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How can basketball help develop physical fitness
How can basketball help develop physical fitness
Basketball - health benefits - Better Health Channel
Summary
Read the full fact sheet
- Basketball teaches you about being a good team player and can be a great social sport.
- Adults should check with their doctor before taking up basketball.
- Basketball puts a lot of stress on the body and injuries can happen, so warming up, stretching your muscles and joints, and cooling down is important.
- Make sure you have plenty of fluids on hand and rehydrate regularly.
Basketball is one of the most popular sports in the world and one of the most widely viewed. It is a team sport that involves two teams of five active players each trying to score points against one another by throwing a ball through a 300 cm (10 feet) high hoop (the ‘basket’) under organised rules. It is played on both indoor and outdoor courts.
The size of the court, height of the basket, size of the basketball, and length of time that the game is played, can all vary according to the age, size and skill level of players.![]()
Basketball is a fast moving game that involves a lot of variety, including shooting, dribbling, passing, rebounding, defence and much more.
Health benefits of basketball
Basketball involves a lot of starting and stopping. While not renowned as an aerobic sport, it is still a great workout that can help you:
- burn calories (an hour of basketball can burn 630–750 calories)
- build endurance
- improve balance and coordination
- develop concentration and self-discipline
- build up muscle.
Other benefits of basketball
As well as being a great way to stay fit, basketball can also:
- help you to make new friends and see them regularly teach you about being a good team player
- be played by people of all ages and all abilities
- be played all year round because it’s usually an indoor sport
- be a fun game that kids of all levels and ages can enjoy
- be practiced alone – all you need is a ball and a hoop (and you can find a hoop in most local parks and school grounds)
- be played and enjoyed with as few as two people (although official games require 10 players).
Getting started with basketball
Although official games of basketball require 10 players, you can play a game of basketball with just one other person. You can also go out and shoot baskets by yourself. If you want to play basketball competitively, you can become a member of a team and get involved in local competition. Check out your local sports centres and associations for information on how to join a team, or start your own.
Basketball equipment
One of the great things about the game is that apart from having a basketball, you require very little other equipment to play. However, as basketball involves a lot of running and jumping, it can also be wise to have:
- basketball or sports shoes that provide good ankle support
- mouth guards
- protective knee and elbow pads.
Basketball and children
Basketball is a great way for kids to get active and have fun. ‘Aussie hoops’ is a national introductory basketball program for primary school children, started by Basketball Australia and the Australian Sports Commission.
It provides primary school girls and boys of all ages, abilities and skill levels, with the opportunity to play basketball and develop sport and social skills in a safe environment.
The program is delivered at local schools, community centers and local stadiums throughout Australia, by local associations and trained professionals. To find your local association, contact Basketball Victoria on (03) 9927 6666.
Some general tips
Suggestions include:
- Adults should check with their doctor before taking up basketball.
- Be aware that basketball is a fast-action game with lots of running, jumping, pivoting and twisting, so injuries and accidents can happen easily.
- Basketball puts a lot of stress on the legs, especially the knees and ankles, and puts pressure on tight shoulders.
- Protect yourself by becoming strong and flexible, as basketball is a very physically demanding game.
- Warm up and stretch your muscles and joints before hitting the court.
Also cool down and stretch after playing. - Make sure you have plenty of fluids on hand and rehydrate regularly.
- Don’t overdo it (this will depend on your age and condition). Mix it up with other low-impact sports.
- While playing in a full team competition is great, you can also have fun and benefit from a small space, a basket and a game of one on one.
Where to get help
- Local council
- Local basketball club
- Basketball Australia Tel. (02) 9469 7200
- Smartplay Tel. (03) 9674 8777
Things to remember
- Basketball teaches you about being a good team player and can be a great social sport.
- Adults should check with their doctor before taking up basketball.
- Basketball puts a lot of stress on the body and injuries can happen, so warming up, stretching your muscles and joints, and cooling down is important.
- Make sure you have plenty of fluids on hand and rehydrate regularly.
- Smartplay Preventing Basketball Injuries Fact Sheet. 2007, Smartplay Victoria. More information here.
- Why is basketball a great sport for kids?, Basketball Victoria. More information here.
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10 Physical and Emotional Benefits
Basketball is an enjoyable sport that suits many skill levels and ages, owing to its worldwide popularity.
A standard basketball team has five players per side. You can also play two-on-two or three-on-three games, or even on your own. With indoor courts, you can play basketball year-round.
The main objective of the game is to score points by shooting the ball through the hoop. You use defensive strategies to prevent the other team from scoring.
You can play basketball with a playful or competitive spirit. Either way, it’s a fantastic way to gain strength, coordination, and muscular endurance.
Plus, you’ll have the opportunity to be a part of a team and a larger community.
Read on to learn more about how the physical, emotional, and social benefits of playing basketball can improve your overall health and well-being. You’ll also learn how to get started if you want to pick up the game.
1. Strengthens muscular endurance
Playing basketball requires agility, strength, and stamina. You must quickly move and change directions using high-intensity, short-duration muscle contractions.
You’ll also need muscular endurance, which is the ability of muscles to repeatedly apply force for an extended period. You can increase your muscular endurance by playing basketball and doing exercises to build lower and upper body strength.
You can also focus on strengthening your core and back muscles. This will have a positive effect on your stamina, energy, levels, and performance.
2. Builds healthy bones
Playing a team sport, such as basketball, can provide unique physical and mental health benefits.
Research from 2018 found that playing a team-based sport has a positive effect on bone strength.
People who played handball and football were shown to have more bone mineral density than those who were sedentary.
3. Improves balance and coordination
Playing basketball requires you to develop hand-eye and foot coordination as you maintain your balance throughout the movements. As you play, you need to move your body quickly as you jump, pivot, or change direction.
Basketball requires you to use motor skills such as shooting, passing, and dribbling. You’ll also become skilled in rebounding and defensive moves. Maintaining a strong body will help you perform all of these movements with greater ease.
