The Use Of Circuit Training To Improve Performance in Basketball and Badminton.
The Use Of Circuit
Training To Improve
Performance
Basketball and Badminton
Time Table
Week 1
Choose two activities to observe (Basketball/Badminton)
Week 2
Prepare data collection sheets to check strengths and weaknesses of each sport and organise observational sessions
Week 3
Observe activity 1 Basketball, basic circuit training of athlete
Week 4
Observe activity 2 Badminton, basic circuit training of athlete
Week 5
Identify the major strengths and weaknesses of activity 1 Basketball
Week 6
Identify the major strengths and weaknesses of activity 2 Badminton. Select one activity to carry on into the evaluation (Basketball)
Week 7
Visit local libraries and phone up professional coaches to as for advice on coaching Basketball
Week 8
Create a timetable of activities to enhance performance in Basketball
Week 9
Week one of training program
Week 10
Week two of training program
Week 11
Week three of training program
Week 12
Week four of training program
Week 13
Week five of training program and conditioning retest
Week 14
Write up an in depth evaluation on the course and explain how this method of training has worked
Badminton observation template
Observation template for basketball
Observation of badminton game
Observation of basketball game
Major strengths of activity one- Basketball
- Very good natural speed, able to keep up with the pace of the game
- Natural accuracy when passing and shooting at short range
- Good control of ball able to move at speed and hold control
- Held his position as point guard well
- kept away from opposition tackles
Major weaknesses of activity ...
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Major strengths of activity one- Basketball
- Very good natural speed, able to keep up with the pace of the game
- Natural accuracy when passing and shooting at short range
- Good control of ball able to move at speed and hold control
- Held his position as point guard well
- kept away from opposition tackles
Major weaknesses of activity one- Basketball
- Over confidence when playing against people he thought he was better than
- Over exerted himself and got tired
- Head down when dribbling and missed lots of movement off the ball
- Unable to throw ball long distances accurately
Major strengths of activity 2-Badminton
- Short serve was effective in troubling their opponent.
- Able to clear the net 90% of the game.
- Net shots were good and they made the opponent struggle to return.
- Good at using tactics to beat their opponent.
- Smash was powerful and well positioned most of the time.
Major weaknesses of activity 2-Badminton
- Lack of power in most shots.
- Grip on racket was too tight so he couldn’t control the racket effectively.
- Movement on court was lacking and he didn’t return to the centre of court often enough.
- Overhead clear was not powerful enough to force opponent to play from the back of the court.
Evaluation of Basketball
This activity was not performed too well by the candidate. The subjects passing was weak, inaccurate and predictable so it was very hard to receive his passes. When receiving a pass he often went straight into dribbling this meant that he instantly lost his triple threat position. His shooting was often wayward of the basket and he could only score 50% of his lay-ups and rarely hit a shot from any distance. When laying up he took 3 steps to settle himself in and this in a game would be a travelling violation, which means that even if he scored the basket would not count to the score of the team and he would give away possession of the ball. In comparison with the rest of the group his skills were below average as the group were a top set PE group and most had a relatively good command of the group. His dribbling however was not too bad and the technique was similar to the demonstration given by the teacher in the fact that the ball was kept close to the body and the fingers were used to control the ball. His knowledge of the skill however was limited as he continued to double dribble on occasions, particularly when setting up for a shot or a pass. He also mainly used his right hand and when trying with his left he quickly lost control and dropped the ball then he was not fully committed to regaining control and instead of chasing the ball he pulled up and gave up the chase.
Off the ball he was unable to gain a good position when on offence and never made any cuts into the key and he was always trying to get behind the ball this made him little threat towards the defensive side. When on defence he always chased the ball wherever it went and this left a hole in the defence that was easy to get through and this is a game-losing flaw in his skills. The group were performing a specific defensive strategy that the subject didn’t seem to understand.
Compared to players who were seemingly good at basketball his overall skills were relatively poor.
Overall his abilities in basketball are not effective but he could improve a lot and be good enough to hold his position in a game situation. His levels of fitness seemed to be quite high, particularly his speed over short distances, but his enthusiasm during the game seemed to affect his endurance because as the game progressed he seemed to be suffering from fatigue and the rest of the group were then able to take command of the game.
Evaluation of activity two (Badminton)
This activity was reasonably good and the candidate knew the basic ideas of the game and his serve was not too bad he was best at the long serve but on the flick attempts he hit the net 9 times out of 10 his normal serve was okay but it was easy to return into a good position. When receiving a serve he would only ever hit the shuttle down the centre of the court and his set up the opposition for an easy return shot which meant that he lost a lot of points through bad shot return. His smash attempts were not very powerful and he was unable to control them so mostly they ended up over the back line or in the net. When playing with a team mate he became greedy and came across court to get to the shuttle and this left his part of the court open to an easy return this is a big flaw and lost him every game he played with a team mate. When on his own he became less involved in the game and did not chase the shuttle down if he thought it was out of reach he would leave it even though he could have made it to the right position easily. Against players who were good at badminton he was completely beaten and he could not play back. Against players who were not very good he could take control of the game and win.
Overall the player is not too bad at badminton and I don’t think he could improve much more than the level he is currently at.
Choice of sport to continue training
After evaluating the candidate at both of the sports, basketball and badminton, I have decided that there is little more he can learn in badminton yet he can improve immensely in basketball. This is why I have chosen basketball for the sport that I will continue to train him in.
