Training Cycles For A Basketball Player

Training Cycles For A Basket thump PlayerI am designing a twelvemonths preparedness program for a basketball participant who is at an academy take.I go away be providing four cycles, a macrocycle, mesocycle and twain detailed microcycleKey components of seaworthiness for the player to change atomic number 18Position small forward 6ft 4 senesce 18- They ar loosely the most versatile player in the team. Should be an detonative player because they spend a penny to rebound the ball and realize the talent to be able to guard the declamatoryger players in the post.Muscular Endurance basketball plot of ground is a unremitting game that goes on for 40proceeding. It requires a high take of muscular survival for continues unhorsele end-to-end the game e.g. for rebounds through out the game, for containing the ball or for doing lay ups for the legs, the arms they collect to constantly dribble, catch the ball, shoot the ball and pass.Importance Muscular endurance al rugg eds the player to give continuous maximum effort through out the game with out fatigue affecting performance. The higher the level of endurance the better the performance as the sports requires constant jumping and sprinting (Muzawazi 2010). It is primary(prenominal) that he has this because the athletes on an world-wide level play a more(prenominal)(prenominal) intense game and it requires more energy to be exerted than on a national level that he is used to.Muscular Strength it is all distinguished(predicate) that he has strength, as the description I put of his sentiment above that he would draw to guard bouffantger opponents. He would in like manner need to help him when rebounding the ball to able to hold opponents away and as well when he is being fouled term in the act of shooting, he would be able to pay the strength to so attempt scoring. force the ability of a bodybuilder to exert maximum force instantly in an explosive burst of movements in one muscular contraction. The two components of power are strength and repair (Neate, 1996). I go out be focusing on improving his vertical leap ability in the pre harden. It is important for him to involve a greater leaping ability because then he mickle shoot jumper higher to shoot over biger players, con hear for the rebounds with the taller players by being able to get off the ground quicker by being more explosive.Agility- A high level of elation is important at getting past agile defenders.Importance having the ability to change direction without loosing revivify and staying in direct is a very important at being a good basketball player. Whether it is a tall who is non as agile as the smaller players but is more agile than his big opponents gives him an advantage.What are the goals?The athletes goals are that they want to perform well enough in the commencement ceremony part of the season at get recommended at to try out for the England U20 team.When are they to be achieved?Th e national team trials are to be held at the late downslopeember early January. They allow be identified in the macrocycle.How are they going to be achieved?It has to be a double skin rash season as they testament have to peak end of December early January for the trails then peak again late March for league playoffs and Cup finals and early April for external tournaments.Periodisation modelI will be using the Matveyev model of Periodisation which puts the year plan into 3periods of instruct. in that respect is a preparation, competition then the transition (the off season). The problem I have is with this model is that I need my athlete to peak at two parts of the season that is the midriff and at the end of the season. The problem with this type of model of periodisation is that it doesnt allow for two peaks that I want my player to have so I have to try and achieve that by varying the intensity of training with my athlete. I didnt use models that allowed two peaks becaus e they were not fitting to the basketball seasons.CyclesA microcycle lasts for five to 10 years for my program it will be a week cycle. It takes a week in from the mesocycle and shows it in as such(prenominal) detail as feasible.A mesocycle usually covers four to 12 weeks it takes a part of a year cycle and shows a more detailed.A macrocycle ordure last from 10months to 4 years. This is can be used to plan season after season until a major event e.g. Olympics or can be planning for a major event that occurs each year e.g. playoffs.ProgramsMonthJulAugSeptOctNovDecJanFebMarAprilMayJunPre-seasonSeasonOffseasonStrength trainingBasicMaximumMaintainRecoveryPowerPlyometricsMaintainAgility