Republic of the Philippines

Polytechnic University of the Philippines College of Human Kinetics

THE EFFECT OF TRAINING AND HOW IT AFFECTS THE PERFORMANCE

OF A POWER FORWARD

Submitted by:
Sardenia, Zandro J.

APRIL 2020
Table of Contents
 Introduction

Basketball was born in Springfield, USA, in 1891, thanks to the idea of James Naismith,
a Canadian physician and physical education teacher. Naismith was asked to find a
sport that could keep football players in training during the winter season as an
alternative to gymnastics exercises. Basketball was born on 15 December 1891,
regulated by thirteen rules, with a basket hung at opposite ends of the gymnasium
sports centre and teams made up of a variable number of players. On 21 December,
the first game in the history of basketball was played between two teams of nine
players. To figure out how far this sport has gone, think about how a basket of wicker
sufficed and when the ball entered it, it needed a ladder to take it back.

Basketball is one of the most popular sports in the world and one of the most widely
viewed. It is a team sport that involves two teams of five active players each trying to
score points against one another by throwing a ball through a 300 cm (10 feet) high
hoop (the ‘basket’) under organised rules. It is played on both indoor and outdoor
courts.
Basketball is a fast moving game that involves a lot of variety, including shooting,
dribbling, passing, rebounding, defence and much more.
Health benefits of basketball

Basketball involves a lot of starting and stopping. While not renowned as an aerobic
sport, it is still a great workout that can help you:
burn calories (an hour of basketball can burn 630–750 calories)
build endurance
improve balance and coordination
develop concentration and self-discipline
build up muscle.

Basketball is a team sport characterized by high intensity activities such as jumping,

sprinting, shuffling and direction changes. Basketball players’ physical conditioning is
focused on enhancing aerobic capacity, speed, agility, muscular strength and power.

Strength training is a fundamental element for the physical conditioning of basketball

players. Its purpose is to improve explosive power and acceleration/speed around the
court and to reduce the risk of joint and tendon injuries. During the season, resistance
training and power training are performed in different periods. Moreover, individual and
team development plans optimize the improvement of each [Link] famous players
today have started their love story with basketball by throwing the ball into a basket in
their backyards. However, the work to reach certain levels of professionalism and
notoriety links to rigid and challenging workouts and lifestyles. Let's discover together
how a basketball player trains strength.
Throughout the sports season, strength and power training is carried out at different
times. In fact, an individual and team program must be developed to optimize the
improvements of each player.

Basketball also involves many lateral movements and jumps, squatting and sinking,
which require strong leg muscles and stability of the core. Strength training using
weights to perform squat or leg curl allows you to build quadriceps and strong calves.
Finally you can build the strength of the core with abdominal crunch.

Basketball fast pace and erratic movements mean that players have to be agile, strong
and able to make sudden and explosive moves. But also can quickly change direction.
Exercises that work with the cardiovascular system and include all major muscle groups
are ideal for improving basketball skills.

Success doesn’t happen overnight, and it takes the right pieces all working together to
build strong basketball athletic programming. Depending on your situation the pressure
to succeed varies. For instance, you could take over a winning program where you must
win immediately, or you may be run out of town. Or perhaps you’ve taken over a
program that doesn’t have much success, but you have the commitment to run the
program your way and build it from the ground up. Regardless, of your situation it’s
going to take some great leadership, patience, resilience and some help to build a
successful basketball program.

Goal
purpose is to increase endurance and strength, develop speed,
improve flexibility, achieving a developed body and have a
superior body form to increases my self-esteem and reflects a
strong personality.
PERSONAL ASSESSMENT RECORD

NAME: Sardenia, Zandro J.

AGE: 18_________ WEIGHT: 72________ HEIGHT: 182cm___________

SKINFOLD MEASUREMENT
MEN WOMEN
CHEST: 6 TRICEPS: __________
ABDOMEN: 16 SUPRA ILIAC: _________
THIGH: 18 THIGH: __________
TOTAL: 40 TOTAL: __________
EST. BF%: EST. BF%: __________
RATING: RATING: __________
COMPUTATIONS
A. BODY WEIGHT 159lbs_______________
B. FAT WEIGHT (BF%-FW) _______________
C. LEAN BODY WEIGHT (BW-FW) _______________
D. LEAN BODY WEIGHT % (LBW/BW) _______________
E. BODY FAT% 15.6_________ RATING: _______________
CIRCUMFERENCE MEASUREMENTS

