How to get in shape for basketball

How to Get Back into Basketball Shape in Only 1 Week

Holidays are the perfect time to rest, to eat and drink, and to get out of shape. All of this is really just not a bad thing to do unless you are an athlete and you have a training plan and some competition waiting just around the corner. To translate your New Year's resolutions into practical, everyday habits, you are going to need something that will move you and not burn you by getting you back into basketball shape. You really need to pace yourself because if you are going balls-to-the-wall on January 1, that typically means you are going to burn out before February.

So, rather than hitting the gym too hard beast mode that is only going to destroy both your body and your will for workout/life, here's a program that'll help you get back into shape the easy and acceptable way.

Even if this plan is designed for basketball players to get them back into basketball shape, with the main focus on exercises that are boosting jump orientated muscles, it still contains drills that are going to activate all of your body in a moderate way so it can be used by everyone.

Second thing why you should try this training program is because it contains drills that are best for fat burning. The exercises are constantly activating your legs and core muscles that just need a lot of energy to perform this kind of movement. The players that are currently using this program have good results in a way that their body fat % got lower after doing these drills for just 2 months.

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All you need to do is to go through 3 or more times though one particular muscle group in order to activate it to its full potential. And, this is exactly what are we going to do, and along the way, we are going to include some low intensity/fat burning cardio (HR<110) just to keep the blood flowing.

There will be no powerlifting, there will be no high intensity running. Just three rounds of complete full body workout with the main focus on the exercises that activate multiple muscle groups and all of that in order not to load just one part of your body that is going to feel sore for the next 2 weeks.

Exercise: Dumbbell Front Squat To Press

Sets: 3

Reps: 12

Weight: 5 kg - 7 kg - 10 kg

Rest: 45 seconds

Exercise: Incline Dumbbell Press

Sets: 3

Reps: 15

Weight: 10 kg - 15 kg - 20 kg

Rest: 45 seconds

Exercise: Plank

Sets: 3

Reps: 30 seconds

Rest: 60 seconds

Exercise: Lying Hamstring Curl

Sets: 3

Reps: 15

Weight: 15 kg - 20 kg - 25 kg

Rest: 45 seconds

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Exercise: Lat Pulldown

Sets: 3

Reps: 15

Weight: 30 kg - 40 kg - 50 kg

Rest: 60 seconds

Exercise: Ball Slam

Sets: 3

Reps: 20

Weight: 7 kg

Rest: 75 seconds

Exercise: Walking Lunges

Sets: 4

Reps: 45

Rest: 75 seconds

Exercise: Mountain Climber

Sets: 4

Reps: 45

Rest: 75 seconds

Exercise: Incline treadmill walk

Sets: 1

Reps: 10 minutes

Rest: 75 seconds

Exercise: Sprints

Sets: 10

Reps: 24 meters (court length)  

Rest: 60 seconds

Exercise: V Up

Sets: 1

Reps: 20

Rest: 60 seconds

Exercise: Incline treadmill walk

Sets: 1

Reps: 5 minutes

Rest: 75 seconds

Exercise: Sprints

Sets: 10

Reps: 16 meters (3 pt line)

Rest: 60 seconds

Exercise: One hand rise push up

Sets: 1

Reps: 20

Rest: 60 seconds

Exercise: Incline treadmill walk

Sets: 1

Reps: 5 minutes

Rest: 75 seconds

Exercise: Sprints

Sets: 10

Reps: 12 meters (half court)

Rest: 60 seconds

Exercise: Dead-Lift

Sets: 3

Reps: 10

Weight: 40

Rest: 45 seconds  

Exercise: Underhand Grip Pulldown

Sets: 3

Reps: 12

Weight: 30 - 40 - 50 kg

Rest: 45 seconds

Exercise: Treadmill Run

Sets: 1

Reps: 20 minutes

Rest: 75 seconds

Exercise: Dumbbell Front Squat To Press

Sets: 3

Reps: 12

Weight: 5 kg - 7 kg - 10 kg

Rest: 45 seconds

Exercise: Squat Jumps

Sets: 3

Reps: 15

Rest: 45 seconds

Exercise: Dumbbell Row

Sets: 2 (each hand)