physical figure outsMaintainEnduranceContinuousAnaerobicMaintainMaintainEventsTP/I.TIntensityMediumHighHighMediumHighMediumHighlowlowKeyT- England trailsP-PlayoffsI.T International TournamentStrength TrainingAs my athlete has not done much strength training I chose to start basic because it means th at it gives them time to build a derriere for them to then start lifting heavier weights. It is important to prepare the body by targeting all of the major muscle groups, tendons, ligaments and joints share to prevent injury (Bompa 1999).Maximal Strength part of the off season is not to build muscle or bulk up the player but is to profit the amount of maximum force he can produce from his muscles. Increase maximal muscle has to be specific to the sport and the movements involved. A more appropriate exercise however is a barbell squat, which closely matches the movement pattern of the vertical jump. Taken a step further, jump squats are even more specific to jumping and its not surprising that they addition vertical jump performance to the greatest extent (Wilson, Newton, Murphy, Humphries 1993). Though the athlete may undergo about hypertrophy because of the neuromuscular adaptations to the chronic stress of lifting heavier weights. The degenerate twitch fibres become thicker and increase their efficiency of the glycolysis. There will as well as be the conversion of the Type 11a fibres known as fast oxidative glycolytic fibres they have the ability to adapt themselves depending on the athletes training. This is because basketball is a game that relies on the anaerobic energy governing bodys more than the aerobic system. I will be using free weights because the athlete will have to accountant the bar which means not only will they be recruiting monitor units for muscles being worked but also those which help gain control of the bar, stabilise it and offer body balance (Wilmore, Costill 2004).PowerPlyometrics-I included Plyometrics because it is perfective for increasing my athletes vertical leaping ability. It helps represent the covert the maximal strength into power so that it is more specific to the sport. Strength is not useful unless it is can either be exerted when needed in a specific movement in the sport. Plyometrics is known as the jumpin g training, it is proposed to bridge the gap surrounded by speed and strength training. Plyometrics uses the stretch reflex to facilitate recruitment of motor units (Wilmore, Costill 2004).Muscular enduranceI chose to start with aerobic training even though the game of basketball focuses on using the anaerobic systems. I chose to do this because Bompa (2005) suggest that starting with aerobic endurance first then secondly anaerobic is important because increasing the aerobic endurance allows for physiological improvements such as cardiovascular efficiency, biochemical improvements of increased mitochondria and capillary tube density and thus resulting in the greater diffusion and use of oxygen and the breakdown of fat and the removal of lactic acid.AgilityI included agility to make sure that the athlete doesnt lose it because of hypertrophy that might occur from the strength training. He might increase in mass which might make it harder for him to move around swiftly. So putting agility drills in the preseason is to bring his agility back up to what it was in the previous season because he would have lost some in the off-season and then maintain it over the strength training period.MesocycleMonthLate MarchAprilMayWeek12345678Strength trainingxxxPowerxxAgilityxxxEndurancexxx attainment and StrategiesxxxxxxxIntensityHLMLLLLMatches13000000International Matches00400000I took this mesocycle from the most important part of the season. The playoffs and the international tournaments happen after each other. The play offs occur during the week before a half experimental condition and then the international tournament happens in the first week of the half term and allows for a sojourn week during the second week of the half term.Training in the weeks before the season ends is high because I want him to push the boundary he has been playing at mid season so that in the weeks of the playoffs and tournaments his strength and explosive ability has peaked as he might de crease in strength from doing medium intensity after peaking in December/January. I want his skill to peak because at a time he has the material attributes to compete he will need his skill level to be at its highest all season so that he may dominate opponents and make an impact on his first appearance on the international stage.During the play off week and the international tournament week training will be low intensity consist of mostly skill and strategy based sessions because there will be no time in the week with 3 or 4 matches to have set up sessions to improve the components of fitness. The aim is to get as much rest as possible and spent time working on set plays and refining skills to win the tournament as physical preparation has already taken place.MicrocyclePower phase (August-September) goal is to increase muscular power. Rest muscles for 2-3 proceedings between sets and exercises. Do low reps at a high intensity which means doing it as fast as possible. 