One skill that this class has helped me develop is shooting, mainly my arc and my footwork while shooting. This helps me during my games to have more consistency when shooting and be able to get my shot off faster. The main way the course helped me improve these things is a drill where we split into to groups and go to opposite sidelines and we pass to someone on the other sideline and then receive the ball back once you on the part of the court the coach wants us on and then we shoot from that spot. The way it help was because your coming to a start stop motion quickly and that helped me with my footwork. Another drill that helped me with my arc was form shooting we did this most Monday’s at the start of the year. I will continue to do these drills after the semester to help maintain and get better my footwork and arc of my shot.
Across the semester we attended multiple courses, including an expert advice from specialists in certain fields. I found the strapping course the most helpful, I find this the most helpful because I think that no matter what sport you play you are going to come across injury’s and knowing how you can fix them and how to strap them is very important. Even though we didn’t go in depth about how to strap we still learnt the main injury’s you will come across as a sports person.
Weekly Program
This only shows one week, repeat every week for six weeks
Day 1 – Nutrition:
Consult with a sports nutritionist to create a personalized nutrition plan based on my goals.
Focus on balanced meals with lean proteins, whole grains, fruits, and vegetables.
Stay hydrated with plenty of water throughout the day and before and after training.
Day 2 – Recovery:
Begin each day with a dynamic stretching routine.
Arm Circles (Shoulder Mobility):
Leg Swings
High Knees
Butt Kicks
Lunge with a Twist
Ankle Circles
Hip Circles
Incorporate foam rolling to release muscle tension.
get 7-9 hours of quality sleep each night.
Day 3 – Endurance:
Start with a 20-minute jog or brisk walk to improve cardiovascular fitness.
Practice basketball-specific drills for 30 minutes.
Cool down with static stretching.
Day 4 – Flexibility:
Dedicate 20-30 minutes to yoga or static stretching exercises.
Work on improving your range of motion, especially in your hips, hamstrings, and shoulders.
Day 5 – Strength:
Begin a basic strength training routine, focusing on compound movements like squats, lunges, push-ups, and planks.
Perform 3 sets of 8-10 reps for each exercise.
Use proper form and start with manageable weights.
Day 6 – Skill Development:
Work on fundamental basketball skills such as dribbling, shooting, and passing for 45 minutes.
Incorporate agility drills to enhance your footwork and coordination.
Day 7 – Rest:
Rest and allow my body to recover fully.
Week 2-6: Progressive Training
Continue with the same structure, progressively increasing the intensity and complexity of each element:
Nutrition – Maintain a balanced diet and monitor my calorie intake based on my training intensity.
Recovery – Add static stretching sessions after intense workouts.
Endurance – Increase the duration and intensity of my cardiovascular workouts. Incorporate interval training for speed and agility.
Flexibility – Continue with yoga or static stretching but introduce more advanced poses and stretches.
Strength – Gradually increase the weight and intensity of your strength training exercises. Consider periodization to avoid injury
Skill Development: Focus on position-specific skills and game scenarios. Work on decision-making and basketball IQ.
Nutrition
Breakfast:
Scrambled eggs with spinach and tomatoes
Whole-grain toast
Fresh fruit
porridge topped with sliced bananas, almonds, and a drizzle of honey
Low-fat milk or a dairy-free alternative
Whole-grain cereal with low-fat milk or a dairy-free alternative
Sliced banana and a sprinkle of chia seeds
Snacks:
Greek yogurt with honey and almonds
Sliced vegetables
A smoothie with spinach, frozen berries, Greek yogurt, and a scoop of protein powder
Cottage cheese with pineapple or peach slices
Mixed nuts and dried fruits for sustained energy
A small serving of brown rice cakes with almond butter
Lunch:
Grilled chicken breast or tofu salad with mixed greens, cherry tomatoes, cucumbers, brown rice
Turkey or tofu and vegetable stir-fry with a light soy sauce
or whole-grain noodles
Lean beef with brown rice and a variety of roasted vegetables
Dinner:
Baked salmon Steamed broccoli and brown rice
Grilled chicken or tempeh with roasted sweet potatoes and steamed asparagus
A side salad with a variety of vegetables