Preparation of the Body
Homework Question 1
There are a number of fitness factors associated with Basketball, which are important
for an effective performance. There are three types of fitness that should be
considered: physical, skill and mental fitness.
The main physical factors of fitness that are required are Power and C.R.E.
(Pick either Power or CRE)
Power affects performance in a number of ways. It is the ability of your muscles to
contract strongly and quickly and is evident in skills which involve jumping and
throwing. It is required for effective performance in rebounding, as the higher you
can jump, the earlier you can claim the ball. This will help your team retain
possession, which in turn can stop the other team scoring in defence and in attack can
lead to your team scoring more points. It is also required when taking a jump shot as
again the higher you can jump the better, as it gives an advantage over a defender.
Power is also required for lay ups as the closer you can get to the basket, the less
distance the ball has to travel after leaving your hand to the basket. In passing power
will improve your performance by delivering a faster, flatter pass, which will be less
likely to be intercepted. This in turn will allow you to pass in closer to the basket
increasing your chances of scoring. Having more power will increase your
effectiveness in all these skill increasing your contribution to your teams overall
performance in basketball.
Having good C.R.E. enables you to be effective in both attack and defence throughout
the duration of a game of basketball. Poor CRE would see your performance decrease
clearly over the duration of a game. Some examples of this would be, if your team are
playing man-to-man defence then you require high levels C.R.E. to stick with your
marker wherever they go. You would do this throughout the whole game. In attack
while other players were tiring you are still able to get up in attack and make bursts to
get free and score. Skill level often decreases as you get fatigued. With good CRE
your skill level in shooting, dribbling, etc should also remain more consistent
throughout he game. A clear indication of CRE levels is recovery from bursts of high
intensity or anaerobic exercise. In Basketball bursting up court in a fast break attack,
then recovering quickly to get back into your zone defence and to do this repeatedly
would show high levels of CRE. Having better CRE will allow you to make a bigger
contribution to your teams overall performance in basketball. By maintaining a high
work rate throughout the game and being able to recover quickly from high energy
burst.
There are a number of skill related fitness factors relevant to basketball. Having good
agility enables you to change direction quickly without losing speed. This is useful in
attack in trying to beat an opponent. Being able to dribble quickly and change
direction can allow you to get passed a defender to score. Similarly in changing
direction to get free from your maker can create scoring opportunities for your team.
Also this is important while playing man to man defence in staying close to an
attacker as they try to get free and cutting down space for them to score. In basketball
agility is as or often more important than pure speed, in that the nature of the game
involves moving quickly and precisely in tight spaces.
Mental fitness is also relevant to basketball. Concentration in both open play and in
set skills is important for effective performance. For example in free play when
defending it is important not to lose concentration on all aspects of play. “Ball
watching” where you follow the ball and lose sight of other players can allow an
attacker inside the defence to score. Over a long game it is important to keep
concentration and improving this can be the difference between winning and losing.
There are key points in a game where it is important to keep your focus. At the start of
a game when excitement can be high or just after half time when you have just come
back from a break are times when you need to keep your concentration. There are
also skills in a game where concentration is an important factor such as a free throw.
Players need concentrate on executing a successful performance of the skill and to
help them do this they will have set routines. These routines, like bouncing the ball 5
times before shooting, are an example of mental rehearsal. This is a technique, which
increases concentration and hopefully success. Scoring your free throws can often be
the deciding factor in a game.
All three areas of Fitness, Physical, Skill-related and Mental are all important for
effective performance in basketball.
Preparation of the Body
Homework Question 2
To gather information on the specific demands required for successful performance in
basketball, I decided to focus on Power. Power is an important factor in a number of
skills within the game. I decided to focus on rebounds, as they occur frequently during
a game and are heavily influenced by power and not on aspects such as lay-up which
are more influenced by factors like skill.
In this way I can gather information on the fitness demand of basketball within a
whole performance situation.
I gathered information on the influence of Power in a game of basketball by firstly
playing games with reduced sized teams. Whilst playing 3 v 3 cross-court, players
were matched up according to height and ability as a height or ability difference
would affect the results. Man to man defence was also used so that there were more
opportunities for players to all rebound. We made sure the game was competitive and
all players equally motivated. The game lasted 20 minutes to give us enough data but
not too long to be influenced by endurance.
We also videod the game to help with reliability of the analysis. Players could go
back after the game and look at the video to check that the data collected from the
game was accurate. From the video we completed an analysis sheet on the
effectiveness of players rebounding.
Name
Peter
Attack
Won
Lost
XXXXX

Defence
Won
Lost
XXXXX

Each time a rebound is either won or lost a or X should be used to fill in the sheet.