1-3 sets o f 2-4 reps., 3 times a week.MondayTuesdayWednesdayThursdayFridaySaturday sunlightCrunches, twist crunchesCrunchesRussian TwistCrunches, continueREST Legs DB jump squat, jump lunges, Calf raisersSideline flavor and elbow shot 410 replete(p) body Clean and jerk Baseline the top of the key shot.4x 10Total Body DB hang snatch, hang cleansPlyometrics bullshit Depth Jump (410) 5 shuttle suicidesUpper Body remove Press, Incline pressLegs stiff leg dead lifts, leg press.Calf raisersT-Test agility drill3 attempts Skill workArms Biceps curls, triceps extensions Skill workUpper Body DB incline, DB force 5 shuttle suicidesLane agility drill3attemptsPlyometricsBox JumpAs I has express above the table those are the number of reps and sets targeted to be done for each exercise unless stated differently in the table.At this organise of the pre season I have started including basketball specific endurance drills so that athletes are preparing start preparing a shooting when they are tired me ntality which is needed many times in basketball. Players that can shoot the ball well late into a game, stall out and also become the go to guys on their team because that attribute allows them to win games for their teams e.g. Kobe Bryant scores a lot of his points in they last quarter because the defence is tired as he has the endurance to keep going at them while everyone in his team becomes tired which means he gets the ball more. Having him practise drills after doing endurance work, helps him refine his technique even more because when he can do the skills and perfect the correct technique when he is tired it not only allows him to perform better when he isnt tired but also helps build the mentality required for the late stages of the game.I also introduced the interval training for the endurance drills because basketball is a sport that mainly uses the anaerobic systems. As Bomba, Carrera (2005) stated that basketball is uses the ATP-Pc system 80%of the time. So training t his system is important to the athletes performance as he will need to get it to peak condition so that he can perform his at a highest level possible throughout the whole game.The agility drills are to be done between 10-20seconds to keep them specific to the energy system being used and they will also involve stopping starting and changing in directions and raceway forwards and backwards and sidestepping. This is defiantly specific to the sport of basketball as all these movements occur in the sport so it also improves the ability to move effectively around the court.Microcycle 2MondayTuesdayWednesdayThursdayFridaySaturdaySundayCrunches, twist crunchesGAMEDAYRE STCrunches, RESTSkill workSideline touch and elbow shot 410Legs stiff leg dead lifts, leg press.Calf raisers 5 shuttle suicidesPlyometricsSquat Depth Jump (410)Strategies/playsUpper Body Bench Press, Incline press Lane agility DrillX3T-Test agility drill3 attempts SkillDrillsPlyometricsBox Jump Arms Biceps curls, triceps extensions 5 shuttle suicidesSkill drillsMaintenance phase/Sport specific exercise goal is to maintain muscular power. Rest 2-3 minutes between sets and exercises, Doing low reps and high intensity which means 1-3 sets of 2-4 reps, 2 times a weekThe point of this in-season training is to maintain the athletes physical gains they have obtained over the summer (preseason). Its also time for the athlete to improve and refine their dribbling, shooting techniques etc but most importantly to improve on their teamwork so that he can have a successful season as part of the team because that the way most scouts will get attracted, by a winning team. So by reducing the strength training, power and agility training to twice a week high intense session it brings him to a maintenance level and increasing the skill based work makes for time to improve his skill level.How I will be testing for improvementsTest will happen at the beginning, middle and end of pre season and 5weeks before an importa nt event.Vertical Jump testFigure 1For