Preparation of The Body Intermediate 2 PE Preparation of The Body

Recap from yesterday…… What is Agility? Why is agility important in basketball? (5 min – as many reasons as possible)

Agility What is agility? The ability to adjust position or change direction quickly whilst maintaining control

Why is agility important in basketball? To get away from a marker to create space and gain time on the ball To fake and cut to the basket for a high % shot To reach a loose ball and turn and counter attack To adjust position to collect a rebound off the ring To turn quickly to track back and defend a fast break to prevent an opposition overload Being agile allows a forward to mix their shots and add an element of surprise To adjust position and intercept a pass Tight man mark in a 1v1 situation

Agility – Guard Guard: (examples) To tight man mark the opposition guard, on the ball, to prevent them from initiating the attack To hustle in defence and put pressure on the guard bringing the ball up the court. To “pass and cut” – i.e. cut into the key and lose their marker To dodge into space to receive the outlet pass To drive into a space, to receive a pass for the outside shot

Agility - Forward Forward: Being agile allows a forward to mix their shots and add an element of surprise To drive towards the basket, and dish off at the last second To man mark the opposition forward and prevent them from creating space to drive in to To adjust position to collect a rebound off the ring To take on a 1v1 attacking situation and beat their opponent to the basket

Agility - Centre Centre: To adjust position to collect a rebound off the ring To keep their opponent outside the key – to prevent them from rebounding (box out) To “trail” behind the guard on a fast break, then drive towards the basket To man mark the opposition centre, blocking their close range shots To block any close range shots inside the key.

Test For Agility Illinois Agility Test Recognised fitness test Running lane 10m x 5m was set up with 4 cones in the middle (see diagram) Start the test, lying on the floor – on “Go” sprint as fast as possible around the track (shown on diagram) Sprinted for 10m then weaved in and out of the cones and then sprinted to the finish line Partner timed my run. Test was completed 3 times with a full recovery in between to ensure maximal effort. Illinois Agility Test Start Finish

Why Appropriate? Standardised fitness tests can give you clear information about the relevant component you are trying to measure and therefore act as a fitness indicator. Identifies strengths and weaknesses in agility Use of norms allows you to compare your score with those of the same age and gender Test conditions are standardised, therefore results are reliable. Norms act as a benchmark and can be looked at before the test to provide motivation Tests provide written evidence which can be compared at a later date to monitor training effects.

Method of Training Agility Circuit: Basketball related movement patterns (bounding, turning, sprinting.) The circuit is timed Completed 3 times with a full recovery in between Draw out a diagram of the circuit (see page 36 of your notes for help) Quality of movements important

sprint Double bounces X 10 Hurdle jumps x 2 sprint Sprint to finish Slalom run Side steps x 10 sprint Zig zag side steps Fast feet ladder Sidestep R leg leading Sidestep L leg leading Backwards run sprint

Why appropriate? Challenging context (times against others and self) Set yourself individual goals. All movements are basketball related (side steps, jumps, bounds, sprints) After improvements have been made away from the game it will improve quality when applied into the activity