Hamstring stretch, ignite large muscle groups promote form, chest out, head up, straight arms, high kick

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Corey Miller
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1 Practice Plan Date 25 th November 2018 Coach MOG Offence Assistant Coach Goal Generating and managing advantages to create a high percentage shot POG Getting Open, Spacing, Penetrating the Defence & Extending the Advantage Outcomes The session outcomes are implicit within what the Player & Coach should do / focus on throughout each practice unit and as such center on the MOG and the contained POG s Time 1 Organisation Teaching points Warm-up / Recap Getting Open/Spacing/Ball Circulation 2 4 mins 2 Full-Court Movement / Familiarisation Drill Basket of balls in the middle of the floor, 2/3 coaches distribute balls to players (in no particular order) as they move around the outside of the court (total number of balls in determined by the number of players, 3:1 is a good ratio and allows for passing between players). Players can pass, dribble and move with the balls as they wish. Encourage players to communicate with each other as a means of challenge to ignite practice. - Forward & backward running - Forward & backward skipping - Side Stepping mins Running mechanics (divide players and have them face each other (sideline to sideline), all close-outs to half the distance) - Close-out, turn and jog backwards - Foot fire-hip twist-close-out, turn & jog backwards - Heel flick - High knees - Lateral movement Carioca - Lateral movement Run & shuffle - Frankenstein walk high leg kicks - Frankenstein walk to Romanian Deadlift (RDL) (Superman) - Communicate all intent, target of pass etc. - Pass out of stance - Catch & pass on the move - Regulate passing based on distance, time and pressure - Communicate in a leadership voice - Instruct / support each other / direct the drill - Demonstrate high levels of energy noise levels, eye contact, level of engagement Coaching staff should: - Emphasize the step, use of the fake, vision, wrist snap - Promote good athletic stance throughout the drill Players should focus on: Form head up, high chest, no buckling of knees Increasing core temperature and mobility of joints focus on movement pattern and form Hamstring stretch, ignite large muscle groups promote form, chest out, head up, straight arms, high kick Flexion of hips, engage and stretch muscles alignment of hips, knees and feet Quadriceps and calves Coaches should: Promote efficient movement throughout the warm-up 1 All timings are based on number of players, depth of progression and success of the activity Ensure that divergent questioning methods are employed to promote learning and collaboration between players give them time to answer. Setting up the task with a problem or scenario will aid in the questioning and responses obtained from the players 2 All activities should be on a visible clock, any extensions to the activity should be clearly articulated and agreed 1

2 - Open/Close gate - Reverse lunge & twist 6 8 mins Four Corners Passing (Half-Court continuous) P1 Multiple changes of direction P2 Rebound, Outlet, Middle, Shot P3 Multiple changes of direction with fastbreak elements P4 Set a scoring target P5 Have AC s play light D, force players to decide on the type of shot they wish to take (catch & shoot, Up-fake, 1-dribble & shoot, finish at the basket) based on how they are being guarded) 8-10 mins 3-Man Line passing + Baseline Shots Full court 3-man passing (not a weave), passing should be game like (not tick-tack passing for the sake of progressing the ball up the floor), encourage players to progress the ball from the middle lane to the outside lane and skip to opposite lane. At this point players engage in motion principles, for example, guard to wing pass, basket cut and finish. Wing players cut to the elbow extended to receive a pass from the short corner for a jump shot. P1 Screen Away P2 Ball Screen P3 Wing Drive & Kick mins Running Free Throws 2x3 (record all attempts / makes) Continue to develop individual relationships with players through dialogue and questioning - Communicate all intent (each pass should have a name on it), target of pass etc. - Pass out of stance - Catch in stance and on the jump stop, (or where appropriate, on the move, we wish to promote both approaches) promote the use of pivoting on both feet, forward and backwards - All passes should include a step towards the receiver - Regulate passing based on distance, time and pressure Coaches should: - Teach receiving the ball, in-stance / on the move, hands up ready for the next move - Promote balance, low centre of gravity, ball protection throughout all activity - Encourage shot preparation / shot readiness through body position and communication - Select and make effective passes (On-time / on-target) - Passing on the move (lead passing) - Retain spacing throughout the drill - Play in stance - Execute appropriate movement patterns (footwork) inline with offensive move (V-Cut, screen, dribble-drive action etc.) Coaches should: - Focus on key elements of the Offensive MOG (spacing, movement, communication) - Teach the detail - Promote learning through questioning (utilise AC s to dialogue with players) Players should focus on: - Critical Features 3 (squat, lift, lock & snap) 3 Free throws should be considered form shooting and a means of perfecting the players form in line with the age and stage of the player 2

