Methods of Training
The methods of training that I used throughout my training schedule were continuous, interval, resistance and circuit. Continuous training was used when I went jogging. I used interval training when I was swimming, I started off by swimming 4 lengths of the pool and then having a 1 minute rest, I then gradually increased the amount of lengths that I swam and made the rest periods shorter so that I could overload my training. I used resistance training when I went in the gym, this was to help me in basketball so I could be more aggressive whilst playing. And finally I used circuit training when I went to basketball practice, mainly to improve my shooting, defending, working as a team and to further my knowledge of the game.
I designed a circuit plan that we used at basketball training:
Circuit Plan for Basketball
Overall Aim: To improve hand to eye co-ordination, agility, strength and speed required to play basketball.
Session Aim: My aim is to elevate the heart rate into my training zone and hold it in this zone until the main activity has finished
Session Outline: Warm Up, Main Activity, Cool Down.
Equipment: Basketballs, basketball hoops, cones.
Warm Up:
- Jog around sports hall (5 laps)
- Mobilise joints and stretch out muscles.
Main Activity:
- Right-handed lay ups, after 5, switch to left-handed lay ups
- Hot feet – 2, 30 second bursts
- Shooting 3 pointers from around the key (out of 20)
- On the ball screens (5 minutes)
- Shooting under pressure (out of 10)
- Off the ball screens (5 minutes)
- Free throws (out of 10)
- Suicide run (twice)
- 30 seconds rest
- 3 man weave (3 times)
- Rebounding off backboard (Whole team 50 – twice)
- Dribble around cones (3 times)
- Game of killer to finish off.
Cool Down:
- Slow jog around sports hall
- Stretch out muscles (hold longer than warm up)
Review:
I think this circuit plan went very well and has been tested and proved to be very successful with the players. I plan to talk to the local basketball coach to see if I can get some more tips on how to improve my circuit so it does not become boring for the participants.