Skills training

Throughout Specialised basketball this year I have learned many skills thoughout the course. Offense and defense. Offensively spacing was a main skill I learned. I learned how to play off the ball on the wing or in the corner by setting off ball screens instead of standing around. Also not to intrude on other peoples space. Except for when filling gaps when someone cuts through. Being able to not be drawn towards the ball when you don’t have it is a skill I have learned. I have noticed in domestic basketball games and in State Champs tryouts I have been instictively using these which have lead to easier team wins and scores.

Defensively I have learned about defensive positioning. During the shell drill I have learned that when in help under the basket by closing into the offensive player for every dribble they take has helped me prevent them from getting too close to the basket. Also from shell drill my scrambling out of it has improved by realizing that after a kickout with many defenders being drawn in you do not have a player and go to whoever is closest. Also positioning by overplaying the offensive player with the ball to the baseline has helped completely stop them from getting middle.

Strapping Course

The course that I have chosen is the strapping course. I found this very useful as I commonly find myself injured with a jarred finger or occasionally rolled ancle. This course was relevant because as a basketballer injuries are quite common. Especially in the areas we focused on. Ancles are good to tape to reduce the range of motion so they cannot be overused again. Ancles are most commonly injured from jumping and landing or changing direction and slipping. Fingers and good to be taped to they cannot be used again until fully recovered. Fingers are mostly injured from missing a catch and jarring it or getting it caught in something. This course was very useful as we were taught how to correctly strap and why we do each section of the strapping that we do. In the future I will be able to strap my own ancle or finger as I have learned the skills necessary.

6 week program

	Mon	Tues	Wed	Thur	Fri	Sat	Sun
Before School	Have high protein and carb breakfast. Stretch/ foam roll for 20 minutes as recovery	“	Before breakfast go for 20 minute run focusing on speed/endurance	Have high protein and carb breakfast. Stretch/ foam roll for 20 minutes as recovery	Rest morning. High protein and healthy fats	Gym push exercises focused. Including work from 10-2	Gym pull based exercise. With stretching after
After school	Play basketball at hoop at home. Focus on finishing and footwork. After WABL training	Work after school from 4-7:30. After that study until dinner	After school gym workout legs focused including plyometrics for athleticism not only strength	Basketball at home, ball handling and shooting focused. After study for 20 minutes.	Recovery afterschool including foam rolling and recovery swim. With basketball game at lakeside	Endurance based run. Study/ homework for the afternoon	Study in the afternoon with 1 hour basketball workout focusing on passing and finishing under the ring
Nutriton	All dinner/ lunch will be protein focused with lean meats including variety of healthy fats and carbs.
This plan will be repeated weekly.