4. Develops fundamental movement skills
Playing basketball offers youth the opportunity to develop the motor skills necessary for development. Research from 2018 points to the effectiveness of basketball in enhancing the fundamental movement skills that children need to learn.
Playing basketball helps to improve motor coordination, flexibility, and endurance. It also encourages speed, agility, and strength. These skills are shown to have a positive effect on promoting a healthy body weight and encouraging more physical activity, which can enhance cardiorespiratory fitness and self-esteem.
5. Improves body composition
In a 2018 study, researchers found that playing basketball had a positive effect on overall body composition. In this study, untrained men underwent 3 months of street basketball training, which had a positive effect on overall fitness and body composition. After the training, the men increased their lean body mass and lowered their body fat percentage.
6. Boosts heart health
Regular physical activity helps to improve heart health and overall fitness levels. According to research from 2019, basketball increases resting heart rates, which has a positive effect on cardiorespiratory fitness. This is linked to a lower chance of developing cardiovascular disease.
7. Develops self-confidence
You may develop self-confidence as you find your voice and learn more about who you are in a new situation. As a team, members can encourage, motivate, and support each other. They can also point out areas that need improvement, which can lead to positive growth.
Success on the court can extend into other areas of your life, and you may find that you have a newfound belief in yourself and your abilities.
8. Lowers stress
Engaging in physical activity releases endorphins, which are the feel-good, or happiness, hormones. Endorphins may boost your mood, promote relaxation, and reduce pain. They can also alleviate depression, boost self-esteem, and enhance your work performance.
Playing basketball will also help you hone your concentration skills by staying focused on the game. This may also help you develop present-moment awareness or mindfulness. These tools may be effective in allowing you to deal with anxiety in other areas of your life.
9. Encourages team spirit
Playing basketball helps foster a sense of community and teamwork. You may have the chance to positively interact with people from different backgrounds, which can broaden your perspective.
Plus, you’ll learn to play fairly and graciously regardless of the outcome of your performance. Your teammates and you can aim to be supportive, positive role models for each other.
10. Develops communication skills
As you interact with your teammates, you may learn new ways to communicate verbally and nonverbally. You’ll have the chance to talk to your teammates and listen to what they have to say.
Most likely, there will be time to communicate before, during, and after a game or practice. Whether you learn to speak up or stay silent more often, positive communication skills will bring benefits to your athletic, personal, and professional life.
Basketball is suitable for a variety of abilities and ages, making it accessible to a wide range of people.
If you or your child wants to start playing basketball, there are several ways to begin.
If you want to play basketball competitively, join a team or league in your area. Check out local athletic or basketball clubs or sports associations. If you want to play basketball informally, you can shoot hoops on your own or with a few friends.
Here are a few basketball drills and practice ideas.
Once you find a public or private court, the only equipment you’ll need is a basketball and comfortable, supportive athletic shoes. Shoes designed especially for basketball are helpful, but they’re not essential. Optional safety gear includes mouth guards, knee and elbow pads, and ankle and knee braces. You can also use athletic tape and protective eyewear.
Talk to your doctor if you’re new to fitness or have any medical conditions that affect your performance. If you have injuries, especially in your shoulders, hands, or lower body, talk to a doctor.
Basketball is an excellent way to get in shape and stay active.
You can play it at a moderate or strenuous intensity. Putting in some time on the courts can help you gain strength, flexibility, and endurance.
You’ll learn to move your body in different ways as you jump, pivot, and twist. Plus, you’ll have the opportunity to connect with fitness-minded individuals and work on being a good teammate.
People of a variety of ages and skill levels can participate in basketball, whether it’s a neighborhood pick-up game, competitive league, or weekend tournament. You’ll be certain to gain satisfaction as you reap the benefits of the game, progress on your own path, and most importantly, have fun.
Basketball for children - what is useful, at what age to play
Basketball is one of the most popular sports games. Basketball for children is considered one of the early sports, because kids can be enrolled in the first lessons from the age of 3. But the most important advantage of basketball is its accessibility.
Sections for children are available in schools and neighborhood clubs, and classes are often free.
And if you are not ready to give the child to the section, just buy him a ring and a ball and hang it on your site and the kid will already be busy in sports, which means he will get the maximum benefit for development.
Benefits of basketball for children, what qualities it develops
Before sending a child to a section, parents should know how basketball is useful for children and what qualities it develops.
First of all, like any team sport, basketball develops social skills. Working in a team, children learn to help each other, care about common interests and work for the good of the team.
Moreover, this basketball is an excellent emotional release. It helps the guys throw out negative energy and get positive emotions. Along with this, character is tempered during classes, and the child learns to go towards the goal, sacrificing his own desires and needs.
Basketball also helps to get rid of complexes. This is especially true for tall girls who are noticeably taller than their peers.
In a team where all players are taller than average, the girls no longer feel like a black sheep, but gain self-confidence and begin to be proud of their height.
The influence of playing basketball on the physical development of a child
The influence of playing basketball on the physical development of a child is also strong. First of all, the guys involved in this sport develop endurance, and all muscle groups are strengthened. Basketball practice - these are jumping, running, swinging arms, tilts and squats, which allow you to develop all muscle groups and strengthen the heart and blood vessels.
In addition to the general health benefits, basketball will also help prevent the development of certain diseases that result from an inactive lifestyle.
What's more, basketball develops:
- Overview of vision. Due to the fact that the player must constantly keep an eye on the ball and other players, the field of view is improved.
Children learn to manage peripheral vision and train their eyes; - Reaction speed. Often during a match, an athlete must make lightning-fast decisions on which the outcome of the game depends. This helps children learn to respond quickly to emergency situations;
- Mindfulness. Through intense play, attention and memory develop, which not only has a beneficial effect on the playground, but also in studies and everyday life.
Given these facts, the question of what basketball gives a child can be answered that classes will strengthen physical, mental and mental health. That is why basketball is often recommended to children suffering from reduced attention and weak immunity. But not all children can benefit from basketball, you can find out what kind of sport is suitable for a child here.
Does playing basketball make children grow
It is often said that basketball makes children grow, but is it really true? Recent studies have shown that yes, indeed, he can help the baby grow up, but is not able to grow a giant out of him.