3 Before each set of 3, player must sprint up & back (full court); they must arrive back from the sprint and go straight into the set (timing and organisation are important here). - Target - Ball height at the lock phase - Alignment (foot-knee-elbow-ball) - Demonstrate effective leadership and teamwork 14 mins Hydrate & Recover Main Body 8 10 mins Drive & Kick Series (half-court) 1 v 0 Drive Player starts on the baseline to the right - Lower their stance on the catch of the basket, throws a spin back pass, jogs out & - Demonstrate effective footwork on the pivot catches the ball on the jump stop: - Rip high-to-low (ear-bootlaces-bootlaces) Reverse pivot (left foot), drives middle & finishes. - Demonstrate throughout all movement that their first P1 Floater step is a long, low and attacking step towards the P2 Euro Step basket (e.g. throw the ball out in front dribble past Reverse pivot (right foot), drives baseline & finishes the defender) P3 Reverse lay up - Play with their head up see the floor, the defence, P4 Floater the target 6-8 mins 1 v 1 Drive & Kick Player catches the ball on the - Drive to score - hard, aggressive move to the basket move and based on how the defensive player - Execute a Floater with their eyes on the target recovers (close out) and plays defence, the - Use soft hands, high finish on the shot (promote high offensive player must attempt to finish. arc) 8 10 mins 2 v 0 Drive & Kick Wing players get open on the - Develop proficient offensive movement prior to, during wing (V-Cut), pass comes from the top (player or and following the offensive MOG coach), player drives middle and kicks to the - Execute a Euro Step 1 st step is a forward step, 2 nd opposite wing player who has slid behind the ball step is a lateral step to avoid the defensive player (above the elbow extended line and towards the - Execute a Reverse Lay-up Use the basket to top). protect the ball P1 Baseline chase (player cuts to the corner) - Be able to start on the left, finish on the right with right P2 Drive baseline (opposite wing Baseline Drift hand and vice-versa should be highlighted as the bailout position on all - Demonstrate a V-Cut prior to the catch that is baseline drives) aggressive and hard, and results in them getting open P3 Shot for the passing player (from the top) - Make contact on all V-cuts to ensure distance is created (this move will get the offensive player out of range of the defending player) - Continue to promote a strong athletic stance throughout all movement, stops and starts of movement 3

