BASKETBALL CONDITIONAL ABILITIES

RESISTANCE IN BASKETBALL
Endurance (basketball) is the body's ability to sustain a certain physical load for longer
periods of time without a decrease in effectiveness. The degree of resistance depends on the
central nervous system, the circulation and breathing systems and the economy in the
execution of the technical elements.
The physical load is the component that most affects fatigue, in the face of which strength,
speed, frequency of movements and strength decrease, also reducing the coordination of the
player and therefore that of the team. Hence, to develop resistance, exercises with
combinations between the different load components are used, for example "cross" (free-
range running) with walking and running; cycling, rowing and swimming; medium and
long distance races.
To develop general resistance, repetition exercises are performed; interval with the same
time and distance and with changes.
Special endurance is the player's ability to assimilate a large volume of charge at speed. For
its development, technique and tactical exercises are used (quick offensive, pressure,
snatches, turns, jumps, etc.), repeated several times, in addition to auxiliary sports such as
swimming.

STRENGTH IN BASKETBALL
Strength in basketball is of great importance since it is a capacity that predominates in
many aspects and is developed in physical preparation; exercises for special strength also
have that dynamic character. The qualities of speed, skill and resistance are closely related
to the level of development of forces, presenting themselves as general strength and special
strength. Muscle strength depends on anatomical, biomechanical, biochemical and
psychological factors.
Within strength exercises we can differentiate:
a) With external resistance (weight) which includes exercises with tensioners, weights,
bullets, medicine balls, partner resistance and ground resistance among others, with
different degrees of intensity and load.
b) With self-weight resistance, which are gymnastic exercises (push-ups, planks, sit-ups,
etc.), with or without equipment, going from the simplest to the most complex and from the
least to the greatest speed of execution
Two types of methods for developing strength can be distinguished.
a) With maximum effort, which includes maximum lifts repeated two or three times and is
used for the development of absolute strength. Generally, three to five sets of exercises are
indicated with rest breaks between them, which include relaxation and joint mobility
exercises.
b) Up to the maximum of possibilities, where the exercises are performed continuously,
until reaching a state of fatigue and until a variation occurs in the structure of the
movement.
In this case it can be, with a constant weight and at a medium pace; low weight at
maximum pace; with progressive increase in weight in each series of exercises.
Specific strength targets the specific development of certain muscle groups. Therefore, it is
important to develop those muscle groups on which the action of the game falls.

SPEED IN BASKETBALL
Speed in basketball is the body's ability to perform separate or complex movements in a
short period of time. It will depend on the coordination of movements, muscle elasticity,
and the strength and mobility of nervous processes. Within what we call speed we have:
reaction speed, movement speed and movement frequency speed. In basketball, speed is
developed in all its forms. Reaction speed is related to agility, the strength and speed of
movements.
To increase speed you use:
a) Racing on uneven terrain, in water and on sand.
b) Exercises for the development of strength with and without opposition.
c) Exercises with apparatus and tensioners.
d) Different types of careers.

All these exercises must be performed at maximum speed and in a short time, with long rest
intervals.
Specifically in basketball, the player is prepared in reaction speed, maximum speed in short
distances, accelerations, speed in the execution of technical movements with or without the
ball. When performing speed exercises, the player must be rested, generally performing
them at the beginning of training. The exercises performed involve:
a) movements in different directions
b) starts and accelerations
c) jumps
d) races, with raised knees, with changes of speed
e) changes of direction over short distances.
Generally the exercises are repeated five to seven times with pauses of approximately one
and a half minutes, repeating the series several times.

BASIC MOTOR SKILLS IN BASKETBALL

JUMP BASIC SKILL IN BASKETBALL

The vertical jump is one of the most important performance indicators used in Basketball
due to its strong correlation with lower limb power. You can see the importance of the
jump in a large number of actions such as drives to the rim, rebounds and defensive
adjustments. Certain parameters such as the TDF (Strength Development Rate) and the
Time to reach Maximum Strength (TMF) have a very relevant importance in the vertical
jump and movements in certain modalities, where the different techniques and gestures do
not have the possibility of achieving maximum force production.

RUNNING BASIC SKILL IN BASKETBALL

Basketball is a competitive game where we run on a hard surface for more than an hour,
meaning our extremities receive a great impact from the movement. As is known, running
on hard surfaces causes significant long-term stress on the lower joints. For this reason, in
this sport it is necessary to take special care to avoid knee injuries (instability). This skill is
what allows us to constantly move on the sports field, regardless of the trajectory and its
changes in direction. This skill makes part of this since it is a sport where you run at great
speed and maintain resistance during the time established by the sport.