The increase in height is due to the straightening of the spine, which is stretched during jumps. Also, a slight increase in growth contributes to the strengthening of the muscles of the back and legs.
But to say that basketball can significantly affect the growth of an athlete is wrong, there is no scientific justification for this.
The fact that in the sections all children are really tall is explained simply - short children simply leave this sport, because they cannot compete with tall athletes, as a result they move on to other sports, for example, volleyball, where they need both tall and undersized athletes.
At what age can a child play basketball
For preschool children, basketball is available from 3 years of age. Often this game is played in physical education classes in kindergarten. Of course, such a crumb will not be taken to the section, but at this age the child can already be introduced to the ball and the net.
Professional basketball training for children starts at the age of 5-6 years.
At this age, you can enroll in a section at the sports palace, both boys and girls are accepted. The first 4-5 years the guys work out together, and only at the age of 10 the coach forms the men's and women's teams.
Basketball for beginners is more about general physical training and familiarity with the ball. In the first years of training, the coach pays special attention to the development of endurance, so most of the training takes place in the fresh air.
In the gym, the guys learn different techniques and combinations, and also learn how to hit the basket. According to statistics, it is in their youth that children are more likely to encounter injuries in basketball. This is due to not yet developed coordination and lack of skills in programming movements.
That is why sports insurance for basketball at this age is a necessity, because it will reimburse the costs of treatment and provide the young athlete with high-quality rehabilitation, which will prevent the occurrence of fatigue injuries and chronic injuries in the future.
Age characteristics of children in basketball
Age characteristics of children in basketball are a fundamental factor in drawing up a schedule and training plan.
Consider how the load of basketball players changes with age:
- 3-5 years. At this age, kids still do not know how to memorize the rules of the game and listen to the coach. All classes are held in a playful way and are aimed at developing coordination of movements and mindfulness;
- 5-7 years old. During this period, special attention is paid to the physical development and increasing the flexibility of the child. The goal of the trainer is to maximize endurance and strengthen all muscle groups. Also at this stage, children begin to learn the rules of basketball and learn various tactical and dynamic techniques;
- 7-9 years old. This is the age at which real training starts. At the age of 8, children can already participate in competitions. Now all their work is aimed at the result of the whole team.
During these years, the main task of the coach is to teach the guys to interact with each other; - 10-12 years old. At this age, men's and women's teams are formed. Now the team is becoming a real family with common goals and objectives. Most often, it is at this age that the first victories occur;
- 12-14 years old. At this age, children learn to program their movements. This is a very important stage for every basketball player, because the final result of the maneuver depends on it. At this time, the main task of the coach is to hone the movements of each player to the ideal;
- 14-16 years old. This is the time to master tactical thinking. The brain of a teenager is already ready to solve tactical problems and make quick decisions. At this moment, the coach already sees which of the guys can become a real champion;
- 16-18 years old. This is the age when a teenager must show all the acquired skills. Strong players are formed into teams to participate in important competitions.
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At this time, the start in a sports career begins, because the guys already have sports categories and can participate in adult competitions.
If you want to grow a real champion out of a child, a section at a school or a sports palace is a good place to start. Later, by the age of 7, the basketball section for children should be focused specifically on professional activities. Such a section can be found in any city, because this sport is very popular. You can choose a section closer to home in our catalog of sports schools and sections.
Basketball is one of the sports for children, which has a minimum of contraindications and a maximum of benefits. Classes on the playground and in the gym can be the best hobby for a child, because during the game the guys learn true friendship. Moreover, basketball for children will also help parents in raising a teenager, because the child will grow up in a healthy company and he simply will not have time for nonsense.
On the development of the physical qualities of basketball players
copies of Swiss watches
The purpose of writing this work is to summarize the practical experience of developing the physical qualities of high-class basketball players.![]()
It is possible that this experience can be in demand by representatives of other sports, as well as become a guideline in the training of young talents striving for the heights of mastery.
You won't find anything new here. From the known, the appropriate one was chosen, lined up in the optimal order and tested in the training process. You should not blindly repeat someone else's experience, but the knowledge gained will probably help you create your own unique pedagogical technology.
“…No man will show you more than what lies half asleep at the dawn of your knowledge. And the teacher, walking in the shadow of the temple, surrounded by students, gives them not his wisdom, but only faith and the ability to love. If he is truly wise, he will not invite you into the house of his wisdom, but will only bring you to the threshold of your own mind. The astronomer can tell you about his understanding of space, but he cannot give you his understanding.![]()
A musician may sing to you about the rhythm that surrounds us, but he cannot give you the ear to catch the rhythm, or the voice to repeat it. And he who is versed in the science of numbers can tell you about the world of weights and measures, but he cannot lead you there. Because the insight of one person does not spread its wings on another. And each of you stands alone before God, so each of you must be alone in your knowledge of God and understanding of the Earth ”(Khalil Gibran (“Prophet”, “On the Teaching”)).
The physical qualities that the science and practice of sports speak of include flexibility, strength, speed, endurance and agility. We will talk about their importance for a successful basketball game and their effective development.
Sports physiologists and practicing coaches identify a number of the most essential and stable requirements that determine the nature and features of a reasonable planning and conduct of the educational and training process, including the development of physical qualities or, in other words, the improvement of physical conditions.
Progress of results can only be ensured by overload. It should be understood as a training effect that exceeds the usual level, in response to which the body receives an incentive to increase the trained function. It must be remembered that the conditional “corridor”, along the lower border of which the threshold of stimulating action passes, and exceeding the upper one is harmful to health, is very, very narrow. For example, this applies to the effort when stretching muscles, the weight of weights in strength training, the length of the cross-country distance, etc.
A coach's knowledge is a prerequisite for an athlete's injury prevention, because a pupil is completely defenseless against the instructions of a mentor, especially at the beginning of his career.
Any physical quality is both acquired and “fades out” in the absence of training effects or inadequacy of the load. These time periods are known to science and confirmed in practice.