To improve this sport I will train the candidate using circuit training to improve his overall performance. I am using circuit training because it is the most effective way to train all of a players skills and improve his fitness in a short time. Circuit training is also a very efficient form of training to set up because you do not need much equipment. To train the player I will use the resources available at the school sports hall all I need is some basketballs and a basketball net so the school is good enough for me to use for the circuit training.
Training Session 1
This first session will test the general abilities in shooting passing and dribbling of the player
Warm up
Stretches
Ball control drills
Court line run
Training session
Point shooting around the key
Dribbling up court with strong hand and down court with weak hand x2
Passing drills.
Quick pass
Pairs full court dribble pass
Pairs passing (change passes)
3 point shooting at different points around the 3 point line
1 on 1 half court (keeping scores to show improvements over time)
16-0
Evaluation
He found this session very difficult to do because of his poor shooting ability he could not handle the long-range shots. He also found that he could not keep up with my pace at the dribbling drills and this frustrated him
Considerations
Next session I will try to work more on his dribbling skills so that he can keep up with my pace and not get frustrated
Training Session 2
In this session the pace of the training will increase and more dribbling skills will be used
Warm up
Stretches
Ball control drills
Court line run with ball in strong hand
Training session
Dribbling up court with strong hand and down court with weak hand x3
Dribbling eights x2
Kills x2
Cross over drills x3
Side line move drills x6
1 on 1 half court (keeping scores to show improvements over time)
14-0
Evaluation
He found this session difficult because he was not in control of the ball all of the time. He improved lots this session after working solidly on dribbling he could control the ball better by the end of the session.
Considerations
Next session I will try to work more on his passing skills so that he can pick out the right pass in a given situation
Training Session 3
In this session the pace will relax from the last session and passing skills will be the main focus of training
Warm up
Stretches
Ball control drills
Court line run jogging pace
Training session
Dribbling up court with strong hand and down court with weak hand
Pairs Shuffle Drill x2
Pairs Full-Court Dribble-Pass Drill x3
Pairs Passing, Find the Receiver x2
1 on 1 half court (keeping scores to show improvements over time)
10-2
Evaluation
He found this session easier than the last session as the pace had slowed down. His passing skills have improved immensely over this session and he also is now scoring points in the one on one matches.
Considerations
Next session I will try to work more on his shooting because he is still not very accurate.
Training Session 4
In this session the main focus will be layups and shot drills
Warm up
Stretches focusing on arms
Ball control drills
Court line run jogging pace
Training session
Dribbling up court with strong hand and down court with weak hand
3 point shooting around the 3 point line x2
Layup drills run in from key and lay the ball into the basket with me rebounding shots and passing the ball back to the player for the next attempt (go till 10 baskets scored) x3
Shooting around the keyx2
1 on 1 half court (keeping scores to show improvements over time)
18-0
Evaluation
He found this session easier than the last session as the pace had slowed down. His shooting skills seem to have improved but he did not play well in the one on one match.
Considerations
Next session I will try to work more on his aerobic fitness because he still cannot keep up with the pace of the one on one games.
Training Session 5
In this session the pace increase and we will begin to work on the main focus of the training the players aerobic fitness
Warm up
Stretches
Court line run jogging at an increasing pace
Training session
Dribbling up court with strong hand and down court with weak hand increasing pace each run
Baseline sprints x2
10 laps of court keeping a constant pace each lap
Court length races 10 seconds rest after each sprint aiming to go faster each time x5
1 on 1 full court (keeping scores to show improvements over time)
21-8
Evaluation
He found this session very difficult to do because of his poor aerobic fitness he could not handle the pace very well and was very tired after the training. Overall he has improved a lot over the short time training mainly his technique has improved but as expected his aerobic fitness needs lots more work but now at least he could control the ball and make some shots and passes also he has shown that he has become more effective in one on ones because he Is scoring more and more each time we play
Drills
Dribbling Eights
This drill is similar to the ball-handling Figure Eights drill except now the ball is dribbled through your legs in a figure-of-eight motion. Use both hands and be sure to look up while doing this drill.
Kills
Dribble the ball waist high, then suddenly "kill" it by dribbling it as low as you can, hold this for a few seconds, then bring it back up to waist high. Do this several times with each hand.
Crossover Dribbles
Dribble with your right hand. Bounce the ball once on the right side, then cross the ball over in front of you by bouncing it to the left. The left hand now bounces it on the left once, and then crossover back to the right, where the right takes over again. Repeat this procedure.
Sideline Moves Drill
Dribble cross-court with right hand and back with left. Change ways in dribbling ball e.g. stutter, low run, low bounce, etc.
Quick Pass
This drill is a fast paced passing and concentration drill. It requires good hand eye coordination and fast hands. Take 1 ball and throw it against a wall. as soon as the ball hits the wall throw the other ball at the exact position and catch the first one. do this for as long as possible.
Two Ball Dribbling Drill
This drill is designed to better yourself as a ball handler.
To make your hand speed quicker, to have more control, and to be able to dribble with both hands. This enables your ball handling to be like a second nature. Without even thinking about moves or looking at the ball you will just react to a defender's move and your instincts will take over. In this drill all you will do is dribble in a circle for 30 seconds with two basketballs. Using every move you can think of or even can't think of. It doesn't matter. At first it is all right to look down at the basketballs while doing this drill, but after a while to better your self you will have to keep your head up. Do between 2 or 3 sets of this a day (going as fast as you can and staying low as possible).