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Developing Endurance for Sport Performance in a Basketball Team

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Developing Endurance for Sport Performance in a Basketball Team Developing Endurance for Sport Performance in a Basketball Team Valtteri Karjalainen Bachelor’s Thesis Degree Programme in Sports Coaching and Management 2021 Abstract Date Author(s) Valtteri Karjalainen Degree programme Sports Coaching and Management Report/thesis title Number of pages Developing Endurance for Sports Performance in a Basketball and appendix pages Team 52 + 5 Basketball is gaining popularity in Finland thanks to the well playing national team Susijengi and a high-quality domestic league Korisliiga and both of their star players. Basketball requires multiple physical aspects of athletes’ capabilities. Endurance is one of the primary characteristics of basketball and not as much investigated as for example football’s endurance pillar. Team sports, such as basketball, require a lot of aerobic conditions of players to perform to perform at a high-level, maintain power output in repeated high-intensity efforts, and recover fast. A need was found for this project when coaching as an assistant coach in the season 2019-2020 and 2020-2021 Lahti Basketball Juniors U19 Boys. Lahti Basketball Juniors is a Lahti-based junior and hobby basketball club. It is one of the biggest and most influential basketball clubs in Finland. The values of the club are Joy, Quality, and Communality. Today the club has a team of every age group and gender. The club is also a Finnish Olympic Committee “Star Club” (Tähtiseura). The fundamental idea of the club is to offer juniors and hobby players of different ages the opportunity to play basketball at a level that suits everyone. The thesis Developing Endurance for Sports Performance in a Basketball Team is dealing with the endurance part of basketball and the development of the feature for the youth athlete. The primary goal was to offer a good, scientifically correct and working endurance developing manual that is also used at the practices of the U19 boys’ Lahti Basketball Juniors. Essentially, there was a secondary aim that the thesis also gathers down much recent information about the endurance building for basketball. The methods were the literature usage and expert interviews. Starting of the project was during August 2020 and the checkpoints of the thesis were arranged in November 2020 and January 2021. The final product of the thesis is the endurance developing manual. The manual, which is justified according to the literature, contains annual preview, six sample weeks, and the tests appendix. It will be put into service by Lahti Basketball Juniors U19 boys in the season’s start 2021-2022 as starting level test and endurance practices. Basketball teams are advised to make similar programs for their athletes in the future and the under 19 is the desired age to train endurance. The results of the programme will be tested with the test appendices all along the season 2021-2022. Keywords Endurance, Developing, Basketball, Energy, Aerobic, Game Table of contents 1. Introduction……………………………………………………… .......................................... 1 2. Basketball as a sport……………………………………… ................................................. 3 2.1 Physiological and metabolic demands…….. ............................................................ 5 2.2 Physical requirements of basketball players……. .................................................... 7 3. Aerobic conditioning for Team sport athletes…… ........................................................ 12 3.1 Physiology of endurance training…….. .................................................................. 13 3.1.1 Energy transfer during exercise…… ............................................................. 14 3.1.2 Acute cardiovascular responses to exercise….. ........................................... 16 3.1.3 Cardiovascular and metabolic adaptations endurance training ..................... 17 3.2 Potential benefits of aerobic fitness for team sport performance.. .......................... 19 3.3 Traditional Aerobic Conditioning for Team Sports… .............................................. 21 3.3.1 Components of endurance….. ...................................................................... 22 3.3.2 Training zones for endurance training…… ................................................... 23 3.3.3 Traditional Aerobic Conditioning and Basketball….. ..................................... 24 3.4 Endurance training for repeat-sprint athletes in team sports…. ............................. 25 3.4.1 Sport-Specific Aerobic Conditioning for Team Sports and basketball….. ...... 25 3.4.2 High-intensity interval training for team sports and basketball….. ................. 27 3.5 Integrated Team Sport Conditioning….. ................................................................ 28 3.5.1 Concurrent training….. ................................................................................. 30 3.5.2 Periodization team sport conditioning….. ...................................................... 30 3.5.2.1 Periodization in basketball…… ......................................................... 32 3.5.2 Monitoring and testing endurance development in basketball….. ................. 33 4. The aims of the project….. ........................................................................................... 36 5. Project planning…. ...................................................................................................... 37 6. Project implementation…. ............................................................................................ 39 7. The description and results of the thesis….. ................................................................ 40 8. Discussion… ................................................................................................................ 41 References Appendices 1 Introduction Basketball is a complex sport requiring cyclic and acyclic movements with and without the ball. During a basketball game, abrupt and intense direction changes and high frequencies of starting and stopping occur massively. Also, basketball requires loads of endurance, speed, agility, and power capabilities. Repeated sprint ability, speed changes, along with jumps and high-intensity running happen constantly in a basketball match. Endurance is the base of all the other features, so that endurance should be developed for a basketball player. (Vaquera and Radu 2019, 13.) The purpose was to create a physical practice manual for developing endurance for a basketball team, the target group being the U19 boys’ Lahti Basketball Juniors team. Essentially, the manual is based on the literature that is covering the area of endurance. The scope was to focus only on the endurance part of basketball. The primary aim of the project is that the work is scientifically correct and use-worthy for the team. Each phase of the program should be comprehended and offer recent information about endurance training. Therefore, as a result, was to offer a good working endurance developing manual that is also used at the practices of the U19 boys’ Lahti Basketball Juniors. Essentially, there was a secondary aim that the thesis also gathers down much information about the endurance building for basketball. Also, which is the ultimate training program for developing endurance for young ball sports individuals, was one question. The structure of the thesis is: chapters Basketball as a sport, Physiological and metabolic demands, and Physical requirements of basketball players are the first chapters. Next comes the compact game analysis together with broader player analyses and offers a good information package for the reader. The Aerobic conditioning for team sport athletes chapter was versatile and handled the major part of the thesis. This gives a solid base for the program found as an appendix. Lahti Basketball Juniors is a Lahti-based junior and hobby basketball club. It is one of the biggest and most influential basketball clubs in Finland. The values of the club are Joy, Quality, and Communality. (Lahti Basketball Juniors-lbj.) Today the club has a team of every age group and gender. The club is also a Finnish Olympic Committee “Star Club” (Tähtiseura). The fundamental idea of the club is to offer juniors and hobby players of different ages the opportunity to play basketball at a level that suits everyone. (Lahti Basketball Juniors-lbj.) Team sports, such as basketball, require a lot of aerobic conditions of players to perform at a high-level, maintain power output in repeated high- 1 intensity efforts and recover fast. That is why the endurance program is needed for basketball teams. (Stone and Kilding 2009, 615.) 2 2 Basketball as a sport Basketball is an indoor limited-contact fast-paced club game developed by Canadian physical education teacher James Naismith in 1891 (Mokray). In the dynamic transition game, two units, of five athletes each (separated as PG (Point Guard), SG (Shooting Guard), SF (Shooting Forward), PF (Power Forward), and C (Center)) play at the court at the same time (Jr. NBA). The time of the offensive is in FIBA rules 24 seconds and four quarters of ten-minute periods. Overtime is five minutes long. The purpose is to score the basket to the opponent's basket and prevent the other team from scoring a basket. The winner is the team with the most points in the end. The points counted are two points, three points, and one point from the free-throw. The referees call the fouls and the clocked play stops after a foul. (Mokray.) All the games begin with a jump ball between two players when the referee throws the ball
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