Agility – Ability to change direction quickly and control the body. When running with the ball you need to change direction to avoid defenders.
Strength – The force your muscles exert when they contract. The player needs strength to throw the ball.
Ball skills – Chest pass and shooting.
Before the circuit a warm up needs to be performed so the body is correctly prepared.
The warm up will increase the blood flow and heart rate and warm up muscles. This will prevent injury to the muscles. Start by lightly jogging. Then stretch all the major muscles used for basketball, holding each stretch for 8-10 seconds.
The Circuit perform each station for 30 seconds.
Station 1
Shuttle runs – Start at one cone and run back and forth to the other cone.
Fitness – speed, agility and cardio-vascular endurance.
Station 2
Triceps dips – A bench is needed. Sit on the bench put your hands on the bench by your side and lift yourself up and lower yourself in front of the bench, continue by lifting yourself up and down. If you find it to easy put your legs further out.
Fitness – Triceps strengthening.
Station 3
Skipping – With a skipping rope, skip for the duration of 30 seconds.
Fitness - Cardio-vascular and muscular endurance.
Station 4
Two foot jumps – Both feet together jumping from 1 cone to another. Three cones in a row.
Fitness - Cardio-vascular and muscular endurance.
Station 5 (skill)
Chest pass – Stand a distance away from the wall and throw against the wall.
Station 6
Crunches – Sit-ups
Fitness – Muscular endurance, strengthening the abdominal muscles (good for throwing)
Station 7 (skill)
Set shot – Standing in front of the hoop try and get the ball in the basket.
Station 8
Tuck jumps – Jumping up and down on a crash mat, bringing your knees towards your chest.
Fitness – Muscular endurance (Working the leg muscles).
Station 9 (skill)
Lay up shots – Start a short distance from the hoop take two steps a shoot.
Once the circuit is finished a warm down is needed. It will consist on a gentle jog and stretching to remove the lactic acid, which builds up in the muscles while they are being worked.
My circuit.
Shuttle runs Chest Pass Crunches
Two foot jumps Skipping
Set shot Triceps Dips Tuck Jumps Lay up shots
I have tried not to get stations together that work the same muscle groups. E.g. tuck jumps and Two-foot jumps. They are both jumping activities and would also get boring. My circuit seems to suit more a shooter then a defender as I have included more shooting activities.
This table shows the results from the preparation week.
I got my partner to count how many I did each time and then they recorded it.
