Participants will perform a condensed version of the BasketUp warm-up, completing only one set of each exercise with minimal repetitions. The focus will remain on basketball-specific mobility, strength, agility, and neurocognitive drills, but in a time-efficient format.

This group will follow a moderate-duration BasketUp routine, with slightly longer repetitions and 1 to 2 sets per exercise. It will maintain a balance between efficiency and training volume across all three warm-up blocks.

Participants will complete the full-length BasketUp program, including longer repetitions and 2 to 3 sets of each exercise. This version will provide the most comprehensive preparation, emphasizing progressive intensity and volume in mobility, strength, agility, and cognitive components.

BasketUp is a basketball-specific warm-up program designed to meet the sport's physical and physiological demands. Based on the FIFA 11+ structure, it includes three blocks: mobility, strength and plyometrics, and agility with neurocognitive exercises. The program progresses weekly and can be adapted in duration and volume to fit different training needs.

The countermovement jump (CMJ) is a common test to assess lower-limb explosive power. Athletes start standing with hands on hips and perform a maximal vertical jump by quickly bending and extending their hips and knees. Two types are tested: bilateral (both legs) and unilateral (one leg). Each athlete performs three attempts per type, resting 30 seconds between jumps. The highest jump height (measured in centimeters) in each modality is recorded as the performance. The higher the jump, the better the performance.

The Cone Drill test measures agility and the ability to change direction quickly, skills important for basketball performance. Athletes complete a circuit with multiple direction changes as fast as possible. The total time to finish the circuit is recorded using timing sensors. A faster time indicates better agility and performance.

Sprint capacity is evaluated over two distances: 14 meters, which reflects typical basketball court movement, and 20 meters, commonly used in sports performance testing. Athletes start from a three-point stance and sprint each distance in a straight line. They rest 60 seconds between sprints, and sprint times are recorded using timing sensors at the start and finish lines. Faster times indicate better sprint performance and acceleration.