Six Week Basketball Training Program

Six Week Basketball Training Program

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Six Week Basketball Training Program




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 90oposition 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. This is an
exercise in which you run for 12 minutes and record the distance
covered. 2800 metres is excellent for my age group so that is what I
will be aiming for by the end of my programme, it will be a great
achievement if I reach this goal.

Warm ups and cool downs are important before and after any game
activity. This is something that is very often performed but not
always taken seriously. Most sportspersons do not realise how much

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they help. In a warm up you will stretch your body, which improves
flexibility. Flexibility will help your range of movement around a
joint, it will also decrease your chances of injury. It will prepare
your body and give you a better, more efficient performance and
improve your body structure. All of that just from 5-10 minutes of
stretching.

Method


This section will aim to show what I will do and how I do it. I will
describe each week separately and show how I have done each exercise.
My main goal is to add principles of training to my programme. I am
going to start off at a fairly easy rate of frequency, intensity and
duration and increase all of these as the weeks go by. The training I
will do, particularly the amount of overload will increase
progressively if I want to improve my fitness, skills and meet my
goals.

Week 1

· As explained in the introduction the warm-up is very important. This
will be performed at the beginning of every day as well as a cool down
at the end. As basketball is the activity I will be doing special
stretches, which will as well as helping all aspects of flexibility,
will help my jump. These stretches must be performed at least 4 times
a day to have an effect! (Picture)

· I will try a different type of shot each week so that I can see what
type of shot and what distance will be most rewarding in a game
situation.

I will fill in the table each day the activity is completed.

My first type of shot is a standing shot. (Picture)

10 shots taken on each distance.

Monday

Tuesday

Thursday

Saturday

1 metres

6

7

9

10

2 metres

5

7

8

8

3 metres

3

5

6

7

4 metres

4

5

5

6

6 metres

2

4

5

5

This graph is already showing improvement so this will be a good way
to practice my shooting and at the end of the programme I will
definitely be aware of my strengths and weaknesses.

[IMAGE]

· As discussed in the introduction, to improve my dynamic strength I
will lean against a wall in the seat position and see how long I can
hold this.

Monday

Tuesday

Thursday

Saturday

47 secs

49 secs

56 secs

1 min 03

· I am also trying to improve my skills.

In a game situation it can be very useful to dribble the ball through
your legs. This can help you start dribbling in another direction and
send a slight confusion to the opponent.

I will try and see how many times I can bounce the ball through my
legs whilst standing still. (Picture)

Monday

Tuesday

Thursday

Saturday

121

140

152

194

I will continue to fill in this table but found this exercise easier
than expected so I will add another table and try walking backwards
and forwards.

Monday

Tuesday

Thursday

Saturday

Forwards

11

14

17

24

Backwards

6

9

12

15

· As shooting is what I am mainly trying to improve I have designed a
new activity where I can monitor how my shooting is improving.

I will put out 8 spots in the 3-point area mainly around the key and
have each spot worth point, the further out, the more points. I will
try this three times at the end of each week, each time for one
minute. (Pictures)

Week 1

Attempt 1

26

Attempt 2

26

Attempt 3

29

· As a part of my physical training I am going to do press-ups and
sit-ups every night of the week. I will start of doing 20 sit-ups and
10 press-ups. I will then go down in 2's in the sit-ups and down by 1
in the press-ups. This way I will end up doing 110 sit-ups and 55
press-ups. In the third week I will set myself a time limit and try
and beat that each day. Then in the fifth week I will start from 30
sit-ups and 20 press-ups and in the sixth week add another 10 to the
start.

· At the end of the week I did the Cooper 12 minute run. I managed to
run 2250 metres which is just below fair, according to the table for
my age group, which goes like this:

Excellent

Good

Fair

Poor

2800

2500

2300

2200

Week 2

· This week I will be trying the jump shot. (Picture)

Again, 10 shots taken on each distance.

Monday

Tuesday

Thursday

Saturday

1 metres

7

8

10

10

2 metres

6

6

7

8

3 metres

5

5

4

6

4 metres

3

4

5

4

6 metres

2

3

3

4

· Once again I will try and improve my dynamic strength by the seat
exercise.

This week I will try holding a basketball above my head as well.
(Picture)

Monday

Tuesday

Thursday

Saturday

41 secs

56 secs

1 min 08

1 min 21

I feel that towards the end of this week I improved a lot on this
exercise.

· I am going to try and dribble the ball through my legs again and
this time try and walk a bit faster.

