PHE Sa1 Task 2

Health-related objective: I want to assist my client to improve his vision, mobility, and core
strength during the next four weeks so he can play basketball more proficiently. I saw that my
client becomes instantly worn out and was unable to continue playing with the same power and
skill after only forty minutes, despite the fact that most basketball games last a total of two and a
half hours, taking into account fouls and breaks. He plays point guard in games, therefore even
though the T-Test graded his agility as "Fair," it still needs a lot of improvement. His lack of core
stability and coordination also affects his performance. Given my client's growth mindset,
accomplishing this goal will aid in his development as a basketball player because it is logical
and achievable.

My Client's Athletic goal: In addition, throughout the course of four weeks, I hope to enhance my
client's coordination and dribbling abilities by implementing a variety of sports-specific workouts.
Both the alternate-hand wall-toss test and the abdominal crunch test, which examined core
stability and coordination, had an effect on his balance. Because of this, as well as his lack of
physical endurance, his dribbling and shooting abilities must be improved. He frequently plays
small forward in basketball games, therefore his talents, particularly his dribbling ability, are
crucial. I'll be able to track his progress by giving him the AAHPERD basketball skills test battery
both before and after he finishes the workouts in my performance improvement plan.

Components- Week 1 Week 2 Week 3 Week 4

Type Stamina, cardio, Agility, mobility, Full body strength All components of
and basics in body weight, workout, muscular fitness, including
sport-specific and basics in endurance, and flexibility, muscular
training sport-specific deep strength,
training sport-specific sport-specific
training training

Frequency 4 days a week 4 days a week 5 days a week 5 days a week

Intensity Low-intensity Moderate Moderate intensity High-intensity

intensity

Time 50 mins 1hour 1 hour (including 1 hour 15 mins

(including short short breaks) (including short
breaks) breaks)

Exercise 1)Stretches/warm 1)Stretches/ 1)Stretches/warm 1)Stretches/warm

up warm up up up

2) Workout 2)Pre-workout 2) Exercise: To 2) Exercise: To

-30 min run -10 minutes jog have a quick and have a quick and
-20 Push up -10 push efficient exercise, efficient exercise,
-10 sit ups warm up for five warm up for five
-20 Sit ups -10 pull ups minutes before minutes before
-10 pull ups beginning short, beginning short,
-tredmill run for 3)Drills high-intensity high-intensity
20 minutes -Dribbling intervals. A minute intervals. A minute
-shuttle run (x2) basketball both of easy walking of easy walking can
-jumping jacks 20 hands for 2 can be taken in be taken in
minutes between between
3)Drills -3 pointer repetitions, with repetitions, with
-100 dribbles shooitng( all each interval each interval
each hand , all five main spots lasting between lasting between
three low, mid, in the three 30 and 2 minutes. 30 and 2 minutes.
high dribbles pointer line) Continue for about Continue for about
-two ball dribbling take 20 shots 20 minutes, then 20 minutes, then
-spider dribbles from each take a break. take a break.
-no look dribbles place= total
-touch wall 100 -Jog a rope (1 -Jog a rope (1 min)
dribbles -both hand min) -Burpees (20 )
layups -Burpees (20 ) -repetitions (20
4)Cool Down -reverse layups -repetitions (20 reps)
-stretches -one hand reps) -Sprints on a
passes -Sprints on a shuttle (30)
-two hand shuttle (30)
passes 3) Recovery
-overhead 3) Recovery (5 minutes) Slowly
passes (5 minutes) Slowly walk
walk Stretch your
Stretch your quadriceps, glutes,
quadriceps, and knee to chest
glutes, and knee for 10 seconds
to chest for 10 each while
seconds each kneeling. Repeat
while kneeling. the stretch four
Repeat the stretch times.
four times. Jog a rope (1 min)
Jog a rope (1 min) Burpees (20
Burpees (20 repetitions) (20
repetitions) (20 reps)
reps)
Sprints on a Sprints on a shuttle
shuttle (30) (40)
Stretches / Warm up : Before starting the bulk of your practise, it's crucial to complete a quick
5-minute warm-up. Stretching and easy cardio should be the main components of the warm-up.
Warm-up exercises can be performed using the drills listed in the Coordination/Conditioning
Drills Section.
Stretching is crucial since it will assist to relax tense muscles and avoid muscular injuries.
Before starting the bulk of your practise, it's crucial to complete a quick 5-minute warm-up.
Stretching and easy cardio should be the main components of the warm-up. Warm-up exercises
can be performed using the drills listed in the Coordination/Conditioning Drills Section.
Stretching is crucial since it will assist to relax tense muscles and avoid muscular injuries.