This sheet gave us a permanent record, which we could keep and use for comparison
in future.
The video enabled us to analyse each rebound and discount those rebounds where
poor position had been the main factor in an unsuccessful rebound other rebounds that
were discounted were ones where there was a mismatch of players in terms of height,
or when a rebound was won without the need for power e.g. not jumping to collect
above head height. The data would then be a more valid measurement of power. We
also split the data into defensive and offensive rebounds.
The results from the general game analysis indicated that my power was a weakness.
To confirm this I decided to collect further focussed data by completing 2
standardised fitness tests. These tests are recognised as measures of leg power are
simple to perform and give accurate results.
The fitness tests that I used to back up the information collected from the general
game analysis were the standing long jump and standing vertical jump.
Vertical Jump Test (Sergeant Jump)
The athlete stands side on to a wall and reaches up with the hand closest to the wall.
Keeping the feet flat on the ground, the point of the fingertips is marked or recorded.
The athlete then stands away from the wall, and jumps vertically as high as possible
using both arms and legs to assist in projecting the body upwards. Attempt to touch
the wall at the highest point of the jump. The difference in distance between the reach
height and the jump height is the score. The best of three attempts is recorded.
The second fitness test done was:
Standing Long Jump Test (Broad Jump)
The athlete stands at a line marked on the ground with feet slightly apart. A two-foot
take-off and landing is used, with swinging of the arms and bending of the knees to
provide forward drive. Measure the longest distance jumped, the best of three tries.
The jump must be repeated if the athletes falls back or uses a step at take-off.
Once both tests were done, a class average was taken for both jumps and my distances
were compared.
Following my analysis I was able to identify my development needs in basketball.
From the general analysis my data showed that in rebounds where I was in a position
to win rebounds I was winning less than a 1/3 overall and less than ½ of my defensive
rebounds. I should have been winning more than these and the video showed that I
was not jumping powerfully enough. When I compared my score to others in my team
I was ranked lowest. Only winning 30% of my rebounds compared to some players
who were wining 60 – 70% clearly showed that me power in a game situation was
poor. This put our team at a disadvantage, particularly when playing man to man
defence.
From my fitness tests, my results were as follows:
SCORES
VERTICAL JUMP
BROAD JUMP
MYSELF
43 cm
1.90 m
TOP SCORE
Average
65 cm
50 cm
2.62 m
2.08 m
From these scores it is clear that my leg power is poorer than the rest of my team. I
am clearly well below the class average in both the SVJ and the SLJ. This
information helped back up the data gathered from my general analysis. Having the
results from both sets of data has help me decide that clearly I have a lack of power in
my legs which is affecting my performance in the game. I will therefore carry out a
training programme which focuses on improving leg power within basketball.
Preparation of the Body
Homework Question 3
To ensure the methods by which I gathered information on my CRE were appropriate
I had to ensure they were valid (measured CRE) and reliable ( collected as accurately
as possible).
To ensure my general data was appropriate, I played a competitive game of basketball
resulting in the data coming from a whole performance context. The data was valid as
I focussed on an aspect of performance that would be affected by CRE. By looking at
work-rate and movement throughout the game I could see if there was any change
over time as this would be an indicator of CRE. Also using man to man defence and
matching up players in terms of ability ensured that there was plenty of data as there
is more movement involved compared to playing zone defence.
To ensure that the data was reliable and accurate, the game was videoed. This enabled
me to go back and look at the game in more detail, using pause and rewind to look at
the aspects of play more closely. If there were any instances of change of pace for
reasons other than a lack of C.R.E. then they were discounted. These included when
ball goes out of play, the player I was marking stood still or there was a free throw.
In splitting the sheet up into 5 minute sections, I would be able to make a clear
comparison between the different stages of the game and to compare work-rate.
I also had a space to record pulse and by wearing a pulse meter I was able to get an
average over the 5 minutes. This would tell me if I was working anaerobically.
When doing my focussed analysis, I also did a number of things that ensured that the
tests were appropriate, valid and reliable. Firstly the test was appropriate as it is a
recognised test that is used for measuring C.R.E. The test has been proven as a
predictor of VO2 max an important indicator of CRE. It is also reliable as the same
results are gained each time the tests is repeated. Finally it is a practical test to carry
out as it is easy to administer. This information can then be kept for future reference
and used for comparisons.
Having gathered my data on CRE and discovered that I had a specific weakness I
used the information to set goals for my future development. Because I had a
weakness I needed to carry out a training programme to improve my work-rate.
Setting clear targets that are Specific, Measurable, Appropriate, Realistic with a
Timescale (SMART) can help make your training effective.
Targets can help keep your training focussed on your needs as an individual and they
set a benchmark by which you can measure success. If the targets are challenging but
achievable they can help motivate you to keep working hard.