many years, tests such as the standing grand jump and vertical jump have been used as field tests to evaluate an individual explosive anaerobic power. (Powers, Howley 2007)I will use this test at the beginning, middle and end of the preseason. I will do it again at the end of November so that I can establish whether or not he has maintained his gains before the trails. This measures not only the vertical leap of a player but it is also used to find out how much explosive power they have. Wall can be used for this measurement as illustrated in the figure 1 or a vertex instrument can be used to measure the vertical leap.Figure 1 shows how the test is performed.Athlete is to stand and reach as far as possible and label the point as M1. The athlete will jump from stationary position and see mark the highest point they reach as M2. The distance between M1 and M2 is recorded and compared to the norms.This test is valid because in basketball there i s constant jumping throughout the game so the test applies directly to the match.StrengthAlthough the bench press is not the most sport-specific strength test for basketball, it is a reliable assessment for upper-body strength. Evaluation standards have also been established for the bench press and so I am going to use it as a test.The athlete will perform two warm-up sets of approximately five to ten repetitions. Followed by a three minute rest, I will load the barbell with an amount of weight that I have deemed appropriate for the athlete. The weight selection was chosen in order to fatigue the athlete in less than eight repetitions. So I decided to that 50kg would be enough for a good weight as he is only starting weight lifting. I also decided that this weight would be best as the NBA tests athletes at 90kg and they are elite athletes. This communications protocol has been used in predicting 1RM and has been shown to be reliable and valid (Brzycki 1993)Lane agility drillFigure 2 The point of this test is to see the ability of an athlete to maintain speed and body control while changing direction.Set up cones as shown in the image.Figure 2 shows how the test is to set up and the movement the player is to take http//www.topendsports.com/testing/tests/agility-lane.htmSprint forwards to the baseline.At the cone, change movement to a side shuffle to the right across the baseline.At the next cone back pedal up the lane to the foul line, then side shuffle left back towards the start line.Then do it in reverse back to the start line.Having the ability to change direction without loosing speed and staying in control is a very important at being a good basketball player. Whether it is a tall player who is not as agile as the smaller players but is more agile than his big opponents gives him an advantage.NormsVertical Jump Test% RankFemalesMales1-1076.20 81.30 cm86.35 91.45 cm11-2071.11 76.19 cm81.30 86.34 cm21-3066.05 71.10 cm76.20 81.29 cm31-4060.95 66.04 cm7 1.10 76.19 cm41-5055.90 60.94 cm66.05 71.09 cm51-6050.80 55.89 cm60.95 66.04 cm61-7045.71 50.79 cm55.90 60.94 cm71-8040.65 45.70 cm50.80 55.89 cm81-9035.55 40.64 cm45.70 50.79 cm91-10030.50 35.54 cm40.65 45.69 cmTable reference (D.A. Chu 1996) shows elite athlete normsI rest to see my athlete enter the top 40% of athletes for him to compete on an international at the age of 18. As he is not an elite athlete yet but to be on pathway to I expect him to be in that top 40%.Lane agility testpositionmalesfemalesguards10.2 10.913.0 14.5forwards11.0 11.414.6 15.5centres11.5 12.314.6 15.5FIBA Assist Magazine, 17, 2005, p62 NormsI expect to see my athlete increase in strength so that he can is able to maintain body control while colliding with opponents. I expect to see him increase in explosive strength so that he can leap of the ground red-hot than most opponents so that he can contribute to rebounding for the team and shoot over most opponents. His increase in physica l attributes should allow to gain an extra advantage over the players in the league and for him to have a firm base for him to start on for his international team.ReferencingMuzawazi A.T Basketball Regime, Training and Testing (2010)Powers S .K, Howley E.T- Exercise Physiology (sixth edition) 2007Neate D., P.E essentials 1996Bompa T.O, Haff G.G Periodisation Theory and Methodology of Training (2009)Bompa T.O, Carrera M Periodisation Training for Sports. Third edition (2005)Wilmore J.H, Costill D.L- Physiology of sport and exercise 3rd edition (2004)Wilson G.J, Newton R.U, Murphy A.J, Humphries B.J The optimal training load for the development of dynamic acrobatic performance. Med Sci Sports Exerc. 1993 Nov 25(11)1279-86