals.  Building great training habits and a solid foundation of efficient movement will make the extra difference from performing decently to performing outstandingly!
GOALS:
 Every athlete has their own set of goals that they want to improve and work on. 
What is your Goal(s)? What do you need to do to accomplish them? Other Goals:
Perform a (In- home if necessary) workout challenge with No Equipment on a regular basis & be able to see/ feel the results Develop strength, speed & quickness, and stamina Stay physically and mentally strong to prevent injury The Ultimate Basketball Goal:
*Be capable of competing on a physical level with any opponent