| Structuring team workouts that
by Jackie Ansley - Performance Training originally published in Coaching Women's Basketball magazine
Some players are great shooters, but lack the physical speed and strength to be great defenders. Others possess tremendous speed and explosive power, but lack the body control to be efficient at the basket. As a coach, it is our job to identify these individual strengths and weaknesses and develop strategies to maximize each player's potential in a team setting. The postseason is unique in that our focus switches from our players' strengths to win a game, to their weaknesses and strategies to increase their overall potential (attacking players' weaknesses). The question is how to address players' individual weaknesses consistently enough to produce physical improvement without having to conduct 15 different training sessions. The answer is simpler than you may think. You hold a team session, but with time for individual focus. Continue reading for a sneak peek into the method behind the madness of developing the individual player! Structuring a consistent and progressive workout program for each individual player, in conjunction with the team's strength and conditioning program, is the key to success. During every team workout, each player will spend 10 to 15 minutes attacking their weakness or weaknesses. To get started, keep the programming very simple. Break the training up into four or five areas of focus and identify which players need help in these areas. For example, increase movement speed, power/strength development, early reconditioning/core strength and injury prevention, hand-eye coordination and reaction, and/or advanced training where multiple movement patterns are combined. The initial session of the training program will be basic. As each player improves in her respective areas of weakness/weaknesses, the program will become more and more challenging by adding multiple movement patterns together. Understand that it takes time and a consistent detailed effort to make positive gains and see responses; so, take advantage of the valuable time in the postseason. Below is a sample outline on how to structure a team workout, while including individual needs. Included is a more detailed example of five areas of focus with drills to show how this time can be utilized depending on the player's weaknesses and focus. I will be following this sample outline during my on-court session in the Courtside Expo at the 2012 WBCA National Convention, when I will explain further and demonstrate multiple drills that can be utilized to enhance your postseason training. Hope to see you in Denver!
- Increase Movement Speed - Power/Strength Development 1. Power jumps with/without viper (two feet explosive vertical power) - 4x10/1x10 2. Single leg stationary power hops (one foot explosive vertical power) - 2x10 each - Early Reconditioning/Core strength and injury prevention 1. Plank hold and leg lifts 2. Medball throws (standing) Side throws to wall/partner - 3x20 each side - Hand-eye coordination and reaction 1. Crazy ball throws from coach (off floor/off glass); two-hand catches (high and low bounces) - 2x10 2. Single arm catches and throws - 2x10 each 3. Strobe glasses with catches (both eyes/single eye) - 5-8 min total - Advanced Training 1. Power jumps with/without viper using strobe glasses for offensive rebound and put back - 3x10/1x10 rebound and make with/without viper 2. Lateral ladder to sprint out and sprint into ladder (deceleration and acceleration on balance and with speed) x3-5 each
|
|
|
Structuring team workouts that also focus on individual needs
