14
Body regions
Each with its own demands.
FootAnkleKneeHipPelvisTrunkPosterior chainShoulderScapulaElbowForearmWristHandNeck
BALLFITDB / FIELD GUIDE 001Basketball athletic development
00The movement map
THE
MOVEMENT
MAP.
Basketball demands more than strength. It demands a body prepared for every direction, action, impact and repeat effort.
A system for building the physical capacities behind the game — instead of guessing what to train next.
Too much to leave to chance.
01Chaos
Every game asks for all of it.
The ankle that absorbs a landing. The trunk that resists contact. The hip that changes direction. The shoulder that protects the ball. Physical development is not one exercise or one quality.
6
Directions
The game does not move on one axis.
01Linear02Lateral03Diagonal04Curvilinear05Rotational06Multidirectional
10
Movement actions
What happens when the ball is live.
01Acceleration
02Deceleration
03Change of direction
04Reactive agility
05Jumping
06Landing
07Elastic rebounding
08Pivoting
09Shuffling
10Contact & bracing
These are dimensions of our intended Movement Map framework, not a claim that all 14 regions or every possible combination is already programmed in the free product.
02False hope
Save. Scroll. Repeat.
You find a plyometric drill. A mobility routine. A workout that looks explosive. You save every video, hoping they add up to something.
A collection of exercises is not a progression.
The clips do not know what you did last week, which direction you are neglecting, or how much high-intensity work you can recover from.
Clip 01
THE DRILL
Saved 2 weeks ago
Clip 02
TRY THIS
Saved yesterday
Clip 03
MORE POWER
Saved just now
Your saved folder ≠ your training plan
03Fail
Then the game tests everything.
Another player is doing more than you. Not necessarily more hours — more of the right work, repeated over time. Both of you have limited time and recovery. Only one of you is organising it.
PLAYER A / RANDOM
Constantly starting over.
×New workout every week
×No record of capacities trained
×High effort, unclear progression
×Same gaps remain unmeasured
PLAYER B / SYSTEM
Building on last week.
✓Defined movement priorities
✓Capacity before intensity
✓Training balanced with practice
✓Progress recorded, then advanced
Illustrative training trajectories, not measured athlete data or a promised result. A structured programme cannot guarantee competitive outcomes.
04Order
Give every demand a place.
This is the progression logic: first build capacity; then absorb and redirect force; then express it; then learn to repeat it. Not four random workout styles — a direction of travel.
PREP
Build capacity.
Own the positions before you ask them to move fast.
Single-joint and unilateral work, controlled eccentrics and isometrics. Build tolerance, address asymmetries and establish the base.
DYNAMIC
Absorb and redirect.
Learn to meet force, control it, and move again.
Faster eccentric demands, brief isometric control and variable loading, including bands and chains where appropriate.
POWER
Express force.
Turn your foundation into explosive output.
Fast, coordinated, multi-joint actions. Prioritise quality, intent and sufficient recovery between demanding efforts.
POWER ENDURANCE
Repeat the output.
Keep delivering as the work accumulates.
Progress to repeated explosive efforts and compound power supersets once quality and tolerance are established.
Inside the power phase
Power has layers.
The fourth stage extends the power phase toward endurance — not just doing everything faster.
Peak power
One high-quality explosive effort.
Repeated power
Deliver quality explosive efforts again and again.
Power endurance
Maintain useful output as fatigue rises.
05The answer
Know this week. Know what's next.
The Ballfitdb Movement Map is designed to turn a very large development problem into clear weekly priorities. Build the capacities your game needs, track what you have worked on, and progress with intention.
Instead of treating strength, skill, mobility and repeated power as disconnected tasks, the goal is to organise them as one training system across the season.
Explore the free map ↗BALLFITDB / MOVEMENT MAPConcept preview
Example training week
Week 04
M
✓
T
·
W
✓
T
·
F
✓
S
·
S
·
PREP
Joint capacity
DYNAMIC
Absorb and redirect
POWER
Explosive output
This is a visual example of the planned weekly programming experience — not a currently functioning calendar, personalised plan or automatically tracked workout.
06What you get
From the free library to a complete system.
Available now · FreeTry the free database ↗
Explore the database.
✓84 basketball movement drills across 7 categories
✓72 strength exercises across ankle, knee and hip
✓48 stretch progressions across ankle, knee and hip
✓Four-phase exercise organisation
✓Save exercises and launch a session
Coming with membershipJoin founding access ↓
Train the system.
↗A map for the whole athlete
The framework spans body regions, directions and game actions instead of isolated gym favourites.
↗Progressions, not random sets
Progress from capacity and force absorption toward peak and repeated power.
↗A plan that respects the season
The planned weekly map is designed to help organise work around practice, games and recovery.
↗Know what comes next
The membership roadmap includes guided training, exercise demonstrations and progress history.
Full programming, demonstrations and tracking are in development. No paid access is being represented as live.
07The offer
Stop collecting exercises.
Start building your game.
The body has more demands than a saved-video folder can organise. The Movement Map gives the work a framework — and, as the full programme launches, a place in your week.
No made-up athlete testimonials. No performance guarantee. Just a clearer way to organise your training.
Ballfitdb membership
Your game. Systematised.
Founding-member pricing for the planned full Movement Map membership. No charge to join the early-access list.
What you're reserving: structured weekly progressions, a season-aware Movement Map, guided exercise demonstrations and saved training history as these features launch. Today's free exercise library is available separately.
Prices are proposed launch prices in Australian dollars. Membership checkout is only enabled after product, billing, and brand verification.
08Questions
Before you commit.
Clear answers about what's available and what's still being built.
Is the Movement Map a single workout?+
No. It is the framework for organising basketball athletic development across body regions, movement directions, actions and phases. The full programmed membership is being built on top of the existing exercise library.
What can I use today?+
You can explore the free library for movements, weights and stretches, save exercises to a session, and work through that session. The currently published strength and stretch libraries cover ankle, knee and hip; the wider 14-region map and guided weekly programming are future membership work.
Do I need to be an advanced player?+
The framework is built around progression rather than an elite-only starting point. Exercise selection and loading still need to match the individual, coaching context and available equipment.
Does this include a personal coach or guaranteed performance gains?+
No. Ballfitdb is a digital programming and exercise-guidance product, not one-to-one coaching. Results depend on your training, experience, recovery and circumstances.
Are all the video demos and weekly plans available?+
Not yet. The interactive exercise database and session builder are available as a free preview. Weekly programming, guided demos and progression tracking are part of the planned paid product; we will only open paid checkout when the launch offering and billing are ready.
What will membership cost?+
Our proposed founding prices are A$14.99 per month or A$119 annually. These are launch proposals, not a current charge or a guaranteed locked-in price. Joining early access is free. Billing terms will be published when checkout opens.
Can I cancel?+
The intended membership will support self-serve subscription cancellation. Exact renewal and cancellation terms will be presented at checkout before paid access goes live.