It is impossible to get a result quickly, but it can be saved only with the help of regular work.
Under load, only those systems of the body are trained, on which we act strongly enough for the effect to appear. To play basketball, you need very specific qualities in a very specific amount. When choosing the nature and magnitude of the training load, remember the appropriate scale of priorities for a basketball player. Basketball has a wide variety of requirements. Much needs to be taught and developed, and the time for this is catastrophically short. Doing too much, we just lose it.
Knowing a lot of exercises and methods should not be used in order to apply everything, but in order to choose the optimal minimum from the total mass. A great athlete or an "ordinary" person - each of us is a unique biosystem with a set of abilities unlike any other. Some people, according to their data, are more suitable for successful basketball lessons, some are less promising.
In any case, the coach must always and in everything take into account the individuality of the ward.
The main task of a mentor, the cornerstone of his work, is to help the pupil reach his "ceiling" in the development of qualities, skills and knowledge, while maintaining the athlete's health as much as possible. Trying to encourage the player to “jump over your head”, and even more so someone else’s, is a gross mistake.
Playing basketball and basketball exercises encourage the body to develop physical qualities (do we make an exception for strength?). This important circumstance should be taken into account when planning the work. First, it is necessary not to quantitatively exceed the limit of the permissible load on one or another organ and function. Secondly, the interaction of training effects of loads can be positive, negative or neutral. That is, for a good "soup" you need the right combination of ingredients.
Athletic results in many sports, and basketball is a vivid example of this, depend on skills (technique, dexterity) and the level of development of physical qualities.
The proportion is approximately 50:50. Every coach should take care of these components. But the approaches to them are fundamentally different.
The skill is built mainly at the moment of work, here it is quite appropriate to use the principle “you can’t spoil porridge with butter”, without going to extremes, of course. In physical training, a combination of load and rest is effective. Reasonable rest is the key to success in improving "physics".
All of the above applies equally to flexibility, and to strength, and to speed, and to endurance. Dexterity is somewhat different, but that's a separate conversation. Perhaps also because basketball dexterity is the main and irreplaceable quality in the game.
1. Injury safety
Do not sacrifice the animal in yourself for the human (the wisdom of the Taoists)
In any production, and the training process is the real production of the ability to play basketball, paramount attention should be paid to labor protection and safety rules.
In order to change something, it is necessary to act, in our case, to influence a person. Man is a biosystem, always striving for balance. Any onslaught meets opposition: if the body has sufficient resources to fight back, the “attack” will be reflected. When the system is weak, the load brings certain destruction, eliminating which the body will also build up the affected part (function), make it stronger, more resilient, faster, etc.
Overexposure or their cumulative effect will result in harm: injury, illness or death. Sometimes this happens when doing one particular exercise.
Exercises cannot be divided into traumatic and non-traumatic, but, according to statistics, some of them are leading in terms of the number and severity of injuries. Why? Everything that is effective is not safe, and even very dangerous in inept hands. Failure to understand the essence of the exercise leads to the following consequences:
— it is impossible to explain and teach the correct execution of the exercise, which increases the risk;
- untimely application of the exercise;
- the exercise is offered to both the “small”, and the “old”, and the “lame” .
..
All that has been said equally applies not only to means, but also to methods.
Coach's competence is the key to the athlete's health. You cannot offer something that you do not know, do not feel and would not do yourself.
The Parable of Sugar
“Jalaliddin Rumi is one of the pillars of Sufism (a mystical trend in Islam). Many people came to him for advice and words of wisdom. Once a neighbor woman came to Rumi with a boy and said:
— I have already tried all the ways, but the child does not obey me. He eats too much sugar. Please tell him this is not good. He will obey because he respects you very much.
Rumi looked at the child, at the confidence in his eyes, and said:
— Come back in three weeks.
The woman was completely bewildered. It's such a simple thing! It's not clear... People came from distant countries, and Rumi helped them solve big problems right away... But she obediently came in three weeks. Rumi looked at the child again and said:
- Come back in three more weeks.
Here the woman could not stand it and dared to ask what was the matter. But the sage only repeated what he had said.
When they came for the third time, Rumi said to the boy:
- Son, take my advice, don't eat too much sugar, it's bad for your health.
- Since you advise me, I will not do it again, - the boy replied.
After that, the mother asked the child to wait outside for her. When he left, she asked Rumi why he didn't say those words the first time they met, because it's so easy? Jalaliddin confessed to her that he himself liked to eat sugar, and before giving such advice, he had to get rid of this weakness himself. At first he thought that three weeks would be enough, but he was wrong...
One of the signs of a true Master is this: he will never teach what he has not known himself. The master is honest, and first of all - with himself. His words correspond with their realization. The Master's words come from personal experience, the wisdom lives within him, not in the scriptures.
Here it is difficult not to recall the Chan saying: “When a good person preaches a false doctrine, it becomes true. When a bad person preaches a true doctrine, it becomes false."
Yes, with one exercise, the problem happens, but more often the total cumulative effect of inadequate quantity, intensity and combinations of individual types of load harms. So there is an injury out of the blue and "it is not known why."
It is possible to avoid this to some extent. A stupid one will step on the same rake twice, and a smart one twice, but on different ones. For a positive result, it is not necessary to do anything, very often something should simply be avoided.
There is no need to train for more than an hour and a half in a row, because science and practice have established that only forty minutes of a lesson can effectively load a student, and devote the rest of the time to warming up, hitting, repeating simple exercises. Try to avoid two workouts a day. Do not work more than six days in a row without a full day off.
Do not exercise more than three times a week.
Each team has individual players. The team cannot be injured or tired, but the sum of the weakened functional states of the players may be below the conditional critical level.
Cadres decide everything. Think about a person. An undertrained athlete is helping the team by 80-90% of his potential, and an injured athlete is “zero”, he simply does not exist.
It is very important to monitor the condition of the players: subjectively - your opinion, conversations about sleep, appetite, desire to train; objectively - pulse, orthotest and other functional tests. Do not be afraid to reduce the load up to the release of patients from training. In planning collective loads, you need to focus on the weak. Better let the strong fail.
