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Day 1: short and energetic Day 2: exercise intensely Day 3: relax and revive the activity Day 4: moderate exercise
1.
2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12.
Naam, basketball cv, maatschappelijke functie, opleiding, heb je een jaarplan? 15 Waarom is planning belangrijker (geworden) op niveau? Inleiding Wat plan je? Opdracht 1 (30 minuten) + presentatie Performance van coach en spelers? Kennis periodisering PAUZE Doelstellingen macrocyclus Opdracht 2 (25 minuten) + presentatie Voorbeeld Macro Basketball Trainingplan Voorbeelden Leervragen
Meer competities Financiele motivatie atleten (World league atletiek, ISU,FIFA,FIBA) Betere samenwerking coaches (delen) Betere informatieuitwisseling (en mogelijkheden) Farmacie Monitoring atleten LTAD( bescherming talentontwikkeling) Wat bedenken jullie nog meer?
mijn situatie?
in
praktijk (context) en dan begin je pas met leren! Wat moet je van te voren inschatten/weten?
Waarde filosofie sportorganisatie Doorlooptijd Sterktes / zwaktes Continue competitie Wat zijn de assets? Beslissers / beslisvariabelen (Ton Boot, Maarten van Gent Oostende)
Welke
elementen zouden kunnen voorkomen in een jaarplan? Maak een methodische opzet voor een team
A. U14 nationaal B. U20 rayon dames C. Heren senioren 1 eerste divisie (18-35 jaar)
Groepjes van 4 Opdracht duur (15 min) + korte presentatie (5 min
Voorbeeld Basketball
METHODOLOGICAL CONTENT OF TRAINING IN BASKETBALL
TECHNIQUE
TACTIC
CONDITION
PSYCHOLOGICAL
OTHER
OFFENSE
OFFENSE
DEFENSE
INDIVIDUAL
INDIVIDUAL
ENDURANCE
SPEED
GROUP
GROUP
TEAM
TEAM
Passing from offense to defense Passing from defense to offense
MOBILITY
COORDINATION
CONDITIONAL FACTORS
COGNITIVE FACTORS
EXTERNAL FACTORS
GAME PERFORMANCE
PSYCHOLOGICAL FACTORS
COGNITIVE FACTORS
TECHNIQUE-TACTIC
TECHNIQUE-TACTIC
CONDITIONAL FACTORS
General-specific condition Strength-endurancemobility-coordination
6. Kennis periodisering
Periodization
is planned longterm variation of the volume and intensity of training to prevent overtraining and promote optimal performance at the desired time.
Volume-
amount of work performed per exercise, per day, per month (sets x reps) Intensity- the power output of the exercise (power = work/time)
Training
intensity- Average mass lifted per exercise, per week, per month Exercise intensity- Monitored by calculating the relative intensity (% of 1RM) Training volume- estimated by volume load Exercise volume- estimated by average weight lifted
Alarm
Macrocycle
-long period of time, one year Mesocycle - medium length of time, several weeks to several months Microcycle- short length of time, one or more weeks
Periodization involves shifting training priorities from nonsport-specific activities of high volume and low intensity to sport-specific activities of low volume and high intensity over a period of many weeks to prevent overtraining and optimize performance.
PreparatoryTransition-
Competition-
Maintenance Peaking
Active
rest-
Hypertrophy/endurance
phase- low to moderate intensity (60-75% 1RM) and high to moderate volume (3-6 sets, 10-20 reps) Strength phase- high intensity (80-90% 1RM) and moderate volume (3-5 sets, 4-8 reps) Power phase- high intensity (30-40% and 75-95% 1RM) and low volume (3-5 sets, 2-5 reps)
Phase
1 = Hypertrophy/Endurance Phase
Highest volume (3-5 sets, 8-12 reps) Lowest intensity (60% to 75% of 1RM)
level of athletes conditioning) Establish neural & muscular base (adaptations) Low intensity aerobic activity Agility progression Flexibility progression
Phase
Moderate volume (3-5 sets, 5-8 reps) Intensity (80% to 88% 1RM) Moderate intensity aerobic activity Moderate intensity plyometric training (Levels 1-5) More complex lifts first Multiple joint movements before single joint Agility & flexibility progression Towing/Downhill activities (Speed development) Recovery times between sets based on energy systems ratios
2 = Strength Phase
Phase
Low volume (3-5 sets, 2-4 reps) High intensity (30-40% and 80% to 95% 1RM) Full recovery between sets (energy systems
3 = Power Phase
The
ratios) High intensity aerobic activities & plyometrics Power moves multi-joint Plyometric drills separate from RT days Agility & flexibility progression
VOLUME
REST
1-4 reps 1-2 sets 4-8 reps 3-4 sets 8-12 reps 4-6 sets 12-15 reps 5-7 sets
4-6min 2-3min
STRENGTH
60-75%
<60%
30-90s
<30s
5-7 week
Modification
to Matveyevs original periodization model, break between high volume training and high intensity training
Ideally
2-3 weeks max In sports with long season, may last months Peaking- very high intensity (>93% 1RM) and very low volume (1-3 sets, 1-3 reps) Maintenance- moderate intensity (80-85% 1RM) and moderate volume (2-3 sets, 6-8 reps)
Restoration
Remain
physically active Lasts 1-4 weeks Mental and physical break from sport
The traditional model is commonly referred to as linear due to the gradually progressive microcycle increases in intensity over time. The undulating or nonlinear model involves large daily (i.e., within the week or microcycle) fluctuations in the load and volume assignments for core exercises.