From my general analysis I set myself a target to increase the number of sprints I made in the
last quarter of the game to at least 66% of those I made in the first quarter. This was
measurable and quite challenging.
From the focussed analysis I
wished to improve my score in the Multi Stage Fitness test up to the class average, over 6
weeks. This gave me a clear target in a set time. By using targets in this way my training
would be clearly focussed and at the end I would have something by which I could measure
success.
4.
How did you apply the Principles of Training to your training programme to
improve Power? Give an example of a programme you used.
6-Week Training Plan for Power
Power – Using weight training and plyometrics as methods of training. The emphasis
is on powerful movements in both methods.
Monday
Wednesday
Friday
Week
Saturday
1
Plyometrics
Weights
80 jumps
4 exercises
40 low impact
3 sets
(e.g. backboard jump)
6 reps x 70% 1RM
40 medium impact
(e.g. leg press, leg
(e.g. barrier hop)
extension, leg curl)
2
Plyometrics
Weights
3
Plyometrics
100 jumps
40 low impact
40 medium impact
20 high impact
(e.g. depth jump)
Weights
5 exercises
4 sets
7 reps x 80% 1RM
Plyometrics
100 jumps
40 low impact
40 medium impact
20 high impact
Games
4
Plyometrics
Weights
Plyometrics
Games
5
Plyometrics
Weights
Plyometrics
Games
6
Plyometrics
120 jumps
40 low impact
40 medium impact
40 high impact
Weights
6 exercises
4 sets
8 reps x 90% 1RM
Plyometrics
120 jumps
40 low impact
40 medium impact
40 high impact
Games
While carrying out my programme I had to apply the Principles of Training to
ensure the programme was effective
To make the Plyometrics specific, I knew it would be game related as all the
jumping is a main part of basketball, also using a basketball will make this
training even more game related. Plyometrics is a proven method of training
to help improve power. Finally to ensure it was specific to my ability I started
on the low impact jumps as I was a beginner to power training.
In the principles of training I mad sure my training contained Progressive
overload. To start frequency, I gradually built up from 2 sessions a week to 3,
but still making sure I had 48 hours rest after each session. In this way I
ensured my muscles had plenty of time to recover.
To ensure intensity was met I made sure every jump was done at close to
100% as I could. As I got better I increased the number of medium and high
intensity jumps, where the height of my jump was increased by using
obstacles and platforms to jump from. Because power training is high intensity
it is important to allow full recovery so my work to rest ratio was 1:6.
Finally duration was increased gradually from 80 to 120 jumps per session. I
measured the length of training through jumps not time.
Finally, I did the training regularly for 6 weeks and to ensure Reversibility did
not start and the gains I had made would then be lost.
Whilst doing weight training, I focussed on doing exercises that were very
specific to Basketball and Power. In particular leg exercises that would
improve my jumping height. These included leg press and leg extension. By
setting my training load based on my own maximum(1RM) I was ensuring I
was meeting my own specific needs.
In terms of progressive overload, I trained with a frequency of 2/3 times a
week combining weights and plyometrics. While doing weights I focussed on
an Intensity of between 70 – 90% of my 1R.M. I progressed up the percentage
of my 1R.M. as I worked through the weeks. In Terms of Duration, rather
than focus on time, I worked on 6 – 8 reps, 3 – 5 sets and 4 – 6 different
exercises ranging from 80 to 190 lifts.
Following my 6 weeks, I re-tested my 1R.M. and started again at 70 % of my
1R.M.
By carefully applying the principles of training to my own programme for
power, I was able to ensure my training was effective in improving my overall
performance in basketball.
5. Training can take place:
- Within an activity ( Conditioning Approach)
- Out with the activity
- Through a combination of both.
Select one of the above and discuss why it was appropriate for you to train
using the selected approach
I felt it was appropriate to me to train using a combination of training within
and out with the activity. In this way I was able to get the advantages of both
types of training. It also helped with access to facilities in order to carry out
training 3 times per week, which was needed to improve my CRE.
When training within the activity I carried out a number of on court drills
using skills from basketball, for example; continuous lay ups; passing up court
in pairs; defensive shuffle; and dribble and shoot. By doing each drill for 8
minutes each and ensuring I was keeping my pulse inside my training zone I
would be working on my CRE. In following sessions I was able increase the
duration of my training to ensure progression.
When training out with the activity I chose to do Fartlek runs. The runs were
done on a 200m track where I varied my pace between walking, jogging and
sprinting. This form of running was more specific to basketball as it involved
the varied pace of a game situation. By increasing the duration from 30 mins.
and increasing the sprint and reducing the walk, I was able to add progression.