Recovery and load are connected by one thread. The coach must provide the athlete with the opportunity to recover, but it is equally important that he wants, knows how and can use it.
Sleep is a necessary time and a comfortable place (bed, bed).
Nutrition - what, how much and when. Plus sports supplements, sauna, massage…
It's important to understand and remember: there are no restorative loads. They will always delay recovery by slowing it down. Passive rest and empty pastime are sometimes very effective in the struggle for sports results.
We end this chapter with where it all starts, namely, mental health care, which by definition is a state of well-being in which a person is able to realize their own potential, cope with stress, work productively and contribute to life of your community. Perhaps the answer lies in the fact that our body is a functionally inseparable extension of the brain, and vice versa.
It is impossible to give advice in every situation, but the bottom line is that all the work of a coach should be, like a sponge, saturated with concern for injury safety and the health of their students.
2. Warm-up
No matter how easy it may seem, you need to prepare for it.
Preparation in sports is usually called a warm-up. There is nothing more famous, everyone knows that before physical activity it should be. But the attitude of athletes and coaches to the warm-up is ambiguous. In words, everyone recognizes its necessity, but in reality, many imitate this work or ignore it altogether.
What should be the warm-up if we still want to prepare for classes and competitions? Answer: adequate and safe. After all, most injuries are the result of mistakes during the warm-up period.
In a simplified view, a sports "bio-machine" consists of executive organs, which include bones, muscles, tendons and ligaments, a control apparatus, by which we mean the central nervous system, and "home front workers" - internal organs. First, we prepare the actuator, heat it up and stretch it. At the same time, internal systems - the heart, lungs, and so on, are also activated.
Usually, warming up is monotonous work of low and medium intensity for 4-8 minutes (jogging, cardio, jump rope, etc.
). Some coaches use ball exercises or outdoor games to warm up. However, this comes with a certain risk.
Warm up followed by stretching exercises (6-12 minutes). When the body is warmed up and stretched, it is logical to move on to a special part in which the "general staff" (CNS) remembers how to control the upcoming movements. It is necessary first in small, then in medium, and then at a high pace to do the elements and bundles of elements of those movements that will meet in the main part of the lesson. It is advisable to do it in no smaller amplitudes than during normal execution. As it is correct, it takes from four to six minutes (in the pre-game warm-up - 10-15 minutes).
Thus, you need to plan for preparation from 15 to 30 (before the competition) minutes. For a more efficient use of time, it is possible at the time of stretching exercises to learn in practice the location and purpose of body parts and the muscles that set them in motion. In the special part, emphasis should be placed on the correct technique of techniques, especially when they occur at a slow and medium pace.
We must not forget about the state of mind. It is recognized and proven that emotions seriously affect the pattern of movement. It is in the warm-up that the necessary mood is laid, the prerequisites for courage. From a well-conducted warm-up, game and training discipline follows.
3. Flexibility
Flexibility is a property of the musculoskeletal system that determines the limits of movement of the body's links. Her role for the player is important, but auxiliary. Not a single athlete has stopped playing basketball because of poor flexibility. Everyone has it individually, it is largely an innate quality. However, it is necessary to have a sufficient level of development of flexibility. In basketball, it can be achieved through simple stretching exercises.
They have a number of positive effects. It has been scientifically proven and confirmed in practice that stretching gives the muscles qualities that improve strength and coordination capabilities, protects against injuries, and contributes (especially after exercise) to the fastest recovery.
Various means and methods of muscle stretching are known. All physical culture of the second half of the twentieth century was saturated with jerky-springy movements. At the turn of the century, the so-called static method took over. The muscle is stretched like a tight rubber until a slight discomfort is felt and held in the achieved position for 20-40 seconds. There is also a ballistic method or, for example, PNS (proprioceptive neuromuscular stimulation).
Almost every sport has its own traditional approach to the choice of means and methods of stretching, which takes a certain amount of time and effort. Given the basketball specifics, it is reasonable to stretch from 6 to 12 minutes in the warm-up before training or a game and 4-6 minutes in the cool-down (after the entire load).
For the best organization of this process, it is necessary to choose a set of exercises, determine the methodology for performing these exercises and constantly follow it.
The following tips are also useful to consider:
- It is best to teach stretching by example. Here, more than anywhere else, the position that the coach is the player's partner is appropriate. When you yourself perform the exercise and enjoy it, your enthusiasm is easily transferred to the students, and they quickly begin to adopt the same attitude towards this area of \u200b\u200bphysical development.
— Stretching is a purely individual process. Explain to the wards that there is no place for competition in it. There should not be any norms or load limits. Do not force athletes to overexert themselves. Soon they will learn to dose the load in accordance with their own capabilities. The best success is achieved in the most natural way, giving the most pleasure.
— The main thing is for athletes to realize that each of them is a unique creature in its own way with a strictly individual potential of physical abilities. All that a person can do is show what he is capable of, and nothing more.
4. Power
Before we decide to do something in the best way, we should ask ourselves: is it necessary?
An exciting game - basketball - has existed for over 100 years. Millions of people around the world have played, are playing and will continue to play with the orange ball. The vast majority of them, especially before the 80s of the twentieth century, did not consider strength training necessary to improve the quality of the game. Such great masters as, for example, Larry Bird, never lifted weights. Some Soviet trainers categorically forbade strength training and even punished those who were seen with dumbbells in their hands.
The game changes rapidly. Remarkable masters Karim Abdul-Jabar, Whit Chamberlain, Larry Bird turned basketball into a real art. But since big guys like Karl Malone, Michael Jordan, Shaquille O'Neal came to the fore, there's no going back. Basketball has become a muscular sport. And now most of the players are actively swinging, realizing that in every match they will have to face an opponent who knows firsthand what hard strength training is.
