Design a physical activity plan for three weeks for a basketball player
Must consist of three (3) consecutive weeks.
There should be at least three (3) separate days each week depicting the exercises, repetitions, sets, weights and/or time participating in the sport. Nine (9) total workouts will be submitted, 3 workouts for every week.
Each workout must include at least two (2) health related components of fitness (cardiorespiratory fitness, muscular strength, muscular endurance and flexibility).
As your physical activity class performs a warm-up and cool down, this assignment will require this as well. Include a specific warm-up and cool down based on the activities performed. For example- if your activity is running, include a warmup that is specific to running.
Week 1:
Day 1:
- Warm-up: 5 minutes of jogging and dynamic stretching
- Workouts:
1. Shooting drills: 3 sets of 10 shots from different spots on the court
2. Dribbling drills: 3 sets of 1 minute dribbling
- Cool down: 5 minutes of static stretching
Day 3:
- Warm-up: 5 minutes of jump rope and dynamic stretching
- Workouts:
1. Layup drills: 3 sets of 10 layups on each side of the basket
2. Defensive slides: 3 sets of 1 minute sliding from side to side
- Cool down: 5 minutes of static stretching
Day 5:
- Warm-up: 5 minutes of ladder drills and dynamic stretching
- Workouts:
1. 3 on 3 scrimmage: 3 sets of 10 minutes per game
2. Free throw practice: 3 sets of 10 shots
- Cool down: 5 minutes of static stretching
Week 2:
Day 1:
- Warm-up: 5 minutes of high knees and dynamic stretching
- Workouts:
1. Passing drills: 3 sets of 10 chest passes, bounce passes, and overhead passes
2. Rebound drills: 3 sets of 1 minute grabbing rebounds
- Cool down: 5 minutes of static stretching
Day 3:
- Warm-up: 5 minutes of suicides and dynamic stretching
- Workouts:
1. 5 on 5 scrimmage: 3 sets of 15 minutes per game
2. Cone dribbling drills: 3 sets of 1 minute dribbling around cones
- Cool down: 5 minutes of static stretching
Day 5:
- Warm-up: 5 minutes of ladder drills and dynamic stretching
- Workouts:
1. Shooting under pressure: 3 sets of 10 shots with a defender
2. Defensive drills: 3 sets of 1 minute guarding an offensive player
- Cool down: 5 minutes of static stretching
Week 3:
Day 1:
- Warm-up: 5 minutes of jogging and dynamic stretching
- Workouts:
1. Pick and roll drills: 3 sets of 10 pick and rolls
2. Conditioning drills: 3 sets of 1 minute sprinting up and down the court
- Cool down: 5 minutes of static stretching
Day 3:
- Warm-up: 5 minutes of jump rope and dynamic stretching
- Workouts:
1. 3-point shooting drills: 3 sets of 10 shots from the 3-point line
2. Fast break drills: 3 sets of 1 minute fast break scoring
- Cool down: 5 minutes of static stretching
Day 5:
- Warm-up: 5 minutes of ladder drills and dynamic stretching
- Workouts:
1. Full court scrimmage: 3 sets of 20 minutes per game
2. Free throw pressure practice: 3 sets of 10 shots with consequences for missing
- Cool down: 5 minutes of static stretching