MEN (inches) WOMEN (inches)

CHEST: 33.5_________ SHOULDER: __________

WAIST: 38_________ WAIST: __________
HIPS: 29.5_________ HIPS: __________
UPPER ARM:11_________ UPPER ARM:__________
LOWER ARM: 9.5_________ LOWER ARM: __________
THIGH: 19_________ THIGH: __________
CALF: 15_________ CALF: __________
ANKLE: 9_________ ANKLE: __________

MI FIT DIGITAL WEIGHING SCALE

WEIGHT: 71.80__________
NARRATIVE: Normal

BODY SCORE: 100

NARRATIVE:

MUSCLE: 57.40kg
NARRATIVE: Getting more muscle is helpful to improve basal metabolism so as to reduce
body fat

BMI: 21.6
NARRATIVE:

BODY FAT%: 15.6%__________

NARRATIVE: Strong muscles plus balanced body fat ratio will make you a good looking
and fit body figure.

WATER: 57.8%__________
NARRATIVE: The measurements which are taken after you just bathed, drank alcohol or
workout might not be accurate.

PROTIEN: 22.1%__________
NARRATIVE: You’ve eaten too much protein, try to keep a balanced diet and eat more
high-fiber vegetables.

BASAL METABOLISM: 1.655kcal__________

NARRATIVE: You can keep fit and eat more fish, meat, soy and dairy products to
increase muscle mass.

VISCERAL FAT: 6__________

NARRATIVE: You need to maintain a balanced diet and keep aeorobic exercise not less
than 20 minutes everyday.
BONE MASS: 3.00kg__________
NARRATIVE: Try to keep balanced intake of calcium, and do15-minute sunbathing and
20-minute exercise everyday.

BODY AGE: 15age__________

NARRATIVE: Your body age is younger than your actual age, indicating that the
functions of your body systems are normal.
Keep a healthy lifestyle, do exercise, and maintain reasonable as well as balanced diet.

IDEAL WEIGHT: 71.40kg__________

NARRATIVE:Normal

Power forwards should be tall, strong, and aggressive. Rebounding: The primary skill
for a power forward in basketball is rebounding. If you want to be a good power forward
you should build up your strength and practice rebounding, especially boxing out
techniques. Being a good rebounder is also a state of mind.

The power forward is often one of the most physical players on the court. Hence the
name "power" forward. They play close to the basket, fighting for rebounds and posting
up on offense. Power forwards should be tall, strong, and aggressive.

“The one thing I do that nobody else does is jump three and four times for one
rebound.” -- Dennis Rodman

The power forward plays a crucial role in the smooth operation of a basketball team.

Power forwards must be excellent rebounders--and just as importantly, must be able to

take care of the ball after securing it. Power forwards have to be able to hit open shots,
since they typically aren't the focal point of a defense. They have to be a spark who's
capable of making a big play for the team.

If you fit in well as a power forward, use this guide to take your game to another level.
From rebounding to shooting to supporting the center, this is your resource to playing
the power forward position to the best of your ability.
Strength and Conditioning
A power forward being asked to rebound, play physical defense and run the floor needs
to be in tremendous physical shape. Here are strength and conditioning resources that
will get you game-ready.

These exercises are great because they can be done on your own, are quick, effective
and produce great results.
Power is important on the court, so let’s make you a force to reckon with when the
games start.

Jumping rope

Jumping rope is a great way for your players to get warmed up before doing workouts,
but it is also a really good way for your players to work on their footwork and foot
[Link] believe that jumping rope is the best overall athletic conditioner. It is
very benefitial to basketball players in that it aids greatly in their development of agility,
hand-foot coordination, rhythm, and balance.
How to perform it :
1. Start with feet hip distance apart, and arms stretched to the sides like your
holding a jump rope with your hands.
1. [Link] your hands like you’re swinging a jump rope and hop over it to jump rope
in place
2. Do 1000
3. High intensity

Basketball Plyo Push Ups

This exercise will help basketball players learn how to give and absorb force effectively
and efficiently. Mastery of this exercise will translate into quicker, more explosive hands
and a powerful upper body ready to dominate the hardwood.

