Training Program for Basketball Point Guard - Research Paper Example

Training Program for Basketball Point Guard Table of Contents Introduction 3 Goal setting 3 Process 4 Outcome 4 Short-term 4 Long-term 5 Analysis 5 Area of development 5 Required modes 6 Intensity 6 Duration 7 Frequency 7 Expected results 8 Matrix of training plan 8 Training program for Basketball Point Guard Introduction In this research paper, I will come up with a training program for a basketball point guard. In the program, I will outline the goal setting of the training plan. I will address the type of workout exercises that the athlete will be carrying out and the expected outcomes in the short-run and in the long-term. I will conduct an analysis on the athlete in order to determine the specific areas of development the athlete will require. I will identify and explain the modes of exercises that will be carried out by the athlete as well as point out the level of intensity for each work out. The training program will take a duration of nine months and the athlete will be required to participate in the program for four days in week. I will finally highlight the expected results after the athlete has completed the training program. Goal Setting Goal setting is the most important phrase of the training development. Goal setting is described as the process where challenging performance standards are pursued with the aim of achieving success. In the training and development of basketball point guard, it is imperative that the athlete performs some basketball drills so that I may identify areas the athlete is doing well and those that need improvement. In my brief session with the athlete, I was able to make out the following deductions. First, the athlete was slow and his dribbling needs improvement. Second, the athlete needs to be losing some weight and finally, the athlete needs to work on his passing skills. Now that we have identified the areas that the athlete needs to work on we can now come up with a training and development program. Process Process goals are those goals that the athlete has control on. In this case, the athlete is supposed to come up with the strategy for improving his basketball skills. The athlete has four areas to work on his speed, dribbling skills, his body weight and precision. In regards, to his speed and body weight the athlete will be required to have a weight lifting schedule. In dribbling, the athlete will have a one-hour dribbling session. Finally, in order to improve his precision, the athlete will have a one on one session with me. In the session, the athlete will have to throw the ball through various hoops. Outcome The athlete has little or no control on in these goals. Therefore, as a training and development coach my job would be to provide the correct feedback to the athlete when the athlete is performing his drills and exercises. In other words, I will emphasize on the technical part on performing the skills and provide a positive working environment for the athlete to encourage him to work harder. Short term The achievement of short-term goals can increase an athlete’s confidence and self-esteem. Therefore, attain the threshold for short-term goals enable the athlete to realize the forcibility of the long-term goals. In the short-term goals, we will have the athlete lose 2 pounds in the first three weeks. I think this benchmark is achievable and will boost the athlete’s confidence. By achieving, the athlete will have killed two birds with the same stone. This will enable the athlete become quicker. Long-term As far as the long-term goals are concerned, we intend to focus on the technical skills of the point guard. Therefore, more emphasis will be put on attaining better passing and accurate skills. We will also focus more training on ball handling skills and the athlete is winning mentality. Analysis The athlete that is undergoing the training is 5’9’’ and weighs 176 pounds. He is a little overweight as far as basketball is concerned and this is making him slow. He has some dribbling skills one can tell that he has played basketball at some point in his life. However, for the point guard position he needs to have excellent ball handling skills. In our first encounter, I made the athlete throw the basketballs through some hoops. The athlete’s accuracy needs some improvement and he needs to throw the ball with a lot of confidence. From these observations, I recognized that the athlete needs lose some weight so that he can be faster. He needs to develop more confidence with the ball as well as improve on his precision. Areas of development As I had cited above the athlete has four main areas of development to focus on. These include his speed, dribbling skills, precision and power on the ball. The issue of the athlete’s speed is currently being worked on right now. The athlete already has a workout schedule that focuses on shedding a few pounds. The athlete has a dribbling session where he works on his dribbling skills. In addition, he has a hoop session that assists him on precision. Finally, we will work on his power and strength on ball later on in the training [Bas12]. Required modes As a trainer, I am planning to use a