4 8-10 mins 2 v 1 Drive & Kick Defensive player starts at Home (bottom of the I ) with the ball. Offensive players start above the 3-point line. Defensive player passes to either wing player and closes out. Offensive player makes a decision based on defensive position, short or long close-out ( Drive & Finish or Drive & Kick ). P1 2 v 2 Defence start on the baseline with the ball, pass to wing and close-out, offence pass to second offensive player, first defender jumps to the help, second defender closes out to the ball. Offensive players are trying to beat the defender via the dribble (2/3 dribbles max) mins 3 v 0 Drive & Kick Fill the two wing spots and the top spot, ball starts on the wing (any side). P1 (1 pass) Player drives middle pushing the top player to the opposite wing and the opposite wing player to the baseline. Player can score or kick to the opposite wing. Opposite wing now drives to score and finishes (ball must go in the basket). P2 (2 passes) Player drives middle pushing the top player to the opposite wing and the opposite wing player to the baseline. Player kicks to opposite wing player whom then drives and kicks to the player on the baseline (2 nd pass). P3 (1 pass) Player drives baseline, top player rolls underneath driving player and fills in behind them (wing). Opposite wing player chases (Baseline Drift) to the corner ( Bailout position ) should the driving player be closed down. P4 (2 passes) Player drives baseline, top rolls underneath driving player and fills in behind. Opposite wing player chases to the corner ( Bailout position ), opposite wing lifts back to the top for the catch and shoot. - Ask questions to promote learning and understanding - Lower their stance on the catch - Demonstrate effective footwork via use of the pivot - Rip high-to-low (ear-bootlaces-bootlaces) prior to the drive - Execute a first step that is long and low - Keep their head up throughout the MOG - Drive to score hard, aggressive move to the basket - React (timing & movement) when the ball touches the floor to start the drive (read & react) - Anticipate and execute a Baseline Drift in response to a baseline drive ( Bailout position ) - Understand that the push does / should not alter our good spacing - Understand that the roll underneath is essentially a fill in the spot that has just been vacated by the driving player - Be shot ready (hands up, low body position), demonstrate confidence and a willingness to shoot Coaches should: - Emphasize that the drive draws the defensive help and frees the next player up for an open shot (Extending the Advantage) - Allow the players to explore where the gaps emerge as a result of each movement (cause and effect) - Pose questions to advance knowledge and understanding 4

5 10 mins Hydrate & Recover 12 mins Shooting Test 2 Wing Shooting Test (See notes) mins Running Free Throws 2x3 (record all attempts / makes) Before each set of 3, player must sprint up & back (full court); they must arrive back from the sprint and go straight into the set (timing and organisation are important here) mins 3 v 2 Drive & Kick (full-court) Players (x3) start from the defensive rebound (guarding offensive players on the wing, coach throws the ball up, they box, rebound and outlet, progressing the ball to a wing. From here, the player should be encouraged to engage in decisionmaking to inform the employment of the appropriate strategy (based on the defence). The defence starts out at half-court and must transition back to a tandem formation. The top of the I takes the first pass (this may be a detraction from coaches personal coaching philosophy). Try to promote the drive-draw-dish as a means of developing the drive & kick action. P1 Condition the game as appropriate to the level, age & stage of the players P2 Rotations can be based on successful drive & kicks P3 Can be set up as a 11-person drill if appropriate 8-12 mins Free Throws 2x3 (record all attempts / makes) Lower Heart Rate Practice Good Form Shoot in Small Groups Players & Coaches should: - Maintain authentic game conditions and focus on shooting form / technique - Critical Features 4 (squat, lift, lock & snap) - Target - Ball height at the lock phase - Alignment (foot-knee-elbow-ball) - Demonstrate effective leadership and teamwork - Demonstrate good vision ability to read the situation presented to the them in the MOG - Utilise the target hand leading to secure pass and/or set up of fakes and misdirection - Develop proficient offensive movement Coaches should: - Continue to promote a strong athletic stance encourage players to stay in-stance throughout the pass and on receipt of the ball - Promote on-time & On-target passing - Spotlight the importance of accurate passing as a means of retaining possession and as part of the shot - Develop the players understanding and execution of the step within all stationary passing - Promote passing on the move target area / lead pass - Critical Features 5 (squat, lift, lock & snap) - Target - Ball height at the lock phase - Alignment (foot-knee-elbow-ball) - Team leadership and cohesion 5 Free throws should be considered form shooting and a means of perfecting the players form in line with the age and stage of the player 5