PERIODIZATION 120
100
Intensity/Volume
80
60
40
20
Kotov
(USSR) 1917 Dyson (GBR), A new system of training 1946 Ozolin (USSR), toevoegen wedstrijdkalender en klimaatfactoren Matveyev Kritiek via Tschiene, Bondartchuk en Verchoshanski Tudor Bompa Issurin (block periodization) Fleck (undulating model)
Opdracht 2: Maak voor elk van de elementen uit opdracht 1 een doelstelling en geef aan wanneer die bereikt moet zijn. Maak een planning op macroniveau.
Maand
Verdediging techniek Augustus Close out Help and recover Boxing out + rebounding Denial the pass Verd v.d. insnijdende speler Ready stance Collapsing Openen naar de bal Pressure stance Septembe Verd v.h. screen r Help and recover Boing out + rebounding Verd insnijdende speler Help the helper
Verdediging tactiek Combinatie verdediging (triangel and two) Run and jump (5-5 hele veld; jump switch) Verd vd penetrerende speler Fish hooking Combinaties verdediging (triangel and two) Run and jump (blitz switch; jump switch) Special situations (vrije worpen) No ball area Stick defense Calling
Aanval techniek Hookpass Fake cross over dribble Tweehandig onderhandse lay up Balvaardigheid Vrije worpen
Aanval tactiek 1-1 quick break klassieke break triple treat position out-of-bounds reading the defense man meer situaties
Behind the back pass Fake cross over dribble Jump shot Hook shot Rebounding Balvaardigheid Vrije worpen
1-1 aanval gebaseerd op give and go fakes out of bounds reading the defense man meer situaties
% 10 % 20
~ %30
% 20 % 10
~ %30
% 20 % 20
~ %40
TOTAL:
% 100
TRAINING PLAN
Analysis of the past Preconditions of the athlete Preconditons of the coach Preconditions of the club Neccessities
PRECONDITIONS
PRACTICE
planning that is combined with long-term training and periodization during special cases. Middle, high and very high training load is used in variable adaptation. Includes 1-3 week durations used within the annual plan to reach a short-term goal. In special cases, it can last up to 4-5 weeks. Should be supported by recovery training adapted to the characteristics of the team.
Block training should not start with high training loads. Resting, fun practice, massage, sauna etc. speeds up the recovery process. The flow of load intensity should be standardized as much as possible.
Middle
Prepare atheletes physically, mentally, psychologically and emotionally for intense loads
4-6 days 3-4 days 2-3 days 1-2 days 1-2 days 3-4 days 14-21 days
(Conditioning,
Technique, Tactic)
Each characteristic of the athlete is developed separately. For example, conditional specifications, such as strength, stamina, and speed are developed uniquely.
Many characteristics such as conditioning, technique and tactic are developed together.
Requires time. Trained characteristics need to be adapted to each players position. This training may cause boredom for players, such as weight lifting, stamina running.
COMBINED TRAINING
Training effect is multipurpose and motivating. Desired characteristics are developed according to specific sports branch. Time is saved.
It is relatively difficult to adjust the degree of the training load. It is difficult to organize the training load.
The effect of conditioning training can decrease from time to time. A lot of factors, such as motivation, players position, and time, can affect training.
In-Season Training
FOCUS OF TRAINING 1. Preparatory Period 2. Preparatory Period A B Competition Period
Specific Training (Conditioning-TechniqueTactic are developed separately) Combined Training Specific Training for Competition
IMPORTANT: The main focus of training should adapt to different team structures, to special cases and to competition schedules.
20
20
30 50 50
30
40
70
50 50
70
80
60
80
06.08.200..
Tuesday
12.08.200..
Monday
A15
A16 A17
Program 1B Technique+Tactic Program 1B Technique+Tactic Program 2+Combined Technique+Tactic Program 1B+Technique Program 2+Technique
13.08.200..
