BASKETBALL TRAINING PROGRAM 2

8/7/2019 BASKETBALL TRAINING PROGRAM 2

1/14

BASKETBALL TRAININGBASKETBALL TRAINING

PROGRAMPROGRAMBy

Nik Mohd Amiruddin Bin Nik Mat

Mohd Nazreen Adzha Bin Mazlan


2/14

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.


3/14

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.


4/14

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


5/14

Year Phases to a BasketballYear Phases to a BasketballTraining ProgramTraining Program


6/14

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


7/14

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.


8/14

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.


9/14


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.


10/14


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.


11/14

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.


12/14

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.


13/14

Off season phase.Off season phase.

y Flexibility conditioning.

- perform stretching exercises daily or

at least 3 times a week.

-warm up thoroughly first.


14/14

THE ENDTHE END

THANKYOU

BASKETBALL TRAINING PROGRAM 2

Documents

Transcript of BASKETBALL TRAINING PROGRAM 2