Speed and agility training for basketball, built by AI

Yes, almost all of it. When you set it up you choose the 20-40 metre option, which is where a 28 m court falls. That covers the 15 m acceleration, the change-of-direction session, the jumps and the on-court test battery: broad jump, 10 metres and 505. The only things that need 40 straight metres are flying sprints and the 30 m test, and the app does not fake them: when they do not fit, the weekly exposure to max velocity comes in as a microdose of 4 sprints of 20 metres after club training. An occasional outing to a park with 40 metres adds the flying sprints and the 30.

With a session of its own that starts with mechanics and ends with cuts at speed. First three-step braking after a 10 m sprint, 2 sets of 4; then the 505 (you run 15 metres, turn 180° at the 5 m line and come back) alternating the leg, the 45° cut planting the outside foot and the zigzag through five cones 3 metres apart, in 3 or 4 sets with 2 minutes of rest on the 505 and 90 seconds on the rest; and to finish, the lateral bound 3×6 and the jump block. In the sport-specific phase an advanced player moves on to the reactive drill: a partner points left or right as you reach the cone, and the timed 5-10-5 and 505 come in. You have the sketches with the measurements further down.

Jumping has no session of its own: it is trained in the gym and in the plyometrics, and when you ask for it as your priority the jump blocks start with the broad jump, the tuck jump and the jump step-up, with the box, the triple jump and the drop jump once intensive work is due. In the strength-and-power phase the barbell jump squat comes in at 30-40% of your 1RM. The CMJ is logged as an optional test every five weeks and weighs 30% in your index if your priority is jumping. In the app's reference tables an adult amateur male player sits between 28 and 46 cm (36 at the median) and a female player between 20 and 35 (27).

With My Jump on your phone, or from a video where height is estimated from flight time; you log the best of three in the test record. If you do not want to complicate things, the broad jump with a tape measure needs nothing and works just as well to track horizontal power, which is what matters in acceleration. Both have a typical error: 2 cm on the CMJ and 6 on the broad jump, and only above that does the app talk about improvement.

The same as in football. You say which days you train with the team and when you play, and the app places its own work by distance to the game: the gym two days after the previous game or four before the next, the sprint session (change of direction or acceleration) three or four days out, the microdose after club training if max velocity does not fit, two days out only technique or prevention, the day before nothing, and the day after rest or prevention. The minutes you played set the recovery: from 20, one day without high load; from 60, two. If your coach already includes all-out sprints, they are not duplicated.

If you declare a knee injury in your profile, the plan removes the cuts, the 505, the 5-10-5 and the jumps that load it (lateral bound, drop jump, high hurdles) and carries on with the rest. Without a declared knee injury, the rule inside the session is to slow down if the knee caves in. And the daily check-in overrides everything: with hamstring or groin pain, or low readiness, the speed session turns into prevention; biofeedback trims sets, never rests or intensity.

No. Basketball is an option inside the Speed and power sport, included in the EntrenAI subscription with the same 7-day free trial and the same price: €7.99 a month or €23.99 a year, cancel any time, on iOS and Android. The speed panel, with your index, your 10 m, jump and 505 marks and their trend, lives in the performance screen.