Reps: 12

Weight: 10-15-20 kg

Rest: 45 seconds

Exercise: Leg Press

Sets: 2

Reps: 15

Weight: 40 - 50 kg

Rest: 45 seconds

Exercise: Bench Press

Sets: 3

Reps: 12

Weight: 40 - 50 - 60 kg

Rest: 60 seconds

Exercise: Treadmill Run

Sets: 1

Reps: 20 minutes

Rest: 75 seconds

Exercise: Sprints

Sets: 10

Reps: 24 meters (full court)

Rest: 60 seconds

Exercise: Treadmill Run

Sets: 1

Reps: 10 minutes

Rest: 75 seconds

Exercise: Plank

Sets: 5

Reps: 30 seconds

Rest: 90 seconds

Exercise: Walking Lunges

Sets: 4

Reps: 45

Rest: 75 seconds

Exercise: Chest Supported Row

Sets: 3

Reps: 15

Weight: 20 - 30 - 40 kg

Rest: 60 seconds

Exercise: Wall Ball

Sets: 3

Reps: 20

Weight: 5 kg

Rest: 60 seconds

Exercise: Barbell Hip Thrust

Sets: 2

Reps: 20

Weight: 20 kg

Rest: 60 seconds

Exercise: Seated Dumbbell Overhead Thrust

Sets: 2

Reps: 12

Weight: 10 kg

Rest: 60 seconds

Exercise: Plank

Sets: 3

Reps: 30 seconds

Rest: 60 seconds

Exercise: Dumbbell Front Squat To Press

Sets: 3

Reps: 12

Weight: 5 kg - 7 kg - 10 kg

Rest: 45 seconds

Exercise: Chin Up

Sets: 8

Reps: 5

Rest: 60 seconds

Exercise: Sprints With Weights

Sets: 20

Reps: 12 (full court)

Rest: 90 seconds

Exercise: Plank

Sets: 5

Reps: 30 seconds

Rest: 90 seconds

Exercise: Jumps With Weights

Sets: 4

Reps: 20

Weight: 2x20 kg, 2x30 kg

Rest: 75 seconds

Exercise: Treadmill Run

Sets: 1

Reps: 20 minutes

Rest: 75 seconds

Day 7 - Rest

This one week kickstarter plan is designed to boost up every peace of your body's energy burning systems and it is going to bust up your basketball shape in no-time. These exercises are going to to get you started on the right foot without going overboard. If you haven't worked out at all over the holidays, this total body program will ease you into a full training mode and set you up for success in the new year, and beyond.

Aug 24, 2022 Coach Viktor

How to Get in Shape for a Basketball Season | Do's & Dont's

Have you found yourself training for many hours a week to find that you are still not in Game Shape? Getting in shape for the basketball season can be difficult without the right guidance and information. There are a lot of things you need to focus on, for example:

• How do I prepare my muscles before a workout? 
• What kind of food should I be eating?
• When should I get started on preparing for the basketball season?
• What stretching exercises are necessary after a workout?
• What kind of exercises are not healthy for my body?

Table of Contents

Essentially, you will be putting your body on the line for the sport.

Your body is the machine for everything, especially if you’re playing a physically demanding sport like basketball. It can be tough and demanding for anyone to get in shape for the basketball season, let alone someone without the right knowledge and understanding of the physical body. Luckily at EuroProBasket we have a professional who will help you with all your questions and will get you in top shape for your basketball season.

Juanma Díaz is the strength and conditioning coach of EuroProBasket. He has a professional master in high performance for team sports, official master’s degree in therapeutic physical activity and a certification for strength & conditioning from the CSCS. Juanma Diaz understands perfectly what the needs are for the body of a basketball athlete. He is the reason why the players at EuroProBasket are in top shape while keeping them in shape for the basketball season.

If you weren’t playing a season during the pandemic, chances are you’re going to be a little rusty before the start of the season. Our staff at EuroProBasket want to make your transition a little bit easier so we interviewed Juanma Diaz to share some of his tips and advice to be in top shape for the basketball season.