Monday

Tuesday

Thursday

Saturday

Forwards

8

9

14

17

Backwards

4

6

7

9

· I am going to try my shooting practice again now and will hopefully
improve on last weeks score.

Week 2

Attempt 1

31

Attempt 2

34

Attempt 3

37

· I have been continuing my press-ups and sit-ups and decided to set a
time this week.

Monday

Tuesday

Thursday

Saturday

Target

20 mins

18 mins

15 mins

16 mins

Target met/not met

Met

Met

Not met

Met

· I also re-tested myself on the Cooper 12 minute run. This week I
managed to run 2480 which is a good improvement on last week. I ran
over 200m more.

· This week I added another exercise. I will try and do this each
week.

I am going to see how many 10m-shuttle runs I can do in 2 mins whilst
dribbling a ball. I will give this 3 attempts.

Monday

Tuesday

Thursday

Saturday

Attempt 1

38

35

38

40

Attempt 2

39

37

40

43

Attempt 3

44

39

42

47

Excluding Monday this exercise is a prime example of progression.

[IMAGE]

Week 3

· This week I will try a game situation shot. I will run in from the
left and the right, land a 2-footed stop and take a shot. (Pictures)

Monday

Tuesday

Thursday

Saturday

1m-left

6

5

7

9

1m-right

8

8

10

10

2m-left

6

7

7

9

2m-right

4

5

7

8

3m-left

3

5

5

6

3m-right

4

5

6

7

4m-left

3

4

4

5

4m-right

4

4

5

6

6m-left

2

4

4

5

6m-right

3

4

4

5

· I will now be testing myself on the seat exercise. This week as well
as holding the ball above my head I will try and lower my body so that
my legs will be in an 80o angle. (Picture)

Monday

Tuesday

Thursday

Saturday

28 secs

33 secs

39 secs

45 secs

· Dribbling the ball through my legs is a skill which I still have to
develop. This week I will do the same and just try to do more.

Monday

Tuesday

Thursday

Saturday

Forwards

11

14

19

26

Backwards

9

11

13

15

· My shooting practice improved tremendously last week. I am not
aiming to high this week, as it will be tough to beat.

Week 3

Attempt 1

30

Attempt 2

33

Attempt 3

34

· This week when I do my press-ups and sit-ups I will set my first
target at the time I finished at last week.

Monday

Tuesday

Thursday

Saturday

Target

16 mins

15 mins

14 mins

14 mins

Target met/not met

Met

Met

Not met

Met

· I ran the Cooper 12 minute run and improved on my distance. I ran
2560 metres, which added 80m onto last weeks run. This is above good.

· I continued with my shuttle runs. I will keep this exercise the same
the same throughout the training programme so I can see exactly how I
improve. (Picture)

Monday

Tuesday

Thursday

Saturday

Attempt 1

41

39

43

42

Attempt 2

42

42

45

46

Attempt 3

44

44

47

52

· This week I am going to add swimming. This will help me with my
cardiovascular system, it will help with my breathing and general
fitness which will hopefully assist me when running the Cooper 12
minute run. I will attend my local swimming pool on 2 occasions and
see how many lengths I can perform in half an hour. I will try this
twice on each visit with a 15 minute interval.

Tuesday

Saturday

Attempt 1

45

49

Attempt 2

59

64

When performing this exercise I noticed that even though you do get
tired quicker on the second run you develop a rhythm much quicker
which allows you to carry out the exercise easier and go further.

Week 4

· This week my type of shot will be a lay-up. I will still have the
same distances. The distance is where I will start my 2 steps from.
These will all be left hand lay-ups.

Monday

Tuesday

Thursday

Saturday

1 metre

7

8

8

9

2 metre

6

6

7

9

3 metre

5

5

6

7

4 metre

3

4

4

6

6 metre

3

3

5

6

· This week when I test myself in the seat exercise I will again try
and keep my legs at an 800 angle but this time instead of having the
ball above my head I will hold it straight out in front of me.
(Picture)

Monday

Tuesday

Thursday

Saturday

35

38

41

45

· When dribbling the ball through my legs this week I will again try
and increase my speed.

Monday

Tuesday

Thursday

Saturday

Forwards

14

17

20

23

Backwards

8

11

13

14

· In my shooting practice this week I am going to only perform jump
shots.

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. I will now also be training on Friday's.

