The document outlines a training program focusing on speed/velocity, passing skills, and muscular strength. For speed/velocity, it recommends sprints over 30 meters 3-4 times per week, with suicides as an overload exercise. For passing skills, it suggests drills like passing to targets 3-4 times per week, with a three-man weave as an overload drill. For strength, it recommends exercises like bench press for 1 hour, 3 times a week, with supersets as an overload method every 2-3 sessions. Variation, rest, and injury prevention are also discussed.

1. TUESDAY 7 OCTOBER AND THURSDAY 9 OCTOBER Key:
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Training The Three Performance Priorities
Sports
Performance
Area
Specific Progressive Overload Reversibility Moderation Variation
Priority 1
Speed and
velocity
Type…
Physical
Frequency, Intensity and Time…
Short distance of 30 meters,
the participant needs to sprint
from one cone to the other at a
high intensity. The participant
will be timed by the coach
using stopwatch/time gates, to
see how fast the participant is
able to complete the 30 meters
in. this test can be repeated by
simply taking a short break
before turning back around
and running down from the
second cone to the one the
participant originally started on
before the first sprint began.
 3-4 sessions a week
Frequency, Intensity and Time…
Suicides will be the overload stage for
speed and velocity, suicides force the
participant to constantly run and change
direction at pace without having time for
rest. To complete a suicide the
participant must fully complete one full
circuit,
1-4 as seen on the diagram.
At foundation level this will defiantly
work the participant’s body a t ve ry high
level of intensity during the duration of
exerci se.
The participant should complete as many
ful l s uicides as possible, once they ca n’t
do anymore the time and amount of
successful suicides will be recorded by
the coach; this will make i t easy to s et
ta rgets for future attempts.
Tes ts for overload should constantly be
repeated with sort intervals until the
participant can no longer complete a full
suicide.
 3 times a week
Frequency,
Intensity and
Time…
Injury would
cause the
participant to
loose progress
and fall
backwards with
their power/speed
when running,
after recovery
phase has been
completed.
General fitness
levels would also
decrease because
of the lack of
exercise.
The recovery time
will be completely
dependent on the
severity of the
situation.
Frequency, Intensity and
Time…
As the participant is only
foundation level they won’t
be performing the sport at
a professional level,
meaning they will most
likely have other
commitments such as jobs
etc. this means much time
will be taken off training
for these commitments.
There will also be
scheduled training sessions
on days that suit the
participant and fit around
their life, there will be
plenty of time in between
sessions for the participant
to rest and recover before
the next session begins.
Type…
Variation can be used in
a number of ways,
giving drills and
exerci ses more or less
freedom allows the
coach to make them
more or less specific to
di fferent discrepancies.
The length of time each
dri l l lasts can also be
altered dependent on
what the coach is trying
to achieve, and what
intensity they are
pushing the participant
to perform at.

2. Priority 2
Passing skills
Type…
Technical
Frequency, how often will it
happen?
Intensity
Time each thing lasts
Frequency, Intensity and
Time…
Cones are set up set so that
the participant is able to
sprint back and forward to
each cone, changing
direction at pace as they do
so. Once the coach blows a
whistle the participant must
stop at the cone they are
currently on, so that they can
try to make a fast pass to one
of the three main targets.
The further away the target
is the more points the
participant will score. This is
ideal because it’s making the
participant make fast passes
under high pressure of the
speed they are running at,
and the surprise whistle
meaning they need to make a
pass. The more points scored
the better; this helps to keep
track of the participant’s
progress seeing how they
progress each session.
The coach will decide how
long each set lasts for.
 70% intensity rate
 3-4 times a week
Frequency, Intensity and Time…
Overload drill for passing skills would be
involving the participant in a 3 man weave,
this is where the participant and two other
performers will run the length of the
basketball court while constantly weaving
in and out of each other. The participant
will have to pass the ball to the next person
before they travel, (two steps allowed
before travel rule), no dribbling is allowed
and the ball shouldn’t be dropped
throughout the training drill. This drill
should be at a high intensity will no rest
periods; once the participant and
assistance have reached the baseline of
one side of the court, they should turn
around and continue the drill back down
the way they just came. The three man
weave drill is brilliant at teaching good
team cohesion and passing skills, it should
be practiced 4 times a week.
 Thi s drill lasts until the ball has
been dropped by a performer
and touches the ground.
 It al so ends i f someone travels
with the ball.
Frequency,
Intensity and
Time…
The skills of this
training method
such as, passing
and team
cohesion, can be
undone by long
periods of not
doing the training
dri l l. Holidays and
other time off will
al so affect the
pa rti cipant’s
fitness levels.
If injured at any
point the
recovery time will
depend on the
injury and how
serious it i s.
Frequency, Intensity and
Time…
As the participant is only
foundation level they
won’t be performing the
sport at a professional
level, meaning they will
mos t l ikely have other
commitments such as jobs
etc. thi s means much time
wi l l be taken off training
for thes e commitments.
However the coach will
create a s cheduled training
session routine on a
selected few days in the
week. The participant will
get time to rest in between
sessions.
Type…
Variation can be used in
a number of ways such
as the amount of people
who are used in the 3
man weave drill. Doing
thi s will make the drill
harder, this is done by
adding more people to
the weave.
Another good way of
bringing variation into
the training routine is by
changing time limits on
dri l ls, adding more
equipment such as
basketballs cones etc.,
thi s can all be used to
change the difficulty and
length of training drills.
Priority 3
Muscular
Type…
Physical
Frequency, Intensity and
Time…
Bench press and other weight
training related exercises will
be conducted three times a
week; the intensity of the
exercise will depend on the
participant’s progress and
Frequency, Intensity and Time…
Super Setting This is performing 2-3
exercises of the coach’s choice
continuously, without rest in between sets.
A rest period can only happen once all the
exercises have been completed. This
overload tactic should be monitored and
Frequency,
Intensity and
Time…
Injury and or
overworking your
mus cles will
results in a
s ituation where
Frequency, Intensity and
Time…
As the participant is only
foundation level they won’t
be performing basketball
at a professional level,
meaning they will most
likely have other
Type…
Variation can be
achieved in weight
training by changing the
amount of weight used
in each exercise.
Other variation can

3. Strength
how much they can lift. If the
participant isn’t able to lift
heavy weights at first lower
intensity speeds and lighter
weights should be used, do
this until the participant feels
ready to lift more and push
up the intensity. Each session
of exercising with weights
should last around an hour as
at foundation level I feel
pushing sessions longer than
this could leave the
participant vulnerable to
injury if over working
muscles.
moderated as the participant is only
performing at a foundation level, too much
pressure and stress on their muscles could
result in injury. This is a high intensity work
out on the muscles and that means it
shouldn’t happen every training session,
only every 2-3 sessions dependent on the
coaches judgment. Each superset will last
as long as it takes the participant to
complete all the exercises.
e xe rci se isn’t
pos sible. Without
time to train
revers ibility on
training skills and
mus cle mass will
take full effect,
thi s will be very
detrimental to
normal training
routine.
The recovery time
wi l l depend on
how much
damage there is
to the injury.
commitments such as jobs
and family’s etc. This
means much time will be
taken off training for these
commitments.
There will be scheduled
training sessions on days
that suit the participant
and fit around their life,
there will be plenty of time
in between sessions for the
participant to rest and
recover before the next
session begins.
come from the types of
exercises being used to
improve the
participant’s muscular
strength; different
exercises will work
different areas of the
body so variation in this
case is very important.