Health-related objective: I want to work with my client over the next four

weeks to improve his vision, mobility, and core strength so he can play
basketball more skillfully. I saw that my client becomes instantly weary and
is unable to continue playing with the same power and skill after only forty
minutes, despite the fact that the majority of 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 if the T-Test awarded his agility a "Fair"
rating, it still needs a lot of improvement. Given my client's growth mindset,
accomplishing this goal will aid in his development as a basketball player
because it is logical and achievable.

The athletic objective for my client is to improve their coordination and

dribbling skills over the course of four weeks by including a range of
sports-specific activities. His balance was impacted by the alternate-hand
wall-toss test as well as the abdominal crunch test, which looked at core
stability and coordination. Due to this and his lack of physical stamina, his
dribbling and shooting skills need to be developed. Basketball games
typically feature him as small forward, therefore his skills, especially his
dribbling prowess, are essential. By administering the AAHPERD
basketball skills test battery to him before and after he completes the
exercises in my performance development plan, I'll be able to monitor his
progress.

Components Week 1 Week 2 Week 3 Week 4

Frequency 6 days 6 Days 6 Days 6 Days
Intensity High Moderate High Low
Type Stamina, Agility, Body Muscular Plyometrics,
Cardio, weight, endurance, Isometrics,
Basketball Basketball Full body Mobility
workout workout strength,
Basketball
workout
Time 1 Hr 30 min 2 Hours 1 hr 15 mins 45 mins
Exercises Warmup: Warmup: Warmup: Warmup:
-Static -Static -Static -Static
stretching stretching stretching stretching
- Hop and - Hop and - Hop and - Hop and
touch your touch your touch your touch your
leg(15 leg(15 leg(15 leg(15
Metres) Metres) Metres) Metres)
- 5 Min jog - 5 Min jog - 5 Min jog - 5 Min jog
-Rest- -Rest- -Rest- -Rest-

Workout: Workout: Workout: Workout:

-30 Min jog -20 Sit ups - Weighted - Doble leg
-15 Shuttle -10 pull ups squats forward and
runs from -tredmill run - Explosive backward
base line of for 20 Split squats hops
the court to minutes - Explosive - single leg
the other - One foot Jumps squat jumps
base line shuffles on - Leg press - alternating
- Rest - ladder - Lunges step up
Cycle 30 - Zig zag jumps
Mins cone drill Basketball -Squat hold
Max effort - 3 point work - Leg
- Right hand shooting at -100 pound extension
layups, Left all 10 points dribbles hold
hand layups 50 shots each hand - plank hold
- Reverse - 50 free - 100 in and
layups throws out dribbles
- Up and - 50 off the each hand
under layups dribble shots - 60
- 50 in the crossovers
paint shots each hand
- 50 between
the leg
dribbles
each hand
Stretches and warm-up: It's important to do a fast 20-minute warm-up
before beginning the majority of your practise. The major elements of the
warm-up should include stretching and light cardio. The drills indicated in
the Coordination/Conditioning Drills Section can be used as warm-up
exercises.
Stretching is important because it helps to release strained muscles and
prevents injury to the muscles. It's essential to do a fast 5-minute warm-up
before beginning the majority of your practise. The major elements of the
warm-up should include stretching and light cardio. The drills indicated in
the Coordination/Conditioning Drills Section can be used as warm-up
exercises. Stretching is important because it helps to release strained
muscles and prevents injury to the muscles.

Week 1: On various days during the first week, my client will perform 50
minutes of low-intensity cardio. For the first week of exercise, interval
training will be performed because it builds cardiovascular endurance and
is low-intensity, which is perfect for my client who hasn't worked out in a
while. His athletic performance will be considerably enhanced by interval
training by enhancing muscular quickness and endurance.

Before beginning the post-up, crab, Pound, and Spider Dribble exercises,
my client will warm up. After that, my client will practise 1v1 speed dribbling
five times in total. A defender on the baseline is placed on the inside of the
attacking player, a few feet in front of the baseline. The offensive player
carrying the ball attempts a layup, while the defensive player carrying the
ball rushes to the other end of the court in an attempt to steal the
ball.According to the graph, both the offensive player and the defence have
a 5-second window after a layup is made before attempting to steal the ball
or make a layup at the other end of the court. After the cooldown, I'll
demonstrate to my client how to improve his shooting technique and
unwind his body through visualisation to enter a condition like meditation.

Week 2: My client's shooting technique improvement is the only objective

for this week. My client will also participate in about an hour of
sport-specific coaching on three different days. My client will do a series of
progressions and shooting drills after warming up in order to improve his
form, technique, and accuracy. There are three progressions: tuck to set,
tuck to go, and set to go. With a focus on the hand motion and leg
extension used by players when shooting, the set to go exercise entails
extending the legs and firing fluidly. Week 2: The sole goal for this week is
for my customer to improve his shooting technique. On three different days,
my customer will also take part in a coaching session tailored to their sport
for roughly an hour. After warming up, my client will perform a series of
progressions and shooting drills to enhance his form, technique, and
accuracy. The progressions are set to go, tuck to set, and tuck to go. The
set to go exercise involves extending the legs and firing fluently, with a
focus on the hand action and leg extension employed by players when
shooting. These exercises will help my client become more agile while also
improving his shooting form and skill. I provide my client five affirmations to
repeat to himself before every basketball game to improve performance,
reduce tension, and foster personal efficacy after he completes the
cooldown. These affirmations will centre on his self-assurance in his
readiness, physical ability, intellect, and emotional steadiness.
Week 3: My client will engage in three distinct, one-hour sessions of
high-intensity, interval training throughout the third week. Due to the
intensity of circuit training, I won't start this type of workout with my client
until the third week, once his physical strength and strength have
increased, and I'll give him plenty of time to recuperate between sets. My
consumer will perform the warm-up, then six exercises, before repeating
the complete programme. All of the exercises included are core
movements that work the obliques, upper, and lower abs. As a result, the
core of my customer will be strengthened. The next exercise demands the
athlete to throw a tennis ball with one hand against a wall, catch it, and
repeat with the other hand. The bounce against backboard practise
involves repeatedly jumping and bouncing the basketball against the
backboard of the hoop. These activities will improve hand-eye coordination.
I'll show my client how to employ thinking stopping to lessen performance
anxiety and enhance performance after the cooldown.

Week 4:
There are 6 seperate days of Low intensity but highly effective plyometric,
isometric and Mobility training. All of these factors are very important but
highly underestimated. By applying these exercises and holds to your
routine you will instantly feel more athletic, Plyometrics increase your
athletic performance by a lot, it increases your speed vertical jump,
shiftiness and other aspects. Although it might take a while for you to see
results, know that change is occurring and your game will feel a lot
smoother as you start implementing these workouts to your weekly routine