Stamina: Stamina is important enabling you to run back to defend your basket and to run up and down the court to get hold of rebounds. Stamina gives you the ability to finish a full intense basketball game.
Skill: Being ambidextrous having the ability to perform skills with both your left and right hand this a good advantage in basketball because it gives you confidence in your play and gives you various ways of attacking confusing your opponent.
Left hand lay up Right hand lay up
Section 2
Alex’s Strengths
Watching Alex Perform In school matches and watching him in practise gave me the chance to analyse him carefully. I have recognized some of his strengths in basketball.
- Alex is aware of his surroundings and he has great court vision allowing him to read the game easily. I have realized that he gets into space well while managing to stay in position where he is able to receive the ball, where he is in the triple threat position which allows him to shoot pass or dribble.
- Alex is also over aroused in games in his case it’s an advantage. Being aroused increase his reaction time allowing him read and intercept dangerous passes. Alex being over aroused increase his intensity level making him more aggressive which shows in his play because when he is aggressive it shows he wants to get rebounds and he shows more interest in wanting the ball, Alex knows when not to be aggressive so that he doesn’t get fouled out the game. Lastly when Alex is over aroused he is more competitive in his play showing a lot of determination to retrieve the ball when lost possession.
- Alex is very efficient at reading when is screen is need and he is brilliant at setting up screens allowing his team mate to exceed their defender and also roles of the defender brilliantly to give the guard a second option. This is good in basketball because it sets up a basket scoring opportunity. Another skill Alex posses is called the fake this skill allows him to surpass his defender by faking to go one way but go the other way instead.
- I also believe that he is good at winning the ball from missed shots. He is good at interrupting were the ball will fall if a shot is missed. This is an advantage in basketball because statics prove the team with more rebounds is the team likely to win, getting rebounds means that you have another chance of scoring. He is also aware of the 3 second rule meaning he has to be in and out the key at all times when in attack. He is the desire to succeed meaning he will get more rebounds he is intrinsically motivated allowing him to perform better because he enjoys the game.
- Alex also has the mental ability to change the attitude of his team mates even though they could be loosing a game. He also plays a big role in the team making good decisions that can change the flow of the game to our advantage.
- Alex’s body type is well-matched for basketball. He is an Ectomorph with characteristics of long arms and legs which is a great advantage in basketball. Having those aspects allow him to stretch out for wide passes. Having those aspects gives him the advantage of getting rebounds because he is closer to the basket.
- Lastly Alex’s shooting technique is flawless he is very consistent at shooting around the key, His legs are bent parallel to each other shoulder width, arms tucked in while one is guiding the ball the other facing the basket. When he shoots his wrist is bent as though it waving “goodbye” to the ball
Section 3
Alex’s weakness
Analysing Alex I have also picked up some of his weaknesses that can be worked on:
- Alex’s main weakness is his stamina, watching him perform in school matches I have realized he tiers very quickly affecting his performance. Him getting tired means that his muscles are not receiving as much oxygen as they need causing the build up of lactic acid, this will cause Alex to stiffen up and he won’t be able to play as fluently and he will find it harder to get into position. Getting tired also means that he won’t have the strength to intercept dangerous passes. Him being tired will affect his concentration meaning his shooting percentage will decrease. Lastly he will find it harder to compete for rebounds also it will affect his team by him not getting back to defend or getting rebounds. Alex needs to work on his Oxygen up take which is measured by you V02. If Alex can improve his tidal volume he can repay oxygen dept faster meaning he can work his muscles for longer.
- Alex needs to improve his strength because watching him play I have recognized he finds it hard to compete for rebounds, also when he goes up to lay ups he is stopped easily. By gaining muscle bulk he will gain power enhancing his aggression levels this will make him more determined to fight for rebounds. Alex needs strength to be able to compete for rebounds and needs strength to attack the basket (lay up).Alex has to work on his muscles regularly so that muscle atrophy doesn’t occur.
- Even though Alex’s right hand is great, he needs to work on his left hand because it’s fairly poor. Alex having the ability to lay up with both hands gives him a greater chance of scoring under the basket increasing his points scored in a game. It will also give him various options of acting confusing his defender. Skill full basketball players are ambidextrous meaning they can use their right and left hand to perform skills at a high level.
- Alex needs to improve his agility because watching him in games he is very careless. He needs to be agile so that he can deceive defenders by changing direction quickly. This is very affective in basketball games because getting into space quickly startles defenders and also having the ability to shake off your defender gives you the chance of scoring a basket. Also being able to shake off your defender gives you the opportunity to go step up a screen helping you team mate.
- Alex needs to improve his flexibility allowing him to be more agile so that he can be more fluent in his movement. It’s very important in basketball because it prevents injuries from occurring in games. Also being flexible allows you to reach out for wide passes. Lastly being flexible gives you better posture which can help your shooting in basketball.
- Alex needs to improve his defensive stance because in games Alex is always running after the attacker. This means that he has to reach in to try and get the ball which means that he is likely to foul. He needs to have the ability of being in front of the attacker at all times. This applies pressure on the attacker meaning he is likely to make a mistake or make a bad decision.
