Program Design (for Linkedin)
- 1. Dylan Rawls Skill Themes and Movement Concepts 02/14/16 Program Design for Shooting Guard (Organizational Leadership) Movement Analysis The sport of basketball is a very multifaceted sport in terms of movement and actions of different muscle groups. There are 5 positions on the court: center, power forward, small forward, shooting guard, and point guard. This program will cater to the movements and actions of a guard, specifically a shooting guard. The forwards and center have different skill sets and duties while on the floor. Many coaches use their guards interchangeably but I prefer to keep the two positions separate. The point guard’s duty is to harass the opposing guards on defense and to bring the ball up the floor on offense as well as direct the offensive attack with passing. Some notable point guards in history are Magic Johnson, Bob Cousy, and John Stockton. The shooting guard, or 2-guard, is very different in their responsibilities. The shooting guard’s job is to score from the outside, on drives, and in any other way they can. On defense, they need to play passing lanes and close out effectively on perimeter shots. If the point guard shoots or drives inside, it is the shooting guard’s responsibility to get back on defense for floor balance. Some notable Shooting guards throughout history are Michael Jordan, Bill Sharman, and Kobe Bryant. Understanding the movements of a shooting guard is the basic part of an exercise program for them. On offense, the shooting guard needs to be able to shoot, use screens, set screens, pivot, handle the basketball, pass, cut, and shoot layups and dunks. The shot form is one of the most important fundamental movements for a shooting guard. A shooting guard will need to develop their triceps, wrists, forearms, and legs to have an effective jump shot. A good shot form starts with both hands on the basketball, one on the side and the shooting hand on the top of the ball. After the player is in triple threat
- 2. Dylan Rawls Skill Themes and Movement Concepts 02/14/16 position (both hands on ball and legs in athletic position) they can shoot, dribble, or pass. It is important for players to bring the ball up to their eyes during the shot and release the ball while jumping simultaneously. After the release, if the shot form is done correctly, the shooter should be able to point at the rim with their follow through to predict where the ball is going. A good shooter will rarely miss left or right of the rim because correct form has the elbow lined up with the eyes and legs. The next movement is using screens and making cuts. This requires lots of lateral quickness and many players get ankle injuries from these movements as well as pivots. Knee injuries are prevalent for these movements as well. I teach players to use screens by setting up the screen. Setting up the screen means the player fakes one way and goes the other to bait the defender into running into the screen. This same quick lateral fake is used on various cuts for layups or jumpers. It’s important for a shooting guard to develop all their leg muscles and joints to be able to handle these quick movements on hardwood floor. The last set of important fundamental movements on offense for a shooting guard is handling the basketball and passing. Handling the basketball encompasses dribbling, crossovers, spin moves, stepbacks, fadeaways, and passing. The most basic of these are dribbling and passing. A shooting guard needs to dribble the ball well with both hands by bouncing the ball on the floor repeatedly with only one hand or the other. You cannot use both hands at once. A crossover is simply switching hands with one bounce. Advanced players will have strong forearms and wrists from dribbling and shooting a lot. Pivoting and crossing over perform a spin move. A stepback and fadeaway are types of jump shots that allow the guard more space to get the shot off. The final offensive move, and most important, is the pass. Passes can be thrown in many different ways just like shots but the basic type is the
- 3. Dylan Rawls Skill Themes and Movement Concepts 02/14/16 chest pass. The player takes the ball with two hands and pushes is from their chest while stepping forward. At the release of the pass, the player’s thumbs should be pointing down and the wrists should look like the shooting hand does after a jump shot (dipping into the cookie jar). On defense, the basic moves for a shooting guard are keeping good defensive posture, shuffling, blocking out, sprinting, and planting feet to take a charge. The basic defensive position on the perimeter is in a squat with the defender’s arms out and palms facing the opposing player. A defending shooting guard should focus on the offensive player’s midsection to avoid being faked out. A defensive shuffle is used to move when guarding a perimeter player. It is important for the defender to keep their butt down and never let their feet touch each other or cross. Great defending shooting guards are able to predict where the offensive player is going to go and get to the spot early to get set and take a charge, which is an offensive foul. Drawing charges are the best defensive play because it’s a turnover and the offensive player gets a foul at the same time. Shooting guards can attempt to block shots and rebound but typically these are the jobs of the center and power forward. Guards generally go for steals by swiping the ball while a player is dribbling or taking the ball out of the passing lane. The last thing for a shooting guard to remember on defense is to block out. Even though most rebounds go to post players (centers and power forwards), guards need to block out their man to prevent them from diving into the lane for a sneaky rebound. The movements for blocking out are similar to the basic defensive stance except the player puts their butt on the opposing player’s body and moves with them to keep them from getting the rebound.
