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The aim of this project is to improve my ability in basketball over a six-week period.

Extracts from this document...

Introduction

Page 1 + 2. Introduction Page 3 - 6. Method - Week 1 Page 6 - 8. Method - Week 2 Page 9 - 11. Method - Week 3 Page 11 - 13. Method - Week 4 Page 14 - 16. Method - Week 5 Page 17 - 20. Method - Week 6 Page 21 + 22. Evaluation 1. 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 90o position 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. ...read more.

Middle

Week 4 Attempt 1 37 Attempt 2 38 Attempt 3 42 This is a good result. I beat my personal best for the past month each time on this activity. * With my press-ups and sit-ups I will just try and keep at the same level as I do not feel that I can improve much more. Monday Tuesday Thursday Saturday Target 15 mins 14 mins 13 mins 12 mins Target met/not met Met Met Met Met Targets met each time. 2 minutes off best time. Good progression which was not predicted. * Once again I attempted the Cooper 12 minute run. I ran 2570 metres which is only slightly better than last week so more work is needed, I think also more enthusiasm. * I also performed my shuttle runs which I am keeping the same. Monday Tuesday Thursday Saturday Attempt 1 45 46 47 49 Attempt 2 47 49 48 51 Attempt 3 48 50 50 53 * I will be swimming again to see if I can improve from last week. (Picture) Tuesday Saturday Attempt 1 46 24 Attempt 2 61 31 This week the pool was very crowded which lowered my final score. * This week I am going to add some weightlifting. I will start doing some light bench presses at 25 lbs. I have chosen weightlifting as a way to strengthen my muscles. I am going to see how many I can do in 5 minutes. (Picture) Monday Tuesday Thursday Saturday 90 98 110 114 This is the first time I have done weights so it is a reasonable attempt. I should not do to much as my muscles still have not fully grown so it can be dangerous to put a lot of strain on them. Week 5 As I am reaching the end of my training programme I have decided to add an extra day to my week. ...read more.

Conclusion

I found it easier as the weeks went by because of the improvement in my fitness levels. I knew exactly what I needed to do and wanted to beat the results from the previous week and also the previous day. I found that the most improvement was with all of my shooting exercises as these helped me discover where I was most capable of shooting from, the distance and the angle. I can now include this into my games strategy and hopefully should be scoring at a more consistent rate. Also attempting the different types of shot has made me realise which is most rewarding at different spots on the court, and I will be able to decide which shot to take when I am in different situations in a game. I know that I did my best to produce the right results but, in some situations these results may not have been has high as possible as they were not the most exciting activities to take part in. therefore I felt that motivation was a problem. For example in The Cooper 12 minute run this was one area of the activities where more motivation was needed. From week one I had a goal and when it came to the time of the run, I felt like I was being forced to undertake this and I was not motivated into trying to do my best or meet my target. During the six weeks it felt that to improve, I needed to make each exercise harder every week. When I was filling out my results I noticed that in each exercise it was difficult to see if I had progressed, as there were ups and downs due to the activities becoming more strenuous. The distance shooting is a prime example for this. As I changed the shot I could not see if I was improving. Whereas I can clearly see that I have improved on my other shooting practice as I have kept it the same throughout the six weeks. ...read more.

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