How to Perform It:

1. Place yourself in a push-up position, straddling the basketball with both of your
hands.
2. Lower yourself down halfway to the ground.
3. Violently explode off the floor and catch and stabilize yourself on your basketball
and hold for a one count.
4. Toss yourself off and land softly on the floor.
5. 3 sets and 20 repetitions.
6. High intensity
Pull-ups

Power forward also need to have strong backs. The latissimus dorsi muscle is
responsible for energy transfer between the lower and upper body. Building strength in
your lats will improve every athletic movement by allowing force to transfer efficiently
throughout the body.

How to perform it :
1. Grab The Bar. Grip it about shoulder-width apart.
2. Hang. Raise your feet off the floor by bending your knees.
3. Pull. Pull yourself up by pulling your elbows down to the floor.
4. Pass The bar. Pull yourself all the way up until your chin passes the bar.
5. Repeat. Lower yourself all the way down until your arms are straight.
6. 3 sets 20 repetitions
7. Better to slow when going down
Squats

Increasing your vertical jump will improve your rebounding, blocking, dunking, and make
you an all-around better basketball player and being able to squat with good form will
help you activate the muscles.
Knowing how to activate your glutes, quads and the abdominals all together is one of
the keys to being able to produce speed and power.

How to perform it:

1. Stand with feet a little wider than hip width, toes facing front.
2. Drive your hips back—bending at the knees and ankles and pressing your knees
slightly open—as you…
3. Sit into a squat position while still keeping your heels and toes on the ground, chest
up and shoulders back.
4. 5 sets and 20 repetitions
5. High intensity
Medicine ball throws

This drill is great for hand-eye coordination, and the nature of the motions will
dramatically improve your ability to pass, catch and control the basketball. That will
drastically transfer to more precise passing and catching abilities on the court along with
your new greater sense of power.

How to Perform It:

1. Face a wall with a medicine ball in your hands around chest height.
2. Violently fire the medicine ball at a predetermined target at the wall.
3. Have your hands out in front of you ready to absorb the rebound of the ball off
the wall.
4. Catch the ball.
5. Fire it back at the wall for desired repetitions or time.
6. High intensity
Medicine Ball Rotational Side Wall Throws

This drill is another great power exercise that every basketball player should learn to
perform. I love it because just like all the previous exercises, it improves your hand-eye
coordination, which is vital to becoming a successful basketball player. It also
dramatically improves your body core strength, and ability to explosively change
direction. Talk about a bang-for-your-buck exercise.

How to Perform It:

1. Stand in an athletic stance with your feet shoulder-width apart facing the wall
sideways.
2. Hold the medicine ball with both hands and arms only slightly bent on the side of
your hip farthest away from the wall.
3. Swing ball over to your hip and violently toss the ball underhand and forward
against the wall.
4. Have your hands up and ready to receive the rebound of the ball back to you.
5. Catch ball on the bounce from your wall and make sure that you repeat it again
and again.
6. Make sure you work on the drills with both sides of your body.
7. High intensity
Medicine Ball Slams

Medicine ball slams are a tremendous upper-body strength and power builder for
basketball player. This exercise is great because it can be done in a relative small area
of space, it improves your sports performance, and players really enjoy doing it.

How to Perform It:

1. Stand in an athletic stance with your feet shoulder-width apart and the medicine
ball tucked behind your head.
2. Explosively and forcefully slam the medicine ball into the ground as hard as you
can.
3. Squat down and pick up the medicine ball and repeat for desired repetitions
4. High intensity
Medicine Ball Squat throws .

Of all the great basketball explosion exercises, squat throws is by far my favorite
exercise. I like this exercise because it teaches you how to transfer the energy from the
ground and explosively release it through your hands. Many players have trouble
mastering this concept, but after regularly performing this exercise, they become much
more explosive from head to toe.

How to Perform It:

1. Stand in an athletic stance with your feet shoulder-width apart while you are
holding a medicine ball and chest level.
2. Quickly squat down to parallel
3. Explosively jump straight up and explode the medicine ball above your head as
high as you can.
4. Let the medicine ball drop to the ground, pick it up and repeat steps 1-3 for
desired reps.
Sit-Ups

Power forward need a strong set of abs to help them perform their best. With every
dribble, jump shot or shuffle of their feet on defense players engage their core muscles.
Their bodies move through multiple planes of motion, sometimes in a split second of
explosive movement. Building a strong set of abdominal muscles could be the
difference between winning and losing, while also looking good in the process.