- 4. Dylan Rawls Skill Themes and Movement Concepts 02/14/16 The final movement I’d like to incorporate is the free throw because it is slightly different from a normal jump shot, layup, or dunk. The free throw typically is a different shot form from the player’s jump shot. I prefer to keep both feet on the ground and line everything up with my right foot. There is a nail in the center of the free throw line on hardwood basketball courts that can help line up the free throw. A shooting guard would put their dominant foot on the nail, line up their elbow and the ball, and perform the free throw. Most players prefer to bend their knees slightly and follow through on their toes without jumping in a slower shot than normal. Free throw form is one of the best examples of muscle memory for athletes because it should be the same every time. These are not all the movements associated with the shooting guard position, but they cover the fundamentals. A shooting guard will need very strong legs that can perform powerful movements. They will need to use exercises that strengthen forearms, triceps, and wrists to improve their shot form, and ball handling ability. The movements of a shooting guard are key when developing an exercise plan for them. Physiological Analysis The physiological aspect of basketball is important to understand when designing a program for training a shooting guard. As described in the movement analysis, a shooting guard needs to be able to do a wide array of movements on the basketball court including fast twitch and slow twitch contractile movements. This means a shooting guard will need very well developed aerobic and anaerobic energy systems. Adenosine triphosphate (ATP) will also be utilized in both systems. The anaerobic energy system is used for quick bursts of movement on the basketball floor. Movements that will use the anaerobic energy system include; dunking,
- 5. Dylan Rawls Skill Themes and Movement Concepts 02/14/16 sprinting back on defense, diving for loose balls, reacting defensively on the perimeter, and quick drives to the basket. This system will use type II muscle fibers to produce powerful movements in a short period of time. The main fuel source that replenishes the system is Phosphocreatine (PCr). Fast glycolysis is used to produce ATP quickly, but less efficiently. The two types of fast-twitch muscle fibers that are typically utilized in the anaerobic energy system are type IIA and type IIB fibers. Training the body to do fast, powerful movements will help to recruit more of these muscle fibers during a game and also allow an athlete to maximize the body’s ability to do these movements in an effective manner with less recovery time. Glycolysis will convert glucose into pyruvate and ATP. With a well-trained anaerobic energy system, a shooting guard will be able to use the ATP produced to produce quick and powerful contractile motion. This will surely give a shooting guard a competitive edge on the basketball court. The aerobic energy system will be used to sustain continuous muscle contractions throughout the game for a shooting guard. As detailed in the movement analysis, basketball is a game in constant motion with explosive movements incorporated as well. The aerobic energy system uses type 1 muscle fibers otherwise known as slow twitch muscle fibers. This system produces ATP more efficiently and produces far more of it than the anaerobic energy system. Because the aerobic energy system produces ATP slower but continuously, it is useful for sustained contractile movements. Running up and down the court, going through motion offense, and playing defense throughout the course of a game are important for a shooting guard. So a shooting guard must also train to recruit type 1 muscle fibers in order to perform slow glycolysis. The oxidative system
- 6. Dylan Rawls Skill Themes and Movement Concepts 02/14/16 fuels continuous movement at a low intensity. The key benefit of the aerobic energy system for a shooting guard is essentially being able to last through the whole game. By training to utilize a wide variety of metabolic processes, a shooting guard will have a distinct edge on the court over opponents. Injury Analysis Injuries are a terrible but inescapable fact among all sports. A shooting guard can sustain a host of injuries in basketball but one of the most common is the ankle sprain. Basketball is tough on ankles because there is a lot of pivoting and cutting. Most basketball players know someone who has sustained an ankle sprain or have had one themself. The hardwood floor on most basketball courts is a factor as well because there is very little cushion for the ankle. This constant pounding on the ankle joint can weaken it over time. Lots of players wear multiple pairs of socks and buy special shoes to reduce the wear and tear of a basketball court. Ankle sprains are typically classified in three grades; grade 1, grade 2, and grade 3. The sprain happens when the ankle turns to the right or left and the weight of a player’s body causes too much stress on the ligaments. When this happens the ligaments will stretch and because ligaments are not as elastic as muscle tissue, it takes time for them to return to their original state. A grade 1 sprain is mild and will typically get better in a week. A grade 2 is worse, but the ligament is still intact with minor swelling, pain, and discomfort. A grade 3 sprain means that the ligament has completely torn apart; doctors call this a complete separation. Moderate pain, severe swelling, and lots of bruising also accompany it. Typically, an athlete will need surgery to repair a grade 3 sprain.
