• This is a 4-week training program.
• The first 3 weeks, train on alternate days.
• The very last  week, train every day.

Week 1:

Day 1:

- Warm-up: 5 minutes of light jogging and dynamic stretches
- Skipping: 3 sets of 2 minutes, with 1 minute rest between sets - Burpees: 2 sets of 10 reps, with 1 minute rest between sets
- Cool-down: 5 minutes of static stretches

Day 3:

- Warm-up: 5 minutes of light jogging and dynamic stretches
- Running: 10 minutes of steady-state running around the court
- Jumping: 2 sets of 20 tuck jumps, with 1 minute rest between sets - Cool-down: 5 minutes of static stretches

Day 5:

- Warm-up: 5 minutes of light jogging and dynamic stretches
- Push-ups: 3 sets of 10 reps (hand-release push-ups), with 1 minute rest between sets - Sit-ups: 3 sets of 15 reps (butterfly sit-ups), with 1 minute rest between sets
- Cool-down: 5 minutes of static stretches

Week 2:

Day 1:

- Warm-up: 5 minutes of light jogging and dynamic stretches
- Skipping: 4 sets of 2 minutes, with 45 seconds rest between sets - Burpees: 3 sets of 10 reps, with 45 seconds rest between sets
- Cool-down: 5 minutes of static stretches

Day 3:

- Warm-up: 5 minutes of light jogging and dynamic stretches
- Running: 12 minutes of steady-state running around the court
- Jumping: 3 sets of 20 tuck jumps, with 45 seconds rest between sets - Cool-down: 5 minutes of static stretches

Day 5:

- Warm-up: 5 minutes of light jogging and dynamic stretches
- Push-ups: 4 sets of 10 reps (hand-release push-ups), with 45 seconds rest between sets - Sit-ups: 4 sets of 15 reps (butterfly sit-ups), with 45 seconds rest between sets
- Cool-down: 5 minutes of static stretches

Week 3:

Day 1:

- Warm-up: 5 minutes of light jogging and dynamic stretches
- Skipping: 5 sets of 2 minutes, with 30 seconds rest between sets - Burpees: 4 sets of 10 reps, with 30 seconds rest between sets
- Cool-down: 5 minutes of static stretches

Day 3:

- Warm-up: 5 minutes of light jogging and dynamic stretches
- Running: 15 minutes of steady-state running around the court
- Jumping: 4 sets of 20 tuck jumps, with 30 seconds rest between sets - Cool-down: 5 minutes of static stretches

Day 5:

- Warm-up: 5 minutes of light jogging and dynamic stretches
- Push-ups: 5 sets of 10 reps (hand-release push-ups), with 30 seconds rest between sets - Sit-ups: 5 sets of 15 reps (butterfly sit-ups), with 30 seconds rest between sets
- Cool-down: 5 minutes of static stretches

Week 4:

Monday:

- Warm-up: 5 minutes light jog, dynamic stretches - Skipping: 3 x 2 minutes, 1 min rest between sets - Burpees: 2 x 10 reps, 1 min rest
- Running: 10 minutes steady pace around court

- Cool-down: 5 minutes static stretches

Tuesday:

- Warm-up: 5 minutes light jog, dynamic stretches - Push-ups: 3 x 10 reps hand release, 1 min rest
- Sit-ups: 3 x 15 reps butterfly, 1 min rest
- Jumping: 2 x 20 tuck jumps, 1 min rest

- Cool-down: 5 minutes static stretches

Wednesday:

- Warm-up: 5 minutes light jog, dynamic stretches - Skipping: 4 x 2 minutes, 45 sec rest
- Burpees: 3 x 10 reps, 45 sec rest
- Running: 12 minutes around court

- Cool-down: 5 minutes static stretches

Thursday:

- Warm-up: 5 minutes light jog, dynamic stretches - Push-ups: 4 x 10 reps hand release, 45 sec rest - Sit-ups: 4 x 15 reps butterfly, 45 sec rest
- Hurdles: 2 x 10 reps jump overs, 1 min rest

- Cool-down: 5 minutes static stretches

Friday:

- Warm-up: 5 minutes light jog, dynamic stretches - Skipping: 5 x 2 minutes, 30 sec rest
- Burpees: 4 x 10 reps, 30 sec rest
- Running: 15 minutes around court

- Cool-down: 5 minutes static stretches

Notes:

- Intensity: Moderate to high intensity, based on the students' fitness levels.
- Progression: The program gradually increases the volume (sets and reps) of exercises to build strength and endurance.
- Warm-up and cool-down: Included to prevent injuries and promote proper recovery.
- Adaptation: Adjust the program as needed based on the students' feedback and progress.