SHOOTING BASIC BASKETBALL SKILL

We find this skill in the objective of a basketball game where the shot is about scoring
baskets, the shot or basket shot is the culmination of a good offense, whether individual or
collective. Throwing is the act of throwing the ball into the opponent's basket looking for a
basket. It is necessary for the player to know the different techniques and develop them
through training and practice, which will provide the confidence and serenity that the game
requires.
A good scorer is important on a team, but let's not forget that a good defender is also
important since by the same rules of the game, victory is not only for the one who scores
the most, but also for the one who allows the fewest points to be scored.
We can consider the launch from two aspects, one is psychological, in which various
decisive factors intervene to overcome the movement; Others are physical factors,
controllable through good preparation.
Among the psychological factors we must study:
The attitude of the player. The player must have a positive attitude towards the game, with
the desire to win. Every half-hearted effort produces mediocre or timid plays that lead only
to failure. Especially in throwing, the player's will to win and ambition to improve are
decisive positive factors and must be taken into account by the coach.
The physical appearance is closely linked to what was previously described. Good physical
conditions must be linked to a healthy combative spirit.
We understand by physical faculties those resulting from the functioning of all the body's
organs, muscles and nerves. Good muscle tone is necessary to achieve adequate
coordination between mind and muscles. A player with his physical abilities at their
maximum will have greater resistance, efficiency and precision in his game and when
throwing the ball into the basket, since having a good physical condition gives the player a
greater chance of making a successful shot given his Mind and body will be in greater
optimal conditions for execution.
We can mention important physical principles when shooting basketball:
Location and vision of the target.
Coordination of movements and balance of the body.
Force of movement.

DRIVING BASIC SKILL IN BASKETBALL

In basketball, the dribble is the player's transportation where he moves on the court with the
ball, considering it a weapon in both attack and defense.
Each player must practice dribbling with either hand, until they perfectly master this form
of movement with the ball. However, it should not be forgotten that its excessive use can
harm teamwork and that passing provides greater speed than dribbling to attacks.
Dribbling is used to:
· Take the ball off the defensive backboard
· Advance the ball in the attack
· Find a favorable position for shooting a basket
· Break or break the defense
· Distract the ball from congested areas
Within the fundamental principles of the dribble we must consider Mainly focus on body
position, ball control and visual field.
The low dribble used in cases of tight marking or in very congested areas, to protect the ball
by keeping it very close to the ground.
Other concepts to take into account in the dribble technique are:
a) Preferably keep shoulders bent
b) Stand on the balls of your feet
c) Use reciprocating movements of the elbow, wrist and fingers
d) Bounce the ball at a comfortable distance from your feet
e) Do not finish the dribble before deciding the next action to achieve.

CATCH BASIC SKILL IN BASKETBALL

In basketball we understand control of the ball as a prerequisite for passing. For this,
knowing how to receive or catch a ball is a priority. The hand always adapts to the ball,
cupping the palm without actually touching the ball. Fingers separated and directed
upwards, thumbs in an almost horizontal position, holding tightly.
The player who receives the pass must go out to meet the ball. To receive it, extend your
arms, bringing your hands towards it. Upon making contact, flex your arms and spread your
elbows, adopting a position from which you can continue the movements of the next play.
The ball control exercises are coordinated with the first passing exercises.
When there is increased pressure from a defender, the receiver usually takes a step away
from him. If the receiver is moving, he may find it necessary to receive the ball with only
one hand, then the ma No further away from the defender, it is raised as a target and the
free hand is placed high up to help in the reception.

TEMPOROSPACIALITY IN BASKETBALL
We find temporospatiality in basketball, in terms of how we position ourselves on the
sports field, whether defensively or offensively where:
Each of the five players on the court has different characteristics and functions, which
makes them a fundamental complement in the game according to their position, known as:
position 1, point guard or point guard; positions 2 and 3, right and left wings and positions
4 and 5, posts. Depending on how our opposing team is defending, whether by individual
or zone marking, we must attack in a way that we can overcome said defense, locating
ourselves, moving and managing the spaces and times that we can take advantage of to be
able to continue with the contact of the ball and reach the basket indeed.

COORDINATION IN BASKETBALL
Coordination is the organization of motor actions ordered towards a determined objective,
where the characteristics of the coordinated movement are based on minimum expenditure
of energy, Efficiency the objective must be achieved in all its parts: o With the necessary
speed o With acceleration and correct direction or with adequate precision.
Regarding coordination and Basketball, its classification of coordinative abilities is in the
most important motor learning capacity. Capture, processing and retention of information.
Motor control capacity. It is based on the information that comes from the abilities of
kinesthetic discrimination, spatial orientation and balance. Ability to adapt: It is only
possible if you have a sufficient background of diverse motor experiences. The last two are
dependent on the first. Basketball can be classified as a surprising and changing sport, so
adaptation capabilities are essential. Between the ages of 7 and 10, there is an evolution of
coordinative abilities, for example

BALANCE IN BASKETBALL
Balance in basketball the ability to maintain or return the entire body to a state of balance
during voluminous changes of position in the game, this ability is manifested in movement,
falls from jumps, stops, help, defense , recovery. The ages at which coordination reaches its
peak in perfection are 10-11 years, where you must work and try to seek the greatest
perfection of this