non-linear or undulating model. The model has been proved effective by athletic trainers. The non-linear model works best in this situation. This is because we will be focusing on strength and weight loss. The non-linear pattern of performing exercises will help the body not get any resistance to the exercise [Wat09]. Intensity The training program for the basketball point guard will be high intensity. The program focus will be on basic strength and weight loss. Since the participant will have to lose weight first, the program will be highly intensive to burn extra fat. The athlete will be required to lift 80% of his RM. The volume of sets will be between 3-5 sets with 4-8 repetitions [Har091]. The level of intensity will also vary depending of the athlete season. In the on season, the athlete will have a high intensity program. The program will focus on strength as opposed to endurance in the off-season. The athlete on the other hand, will have a low to mild intensity program in the off-season. This is because the off-season will be preparing the athlete for the on season and the exercises should be gradual. This gradual change will help the muscles adapt to transition and will also help the athlete in conditioning the body for the game. Duration The duration of the training program lasts for a period of one entire season. I have incorporated some training and development programs in accordance to the periodization model, which takes into consideration the on-season and off-season. Details about the program will be better explained in the matrix of training plan [Har09]. The duration of the training takes into consideration that there are two seasons and that both seasons have different levels of intensity. The on season duration is longer than the off-season. The on season is when the competitions are expected to begin as opposed to the off-season where athletes just practice. As a result, the on season is has high intensity exercises because the athletes are required to build on their strength. On the other hand, the off season exercise are more focused on endurance, therefore the exercise range from low to mild intensive exercises. Frequency The program will go for a duration of one season. However, the training will be conducted in three days of the week, namely Monday, Wednesday and Friday. The training will only take three days of the week so that the muscles can rest over the four days. Relaxing the muscles is a crucial part of the training program and has to be observed carefully. The training program has two phrases. The exercises are carried out on Monday, Wednesday and Friday. The exercise alternate in the three days. As cited from the matrix table of plan some exercises require 3 sets while others require 2 sets. This is because the exercises need to be alternated from time to time so that the body does not adapt to the exercises. The athletes are also required to take a day of if they went to the gym the previous day. This allows the body to rest, grow and reduce the chances of an athlete getting an exhaustion. On the weekends, the point guard will have the weekend off so that he can build a rapport with his teammates and work on his basketball skills and drills. In addition, it was easier to have the schedule on weekdays and have the weekends off so that the athlete can break the monotony of going to the gym and working out. Expected Results After undergoing the training program, the athlete should be able to recognize and realize some changes. Although the training program takes, a whole season to complete the athlete will recognize the following changes after a stint of three months. The athlete will be able to sprint the 40-yard dash in a shorter time. The athlete will be able to jump higher in the vertical jump and reduce the time ran in the mile run. In the long term the athlete will have build more muscles and therefore will be stronger and leaner. The athlete will also be able to handle the ball well. This refers to both the dribbling as well as passing accuracy. Matrix of training plan On season training Hang clean 1x3x90% 1RM Squat 1X5 RM Shoulder press 1X5 RM Triceps extension 1X10 RM Abdominal crunch Max in 60 sec Push jerk 1x5x85% 1RM Step up 1X10 RM Close grip bench press 1X15 RM Lat pull down 1X15 RM Supine leg raise Max in 60 sec Offseason training Power clean 2x5x80% 5RM Hip sled 2X10X90% 10RM Leg curl 2X15RM Bench press 2X10 90% 10RM Lat pull down 2X15 RM Triceps extension 2X15 RM Upright row 2X15 RM Abdominal crunch 2X20 Power clean 3X5X85% 5RM Hip sled 3X10 90% 10RM Leg curl 3X15 RM Bench press 3X10 90% 10 RM Lat pull down 2X15 RM Triceps extension 2X 15 RM Upright row 2X15 RM Abdominal crunch 2X20 References Basketball strength training. (2012). Retrieved Novemeber 15, 2012, from hoops.com: http://www.hoopskills.com/strength-training.html Harman, E., & Garhammer, J. (2009). Administering, scoring & interpretation of selected tests. In E. Beachle, & R. W., Essentials of strength training & conditioning (pp. 250-292). Human Kinetics. Bas12: , (Basketball strength training, 2012), Wat09: , (Wathen, Baechle, & W., Periodization, 2009), Har091: , (Hartfeld & Brody, 2009), Har09: , (Harman & Garhammer, 2009), Read More