To perform it:
1. Lie down on your back.
2. Bend your legs and place feet firmly on the ground to stabilize your lower body.
3. Place your hand behind your ears, without pulling on your neck.
4. Curl your upper body all the way up toward your knees.
5. 4 sets 25 repititions
6. High intensity
Power forward need to be big enough absorb contact, strong, explosive, able to change
directions on a dime, and capable of withstanding the effects of fatigue. And they need
to do all of those things while reading the defense, handling the ball and reacting to
opponents.

To get ready for the season, I've put together a comprehensive program designed to
address muscle size, strength, power, speed, agility and conditioning.
 In addition to this workout, footspeed, and
agility work would be performed pre-
practice.

Many players rely on speed and shooting accuracy, but every player’s game can benefit
from a bit of weight training. “If you are serious about basketball, you need to be equally
serious about basketball weight training.”

The Forwards require strength, power and the explosiveness to get up and rebound,
while needing the agility to move in the low post to receive a pass. Often the forwards
need to work on their co-ordination and body awareness due to my height(college).

Not only strength

As we have already seen, the qualities of a basketball player are many and different.
The characteristics that a basketball player must train during the season are:

 Cording
 Elevation (strengthening thigh and foot extenders)
 Resistance and stamina
 Speed
 Explosive strength
 Resistance to speed
 These are some of the features that come into play during a basketball game:

Changing Speed - Increase (or decrease) of the speed of movement, executed in the
shortest possible time.
Changing Direction - Deviation of the direction of your movement, keeping the
movements and the coordination necessary for a positive response to changes in the
game. The change of direction never draws a curve, but instead creates an angle
formed by two straight lines.
Contracting foot - Attack conducted at high speed in order to reach a close conclusion
and with little disturbance on the part of defenders.

Basketball fast pace and erratic movements mean that players have to be agile, strong
and able to make sudden and explosive moves. But also can quickly change direction.
Exercises that work with the cardiovascular system and include all major muscle groups
are ideal for improving basketball skills.
Skills training

Rebounding

Securing rebounds and keeping possession with your team is one of the biggest and
most important jobs of the position.

1. Rebounding technique
How the Drill Works:

The first player in line with a basketball passes to themselves off the backboard
and goes up strong for the rebound with two hands, secures the basketball, and
then pivots outside to pass to the next player in line.

Purpose:
The purpose of this rebounding drill is to teach all players how to rebound in a
controlled drill that lets them focus 100% on their rebounding technique. Great
drill for all youth teams.

1. Slide Rebounding
 How the Drill Works:

This rebounding drill is primarily run 4 on 4. The offensive players space

themselves outside the three-point line and the defense starts in the key. The
defense will slide from side to side and then a specific defender will close out on
a shooter. The rest of the players must communicate and find a player to box out
before securing the rebound.

Purpose:
This is a great drill for giving players experience communicating, boxing out, and
pursuing the basketball on a rebound. It also works on three-point shooting.

2. Battle Boards

How the Drill Works:

Two groups competing against each other. Drill starts with 2 offensive players
and 2 defensive players on the elbows. A coach or player shoots the basketball
and the 4 players must battle to secure the rebound. If the defensive team
rebounds, they receive one point. If the offensive team rebounds, that’s one
strike. On 3 strikes the teams switch places.

Purpose:
A tough rebounding drill that encourages players to make contact and then
pursue the basketball to secure the rebound.
Shooting

Though primary scorers are often centers or shooting guards, a power forward that can
make shots is a huge asset to any successful basketball team. Here's how to polish
your shooting and give your team another weapon around the basket.

Here's a drill named for one of the greatest basketball players who ever lived -- George
Mikan. While it certainly is meant to improve a player's layup skills, the Mikan Drill also
helps develop rhythm, timing for rebounding, and scoring in the paint.

Mikan Drill

Instructions :

 Stand to one side of the basket slightly inside of the block facing the baseline.
Jump and power the ball up for a lay up. Make sure to use the backboard.
 Soon as you land, jump back up and rebound the ball out of the net. Try to
rebound the ball as high as possible. When you grab the ball, keep it above your
head.
 Your jump should transition you to the other side of the hoop. If you shoot on the
right side, your jump should take you to the left side.
 Continue the process side to side working on your left and right hands.
 Continue this pattern back and forth for a set number of repetitions.
 Points of Emphasis
 Explode towards the basket on every jump.
  Get the ball up and off the glass. Aim for the top corner of the square.
:Drill Purpose:

This is a great drill to work on shooting close to the basket. It's a great warm up drill to
start every shooting workout with. Rebounding and quick feet also play a role in this
drill.