· This week I have decided to bring in a defender. I will put the
defender at each distance. I will turn on him and then take a shot at
the basket. (Pictures)

Monday

Tuesday

Thursday

Friday

Saturday

1 metre

8

8

9

10

10

2 metre

6

6

7

9

9

3 metre

5

5

6

8

8

4 metre

5

6

5

6

7

6 metre

3

3

4

5

5

· I am now going to keep the seat exercise the same so I can see my
progression.

Monday

Tuesday

Thursday

Friday

Saturday

42

47

56

1 min 09

1 min 11

· Dribbling the ball through my legs is a fairly simple skill so I
will try it this week with my body much lower to the ground.

Monday

Tuesday

Thursday

Friday

Saturday

Forwards

17

20

24

31

38

Backwards

14

15

18

22

26

The results towards the end of this week have shown great improvement.

· I will also keep my shooting exercise the same now, with any type of
shot so that I can compare my scores with those of the ones from
earlier weeks.

Week 5

Attempt 1

37

Attempt 2

41

Attempt 3

44

· I will now do my usual press-ups and sit-ups exercise.

Monday

Tuesday

Thursday

Friday

Saturday

Target

14 mins

13 mins

12 mins

12 min

11 mins

Met/not met

Met

Met

Not met

Met

Met

· I went on the cooper 12 minute run and again did not perform as well
as hoped. I ran 2590 metres which is an improvement, but not by much.
I still feel that I can do better and will make my main goal next week
to get over 2800.

· I am now going to do my shuttle runs which I am keeping the same.

Monday

Tuesday

Thursday

Friday

Saturday

Attempt 1

45

49

50

52

53

Attempt 2

48

50

51

54

56

Attempt 3

51

52

53

57

59

· This week the pool was not so crowded so I was able to push myself.

Tuesday

Saturday

Attempt 1

56

59

Attempt 2

74

81

· This week I will move up to 35 lbs in my weightlifting.

I will be doing the bench presses for 5 minutes.

Monday

Tuesday

Thursday

Friday

Saturday

75

81

84

86

91

· As I have been doing my stretching over the last five weeks I am
going to perform an exercise which will test if these stretches really
have helped my jump. I am going to run into the net and jump with two
feet and see how high I can reach.

I have set markers on the net and the backboard so I can measure my
jump. There will be 10 height markers. As his is a fairly simple
exercise I will attempt it 10 times each day. (Pictures)

Monday

Tuesday

Thursday

Friday

Saturday

Attempt 1

2

4

5

7

7

Attempt 2

3

5

5

7

8

Attempt 3

3

6

6

7

8

Attempt 4

4

6

6

8

8

Attempt 5

5

7

7

8

9

Attempt 6

5

7

7

9

9

Attempt 7

6

7

8

9

10

Attempt 8

7

8

9

10

9

Attempt 9

7

9

9

10

10

Attempt 10

8

9

10

10

10

I have done quite well in this exercise and believe that the stretches
I have been doing have helped tremendously.

Week 6-Final Week.

· This week I have added a defender which will play against me as you
would in a game situation. I have set out markers on the 1m, 2m marks
and so on. I will start 10m out and drive in. I am only aloud to shoot
when I reach the appropriate marker. (Picture)

Monday

Tuesday

Thursday

Friday

Saturday

1 metre

8

8

9

9

9

2 metre

7

7

8

8

9

3 metre

5

6

6

7

7

4 metre

4

4

6

6

6

6 metre

3

3

4

5

5

· I am going to do the seat exercise which I have kept the same.

Monday

Tuesday

Thursday

Friday

Saturday

48

58

1 min 06

1 min 12

1 min 19

· I will now try to speed up and get as low to the ground as possible
whilst dribbling the ball through my legs.

Monday

Tuesday

Thursday

Friday

Saturday

Forwards

19

23

28

37

46

Backwards

15

17

19

25

28

· I am now going to test myself with my shooting exercise which I have
kept the same.

Week 6

Attempt 1

39

Attempt 2

46

Attempt 3

52

· Now I will do my press-ups and sit-ups. I feel that I have improved
my time very well over these past six weeks.

Monday

Tuesday

Thursday

Friday

Saturday

Target

12 mins

11 mins

11 mins

10 min

9 mins

Met/not met

Met

Met

Not met

Met

Met

· This week I am going on the Cooper 12 minute run and am hoping to
get over 2800 metres.

Unfortunately I only managed to run 2650. Even though this shows good
progression over the six weeks, since the beginning of the course my
aim was to reach over 2800. If I put more effort into this exercise I
believe I will soon be able to meet this goal.

