basketball training program 2
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BASKETBALL TRAININGBASKETBALL TRAINING
PROGRAMPROGRAMBy
Nik Mohd Amiruddin Bin Nik Mat
Mohd Nazreen Adzha Bin Mazlan
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BBasketball Training Programasketball Training Program
y Definitely help in improving your skills in
the court. These programs may be
composed of different routines, depending
on which skills you want to be trained on.
y Are the best ways to become a excellent
basketball player. They cover the basics
and offer players a chance to competewhen winning isn't everything.
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Importance basketball training programImportance basketball training program
I. Test and improve the strength and speed
of the player
II. Increase the jump
III. mprove their skills in bringing and
handling the ball
IV. Improve their shooting skills.
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Example of basketball trainingExample of basketball training
program.program.y WEIGHT TRAINING.
develops the whole athletic growth of an
athlete in the basketball.
Importance:
I. Maximized jumping power
II. powerful strength for rebounding task
III. momentous improvement in the endurance
level
IV. serves as a form of a remedial exercise
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Year Phases to a BasketballYear Phases to a BasketballTraining ProgramTraining Program
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Early preEarly pre--season phase.season phase.
y Players are preparing for the season and
starting to build up after the off season.
y Focus on building aerobic fitness,
functional strength and hypertrophy.
y Duration - 4 weeks
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Early preEarly pre--season phase.season phase.
y Aerobic conditioning.
- Focus on continuous type training.
- Jogging is preferable to swimming or cycling at this
stage in your basketball training program.
- 30-45 minutes at one time.y Strength conditioning.
- a maximum strength program.
- squats or leg presses, the bench press, dead lifts and the
shoulder press.
y
Flexibility conditioning.- Maintain your flexibility program right throughout the
season.
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Late preLate pre--season phase.season phase.
y Players are working up to the start of
the season and pre-season trials are
imminent(likely to happen very soon).
y Focus on building anaerobic fitness and
maximum strength and power.
y Duration - 8 weeks.
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Late preLate pre--season phase.season phase.
y Anaerobic conditioning.
- start to move towards more basketball-
specific sessions.
- incorporate anaerobic endurance drills.
- shuttle runs, make drills even more specific ifthrow in a ball and some basic skills.
- 2-3 sessions a week.
- lasting 30 minutes.
y
Strength and Power conditioning.- 3 months to develop maximum strength.
- plyometrics or jump training.
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Late preLate pre--season phase.season phase.
y Speed and Agility conditioning.
- emphasis on quickness and agility.
- incorporate a ball and basic passing and
shooting skills.
- perform the drills at 100% but keep
themshort enough.
y Flexibility conditioning.
- at least 3 stretching sessions per week.
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Off season phase.Off season phase.
y You won the title; time to relax for a whilebut you need to keep active.
y Focus on rest and recovery withmaintenance of light activity -- crosstraining, light gym work.
y Several weeks break from serious fitnessand strength training is helpful.
y As pre-season approaches, more regular
work can resume with an emphasis onbuilding aerobic fitness once again for thepre-season training.
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Off season phase.Off season phase.y
Anaerobic conditioning.- doing some kind of low intensity, cardiovascular
exercise.
- avoid running, playing basketball or even recreational.
- try a new sport : swimming, cycling or racket sports.
y Strength conditioning.- stabilizing muscle groups that may have been
neglected during the in- season.
- keep sessions short and drop any sets of exhausted
techniques.- 2 to 3 sessions per week.
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Off season phase.Off season phase.
y Flexibility conditioning.
- perform stretching exercises daily or
at least 3 times a week.
-warm up thoroughly first.
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THE ENDTHE END
THANKYOU