TRAINING PROGRAMS IN BASKETBALL

(COACHING)

SUZEL JUSTIN Y. LIM P.E 31 MR. IAN B. LAMPAS

MACROCYCLE
1 YEAR PREPARATION
GENERAL PREPARATION FOR 3 MONTHS: y y y MAY JUNE JULY

1. GENERAL WEIGHT TRAINING

Chest Weight Training Shoulder Weight Training Biceps Weight Training Triceps Weight Training Back Weight Training Bench Press, Push-ups, Flies Military Press, Lateral Raises, Front Raise Curls, Hammer curls Dips, Pull-Downs Seated Rows, Lat Pull-Downs, Pull-ups

Quadriceps Weight Training Squats, Leg Extension, Lunges Hamstring Weight Training Abdominal Training Leg Curl Machine, Dead lifts Sit-ups, abs crunch, abs reverse crunch

2. CORE STRENGHT y Abdominal crunches y Back extension y Crunches y Crunches with twist y Crunches with ball y Push-ups y Squats 3. PLYOMETRICS y Rotations y 90 Degree Jumps y Alt Straddle y Lateral Skating

y y y y y

Squatted Jump Bench Jump Rope Jump Side Jumps Board tapping

4. FLEXIBILTY DRILLS y DYNAMIC STRETCHING y ISOMETRIC STRETCHING y STATIC ACTIVE STRECTHING y STATIC PASSIVE STRETCHING y BALLISTIC STRETCHING y PNF STRETCHING 5. MOBILITY DRILLS y NECK ROTAION y SHOULDER ROTATION y ELBOW BENDS y WRIST ROTATION y WAIST ROTATION y TOE TOUCH y HIP MOBILITY y MODIFIED PUSH UPS y MODIFIED SIT-UPS y BACK LIFT y SQUATS y CALF RAISE y SIT-UPS 6. STABILITY y SATNDING HAMSTRING STRETCH y PARTIAL CURL y SINGLE LEG LOWERING y DOUBLE LEG LOWERING y OPPOSITE LEG AND ARM LIFT y BACK BRIDGE y FRONT BRIDGE

y y

SIDE BRIDGE BACK EXTENSION

7. AGILITY y SPRINT y LADDER DRILLS y CONE DRILLS y RING DRILLS y BOX DRILLS y SPRINT LATERRAL SHUFFLE 8. MEDICINE BALL y KNEEL TO PUSH UP y SINGLE LEG CHOPS y SLAMS y FIGURE OF EIGHTS y MEDICINE BALL LUNGE CROSS OVER y SINGLE LEG V-UPS y MEDICINE BALL OBLIQUES y LATERAL FLEXION WITH STABILITY BALL y REVERSE CURLS y

SPECIFIC PREPARATIONS FOR 3 MONTHS y y y AUGUST SEPTEMBER OCTOBER

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDA Y SUNDAY

FOR CENTER 2 HRS/ PASSING FOR SMALL FORWARD 3HRS/3 POINT SHOOTING FOR POWER FORWARD 1 HRS/ PRACTICE SHOOTING WITH REBOUND FOR GUARD 2 HRS/ PASSING, RECEIVING, SHOOTING FOR POINT GUARD/ PRACTICE SHOOTING, DRIBBLING. TEAM BUILDING/TEAM GATHERINGS REST DAY

PRE- COMPETITIVE FOR 3 MONTHS y y y NOVEMBER DECEMBER JANUARY

TUNE-UPS TWICE A MONTH

y y y y y y

U.D.M VS. ST.JUDE U.D.M VS. PMMS U.D.M VS. PLMUN U.D.M VS. ARELLANO UNIVERSITY U.D.M VS. PLM U.D.M VS. UMAK

COMPETITION- 2 MONTHS y y FEBRUARY MARCH =PISCUAA

TRANSITION- 1 MONTH y APRIL

This phase is used to facilitate psychological rest, relaxation and biological regeneration as well as to maintain an acceptable level of general physical preparation. This phase lasts between 3 4 weeks (maybe longer) but should not exceed 5 weeks under normal conditions.

MESOCYCLE
1 MONTH PREPARATION

WEEK 1
y y y y y MONDAY - STRENGHT TRAINING- HEAVY LOAD TUESDAY - ENDURANCE TRAINING WEDNESDAY-STRENGHT TRAING- MODERATE LOAD THURSDAY - ENDURANCE TRAINING FRIDAY - STRENGHT TRAINING- MODERATE TO LIGHT LOAD

WEEK 2
y y y y y Monday - Strength Training - Heavy Load Tuesday - Endurance Training, Intervals, Agility Drills Wednesday- Strength Training - Light Load, and BASKETBALL Drills Thursday - Endurance Training, Intervals, Agility Drills Friday - Strength Training - Moderate Load

WEEK 3
y y y y y

Monday - Heavy weight work and light basketball practice Tuesday - Basketball practice followed by intense endurance work Wednesday- Basketball practice Thursday - Basketball practice followed by moderate weight work Friday - Plyometric drills for 15 min. and moderate basketball workout.

MICROCYCLE
1 WEEK PREPARATION

MONDAY (7-10 am)

y y y y y y y 7:00 7:15 7:15 8:30 8:35 9:00 9:45 7:15 STRETCHING 7:30 WARM-UP 8:30 JOGGING 8:35 WATER BREAK 9:00 PRACTICE SHOOTING 9:45 PLAY 10:00 COOL DOWN

TUESDAY (1-4pm)
y y y y y y y 1:00 1:15 1:30 1:55 2:05 2:30 3:45 1:15 STRETCHING 1:30 WARM UP 1:55 JOGGING 2:05 WATER BREAK 2:30 PRACTICE SHOOTING,BALL HANDLING AND DRIBBLING 3:45 PLAY 4:00 COOL DOWN

WEDNESDAY (7-10 am)

y y y y y y y 7:00 7:15 7:15 8:30 8:35 9:00 9:45 7:15 STRETCHING 7:30 WARM-UP 8:30 JOGGING 8:35 WATER BREAK 9:00 PRACTICE SHOOTING,COURT DRILLS 9:45 PLAY 10:00 COOL DOWN

THURSDAY (1-4pm)
y y y y y y y 1:00 1:15 1:30 1:55 2:05 2:30 3:45 1:15 STRETCHING 1:30 WARM UP 1:55 JOGGING 2:05 WATER BREAK 2:30 PLYOMETRICS, COURT DRILLS, ENDURANCE EXERCISES 3:45 PLAY 4:00 COOL DOWN

FRIDAY (7-10 am)

y y y y y y y 7:00 7:15 7:15 8:30 8:35 9:00 9:45 7:15 STRETCHING 7:30 WARM-UP 8:30 JOGGING 8:35 WATER BREAK 9:00 PRACTICE SHOOTING,COURT DRILLS, AGILITY EXCERCISES 9:45 PLAY 10:00 COOL DOWN

SATURDAY y TEAM BUILDING

SUNDAY y REST DAY