3. WEEK
17.08.200..
18.08.200.. 19.08.200.. 20.08.200.. 21.08.200.. 4. WEEK 22.08.200.. 23.08.200.. 24.08.200.. 25.08.200..
Saturday
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday
A23
Running+Program 3A
REST PERIOD
A24 A25
A26
A27 A28 A29 A30 A31
Program 3A+3B
Technique+Tactic+Conditioning
Scrimmage
Program 3A+5A
REST PERIOD
26.08.200.. 27.08.200.. 28.08.200.. 5. WEEK 29.08.200.. 30.08.200.. 31.08.200.. 01.09.200.. 02.09.200.. 03.09.200.. 04.09.200.. 6. WEEK 05.09.200..
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday
A32 A33 A34 A35 A36 A37 A38 A39 A40 A41 A42 A43 A44 A45
Technique+Combined Program 3A+5A Technique+Tactic+Conditioning Technique+Tactic Combined+Program 2 Technique+Tactic+Conditioning Match Match REST PERIOD
Preparation Camp (Block Training) Preparation Camp (Block Training)
06.09.200..
07.09.200.. 08.09.200..
Friday
Saturday Sunday
A46
A47 A48
15.09.200..
16.09.200.. 17.09.200.. 8. WEEK 18.09.200.. 19.09.200.. 20.09.200.. 21.09.200.. 22.09.200..
Sunday
Monday Tuesday Wednesday Thursday Friday Saturday Sunday A57 A58
REST PERIOD
Technique+Tactic +Conditioning Program 2+Technique+Shooting
A59
A60 A61 A62 A63 A64
Technique+Tactic
Technique+Tactic+Conditioning Tactic+Shooting Championship (Match) Championship (Match) Championship (Match)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday A65 A66 A67 A68 A69 A70
REST PERIOD Technique+Tactic+Conditioning Conditioning+Shooting Technique+Taktic Scrimmage Tactic Running REST PERIOD
9. WEEK
30.09.200..
01.10.200.. 02.10.200.. 10. WEEK 03.10.200.. 04.10.200.. 05.10.200.. 06.10.200..
Monday
Tuesday Wednesday Thursday Friday Saturday Sunday
A71
A72 A73 A74 A75 A76 A77 A78
Technique+Tactic+Conditioning
Technique+Tactic Shooting+Technique Technique+Tactic Camp Camp Camp EUROPEAN CUP (1. Match) REST PERIOD
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday
11. WEEK
A83
A84 A85 A86 A87 A88 A89 A90 A91
Camp
Camp Camp EUROPEAN CUP (2.Match) REST PERIOD Technique+Conditioning Technique+Tactic+Conditioning Combined+Shooting Technique+Tactic Technique+Tactic+Conditioning
12. WEEK
17.10.200..
18.10.200..
19.10.200.. 20.10.200..
Friday
Saturday Sunday
A92
Tactic
REST PERIOD REST PERIOD
NO
Program 1A
EXERCISE Half Squat Bench Press
REST
Between Sets:
APPLICATION
10 - 4
3-5
5-7 minutes
Between Reps:
1-2 minutes
1 Set ~ 1300 kg
27,5x4 % 25x6 22,5x8 20x10
10 4
35
MEDIUM 40-60%
Medium Tempo & Continuous
Between Sets:
Between Reps:
1 Set ~ 640 kg
Calf Raises 3 10 4 35
MEDIUM 40-60%
Medium Tempo & Continuous
Between Sets:
Between Reps:
1 Set ~ 810 kg
Military Press 4 10 - 4 35
MEDIUM 40-60%
Medium Tempo & Continuous
Between Sets:
5-7 minutes
1-2 minutes
Between Reps:
1 Set ~ 640 kg
Program 1B
# EXERCISE Half Squat
METHOD : Pyramidal
# OF REPS # OF SETS
INTENSITY HIGH 70-90% Explosive Tempo HIGH 70-90% Explosive Tempo HIGH 70-90% Explosive Tempo HIGH 70-90% Explosive Tempo
REST
Between Sets:
APPLICATION
6-1
4-6
%
% %
Between Reps:
1 Set ~ 885 kg
Between Sets:
Between Reps:
1 Set ~ 380 kg
Between Sets:
Between Reps:
Between Sets:
5-8 minutes
1-2 minutes
1 Set ~ 380 kg
Between Reps:
1 Set ~ 380 kg
Program 2
# EXERCISE
# OF REPS
GOAL : Quick strength spesific to basketball METHOD: Circuit training in repitition method form
# OF SETS
APPLICATION
Lying on back, bring arms up 20-30 and forward with seconds 2 - 3 10-15 kg weight
40-60 seconds, complete rest principle 40-60 seconds, complete rest principle
Program 2
# EXERCISE Lying on back with a 10-15 kg weight, arms fully extended, lift above your chest. With a 2.5 kg dumbbell in each, lift each arm with palm facing out, one at a time
Wearing a 5-7 kg vest jump onto block (legs together) and stand up straight, jump to floor and repeat
GOAL : Rapid strength work-out specific to basketball METHOD: Repetition method in the form of circuit training INTENSITY HIGH Explosive Tempo REST APPLICATION
# TIME OF SET OF
SETS
40-60 seconds, full rest principle 40-60 seconds, full rest principle
20-30 seconds 2 - 3
Program 3A
GOAL : Developing jumping strength along with technique METHOD : Deep jumping (shock) method INTENSITY : High explosive movement tempo RESTING : Full rest principle, 2 minutes between sets SET : 3-5 sets (30 Jumps=1 Set)
Note: Block height should be between 50 & 130 cm. Jump continuously from block to floor to the next block Dynamic adaptation principle is applied. Different applications are done according to power level.