That is why it is critical to follow a proper development in the new adaptation to practice and inform the player about it, to avoid the player’s desire to get in shape as quickly as possible causing him to not achieve the desired results, or perhaps, in the short term, to sustain an injury.

Muscle strength is the key capacity that is reduced after a long period of inactivity. Cardio – respiratory capacity is more difficult to lose, and the increased physical effort necessary to return to training will necessitate increased cardio – respiratory effort.

As a result, it’s critical to focus preseason work on reinforcing the entire structure, doing a balanced work of strength, combining isometric and eccentric exercises to prevent injuries, oriented to the demands of the game, much of the structural musculature of the core, for a greater balance and transfer of forces between the lower and upper bodies, without forgetting the latter, a strong core.

As previously stated, the player’s desire and drive to return to training may be much greater than his physical condition level, and that this will be much greater than what they had at the time of training. Put an end to your training. 

Perhaps their sensations are unpleasant in the beginning, and even though the training loads are low at first, their sense of effort is high, but as physical trainers, we must warn them of this possibility, keep them motivated, and ensure that it does not disappoint them.

The following day, on the last day of training from the previous season, a player’s season begins. A few days are required for players to detach from all mental stress and recover from physical exhaustion. After this time, the player must resume low-impact activities (cycling, swimming, skating, gym, etc. ). It needs to be something outside of the basketball, something that they love doing and doesn’t require any mental effort.

The goal of the off-season is to recover mentally and physically for the next season. This will ensure that they are not only better prepared at the start of the season, but also better endure the demands throughout the season and arrive in better shape at the end of it. By starting the preseason with these objectives met.

I believe that the significance of this aspect of the training has already been established. I call it training because rest is necessary for the stress, we put on the player to adjust and achieve a higher level of performance. To put it plainly, and without delving into technical words, the goal of the training sessions is to bring the body out of its comfortable state and into a stressful one that it is not used to or is unfamiliar with. The body will recover after the recovery period, but not to the same level, but to a higher level, in order to be ready to withstand an equal training load in the future.

Sleep is an important aspect of a player’s rehabilitation. The quality of these hours of sleep is even more significant than the number of hours of sleep. As a result, it is critical to provide a conducive atmosphere for it. Something I constantly advice is to retain order and create habits in your daily life, not only in terms of training but also in terms of food and rest schedules, to adjust our body’s biorhythm.

To do so, I’d like to make a comparison. When we have a car that we value, we attempt to look after it. We don’t put the wrong fuel in it, clean it when it’s necessary, and inspect it on a regular basis. Why not apply the same logic to our bodies? 

Our fuel is what we eat and drink, and it determines whether we perform well or poorly. I’m not only talking about quality; I’m also talking about the perfect quantity, which will vary depending on each player’s metabolism.

Because each organism responds differently to the same type of food and they are not tolerated equally, it is ideal to enlist the help of a professional nutritionist. Training schedules are crucial while picking food. Without going into too much detail, we need to eat easily digestible foods that provide us with energy and are higher in carbohydrates before training, a lot of fluid and mineral salt replacement during training, and after training or matches, replenish carbohydrate reserves spent and regenerate muscle by eating foods high in protein. This is necessary not only for recovery but also for preparation for the next training session.

I mentioned the concept of “habit” earlier. When you’re used to eating a certain type of food, it doesn’t take much effort or sacrifice to eat it, and when it’s time to eat that cheat meal, you choose the greatest option because that’s what you want. In any case, the timing of when to take it is critical, as taking it near a match or during a competitive period is not the same as taking it after a match or away from another training or competition.

A player prepares for the intensity and density of the entire season during the preseason. However, the player must remain in top shape throughout. There are numerous factors that determine fitness, some of which we have discussed earlier, but even if the great majority of training is done in a group setting, it is vital to consider the unique characteristics of each player and personalize some aspects of training.

There are numerous methods for measuring physical training load currently available, but in order to maintain a player’s performance, we must maintain continuous communication, receive feedback, understand their perception of effort, and, most importantly, the player’s mental load. of the training itself and its surroundings.