An interesting question: why did this happen? Probably, the answer should be sought in the financial side of the matter. Sports is an industry. Big sport is a big industry. Basketball has become one of the favorites of commercialization. Millions of fans come to the arena, turn on TVs and computers in the hope and desire to see a spectacle where huge and powerful “gladiators” will come together in a fight. Who will create an idol for himself from an athlete whose bones are only covered with leather, and then also buy a T-shirt with his name on it? Today, everything is working to ensure that the game and its participants appear in the most favorable light, and the result would be unpredictable. Even refereeing is loyal with regard to contacts, power struggle. Thus, athleticism has become one of the components of basketball, and every coach, every player should take the development of strength seriously.
Speed, endurance, flexibility, dexterity are somehow trained through game situations, but strength is not.
This is explained by the fact that the stimulus for its development are exercises that a person can repeat about 12 times. In game situations, this happens very rarely. Basketball, first of all, is a game of accuracy, timeliness and ingenuity. The path to strength lies only through strength training:
— After exercise with weights, testosterone levels rise, which can accelerate protein synthesis and increase the athlete's aggressiveness.
— The muscular corset, which is formed under the influence of strength training, is a protection against injuries.
- Well-developed muscles are provided with tone, and it gives the whole movement the main "priming", which improves coordination, increases speed and, as a result, basketball agility.
- Strength indicators are improved directly.
Super strength does not provide a tangible advantage, but a certain level of it is required. A high-class player must have a lot of knowledge, skills and abilities. Acquiring everything you need and maintaining it at the proper level requires an enormous amount of time and effort.
That is why the training should be guided by the principle of reasonable sufficiency. Otherwise, you will not achieve what you want, there will be no time for recovery and other important components of training.
How to measure the right force? The following opinion deserves attention: an athlete who is able to perform a squat with a barbell on his shoulders or chest with a weight equal to one and a half mass of his own, six or more times, and squeeze a barbell lying on his chest, on which a weight equal to his own, six or more times, can be considered strong enough. An athlete who is able to perform a squat with a barbell on her shoulders or chest with a weight equal to her own, six or more times, and squeeze a barbell lying on her chest, on which a weight equal to 0.7 of her own, six or more times, can also be recognized. strong.
Practice shows that the vast majority of players do not achieve these indicators during their career, but it is important to strive for them.
And not jumps, but step by step, taking into account all objective and subjective factors.
Strength training should begin with the first basketball session. At first, these should be very simple exercises to overcome the resistances of your own body. Gymnasts, acrobats and wrestlers have the richest experience in the development of young athletes. Don't reinvent the wheel - borrow what's already there.
Bring a player to the gym and give him the "iron" should not be earlier than 14 years. But after that, for five or more years, you can work on obtaining the indicators mentioned above.
Sports science and practice have long and persistently sought, developed and implemented the most optimal methods and means for the development of physical qualities, including strength. But leading physiologists admit that despite the fact that coaches and athletes find effective exercises and rules for their use to achieve the desired results, in some cases there are no reliable scientific explanations for why this happens.
There are some sports where strength is one of the main winning factors. These are weightlifting, powerlifting, athletics in terms of throwing, pushing, sprinting, jumping, artistic gymnastics, all types of wrestling ... Among the representatives of these disciplines there are outstanding athletes who show the superpowers of a person thanks to genetic data, special training, nutrition and rehabilitation means. Most training methods are designed for people who are predisposed to developing strength.
Basketball is played primarily with the head, and then with the hands and feet. Therefore, it often happens that an athlete gifted with game thinking is, in terms of physical abilities, an ordinary person, or even “below average”.
The development of the strength of sprinters, wrestlers, weightlifters involves preparation for a specific date of the competition. A person climbs a "high mountain" and hopes to be at the top on the day of the competition. And then downstairs: rest, and all over again.
..
Basketball is a completely different matter, here the playing season lasts from six to eight months. Obviously, direct copying of training programs from representatives of strength sports is unacceptable. Learn, choose, adapt, try and apply - that's where the benefits lie.
When designing strength training programs, the principle of an individual approach must be observed. The team works in a single methodological manner, but always taking into account the needs and abilities of each player. From the same principle follows the prohibition to arrange power competitions, especially in overcoming a one-time maximum resistance. You should abandon such exercises that cannot be repeated in one approach less than four times. You should not “try” the maximum weights - except for injuries, this will lead to nothing. When choosing exercises, you need to know and take into account the structure of the body, past and current health problems, and personal preferences.
It is very important to teach the athlete the correct technique, to help him "feel" and love the exercise.
Proper technique is the key to progress, which is the key to motivation. Nothing encourages the continuation of work as much as positive dynamics, albeit not too significant.
Conventionally, all athletic exercises are divided into "global", in which almost the entire body is involved, "regional", where muscle masses are involved (several muscles) and "local" - the main movement is performed by one muscle. In our practice, when choosing training means, it is better to focus on “global” and “regional” exercises.
Why? First, we will save time, which is always catastrophically small. Secondly, it has been proven that heavy exercises have a deeper and more effective effect on the body. Some of the exercises are performed in simulators, some with free weights (barbell, dumbbells). Professional athletes prefer to use free weights, except when there is no equal replacement for the simulator, or the load is given for the purpose of rehabilitation and special conditions are needed (angles, amplitude, smoothness, etc.
). Free weights are effective with the right technique.
Choirs of muscles involved in any complex movement can be divided into "stabilizers" and "generators". "Stabilizers" hold the pose, and "generators" produce the movement itself. When working with a barbell and dumbbells, the athlete needs not only to move, but also to maintain the required posture, the torso as a stable platform. Any movement, even if we are not aware of it, starts deep within us. Therefore, it is wise to use exercises with free weights, because they just stimulate the “deep” muscles to develop.
Strength is an almost entirely physical quality. It depends on the volume and quality of muscle mass. Other circumstances play a secondary role.
The main condition for successful strength training is a well-chosen combination of load and recovery. During work, the muscle is destroyed, and is built and acquires new qualities during the rest period, when biological restructuring occurs at the cellular level in response to the proposed load.
Rest may require at least 48 hours, and in case of severe exposure up to 96 hours. Practice shows that alternating hard workouts with relatively light ones is very effective.