6 Cool Down 6 8 mins Static Stretching - Sukhasana with Arms Overhead - Pigeon Pose - Hips - Double Hip - Single Knee Cross - Legs Ankle Rotations - Standing Calf with Push Forward - Standing Quad with Arm Extension - Lunge with Hip Drive - Upper Body Stretch - Shoulders with Side Head Lean - Entire Body Raise Ups - Sun Salutation Mountain > Hands Up > Head to Knees > Lunge (left foot forward) > Plank > Stick > Upward Dog > Downward Dog > Lunge (right foot forward > Head to Knees > Hands Up > Mountain Session notes: 1. Warm-Up Players performance is based on habits formulated during practice. The purpose of the warm up phase is to get players ready to practice at a level of intensity commensurate to competition. Warm ups also form part of our approach to injury prevention, development of athleticism and enable players to reach their model performance. As such, we wish our warm-ups to reflect high intensity, complete engagement and the appropriate effort (individually and collectively). 2. Ball Movement / Familiarisation Drill 6 (full court) This activity is as much about the players having a little fun as it is about developing their confidence within the Regional practice environment and preparing them for exercise. The activity can be as short or as long as you wish it to be. Players should be encouraged to lead the activity, passing balls around the perimeter of the court as they move forward, backwards and sideways. Coaches can stand in the middle and pass balls to players as they move around to promote interaction and develop a rapport. 3. Four Corners This drill is to be considered a simulation of the offensive transition MOG, as such, the Game should be promoted throughout the activity (intensity, realism, high energy levels). Furthermore, it is a good opportunity to start to develop the pass ahead mentality (moving the ball quickly from the rebound to the front court), and as such, good passing should be spotlighted at all times Player Line Passing Drill + Baseline Shots A full court drill to further promote passing and the transition to half-court offence. All elements of passing, receipt of the ball, triple-threat and offensive movement should be coached / emphasized to ensure efficient and effective movement. 6 See appendices for set / format of drills 6

7 5. Drive & Kick Series This activity brings to life the Penetrating the Defence and Extending the Advantage POG s and enables players to conceptualise their movement off of the dribble-drive. Through out all of the building blocks in this series, individual offensive footwork, movement and preparation should be promoted. 6. Running Free Throws This is a good opportunity to develop confidence through communication (promote the concept of a leadership voice). Divide the players equally, set the task (2x3 shots), get them to record attempts and makes and encourage working together (2 claps for a make, 1 for a miss, together and coordinated). Ensure that the sprint before the set is in actual fact a full out sprint (maximal effort). 7. Shooting Test We have incorporated a shooting test as a means of creating a benchmark at each age and stage of development. By employing a gap analysis we can determine our highest and lowest percentages and establish a range as a target for developing excellence within our shooting. Please delivery all test under strict test conditions, collecting data will begin to support the provision of insight for our shooting performance at a Regional and National level. 8. Divergent questioning - This form of questioning incorporates open probing forms of challenge that allows the player to think through the problem and provide their interpretation based on their experience and knowledge. The question should have a multitude of answers and be individualised based on playing position, read and experience. 9. Hydrate & Recover Actively encourage all players to take on a substantial amount of water, rest and where appropriate / required stretch (players should not be shooting, handling or playing with a ball in the rest / recovery periods). 10. Colour coding A traffic light system has been employed to denote loading, players should be encouraged to rest when given the opportunity to do so, go at light, moderate to vigorous and maximal effort when required. Coaches can check effort and intensity by simply asking the players to grade their Rate of Perceived Exertion (RPE) See chart below. 11. Progression Points (P) These are suggestions, points where you can progress the activity if mastery is achieved. They will be dependent on your management of time, what development you see as important and where the players are at within their fundamental skill advancement. 12. Timing The time frames are merely a guide to support the effective and efficient delivery of the session and coverage of the content. Please employ your knowledge and observation of the session, the players ability rating (as you see it) and the content as a guide to transitioning through the session. Points to consider within your coaching practice: 13. Coach Behaviour Coach with enthusiasm, passion and with a player-centred mindset. Your practice is about the players, allow them a voice, question, challenge and develop your coach-player relationship's as a means of both coach and player advancement. 14. Effective coaching Part of the role of a coach is to teach the players how to learn and then how to learn how to train. This may include the promotion of eye contact, attention, positive body language and questioning as a 7