· I will now do my shuttle runs which I have been doing since week 2.

Monday

Tuesday

Thursday

Friday

Saturday

Attempt 1

48

52

57

59

63

Attempt 2

51

55

58

63

66

Attempt 3

53

56

61

65

69

· I am now going to the pool to do my two, half an hour swims.

Tuesday

Saturday

Attempt 1

64

72

Attempt 2

76

84

· I am going to stay at 35lbs as I think that this is the maximum
weight that a beginner should be lifting. I will see if I can beat
last weeks score.

Monday

Tuesday

Thursday

Friday

Saturday

84

88

91

96

104

· I will now do my jumping exercise where I feel that I did quite will
last week so have moved the markers up where 4 is now 1 and so on.

Monday

Tuesday

Thursday

Friday

Saturday

Attempt 1

1

1

2

4

5

Attempt 2

2

1

3

4

5

Attempt 3

3

2

4

5

6

Attempt 4

3

3

4

6

7

Attempt 5

4

4

5

6

8

Attempt 6

5

4

6

7

8

Attempt 7

5

5

6

8

9

Attempt 8

6

6

7

9

9

Attempt 9

6

7

8

9

10

Attempt 10

7

8

8

10

10

· For my final exercise I am going to play a match. Before I started
my training programme I asked someone to take my stats so that I could
do it again now and see if all this training has made a difference.
(Picture)

These are my results from my first game.

Points

Assists

Steals

Blocks

Turnovers

Fouls

1st Quarter

4

1

2

2

1

2

2nd Quarter

3

3

1

1

2

0

3rd Quarter

6

2

2

2

2

1

4th Quarter

8

1

1

3

1

1

Overall

21

7

6

8

6

4

I have organised a full match and someone to take down my stats, which
hopefully will have improved.

These are my results from my recent game.

Points

Assists

Steals

Blocks

Turnovers

Fouls

1st Quarter

8

3

3

2

1

0

2nd Quarter

6

2

3

3

0

1

3rd Quarter

8

4

4

2

2

0

4th Quarter

10

3

6

4

0

2

Overall

30

12

16

11

3

3


Results


In this section I will be showing tables and graphs of my improvement
and in some cases my deteriation of exercises I have performed over
the last 6 weeks.

I will be showing the results of Saturday from each week.

· The results for the distance shooting practice.

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

1 metres

10

10

8

9

10

9

2 metres

8

8

4

9

9

9

3 metres

7

6

4

7

8

7

4 metres

6

4

4

6

7

6

6 metres

5

4

3

6

5

5

[IMAGE]

· The results for the seat position exercise.

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

1 min 03

1 min 21

45 secs

45 secs

1 min 11

1 min 19

· The results for the dribbling exercise.

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Forwards

24

17

26

23

38

46

Backwards

15

9

15

14

26

28

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· The results for the shooting exercise.

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Attempt 1

26

31

30

37

37

39

Attempt 2

26

34

33

38

41

46

Attempt 3

29

37

37

42

44

52

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· The results for the Cooper 12 minute run.

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

2250

2480

2560

2570

2590

2650

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· The results for the shuttle runs which started on week 2.

Week 2

Week 3

Week 4

Week 5

Week 6

16 mins

14 mins

12 mins

11 mins

9 mins

· The results for swimming which started on week 3.

Week 3

Week 4

Week 5

Week 6

Attempt 1

49

24

59

72

Attempt 2

64

31

81

84

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· The results for weightlifting which started on week 4

Week 4

Week 5

Week 6

114

91

104

· The results for the jumping which started on week 5.

Week 5

Week 6

Attempt 1

7

5

Attempt 2

8

5

Attempt 3

8

6

Attempt 4

8

7

Attempt 5

9

8

Attempt 6

9

8

Attempt 7

10

9

Attempt 8

9

9

Attempt 9

10

10

Attempt 10

10

10

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· The results of my stats during a game.

Points

Assists

Steals

Blocks

Turnovers

Fouls

First Game

21

7

6

8

6

4

Second Game

30

12

16

11

3

3

Evaluation

In conclusion I am very pleased with the training programme I have
produced. I have included aspects such as overload and progression
which will help in the overall building up and strengthening of my
stamina and muscles, whilst keeping it specific to my activity.

Each activity has shown great improvement from week 1 to week 6 as
shown in the results graphs. 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.

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