This assessment is into three parts, a weekly program, a reflection on skills learnt and a reflection on courses.

For the planner my task was to design a personalized weekly program for a healthy self. The weekly program is expected to extend for a six-week period and should be specific. It is expected to cover the following factors:

• Nutrition
• Recovery
• Endurance
• Flexibility
• Strength
• Skill Development

Here is my planner that would be repeated for 6 weeks.

Here is my reflection to a skill I developed:

Throughout this course I have developed many helpful skills in offense and defense that I could use in games. One major skill that I have developed in this unit is help defense and more specifically, shell defense. Shell defense helps with defensive positioning which highly improves my help defence and stops offensive players from getting into the key-way. It gives everyone on the court positions and as the ball gets closer to your player, you take another step towards them. As another part of the shell defense, we learned how to defend against the screens and stay on your player without switching. In my games, I play as a guard, and this shell defense has helped me with my off-ball positioning. It puts me in a spot where I can confidently intercept passes to my player however, if the ball gets passed to them, I can get to them straight away. When a screen comes up in a game, the other guard helps me to stay on my player while still defending the roll. Shell defense also taught me to have my top foot above theirs to force them to the sideline where another player will stop them. By forcing them to the sideline, your other player can help instead of letting them inside, where they can potentially go on to score. Shell defense really improved my game and made me a better defender.

Here is my reflection to a course I found helpful:

Over the spec basketball course we had many specialists come in and talk to us on their topic. The people that came in did things like strapping, recovery and nutrition but the course that I enjoyed and found the most helpful was the strapping course. This course spanned over two sessions where we learnt how to strap our fingers and thumbs in the first session and our ankles in the second session. In each session we would learn how to do the strapping and then get into small groups and practice it on each other. By learning how to do this strapping we can use it when someone gets injured to prevent further injury or if someone is injury prone we can use it in advance to the injury to try to prevent the injury happening at all. In the first session we learnt about buddy strapping which is when you strap the injured finger to a normal finger beside it to keep it straight. We also learnt how to strap your thumb in place so that it doesn’t get jarred. In the second session we learnt how to strap your ankle so that it can’t roll in by taping it so that it stays flat and doesn’t roll.