8 means of demonstrating engagement in each moment of every practice unit. Scolds should not form part of your practice, rather, challenge, question and explore the why? 15. Constructivist approach Encourage / promote / allow players to instruct, lead and feedback to their peers as a means of developing confidence, game awareness and understanding. 16. Contingency planning Do not be afraid to stray from the practice session (whilst retaining the essence of the Aspire curriculum), this is merely a guide, a starting point. Coaching is a creative activity, please embrace this concept and innovate to the benefit of the athlete. Motion Principles: 17. Motion Principles In all competitive activities we wish to promote, where appropriate and possible, the following Motion Principles: Motion Principles - Guidance 1 Pass & Cut this should be a hard aggressive basket cut (where possible, we wish to hit the cutting player for an open and easy look at the basket. 2 Exit after a basket cut, players should exit the lane area on the opposite side to allow for the next player to enter the basket area. 3 Ball movement we wish to swing the ball to the opposite side to encourage the defence to move and open up opportunities for our cutting players. 4 Back door cuts perimeters players should look to cut backdoor if they are not open on the perimeter. 5 Timing we wish our cutters / receivers to arrive just in time to receive the ball, this means getting open at the right time, in the right place with the right intention for that MOG. 6 Read & React after the pass, if the ball is swung quickly to the opposite side do not make a basket cut as there may be dribble penetration or the passer may be cutting. We should know where the defensive player is at all times and take advantage where possible. This means seeing the ball and the defender and formulating a strategy for that MOG. 7 General Movement this should be purposeful and productive, do not move for the sake of filling a space. Have a look and see what is happening in front of you, where is the ball, where is your defender? 8 Clock If the player with the ball is dribbling / penetrating, we wish our players to relocate opposite their defender to a position that the ball handler can see and make the pass if necessary. 9 Tempo We wish to play with the full range of tempo, this means everything from a hard run Fastbreak, at speed pass & SnapCut, to motion Dribble Penetration & Clock. 8

9 Shooting Test Shooting Test 2 - Wing Shooting Test 7 Test Protocol A. Catch & Shoot x10 The test starts at the 3-point line with the ball at the top of the key. The player shoots the ball following the guard to wing pass. To aid in the delivery of the test a rebounder can be utilised along with two basketballs. B. Catch, up-fake (ball fake), 1 Dribble & Shoot The test starts at the 3-point line and the move is initiated on X10 going left receipt of the ball (the catch) from a guard to wing pass. To aid X10 going right the delivery of the test a rebounder can be utilised along with two basketballs. Recording of data: 1 = a successful attempt to score 0 = a failed attempt to score Please use the first and second initial of the players first and surname followed by the age bracket they are participating in as we wish to secure their anonymity of the players throughout the testing process. For example, if the players name was Ray Allen and he was participating in the U16 age bracket, the code to record their shooting would be RAALU16 Exemplar data collection tables: Shooting Test 2A Catch & Shoot Player Code RAALU Shooting Test 2B Catch, Up-Fake, 1-Dribble & Shoot Players Code 7 Please note that these should be treated as test conditions, as such, they should remain the same throughout the Aspire programme delivery, as they will be repeated across the country. 9

10 Appendices Offensive MOG Drills 10

Practice 12 of 12 MVP LEVEL. Values TIME MANAGEMENT Help the players understand how to manage, school, fun, sports, and other hobbies.

Practice 12 of 12 MVP LEVEL. Values TIME MANAGEMENT Help the players understand how to manage, school, fun, sports, and other hobbies. THEME ACTIVITY DETAILS PERCENTAGE OF TOTAL PRACTICE TIME Values TIME MANAGEMENT Help the players understand how to manage, school, fun, sports, and other hobbies. 5% Warm-Up DYNAMIC WARM-UP (1 x each from