Without a doubt, each of these factors contributes to the player’s performance, and in this situation, we’re discussing the optimal and ideal scenario for enhancing the player’s performance. But, as I previously stated, it all adds up, which means that if any of these components is not carried out to the best of one’s ability, it may affect performance, but it does not imply that it will be poor.

Although the question refers to a player’s season form, the objective of a player is for his sports career to last as long as reasonably possible, with a high level of performance throughout. That is why it is critical, as is what is done along the way, to teach the player that it is pointless to put in the best workouts if, once out of the track or weight room, he forgets about all the other variables we’ve discussed, and that they must rely on themselves to reach their full potential and grow as a professional basketball player.

How to get in shape in 10 weeks

Cotton trousers by Neil Barrett.

July. Budapest. I rented an apartment in a castle in one of the districts of Buda. And my gaze again rested on the crucifix above the bed. Here is the dying Jesus. His almost naked body is perfect: developed muscles of the chest, abs, and pelvis. Although the son of God was born in the East, he always seemed to me the ideal of Western beauty. By the age of 33, I did not expect to be in such a shape, but even at 25 I look many times worse. These thoughts swirl in my head as I pass parked cars. When I notice my reflection in the glasses and something sticking out from under my shirt. “No, no,” I say to myself. “All because of the curved glass.” First I saw myself in the windows of the vans, then in the doors of the supermarket, and finally, if I wanted absolute accuracy, in the mirror of the elevator, where I had less than a minute to study my appearance. I said that my stomach was swollen due to hunger or my passion for bean puree. Or maybe it's all about the washing machine, which always ruins things. The body increasingly provoked feelings of guilt for my moral decline. And something had to be done about it.

1st WEEK

The ancient Greeks believed that external beauty was connected with the spiritual, and ugliness was equated with immorality. They called this principle "kalokagatiya". I think about this when I examine the body composition on the InBody device: weight - 82, body type - average, tending to be overweight, body mass index - above the norm. At any interview, my appearance will give out that I spend my evenings on the couch. That I don't like visiting friends who live in five-story buildings once again. That I am clumsy and do not set difficult goals for myself. Maria Chuprina, the World Class Master Trainer I turned to for help, promised that she could get me in good shape: eight hours of training per week (three hours of strength training and five hours of cardio) “for two months” - and press will appear. It seems to me that Maria is not very good at mathematics.

2nd WEEK

In the first week I lost two kilograms, limiting my diet to 1800 kilocalories, and received the results of a genetic test on saliva. Under "Diet and Fitness" are inherited predispositions that I can't do anything about. A low level of strength abilities (according to a study of the ACTN3 gene encoding the alpha-actinin-3 protein involved in skeletal muscle contraction), the predominance of type 1 muscle fibers (which have poor physical performance compared to type 2), as well as a tendency to excess fat mass. It will be as difficult for me to get in shape as it is for a squirrel to jump to the moon. Maria, who a couple of days ago deceptively seemed like a good-natured girl from fitness posters, began to turn into a monster during training: she connected me to the Proatlet system to monitor my heartbeat and give a big load if the pulse returned to normal. She put me on a rowing machine and made me swim a kilometer in four minutes. Spent an hour on a miniature escalator canvas. Every time she asks with a smile, “How are you feeling?” and I answer (foolishly), “Great,” it means one thing: I can only get home by taxi.