The key is to understand that strength training is an essential part of a player's preparation. Classes should be regular. If your pupils do push-ups from the floor three times a week, pull up on the horizontal bar, squat (even without weights), train the press and back in at least four sets of 10 to 30 repetitions, depending on the possibilities, this is already quite enough for a great start in becoming an athlete.
5. Quickness
There are no moves in basketball that require you to perform fast. Accuracy, timeliness, advance in martial arts - that's what is important and necessary. To do this, each athlete must have a margin in speed.
Quickness is a complex psychophysical quality that depends on many factors. It can be grouped along three main lines. Firstly, the speed of resourcefulness, when you need to find a way out of the situation in the shortest possible time.
Secondly, the decision to take this exit, because we often give ourselves a choice of what to do when there are options. Thirdly, the so-called speed of movements. If speed has already shown itself in correct resourcefulness, if it has led to an instantaneous adoption of a motional decision, then it is also obliged to ensure its implementation without delay. When movements easily and smoothly pass one into another, when muscle impulses do not interfere with each other and are consistent with the play of external forces, when this is done at a high pace, then we say: "The work goes smoothly."
A fast player generally needs to have the knowledge, experience, and flair to anticipate situations so that he can make quick decisions. This largely depends on thoughtful work in training and games, as well as the coach's help in analyzing what is happening. The player needs to be decisive in order not to hesitate with the choice and implementation of the plan. The role of the psycho-emotional state (confidence, courage, aggressiveness) is important here.
And again, one cannot do without the interaction of a coach and an athlete, because the listed components are acquired and developed.
Finally, the player must be taught the rational technique of performing tricks.
As noted earlier, the development of speed can and should be worked on, it can be trained. It should be remembered that in the game it is not the speed of individual movements, which is called agility, but the speed of the result that is more important. A fast head is always better than fast legs, but it is desirable to have both.
People are different from each other in terms of psychomotor data. Usually the best pass through the sieve of sports selection, but even among them there are those who stand out.
There are enough situations in game trainings and directly in the game itself in which the athlete trains the speed of movements. It is only necessary to prepare the ward, to give his movements correctness, and the game will teach speed. There is no special need to train speed outside the basketball court, if only for the reasons that in the end, a minimum and not long-term gain will be obtained with a high risk of injury.
You can give a simple advice, which, however, is extremely difficult to implement. In order to become truly fast, you need to accustom yourself to never, under any circumstances, give in to martial arts: in training, matches, life situations.
6. Endurance
An enduring player is able to remain effective in actions regardless of the intensity and duration of the played segments throughout the entire participation in the match.
Unlike some other sports, especially cyclic ones, where endurance can be expressed in specific physical quantities (time, speed, work, power, etc.), in basketball it is determined subjectively and only indirectly by statistical indicators with taking into account the role of the player and the installation for the match. The manifestation of this quality depends on the motor tasks offered by the opponent during the competition. Thus, in some games, the athlete turns out to be hardy, but not in others. The endurance of a basketball player is a relative quality.
Sports science has explored and studied the steady state of the body over long periods of time after a change in input conditions. In basketball, the impact on an athlete changes frequently and quite significantly. Accelerations, decelerations, change of directions of movements, alternation of horizontal and vertical movements... It is appropriate to consider that most of the competitive period the body is in the modes of transition from one state to another.
It is difficult to accurately describe the biochemical, psycho-emotional and other processes, as well as their relationship, occurring at the time of the game of a particular athlete. But, analyzing the competitive activity of basketball teams, one can see that a number of situations are typical, including the presentation of requirements for functional training. Particularly endurance.
Man is a living "machine" with his own characteristics. Nature created it for certain modes of operation, laid down the ability to develop them: the power and capacity of energy sources, the strength of the structure of the whole organism and its individual elements, the speed of the control apparatus and executive organs .
.. Coaching wisdom is to know what and to what extent can be changed and what not.
Special endurance should be cultivated on the basketball floor, simulating the conditions of game situations in exercises that, in terms of duration and intensity, take into account competitive realities and the capabilities of the athlete's body. But if game endurance appears and develops only on the court, then you need to prepare for this moment in advance: training in the forest, at the stadium, in the gym, etc. Here you can clearly see the need for creativity, multiplied by knowledge.
Here is what the outstanding Soviet neurophysiologist N.A. Bernshtein said: “The quality of endurance is even more complex or, as they say, complex. It is entirely based on the friendly cooperation of absolutely all organs and systems of the body. For its manifestation, a high degree of well-establishedness is necessary: both metabolism in directly working organs, and transport - the circulatory system that supplies them with food and removes waste from them, and supply organs - the digestive and respiratory systems, and, finally, all organs of supreme control and regulation - the central nervous system.
In essence, a hardy organism must satisfy three conditions: it must have rich reserves of energy in order to have something to expend. He must be able to give back at the right moment - to “lay out” them with a wide hand, not allowing a single unit of energy to accumulate. Finally, at the same time, he must be able to spend these resources with rigid, reasonable prudence so that they are enough to cover as much useful work as possible. To put it briefly, being hardy means having a lot, spending generously, paying sparingly. As you can see, this quality characterizes the entire complex economy of the organism as a whole.
7. Movement
When it comes to a player's fitness, the first thing to evaluate is his ability to move adequately.
In basketball, you need to have a lot of skills in terms of movement: moving forward and backward, sideways, stops, turns, jumps and their various combinations. They will be effective if they meet the basic requirements that help solve the problems that arise in the game.
First, it is stability - the ability to resist influences in both static and dynamic positions. Secondly, agility is the ability to change the position of the body or the direction and pace of movement at one's discretion and control. Thirdly, timeliness is the ability to be in the right place at the right time, which implies a margin in speed.
There has always been a concept of "correct technique", including for movements, although ideas have changed along with the transformation and development of the game itself. It is not difficult to assume that the best basketball players demonstrate the most effective forms of movement. But each player has his own unique manner of performing individual elements. N.A. Bernshtein noted: “If we were not afraid of violence against the language, then it would be quite appropriate to say that any athlete should purposefully and systematically develop his own “run”, “jump” and “throw”. The task of the coach is to help in this matter.