- 7. Dylan Rawls Skill Themes and Movement Concepts 02/14/16 We need to make sure that shooting guards do not sustain ankle sprains in the first place. According to the American Journal of Sports Medicine, “Use of lace-up ankle braces reduced the incidence but not the severity of acute ankle injuries in male and female high school basketball athletes both with and without a previous history of an ankle injury.” (McGuine, T. A., Brooks, A., & Hetzel, S. 2011). So it doesn’t matter who the athlete is, basketball players should protect themselves. As a coach, my recommendation for my players is to wear ankle braces at all times during practice and games. Prescribed Training (ESS relevant) Warm-up: Dynamic stretching of your choice Monday: In Weight Room, Warm-up in gym. Time – 1 hour Lift Sets Reps % of 1RM Rest Period Bench 4 12 60% 1 min. Chest Flies 4 12 60% 1 min. Tricep Ext. 5 6 60% 1 min. Bicep curls 4 6 70% 1 min. Abs of choice Varies Varies Varies Varies Tuesday: In Weight Room, Warm-up in gym. Time – 1 hour Lift Sets Reps % of 1RM Rest Period Squat 4 6 65% 1 min. Leg Press 3 12 60% 1.5 min. Cleans 4 4 80% 2 min. Leg Extensions 4 6 70% 1 min. Burpees 3 10 N/A 1 min. Abs of choice Varies Varies Varies Varies Wednesday: On practice field, Warm-up there and run two miles. Then do shooting drills in the gym. Thursday: In Weight Room, Warm-up in gym. Time – 1 hour
- 8. Dylan Rawls Skill Themes and Movement Concepts 02/14/16 Lift Sets Reps % of 1RM Rest Period Dumbbell Lat raises 4 8 60% 1 min. Close-grip Bench 4 6 70% 1 min. Shrugs 4 8 60% 1 min. Push-ups 3 15 Body weight 1 min. Russian Deadlift 4 5 80% 2 min. Lat Pull 4 8 60% 1 min. Friday: In Weight Room, Warm-up in gym. Time – 1 hour Lift Sets Reps % of 1RM Rest Period Deadlift 4 4 85% 2 min. Half Squats 4 10 80% of Squat 1.5 min. Hamstring Curl 4 8 60% 1 min. Snatch 4 6 65% 1.5 min. Bicep Curls 4 8 60% 1 min. On Saturday and Sunday, put up at least 100 shots. References McGuine, T. A., Brooks, A., & Hetzel, S. (2011). The Effect of Lace-up Ankle Braces on Injury Rates in High School Basketball Players. American Journal Of Sports Medicine, 39(9), 1840. Borowski, L. A., Yard, E. E., Fields, S. K., & Comstock, R. D. (2008). The Epidemiology of US High School Basketball Injuries, 2005-2007. American Journal Of Sports Medicine, 36(12), 2328. Luera, M.J., Stock, M.S., Chappell, A.D.W., (2014), Electromyographic Aplitude vs. Concentric and Eccentric Squat Force Relationships for Monoarticular and Biarticular Thigh Muscles. Journal of Strength and Conditioning. Texas Tech University. (Pg. 328-338).
- 9. Dylan Rawls Skill Themes and Movement Concepts 02/14/16 Thompson, B.J., Stock, M.S., Shields, J.E., Luera, M.J., Mynayre, I.K., Mota, J.A., Carrillo, E.C., Olinghouse, K.D. Barbell Deadlift Training Increases The Rate of Torque Development and Vertical Jump Performance in Novices. Journal of Strength and Conditioning. Texas Tech University. (Pg. 1-10) Mackenzie, B. (2006) Leg Extension Test.