Hello everyone,

I first wish to welcome our new players in the team, it is cool to have you in Högsbo Basket

Elias Soyage

Joel Zamora

Precius Bwene

Valentino Aljimi

Nikola Arsic

As the regular season games are starting soon it is always fun to start with Kungsbacka Basketcup. 
This year, we have two teams and they are called BU16 1 and BU16 2. 
Coach Sebastian and me will handle the teams during the games with backing support from our Super admin Andreas Birath.
I have put in all the group stage games in our calendar and invitations for those games will be automatically sent 24h before. 
During the playoff stage you will have to look on the Kungsbacka app or homepage for info on the matches as I will not have time to update our schedule. Feel free to contact coaches for additional info.
Those of you who don't have game jerseys, I will loan you some that we have in our office. As a general rule, all players order their own game jerseys trough our website.

If there are any of you participating on the tournament who didn't pay the fee of 600kr, please do so as soon as possible by Swish to Andreas Birath +46707786355.

lets have a great weekend !

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

There will be no practice on Monday and Tuesday.

Frejaskolan will not be available during month of June, so you will be informed about practice schedule for the upcoming period.

Next practice is on Thursday at 19:30.

There will be no practice tomorrow (20- Maj, Tisdag) at Frejaskolan because the hall is occupied.

Reminder :

Practices on Thursday from now on will be from 19:30 - 21:00 Gothia 2.