Six Week Basketball Training Program

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Six Week Basketball Training Program

The aim of this project is to improve my ability in basketball over a

six-week period. I will be doing this by trying to not only practice

skills involved in the game but to work at my stamina levels. My main

goal is to improve my shooting as I feel this is my weakest quality in

the game but I will be training in all aspects of the game, e.g.

Dribbling and Defence.

I will improve certain components of fitness in my chosen skills and

improve my muscular strength. A sportsperson will always require some

form of static, explosive and dynamic strength for any activity. In

basketball I will use a degree of each of these: Static for screening,

explosive would be needed if I were to attempt a slam dunk and dynamic

as I will be running for a long time in a low position so will need to

be able hold my body weight in this position. I will improve my

dynamic strength by testing myself with a simple but effective

exercise. I will lean against a wall in a sitting down position (as if

there was a chair there) with my legs in a 90oposition and see how

long I can hold my body weight for. (Picture) If I find this easy or

am improving dramatically I will try it while holding a ball above my

head.

Cardiovascular fitness is also very important in any game activity. At

the end of each week I will do the Cooper 12 minute run. This is an

exercise in which you run for 12 minutes and record the distance

covered. 2800 metres is excellent for my age group so that is what I

will be aiming for by the end of my programme, it will be a great

achievement if I reach this goal.

Warm ups and cool downs are important before and after any game

activity. This is something that is very often performed but not

always taken seriously. Most sportspersons do not realise how much

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