- Lastly even though Alex’s shooting technique can be flawless at times its quit the opposite. He will tend to shoot with his elbows sticking out meaning the power comes from his arms rather then his legs. He also tends shoot out and off balance when he is under pressure which affects his shooting percentage. Also Alex tends to miss a lot of lay ups under pressure even though his technique is spot on. Alex needs adapt himself to the pressure of real games allowing his shooting percentage to stay high.
Section 4
Practises for strengths and weaknesses
I am going to show you various ways of maintaining your strengths whilst working on your weaknesses
- A drill to improve his jump shot under pressure… Start with two players; one with a basketball under the basket, and one in his shooting range. Player 1 (with the ball) makes a pass to player 2, and charges at the player to defend against the shot. Player 2 must catch the ball in proper shooting position, square to the basket, and focus on the rim, and shoot the jump shot. Player 1 may not try to block the shot; instead, he may distract the shooter by yelling or waving his hands. After the shot is released, Player 1 must block out Player 2 until the ball hits the floor. Players rotate from offense to defence on each shot. Allow each player to take 5 shots from spots on the floor that they will shoot from in a game. This is more than just a basketball shooting drill; it will help defensively as well.
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This practise to help Alex maintain his right hand shot and improving his left hand shot... Stand 2 or 3 feet from the backboard and on one side of the basket. Using only your shooting arm, shoot a bank shot into the basket. Use perfect form (ball on finger tips, elbow in, shoot up-and-out towards the basket, follow through with good backspin on the ball). Rebound the ball and shoot again. Shoot at least 30 shots from each side of the basket. Shoot with your right arm from the right side of the basket, and shoot with your left arm from the left side of the basket. Once you've shot 30 shots from each side, step back 2 or 3 feet further away from the basket and repeat the drill.
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To improve his defence and agility…. Sprint to half court. Defensive slide diagonally towards the sideline. Once, you reach the baseline, swing your inside foot back (defensive drop step) and slide back towards the hoop.
Run to the free throw line. When you reach the free throw line, get down in your defensive stance and slide laterally to the sideline, touch the sideline, and slide back. Once, you get back to the middle of the court, sprint to the opposite hoop and do 10 rim touches. If you can not reach the rim, touch the net or backboard instead
- Alex can also improve his strength 2 ways, by going gym and working on his upper and lower body. But if he hasn’t got access to a gym he can do simple but affective practises. Circuit training is very useful because its very exciting cheap and it can include both weight training and aerobic practises.
Here is a routine that Alex can follow to improve his various muscle groups such as his:
Hamstrings
Quadriceps
Glutei’s
Biceps
Triceps
Abdominals
Deltoids
Trapezius
Latissimus dorsi
He should do at least 30 reps for each station with a rest of 30 seconds. An overload can be achieved by doing more repetition at each station, by the completing the circuit more quickly and resting less between stations
- Alex can improve his stamina and speed by fartlek training it involves changes in speed its suitable for basketball because basketball is a game that is played at a fast and slow pace. To improve his speed and stamina he could run for 4 minutes changing his pace sprinting for 10 seconds then jogging for 20. And overload can be placed by adding more sprint time or the terrain difficulty (running uphill).
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Lastly this exercise can maintain Alex’s jumping ability… Go to a basket and stand under the backboard. Jump and slap it 10 times in a row without taking any steps. Next, take 1 step and slap the backboard, then 2 steps, and then 3 steps. This will help your overall timing and jumping. Do squats, around 30 every day. Squats help build up your legs muscles.
Section 5
Training programme
My training programme is set to follow the principles of SPOR and FITT
My training programme will be specific for Basketball, and will be aimed for a center player. Planning this training programme I must consider S.P.O.R.T. (Specificity, Progression, Overload, Reversibility, Tedium) by this I mean that the training must be specific to Alex, and improve the things that are essential to play as a Center: Primarily, Endurance and Strength. I must also consider F.I.T.T (Frequency, intensity, time, type).To increase the frequency and intensity placing and overload on the body. My training programme is going to avoid reversibility, it keeps the body working through the 6 weeks.
Here’s the first week on my 6 week training programme:
This warm up should be carried out everyday:
Begin with joint rotations. These permit your joints to move more easily (by lubricating the entire joint with synovial fluid). Perform 10 circular movements of the ankles, knees, hips, trunk, shoulders and neck. Then do an activity such as skipping or defensive slide movements to increase blood flow to the muscles.
Then begin to stretch each of the following muscles for 8 seconds
Gastrocnemius
Hamstrings
Quadriceps
Glutei’s
Latissimus dorsi
Triceps
Biceps
Deltoids
Then to cool down, a light jog for about a minute then slow it down to walking for another minute. And finish of by stretching of each muscle above for 8 seconds.
It’s vital to warm up because it gradually gets your body ready for training. It increases your body temperature and increases blood flow to your muscles. It also stretches the muscle, moves the joints and increases the range of movement so you’re ready to train and less likely to injure your self. Lastly it focuses the mind on training.
It’s also important to cool down this will help remove waste products produced by exercise and it also helps replace the oxygen dept in your muscles. It will minimize muscle soreness and joint pain. You can use the same routine for your cool-down as you do for your warm-up and stretching. (You will probably find that you are more flexible when you do your cool-down stretches than you were in your warm-up.)Lastly it prevents blood shunting stops blood pooling in your veins.
So it’s important that Alex warms up before each activity and cools down after.
Monday
Fartlek Training