WEEK 3

I ate mashed potatoes for lunch and for some reason told the coach about it. She asked, "Pure?" "Well, yes, this is a vegetable - a potato." "You mean potatoes? Listen, Maria sighs. “It's probably my fault. It was necessary to discuss everything on the shore. You can't eat mashed potatoes, spaghetti and cakes. You can't drink milk - only almond or soy milk. " "Almond? I ask hopefully. - It's tasty". “Are you drinking almond milk with sugar? Maria is indignant and shakes her head. “Now you only drink soy milk, which you don’t want to live on.” The other day I stumbled upon Chef Timur Abuzyarov's Juicy Food company and ordered a ration for the entire duration of my program. Every day, these guys bring me 1,800 kilocalories worth of food. Unlike other city food delivery services, Juicy Food positions itself as a "restaurant in a bag". Abuzyarov himself told me about this. “Athletes eat everything, count the numbers, but don’t pay attention to the taste,” Timur said while we drank coffee (with soy milk) in a cafe near his company’s office. “Their goal is to gain mass as quickly as possible. But this is not our audience. Our clients love to eat tasty and convenient for specific purposes: to reduce or maintain weight.” As a chef, Abuzarov complains that there are many nuances in the new format for him: for example, he cannot cook a “healthy” Napoleon, because the cake, after resting in the box, will no longer be crispy, or bruschetta (for the same reason), or ceviche (“Cooking a dish with raw food is a big risk. ”) Nevertheless, the Juicy Food line is bursting with haute cuisine: Voronezh Burgundy beef, poke with smoked salmon and lemon kimchi, udon noodles with chicken and Hoisin sauce. When I talk about my diet to Maria, she rolls her eyes out of habit and looks at me with disapproval. But after studying the menu (with an indication of the proteins, fats and carbohydrates contained in each dish), he returns to a state of zen. “What we do is called “drying,” says Maria. “We force the body to work on fats, not carbohydrates and build a healthy body from fat storage.” Friends are advised to write a statement to the police about her, or at least check for a criminal record. When I asked who Maria was in her first education, she said that she would answer only after hundreds of push-ups. “I'm a lawyer, so all training is done within the legal field,” she beams as I lie on the mat and think about what a heart attack is.

4th WEEK

Three weeks have passed, during which I got rid of five kilos, became irritable, always hungry and unsociable. I can't go to my birthday because I'm on a special diet like an astronaut. I can't drink to the health of my sister who decided to have a drinking party on her coming of age day. Coming home - after meeting with Maria, I fall on the bed and fall asleep, and at 6 in the morning the Juicy Food courier wakes me up. I have dreams in which food has the outlines of human faces and it wants to kiss and hold me close. In the office, I notice soda cans popping open and waffle packs bursting. The genetic test indicates that my only chance to believe in myself is to trust a mutation in the PPARA gene that makes me 75% more hardy than the rest of the people in the world. Just what should I do about it?

WEEK 5

While I was training for a 10K race (my best time on the treadmill was 1:12:44), I came across a study by the Sport Journal. It states that basketball players increased their performance by 70% when they were allowed to listen to their favorite tracks at games. And Olympic champion Haile Gebrselassie, who also participated in the experiment, did not lose a single start if the song Scatman was playing in his headphones. “For effective training, the rhythm of the song should be 140 beats per minute.” And you know who else writes music with such indicators? Taylor Swift! In Shake it Off, the beat frequency reaches 160 beats per minute. "I'm calm about your physical condition, but the mental one raises questions," says a colleague when I buy all Swift's albums at once. At the start of the race, after drinking coffee and eating a banana, I feel great - for the first time I got a T-shirt in size M. I fly like the wind, soar above the ground. It took 55 minutes to ten kilometers. I was 15 minutes ahead of the writer Zygar, whose training I became an involuntary witness six months ago, subscribing to him on Instagram. Out of pride, hungry, I get home and plop down in a chair. Then it gets dark in my eyes, and I lose consciousness.

6th WEEK

Minus eight kilos. All things have become great to me. In the office, they think that I have become a fan of oversize. And my mother asked me not to come to her until I get better or bring a certificate from the oncology center. I don't talk about it, but I like the martyr philosophy of sport: after trials comes pleasure.

