Month: November 2023

Part A: Weekly Program

To assist my Weekly Program I have created workouts that illustrate exactly what I am doing in each of these sessions.

Endurance Activities:

Recovery Activities: Static Stretches, Recovery Products, Hydration, Sleep

Static Stretches:

UPPER – Arms, Neck and Shoulders

• Deltoid and rotator cuff stretch (arm across chest)
• Pectoral stretch (hold arm horisontally, pull back against wall)
• Bicep Stretch (fingers locked, arms straight behind body)
• Triceps and Lats (elbow to the sky, palm of hand on back)
• Neck and Upper Traps (hold neck to side)
• Exercise band for shoulders (place between wrists and pull out and in moving arms up and down)

 BACK – Upper and Lower

• Lower neck and upper back (arms infront, fingers interlocked)
• Overhead arm reach (fingers interlocked, hands to sky and bend left and right)
• Midback Stretch/Child’s Pose (knees to chest, arms infront and palms on floor)
• Seated twist (grab side of chair and twist back)
• Supine knees to chest (on back bring knees to chest)

LOWER – Groin, hamstrings, quads, glutes, calves

• Butterfly stretch (soles of feet together, bounce knees up and down)
• Standing hamstring stretch (bend over hips, let arms hang above toes)
• Standing quad stretch (hold ankle to glute)
• Brace calf stretch (place foot on wall at 45 degree angle, other leg straight)

Skill Development Activities: Dribbling, Shooting, Layups/Finishing

Part B: Skills

Triple Threat:

One of the valuable skills I acquired through my training in Specialized Basketball is the mastery of the triple threat technique. This offensive manoeuvre empowers a player to be in a strategic position with the ball, enabling them to execute dribbles, passes, and shots with minimal motion and effort. To accomplish this, the player holds the ball close to their hip, maintains a bent elbow, and positions themselves to explode from this stance. The triple threat technique proves exceptionally versatile, enhancing a player’s capacity to execute all these offensive actions from a single stance while also consistently gaining an advantage in one-on-one situations. When the defender fails to commit to either defending against the shot or the dribble, the player can effortlessly score. I’ve successfully incorporated this skill into my gameplay by practicing it in both training sessions and actual games. By honing my ability to read my opponent’s movements, I can now execute the triple threat technique effectively during game situations.

Full Court Layups:

Another valuable skill that is not looked at in enough detail are full court layups. During the games sessions at Willeton, our warm up was a full court lay up drill where we pass the ball along the side of the court and lay up on the other side of the court. During the drill, we really emphasised taking our time on the lay ups as they should be easy points that can give you a boost during games. Before learning this skill, I would get fantastic steals only to miss the easy lay up at the other end of the court. I would either be going too fast or my driving angle would be incorrect. The way that I fixed this was taking my time on the lay ups and controlling my speed to allow myself to be in control and score the lay up. After learning this skill I have been able to support my team on fast breaks and scoring easy points which otherwise would have lost us games.

Part C: Courses

Strapping Course:

Among the courses offered in Specialist Basketball this year, the one I found most valuable was the Strapping Course in Term 4. This course revolved around mastering the art of strapping common basketball-related injuries and learning techniques for strapping ankles, fingers, and wrists. It provided a comprehensive understanding of the strapping process and emphasized how it contributes to injury prevention and management. This newfound knowledge empowered me to assist both my teammates and myself, whether in a competitive game or during off-court situations. Given my tendency to injuries, this course held particular importance for me, and it equips me with a highly practical skill applicable in various scenarios. Moreover, as I continue to learn additional strapping methods and how to strap other body parts in the future, I’ll be well-prepared to offer assistance to both myself and others. In summary, the strapping course in Specialist Basketball proved to be the most effective and beneficial aspect of my training, promising utility in the times ahead.

Recovery Course:

Another course that I found really valuable and practical was the recovery course, which focused on various ways to recover after physical activities. This course covered key concepts such as active recovery, proper nutrition, good sleep habits, and the use of technology to enhance recovery. It emphasized the importance of letting your body recuperate and heal after intense physical activities like basketball training and games. I learned about the advantages of activities like stretching, foam rolling, and low-impact exercises for boosting recovery and reducing the risk of injuries. Additionally, we explored the use of technology, such as wearable devices and apps, to monitor factors like sleep quality, heart rate variability, and training load, which can help in making informed decisions about recovery strategies. The knowledge I gained from this course will significantly impact my future in sports because I can now apply effective recovery techniques and make informed choices about my diet to enhance my performance, prevent injuries, and maintain my overall well-being.