The advantages and disadvantages of training within the activity for CardioRespiratory Endurance training were that, firstly the advantages are that
having a conditioned approach is game related so its fun which in turn gives
you more motivation. Also conditioned approach is specific to your sport.
This means you can develop ways of improving your C.R.E. in game
situations. Having training game related also makes it very specific and easier
to transfer practice into the real game.
There are disadvantages of having a Conditioned Approach to C.R.E. training
is that the skills that you use during the practice must be very simple so that
you put all your energy into improving C.R.E. and not other things, for
example if you can’t do the skill automatically then you would spend more
time fetching the ball, so the effort for C.R.E. will not be as good as if you do
it with skills you can do automatically. Some more advanced players may find
sessions repetitive and boring, particularly if the drills are very simple.
Finally, you need access to a facility and other players, which can be a
problem in some cases.
When training out with the activity you are able to focus clearly on the fitness
improvements and not get sidetracked into developing skills. Also I had easy
access to a track and could train at any time and not restricted to access to a
basketball court. For this reason I chose to include 2 Fartlek runs and 1 On
Court session in my weekly training programme.
By using a combination of approaches I hoped to take on the advantages of
each and minimise the disadvantages. Also in practical terms I was able to
combine weekly team training on court with my own Fartlek runs to ensure I
had 3 good varied training sessions per week. In this was I was fulfilling the
principles of training for CRE
6. Select one phase or period of training and describe the content of a
training programme you used during this phase or period. Discuss how you
monitored your performance during this phase or period of training.
There are three main training phases when participating in sport. You will
often plan and implement a personalised training programme in order to
improve your performance. I have chosen the Preparation period or preseason. During this period much of the hard work is done to raise fitness levels
up to the standard needed to compete effectively in matches during the
Competition period. I would use a progressive programme to increase my
fitness levels after a less intense Transition period or off-season.
An example of my six week programme to improve my CRE. is outlined below.
Monday
Fartlek
30 minutes
Jog – 100metres
Sprint – 50 metres
Walk – 100 metres
Wednesday
On court drills
30 minutes
6 x 5 minute
MSFT*
Friday
Fartlek
30 minutes
Jog – 100metres
Sprint – 50 metres
Walk – 100 metres
2
Fartlek
On court drills
Fartlek
3
Fartlek
35 minutes
Jog – 100metres
Sprint – 75 metres
Walk – 75 metres
On court drills
35 minutes
7 x 5 minute
MSFT
Fartlek
35 minutes
Jog – 100metres
Sprint – 75 metres
Walk – 75 metres
4
Fartlek
On court drills
Fartlek
Games
5
Fartlek
On court drills
Fartlek
Games
6
Fartlek
40 minutes
Jog – 75metres
Sprint – 100 metres
Walk – 75 metres
On court drills
40 minutes
8 x 5 minute
Fartlek
40 minutes
Jog – 75metres
Sprint – 100 metres
Walk – 75 metres
Week
1
MSFT
Saturday
Game Analysis
Game Analysis
* MSFT- Multi stage fitness test
This programme included 3 sessions per week to meet the demands of the preparation
period with a one day rest between sessions. I had one on court session along with the
rest of my team and carried out two off court Fartlek sessions on my own. I
progressively overloaded my training by increasing the duration of my training and
also increasing the intensity, by reducing the recovery by sprinting longer and
walking less. Throughout the programme I wore a heart rate monitor and ensured I
was working within my training zone. ( 70-85% of my max heart rate.) I this way I
was increasing my level of fitness up to that needed for a competitive game. As you
can see we included warm up games after 3 weeks of training.
To monitor my training to see if it was being effective I carried out both a general
game analysis and a focussed fitness test before training. These would act as a bench
mark which I could use to measure my progress.
I repeated the Multi stage Fitness test in the middle and the end of my 6 week
programme and could see that I was making progress towards my goal of improving
my score by one level. I also conducted the game analysis just before the season
started to see if my workrate had increased and been maintained over the whole game.
By monitoring in this way I was able to see if my training had been effective.
I also kept a Training Diary throughout my training. In this I noted ; distances covered
during Fartlek runs; number of drills in on court sessions; pulse rates and recovery
times; test scores; game statistics and personal observations on how the session had
gone( too easy, too hard?) By monitoring in this way I was able to adjust my training
where necessary and ensure that my progression was effective. For example in week 4
I found the training very hard and decided not to add on progression in week 5 but to
carry on at the same level for one more week. After that my observations showed I
was coping and therefore added progression in week 6.
By monitoring my training during the Preparation period of training I was able to
check my hard work was being effective and that I was going to be ready at peak
fitness when the first game of the season started.