7th WEEK

I'm thin, not lean. On Facebook, to my post: “Advise Russian male actors (!) Who rocked for the role of superheroes,” they write the same thing to me: “Sasha Bortich.” Belarusian surnames mislead everyone. Sasha Bortich is an actress who played in the comedy "I'm Losing Weight", gaining 20 kilograms for the role, and then throwing them off. She worked out at the Pro Trainer studios. And this week I'm meeting Pro Trener co-founder Anton Feoktistov. By 2011, he and his partner had developed a new training system - functional training. Its main feature is exercises that imitate everyday movements and involve all the muscles of the body in the work. Feoktistov works with politicians and businessmen, whose names he asks not to be mentioned. “Wow,” Anton says as I go through the body composition test. - You have a fat content of 8.2%, like a long-distance runner. This is a critical amount of visceral fat. ” He explains that in order for my brain and body to function normally, I need to consume a minimum of 1880 kilocalories, and to increase muscle mass - all 3000. Anton agrees to be my trainer for the last few weeks. Not without joy I report this to Mary. According to my calculations, training with Anton will end on the day of the start of the "Night Run" for ten kilometers. “You can try to run every kilometer in five minutes,” says Anton. I ran so fast only once in my life - when I was washed away from Ossetia during the war.

WEEK 8

“I got it! You are a feeder,” a friend tells me when he comes to visit. In front of him on the table is an ordered ham sandwich, syrniki with condensed milk, jam, brownies and a can of cola. I bought all this because I always considered myself hospitable. "You fatten people and enjoy it." In two months without desserts, it seemed to me that I had become a truly sensitive and sympathetic person. When I leave the supermarket, I take away a package of cookies to treat my colleagues. Going on dates to buy someone caramel popcorn. I like to watch the extra calories go to anyone but me. In the film Discovery, feeders are called "victims of sexual deviance who get excited by fattening their partners up so that they become sick and dependent" and literally cannot leave them.

9th WEEK

The main principle of Feoktistov's work is “listen to your body, drink water and don't flirt with pastries”. When I wake up feeling like I fell out of a plane, Anton advises me to take a break. Instead, I stand in front of the mirror, and it seems to me that my stomach swells before my eyes. I have a fear of returning to my previous shape, so I go to the supermarket and fill the basket with cottage cheese, fruits, buckwheat, rice, and skim milk cartons. Although Feoktistov is convinced that I won’t be able to get fat again (“For healthy food to turn into fat, you have to try. And you accelerated your metabolism to the level of an athlete, so everything you eat is digested very quickly”), I can’t afford, say, a cheesecake. My friend, beauty editor of Vogue Ksenia, says that it looks like orthorexia - an eating disorder associated with the idea of ​​\u200b\u200bfix. In the evening I conduct an experiment and order several donuts with cream, a Moscow cake, brownies, sour cream cake, Pavlova. I sit in front of them and feel nothing. What is happening to me?

10th WEEK

Sometimes Anton Feoktistov writes articles for Pro Trener newspaper. His main masterpiece is a text stating that red wine in moderation is not harmful to health: “If there are three glasses of water for one glass of wine,” Anton wrote. Soon the article began to be cited. One morning I meet a woman who convinced the coach that she followed the alcohol instructions exactly on the weekend, but confused the glass with the bottle. I have studied this issue. In fact, there is no research on how alcohol affects exercise because it is unethical to fill people with booze and then force them to run a marathon. According to Angel Planells, a spokesman for the Academy of Nutrition in Seattle, the healthiest type of alcohol is red wine as a source of polyphenols, antioxidants that slow down the growth of cancer cells and prevent vascular damage. In second place is rum (“It is made from molasses and cane, and these ingredients help relieve muscle pain and slow down the development of Alzheimer’s”). Bronze - for tequila (“It does not raise blood sugar levels”).

I enter the Night Run having lost 11 kilos of fat and gained 2 kilos of muscle. I feel my quads and calves stretch as I warm up before a race. Ten weeks of sports gave me confidence in myself. I put on my headphones and turn on the timer. Midnight. Luzhnetskaya embankment. Monument to Streltsov. Ten kilometers, 45 minutes and 18 seconds.

You might also be interested in:

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Photo: Nikita Berezhnoy; The editors express their gratitude to the X-Fit Stoleshnikov club for their help in shooting

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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 "extinguishes" 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 time 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 (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 won't 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 real 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. It is useful to consider the following tips:

- 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 quickly. 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

In basketball, there are no moves that need to be done 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 their 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.

Agility 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 are 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".

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