We will assume that the executive organs of our body, through a certain training, are strong, flexible, fast and enduring to perform movements.
You can get new motor skills by practicing. But what is exercise and how to deal with it?
The longer a person devotes himself to some occupation, the more likely his work goes. A living organism does not deteriorate from it, but, on the contrary, becomes stronger, more enduring, more skillful, more dexterous, especially in relation to the very type of activity that it was engaged in. This property of the body is called exercise capacity.
As elsewhere, in education there are laws and rules that govern this process. To understand them, we must first turn to the history of the emergence of exercise.
In nature, everything makes sense, she does not make mistakes and does not do too much. If something exists, such as the ability of some organisms to acquire new knowledge, then it is extremely necessary and works perfectly. There was a time when all living things were born, lived their lives and died, not having the slightest opportunity to acquire even a modicum of personal experience.
But at a certain stage of development, individual organisms had this gift - a chance to acquire new knowledge and skills. At the forefront was natural selection.
Those who went further in the great competition of life differed from others, first of all, in the structure and functionality of the central nervous system (CNS). It is with the help of this “commander-in-chief” that management is carried out (including movements), it is he who receives and processes information to form a new one.
Everything that has ever been born by an irresistible force pushes for survival and procreation. There is a constant competition "who wins whom, he will eat him." Any new knowledge gives its owner an advantage over a hitherto equal opponent. To at least not give in, the opponent must find an effective antidote. In this competition, the process of development, the process of learning, takes place.
Motor skill — mastered ability to solve one or another type of motor task. A motor task is an image of a movement that needs to be performed and in which information about the goal, means and methods is correlated.
The coach can build an athlete's training in the necessary skills, offering a range of motional tasks that are feasible to perform at the moment. It is necessary to indicate what should be done, and how - let the brain figure it out. Directing in the required direction and gradually complicating the condition, you can achieve what you want.
If we consider that a skill is not the form of movement itself, but the sensations that control the progress of its implementation, then it is important to teach the sensations when performed correctly. For effective assistance in the development of technical elements, it is necessary to understand the following:
— New knowledge will not appear in a person without his desire and participation. A skill is not a conditioned reflex that can be developed against the will of the student. The skill is actively built by the CNS. Exercise is active construction.
In all techniques, even at first glance simple, there are many lightning-fast and elusive details.
Everyone knows that seeing at least a hundred times how something is done and doing it yourself is not the same thing. The big difference is to establish the type of movement from the outside and feel it from the inside.
— It takes time to learn. The student should feel “full”, and with different options for complications. Reasonable insight can speed up this process. The following law applies to a number of skills: firstly, at some point the skill is comprehended immediately, as if it had found insight, and secondly, once “caught” a skill of this kind is never lost again.
- Mastering any skill does not go smoothly and smoothly. Along with qualitative leaps and climbing steps, the process often includes more or less long stops (hiccups), and sometimes even seemingly temporary deterioration. But they will surely be followed by a leap for the better, if you do not give up and continue to work hard. Unless, it probably makes sense to take a short break in training or add variety to it.
Perseverance in classes at those moments when a hitch is clearly felt and the movement does not stick can bring noticeable harm.
- The coach does not need to call, and the athlete does not need to follow the details of the movement, which has already been adjusted and passed into the category of automatisms.
- It is unpromising to show the student his mistake, which he has made or potentially will make, together with calls not to do so.
- After a skill is well mastered, in order to consolidate it, it is necessary to vary the conditions in which it manifests itself (darkness, uneven surface, sounds, etc.).
Summarizing this chapter, I would like to recall the main theses of the above:
- All work on the physical qualities should eventually be realized in improving the movement of the player.
— Basic requirements are imposed on the movements of a basketball player: stability (balance), maneuverability and timeliness (reserve in speed). This must be remembered and taken into account.
— Movements are carried out by muscles, but controlled by the central nervous system, so we prepare the muscles, and it is the system of nerve cells that we exercise.
8. Agility
There are few contenders to compete with basketball for the title of the most agile sport. Dexterity is the main quality that gives a decisive advantage in the competition. According to the definition of N.A. Bernshtein, this is the ability to cope with the motor task that has arisen: correctly, quickly, rationally and resourcefully.
Agility is specific. A great basketball player will certainly look awkward when he takes up exercises with a soccer or volleyball for the first time in his life. Of course, after a short period of training, an athlete will master a new art for him better than many average people in terms of motor abilities. And yet, I think, there is no direct transfer of skills, dexterity from one sport to another.
Dexterity is individual.
It largely depends on innate abilities. But each person can improve this quality in relation to one or another type of physical activity. There are two components to success. First, the largest possible accumulated arsenal of various motor skills. Secondly, the experience of solving motor tasks in the maximum amount under various conditions.
For basketball, agility is an irreplaceable and uncompensated quality. The more it is, the better the player. Dexterity is the “queen”, and all other qualities are her “servants”, with the help of which she will present herself in the best possible light or fail, despite her excellent physical shape.
Agility must be distinguished from good coordination. Coordination lies in the movements themselves, and dexterity is manifested in the external environment. A player trained in technical elements, correctly and beautifully performing the entire arsenal of basketball movements, may turn out to be dexterous in this episode, or may not solve the required task.
"What's the use of a skillful game when you lose" - says the English proverb.
Based on the foregoing, when selecting children for a team, the first and only thing to pay attention to is the inclinations for the development of dexterity, because the rest can be brought to the desired conditions. It is not easy to determine it, it requires a special talent and a trained eye of a breeder. It is not easy to measure it, because motor resourcefulness, as dexterity is also called, is intellectual.
In this case, it is useful to apply this method. If a person "A" with average psychomotor data can, as a result of a long training, perform this or that automated operation quite successfully, quickly and skillfully, and a person "B" will be able, after looking, to perform the same operation no worse the first or second time, then undoubtedly, it is difficult to indicate a more suitable candidate for the right to be called a dexterous person in a motor sense than a person "B".
