Research Paper: Sport: Basketball More

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[. . .] Then each athletes' Peak Power (PP) was calculated as being the highest value over a 5-second period of testing; their mean power was calculated as being the average power via 30 seconds of testing and their fatigue index was determined as being the lowest value over a 5-second period divided by the highest value over a 5-second period were calculated for each participant (Changela, & Bhatt, 2012). One of the greatest assets that this test offers for athletes who specialize in basketball is that it calculates a truly raw score of anaerobic fitness. This is mostly because the test forces the athletes to use muscles that they don't rely on as heavily in ways that they rarely engage in. Such a task gives the trainer or coach a truly baseline assessment of where a basketball player stands in terms of fundamental anaerobic health.

Suicide Sprints

Suicide sprints are simple, classic and ideal test to administer to athletes because they truly give coaches and trainers a clear look at the cardiovascular health and endurance of particular athletes. During this test, an athlete has to sprint from one end to another on the court, reaching specific mark or line. Once this line has been reached, the athlete has to whip around touch their original starting point, and repeat the process as many times as the coach specifies. This test can be as short or as long as the trainer determines, based on how comprehensive or basic a look at the cardiovascular health and endurance is desired.

Player in Question: The player in question is a Point Guard. After administering all of the tests above to this particular athlete, all of his scores were average or slightly below average in comparison to the scores recorded for professional athletes. This means that he needs to improve his cardiovascular health as well as his anaerobic health, as well as his speed on the court and his ability to make fast, precise movements over and over again. The point guard needs to be extremely adept at engaging in full-on explosive energy after periods of rest and be able to direct that energy in specific and concerted ways, communicating clearly with the rest of his team. "The point guard is often thought of an extension of the coach on the floor, or the "quarterback," or floor general. So the point guard must have a close working relationship with the coaches and be very "coachable." he/she should know exactly what the coach expects of him/her, and what team strategies to use at a given time" (Gels, 2013). Thus the burden of skills and dexterity which are placed upon point guards is indeed formidable and it means that their training program needs to be incredibly rigorous, not just in-season, but off-season, pre-season and post season. As some coaches say, a basketball team is only as strong and as talented as their point guard. The best point guards on some of the most notable teams are the ones who have a tremendous amount of speed, jumping capabilities along with physical strength to deal with defenders on the opposing team who often have an enormous amount size and strength (Cissik, 2013). Any training program for a point guard needs to fully develop and cultivate these multifaceted aspects of athleticism. (Cissik, 2013).

Point Guard Pre-Season Workout

The off-season is the time to be cultivating the player's ability for speed, agility and conditioning, primarily through the act of drills. The following drill regime was inspired by the work and expertise of John Cissik (2013).

Day One

Backs squats and bench presses: 3x6- 10 at 80-90%

Deadlifts, bent-over rows, and military presses: 3x6- 10 at 80-90%

Stick drills at 1x3-5

Standing springs (3-5x20 yards) and start-and-stop sprints

Day Two

Hang Clean, hang clean pulls, push jerk: 3x4 at 60-70%

Counter-Movement Jumps: 3x10

Day Three

Front squats: 3x8 at 60-70%

Lunges, good mornings: 3x15 each leg

Reverse Hypers and calf raises: 3x15-20

Standing Long Jumps: 3x10

Sprints: increasing and decreasing sprints: increasing intervals of 30 yards x 3 / decreasing intervals of 30 yards x 3

Day Four

Dumbbell bench press and single-arm dumbbell press: 3x15

Dips and pull-ups: 3x total

Bicep curls and tricep extensions: 3x15

(Cissik, 2013).

This workout is so ideal and so multi-faceted for the off-season it will keep the point-guard in elite shape and work to bringing his cardiovascular, anaerobic fitness and strength levels all to an above-average level. This is the starting point that this point guard needs to approach the season at.

In addition to this cardiovascular and strength training focus that this work out has, pre-season training also needs to include drills which will focus on the agility of the athlete. The following drills will help heighten the response and reaction time of the athlete.

Drill: Hit the Cutter

This drill focuses on the ability of the point guard to move quickly while dribbling and completing a series of events: the guard needs to simultaneously attack the defender while passing to a wing player creating "a back door cut for a left-handed layup" (Coleman, 2013). The point guard should be able to execute this maneuver on the right side as well as the left side; the second part of the drill involves the guard faking a pass, followed by two strong dribbles and an executed jump shot (Coleman, 2013). Ideally, this drill should be completed with two chairs at the corners of the free throw line and two chairs above the low-post boxes: with each bounce pass the chairs should be avoided (Coleman, 2013). Each practice on both sides of the court should be a total of three minutes (Coleman, 2013). This exercise is so ideal because it forces the player to draw upon the skills developed during the off-season workout, while developing new skills of agility and reaction time.

Spin It Drill

This drill forces the guard to use a spin dribble to move the ball in a reverse direction and hit the back door cutter from the wing (Coleman, 2013). The guard then must dribble to the corner, followed by spin dribbles to again move the ball in a reverse direction to the free throw line, using a bounce pass to hit the baseline cutter (Coleman, 2013). For the full benefit of this drill, the spin move needs to be practiced for three minutes on each side and the guard needs to practice not passing and pulling up for a shot (Coleman, 2013).

Together, these drills will offer forced repetition and practice in agility and responsiveness in the players. These drills should be conducted in conjunction with cardiovascular and strength training.

In-Season Training

In addition to cardiovascular and strength training for point guards which is standard, in-season training needs to contain exercises that are tailored to certain ball-handling techniques that point guards need to be able to execute cleanly and immediately. Drill in the in-season need to focus on two ball passing with slides, with the coach and player at half-court passing two balls (SPARTANpt.com). Another effective drill is for the player to dribble tennis balls down the full court, catching the tennis balls from the coach (SPARTANpt.com). Other drills involve the player catching the ball and going two steps and floater from all angles, ultimately doing 20 in a row: removing the dribble forces the player to zero in on footwork and release (SPARTANpt.com).

These drills in conjunction with the cardiovascular, strength and endurance training are designed to help the point guards develop a greater level of precision in their work, as well as to help them stop and go more easily (Springer, 2012). Furthermore, these exercises make it more likely that point guards will be able to engage in misdirection with a greater level of effectiveness as well as be able to set up more successful retreat dribbles and pass of dribbles (Springer, 2012).

Post Season/Off-Season Training

Post season training is essential for improvement and is dependent upon examining clearly and honestly the mistakes that were made during the season to determine where the need for improvement lies and how this can be best addressed. The cardiovascular and strength training established in the off-season need to be intensified with faster run times and heavier weights. There needs to be a greater level of difficulty in all areas so that the foundational level of skills that the player boasts is stronger and faster that is more able to deal with shorter recovery times.

The post-season workout should really focus on the weak spots that the player exhibited during the season, but focusing on things like free throw shooting, tipping drills, spot shooting, under the backboard drills and other moves to solidify the agility so necessary to a point guard.

References

Bangsbo, J. (2006). Training and testing of the elite athlete.Copenhagen Muscle Research

Centre, 4(1), 1-9.

Changela, P.K., & Bhatt, S. (2012). The correlational study of the vertical jump test and wingate cycle test as a method to assess… [END OF PREVIEW]

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Sport: Basketball More.  (2013, May 3).  Retrieved June 17, 2019, from https://www.essaytown.com/subjects/paper/sport-basketball/6342181

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