Program 3B
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12.
GOAL : Shooting strength along with technique METHOD : Repetition Method using balls of diff. weights INTENSITY : High explosive movement tempo SET : 2 3
20 Over head passes with 3 kg medicine ball Rest 20 passes each with basketball Rest 20 passes each with 800 gr. heavy ball Rest 20 passes each with basketball Rest 20 passes each with 800 gr. heavy ball Rest 20 passes each with basketball Rest
Notes: Different pass types are done in other sets Approximately 120 passes are done in one set
Program 4
Strength Endurance
GOAL: General conditioning work-out specific to basketball METHOD: Circuit Training INTENSITY: Medium to High (depending on goal), Continuous Tempo DURATION: 30-45 seconds SET: 2 sets, (during 2nd preparatory & comp.
phase)
1. 2. 3. 4. 5.
Passing 3 kg medicine ball standing 1 m. apart 3 m. sliding steps from left to right, forward to backward Passing 3 kg medicine ball standing 6 m. apart Passing basketball standing 6 m. apart With a medicine ball in hand, they meet in the middle using sliding steps (standing 10 m. apart). 6. Throwing a medicine ball to each other while doing situps. 7. Jumping (players face each other). 8. Jogging sideways on the court with knees raised. 9. Coordination jumps over the medicine ball forward, backwards, left side and right side 10. Knife movement with medicine ball.
APPLICATION: Work out is done with groups of two.
CONCLUSION
Basketball has a specific structure with unique external factors. Thus; basketball requires specific attention in terms of performance pre-conditions and preparations, different from other sport branches.
In summary: Planning for basketball training should be designed in order to reach a desired goal at a specific time and place, should be selected in light of training science of the specific sport type and should include details specific to the sport.
Grasshoppers / Lokomotief
Onderdeel Uitleg ballside-helpside filosofie Uitgangspunten Body control: the basic of stance Basisverdediging
Techniek
Nr
Basicstance Push-step-slide
Dot drill Quick Lateral Step Drill Quick Vertical Step Drill
1 6 7
Dropstep Close-out Wall-and-blockstance Taking the charge Aanvaller met bal op ballside Schijnbeweging achter/voor Dribbelen Ready stance Reactstance Pointingstance Wall-and-blockstance Close out
Loko-flyer 11 Loko-flyer 11 Loko-flyer 11 Loko-flyer 11 First step drill First step drill First step drill Held-ball drill Trio Drill Quick Hands Individual Drill One-on-one under Control Just One-on one Channeling Drill Cut inside or outside drill Covering the Baseline Full court Zigzag Drill One-on-one Lane Drill Defending The Individual Drive Straight-Line Tough Fight Aggressiveness and one-on-one Quick Feet Individual Drill 5 5 5 3 2 4 18 19 20 21 22 23 24 25 27 28 29 16 17
Shooting Strength Mechanics & Arc ** Range 2 point Range 3 point Catch & Shoot Shoot off dribble Back to Basket Use of weak hand Rebounding ** Individual Strength Attitude ** Accept criticism ** Cooperation ** Work ethic ** Team play ** Hops Speed Quickness
Dribbling Strength Goes both ways Sees the floor ** Handles pressure Speed Dribbles with purpose Under control ** Penetrates to hoop Ability to finish Defensive Stre ngth On the ball Off the ball Transition ** Help Recover to man Close out Anticipation ** Team concepts **
Passing Strength Vision ** Court sense Turnovers Play maker Catches well ** 2 handed 1 handed Overhead Overall Strength Scorer Rebounder Defender Play maker Understands game Sets screens Cuts/Uses scr eens Asset to team **
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