The sport I have chosen is basketball. Although I play other sports including football and tennis, I have played basketball for the longer duration, approximately eight years. I would like to improve my speed and stamina on the court, as I would like to be more effective during the latter part of the game when the scores are usually very close. I consider myself to be fairly fit because of my after school activities; these include training five times a week, two football matches and one basketball match and usually the odd game on Titchfield park.
I currently have no injuries but have suffered in the past with Achilles tendonitis; I have mild asthma but no longer have to take any medication for it. Safety In this exercise programme there are several safety issues that need to be considered. Firstly, if it were raining it would not be advisable to train outside, as the surface could become slippery, causing players to sustain an injury. If a player is carrying an injury or is suffering from an illness, it is also advisable not to train because it would be too strenuous and painful, and it could delay the recovery time.
Any equipment used should also be checked for any defects, such as wear and tear of the balls or basketball rings, which should be securely fixed to the wall to prevent any injuries during a training session. If the apparatus hasn’t passed its safety check, it would dangerous and whoever hadn’t checked the equipment would be held liable. For the purpose of basketball, appropriate clothing should be worn; this consists of basketball shorts and a vest top. Basketball trainers with high ankle supports will minimise the risk of ankle injuries.
Before participating in a game of basketball, it is very important to start with a warm up, as this will also reduce the risk of any injuries due to cold muscles and joints. (See appendix 1 my training Course) Appropriateness and purpose of exercises: The aim that I wanted to achieve was to improve my stamina and speed. In order to accomplish this, I will add shuttle runs to my programme, which will hopefully improve my speed and stamina. The other option that may improve my stamina would be to start jogging, starting with a mile and building up gradually over a 6 week period.
If this were to be timed, I could see if I had improved on my starting time, which would show me that my speed had also improved. Principles of training In basketball you need to be very fast, fit, strong and intelligent. The principles of training are to improve your fitness, stop yourself from getting an injury and to keep your heart muscles and your body healthy. Specificity Training must be specific for a sport or aspect of fitness. Training for tennis may not help improve hockey skills, but may help certain aspects of basketball, such as quick reflexes, quick thinking and fast footwork. Overload
Overload in body systems with higher work rates and increased loads; cause the body to respond to extra demands by improving its performance. However, if the pulse rate increases to an extent that the heart is working above its maximum capacity, serious consequences can occur, and the heart muscle becomes depleted of oxygen and nutrients, thus causing a heart attack. Progressions Progression occurs as body adapts though overload. Training needs to be progressive. A good explanation to all players prior to commencing a training session is vital, to minimise the risk of anyone pushing themselves too hard.
It is essential to know at what level of fitness the group/team are at so that the session is appropriate for everybody’s needs. Each session should become progressively harder as the players adapt to the training regime, increasing the intensity, speed and frequency of sessions as the fitness levels improve. MONITORING I am going to monitor my progress by taking my pulse before and after the training session; I will see also how I can do in a certain time limit. I felt that the first three sessions were ok, but after that it got boring because the programme became repetitive.
My recovery rate didn’t change much at all after the five-week period, possibly because of my high level of participation in other sporting activities. The other benefits I got out of the course was the ability to make my own training programme, which will help me to plan sessions for junior basketball players in the future. Over training in skills can lead to boredom and mental staleness which reduces performance levels in competition Resting heart rate My resting heart rate is 76 this is a normal for my age, sex and height. Resting heart rate is how many beats a minute your heart contracts and relaxes.
Recovery rate Your recovery rate is how long it takes your heart after exercise to get back to your resting heart rate. The fitter you are the quicker it will return to its resting rate. Bleep test review In my second attempt at the bleep teat over my five-week period I only got 8. 2, which was lower than my previous test. This could of happened because of a heavy training session the night before, and/or mental exhaustion. Summary My test results don’t seem to have altered dramatically, perhaps because I undertake a lot of sport anyway.
Maybe if I didn’t participate in as much sport there might be a noticeable difference in my after pulse that would go down after the five-week course and my recovery rate would be quicker. EVALUATION Evaluation of planning I think that the planning had its good points and its bad points, for example I think that the program that I did was pitched at the right level until it got boring and easy. I think that the exercises were done in the appropriate order because I started off with a warm up, then the main course finishing off with a cool down.
I don’t think that the principles of training were taken into account because I didn’t progress and I got bored easily. The exercises were chosen in the correct way because I didn’t get a stitch, cramp or lactic acid in my body, which I would have noticed the day after as feeling very stiff. Evaluation of performing I think that the exercise I chose were I good choice because I didn’t get any injuries throughout the course. An effect that I found most was boredom because the course was repetitive. I could have perhaps added more variety to the sessions.
However, the course I did was easy because it repeated itself week after week. I found that being motivated is one of the main things that I lacked in the last two sessions that I didn’t enjoy. Evaluation of monitoring The planning of the programme was set out because of my knowledge and skills with regards to the specific techniques and training needed to play basketball. I feel that I included all aspects that needed to be considered to ensure safety of the athlete, i. e. warm up, training to improve necessary skills required and also a cool down with stretches. These can be seen in appendix 2.
Final Evaluation I think the manageability of the programme was pretty easy to do and run. The way I developed throughout the course was not very high because I found the course very easy to do. I enjoyed the first three sessions then it got very boring and there was a lack of motivation from myself. In the future I think this may help me because it would assist me to develop a harder course to set myself and to add more interest for the development of future courses. I have learnt that if I am bored I do not try as hard as I should and this could not only let myself down but also my team players.