Chosen Activity for P.E.P - Basketball, I currently partake in this sport for the school and therefore thought it would be sensible to do it. Facilities available - Hand Weights.

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My P.E.P

  • Name – Daniel Stamp.
  • Age – 14. 
  • Gender – Male.
  • Height – 2.12 m.
  • Weight – 64 kg.
  • Health Problems or Injuries – None.
  • Chosen Activity for P.E.P – Basketball, I currently partake in this sport for the school and therefore thought it would be sensible to do it.
  • Facilities available – Hand Weights.
                       

Fitness Requirements for Basketball

The game of basketball requires many different aspects of fitness which I will outline below.

Aerobic Endurance- A good level of cardio-vascular fitness is needed because of the continuous nature of the game.

Speed – Needed to move into position quickly both in attack and defence

Strength – Leg power is probably more important than upper body strength although this is required for shooting. Explosive leg power is needed for rebounding, jump shots and jump-ball
situations. Muscular endurance is also needed because of the repetitive nature of the game.

Flexibility - Needed for all aspects of the game to reduce the risk of injury and to allow movement to the ball in a variety of situations.

As well as the health related aspects of fitness, several skill-related components are important. Agility, balance, co-ordination and reaction time are needed for all aspects of the game.

As the game has so many different requirements I have decided to use circuit training to develop my current levels of fitness as this develops most of the aspects I need. It also will allow me to be specific and adapt the exercises and work intensities easily as the programme develops.
As well as doing the circuits I will also attend two basketball practices, one in school and one which I will do on my own at the weekend, I will also try to play matches when arranged. I will arrange the time of the circuits to ensure I have either an ample recovery period after a match or rest before a match.

Personal Exercise Plan


Training Session: Number One

Type of Training: Circuit
 
Session Outline (including intensities & recovery)

  • 3 circuits of 10 stations
  • 20 seconds work per station with 30 seconds recovery between stations
  • 60 seconds walking recovery between each circuit

#1 Press ups
#2 Bench jumps
#3 Scrunch sit-ups
#4 Leg Changes
#5 Triceps dips off the bench
#6 Squat jumps
#7 Sit-ups
#8 Modified pull-ups off the beam
#9 Step-ups
#10 Shuttle runs

Evaluation of session
I was generally pleased with the session. I found the exercises quite easy with the amount of recovery time allowed, but my hamstrings and calf muscles did tighten a little in the last circuit. I did recover quickly
between the circuits, so maybe need to alter this next time. The order of the exercises seemed fine and didn't overload one part of the body too much.
The warm-up was fine and completed in the time I had allocated myself.
However I possibly need to spend more time on my lower back and hamstrings next session.

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Considerations for next session
Warm-up/Cool-down—spend more time on the hamstrings and calf muscles.
To help with passive stretching exercises, pair up with another person.
In order to overload myself, I think the work time should be increased by 5
seconds per station and as I found the time between circuits quite easy, I will carryout a slow jog recovery instead of walking. The exercises at each station should remain the same.

Personal Exercise Plan


Training Session: Number Two

Type of Training: Circuit

Session Outline (including intensities & recovery)

  • 3 circuits of 10 stations
  • 25 seconds work ...

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