For the first time in a while I am not playing a sport in every season in the year. I use to play football and sometimes soccer in the fall, basketball in the winter, soccer in the spring, and I would be doing something in the summer at a summer camp program. Although now I am a old enough teen to stay home in the summer,I do not play football anymore, my parents do not want me to play soccer in the spring (but I do not really want to play soccer anymore), in the fall my school work (I'm in all honors classes) is usually very streneous so I don't have time for fall soccer, and my true love for basketball is fading away because my father has a way taking it to serious(he likes conflict so he will yell at me for a whole week about one mistake in a game the week before) because of his love for basktball and not enough teens participate in basketball leagues where I live. I said all that to say I am not getting the exercise I use to so can someone give me or make up an exercise program that involves me, playing basketball outside on my goal, jumping on a mini trampoline,using a medicine ball, and using a treadmill, to shed about three pounds of fat and building some lean not bulky muscle.

Speed (sprints), endurance (longer cardio), and strength (weight training and isometric body training) are your target areas.

There's a lot of good sites for recommended preseason/off-season workouts... a few are below.

Preseason Basketball Conditioning Training Workout Program (http://www.coachlikeapro.com/preseason-conditioning.html)

12-Month Periodized Basketball Training Program (http://www.sport-fitness-advisor.com/basketball-training-program.html)

Basketball Agility Drills - For Speed on the Court (http://www.sport-fitness-advisor.com/basketball-agility-drills.html)

Check those out and comment on what missing or what you want to do differently.

If your father is nagging you, that's not great... but one thing you can do for him and for you is to have a written plan. Something on paper. Something you have to look at and check off. If he sees you are organized, he might get off your back, knowing you have thought it out well. And if you get organized, you are more likely to stay on a proper schedule.

Sometimes a simple plan written down on paper is the difference between wanting and doing.