Week 1: Throughout the first week, my client will do 50 minutes of low-intensity cardio on
different days. Interval training will be used for the first week of exercise since it develops
cardiovascular endurance and is low-intensity, which is ideal for my client who hasn't worked out
in a long time. Interval training will significantly improve his athletic performance by increasing
muscular quickness and endurance.

My client will warm up before engaging in the post-up, crab, Pound, and Spider Dribble
exercises. My client will then practice 1v1 speed dribbling five times in total following this. The
attacking player is positioned a few feet in front of the baseline with a defender on the baseline
on the inside of them. A layup attempt is made by the offensive player carrying the ball, while a
ball-stealing attempt is made by the defensive player carrying the ball as they dash to the
opposite end of the court together. The figure shows that the offensive player and the defense
have a 5-second window after completing a layup before running to the other end of the court to
try to make a layup or steal the ball. After the cooldown, I'll show my client how to use
visualization to hone his shooting skills and relax his body, enabling him to reach a state akin to
meditation.

Week 2: During the second week, the sole goal is to improve my client's shooting skills.
Additionally, on three different days, my client will take part in around 1 hour of sport-specific
coaching. After warming up, my client will perform a series of progressions and shooting drills
designed to enhance his form, technique, and accuracy. The progressions include set to go,
tuck to set, and tuck to go The set to go exercise involves extending the legs and shooting
fluidly while focusing on the hand action and leg extension employed by players when shooting.
Making a seamless transition from the tuck to the set position, extending the legs, and leaping
to shoot from 8 feet away are all required for the tuck to go starting with ball exercise. He will
then practise shooting quickly to improve my client's ability to shoot three-pointers.after
beginning with ball drills. The ball is placed in the tuck position with one foot behind, and then
the rear foot is brought forward to move the ball to the set position, which is practically in line
with the face. He will start the drill by sprinting from the baseline to the three-point line, shooting,
getting a rebound, and then sprinting to the other end of the court to shoot, get a rebound, and
pass the ball to his teammate.
These drills will improve my client's agility as well as his shooting technique and form. After my
client has finished the cooldown, I give him five affirmations to repeat to himself before any
basketball game in order to boost performance, lower stress, and promote personal efficacy. His
confidence in his preparedness, physical talent, intelligence, and emotional stability will be the
focus of these affirmations.

!shuttle run!

Week 3: During the third week, my client will complete three separate, 1-hour sessions of
high-intensity, interval training. I won't begin this type of workout with my client until the third
week, once his physical strength and strength have risen, due to the intensity of circuit training,
and I'll give him ample time to recover between sets. The warm-up, followed by six exercises,
will be done by my customer before repeating the entire programme. The exercises chosen are
all core exercises that target the obliques and upper and lower abs.My customer's core will be
strengthened as a result. The athlete will then execute the alternate hand wall toss drill, which
requires him to throw a tennis ball with one hand against a wall, catch it with the other, bounce it
off the wall again, and then catch it with the other. Jumping up and continuously bouncing the
basketball against the backboard of the hoop is the bounce against backboard drill. Hand-eye
coordination will be enhanced by these activities. Following the cooldown, I'll demonstrate to my
client how to use thought pausing to reduce performance anxiety and improve his performance.

Week 4: There are three separate days of 60 minutes of intense circuit training throughout the
fourth week. Four drills will be performed by my customer following the warm-up. The first is a
drill called the weave in and weave out, in which participants sprint to a cone, side shuffle
starting with their left leg to a marker three yards away, side shuffle starting with their right leg to
another marker three yards away, repeat these movements four times, and then sprint to
another cone. The second drill is known as the "shuttle with passes," and it involves sprinting
from the baseline to point A, receiving a pass from the coach, passing the ball back, and then
turning around to sprint to point B and jump to touch the backboard. The athlete then runs to
point C, where they receive a pass and return it, as shown in the diagram. After that, they run to
point D, touch the backboard, receive a pass, and then go to point E, where they dribble to the
finish line.
All of these agility drills will improve my client's dribbling skills, physical stamina, and ability to
accelerate and decelerate quickly. The piston full-court drill, in which player A starts by sprinting
from the baseline to the opposite end of the court while player B passes the ball inbounds to
player A, is the next exercise that my client will do.

Cliend Feedback:

(Out of 10)
Ratings- Week1 Week2 Week3 Week4

Teaching 7 8 9 10

Warm ups 8 7 8 9

Workouts 7 9 7 9

Drills 8 6 9 10

Assistance 7 8 10 10

Level 4 5 8 10