Címke: basketball training

  • 100 Off-Season Tasks for Basketball Players

    100 Off-Season Tasks for Basketball Players

    An Off-Season Basketball Development Program

    The off-season provides an opportunity to improve skills, physical preparation, basketball habits and confidence.

    The following list comes from an earlier Basket Clinic training program and presents 100 ideas for individual off-season development.

    Important: This is an archival training resource. Some of the original training volumes and methods reflect an earlier approach to athletic preparation and should not automatically be treated as modern prescriptions. Training load should always be adjusted to the player’s age, development, health, experience and individual needs.

    At Home

    1. Perform 25 fingertip push-ups.
    2. Perform 500 calf raises.
    3. Take 100 simulated shots while lying on your back, concentrating on the shooting motion.
    4. Perform isometric exercises using a doorframe, with an emphasis on leg work.
    5. Read basketball and motivational books and develop a positive mental attitude.
    6. Squeeze two tennis balls to work on hand strength.
    7. Hold and handle a basketball while watching television.
    8. Sleep with your basketball.

    Outdoor Tasks

    1. Jog 3–7 kilometers daily.
    2. Practice dribbling a golf ball or tennis ball.
    3. Jump rope for 10 minutes every day.
    4. Practice spinning the basketball on your fingers.
    5. Work on gripping and controlling the basketball in your hands.
    6. Practice juggling three balls.
    7. Run 10 × 30-meter sprints.
    8. Play in adidas Streetball events.

    In the Gym

    1. Warm up properly and perform mobility and stretching exercises.
    2. Play plenty of 1-on-1.
    3. Play plenty of 2-on-2.
    4. Play plenty of 3-on-3.
    5. Play plenty of 4-on-4.
    6. Play plenty of 5-on-5.
    7. Handle the ball between and around your legs without looking down.
    8. Dribble two basketballs simultaneously.
    9. Slalom-dribble between chairs.
    10. Practice dribbling while sitting on a chair.
    11. Practice the behind-the-back dribble.
    12. Sprint-dribble the full length of the court.
    13. Practice changing speed while dribbling with both hands.
    14. Perform a spin move at each court line.
    15. Practice between-the-legs changes of hand.
    16. Touch the net, backboard or rim continuously 25 times, depending on your jumping ability.
    17. Perform 25 jumps over a bench or similar obstacle.
    18. Practice dribbling with your eyes closed.
    19. Dribble while moving in a circle with the opposite hand touching the floor.
    20. Dribble around the three circles of the basketball court.

    Shooting and Finishing

    1. Shoot from approximately 30 centimeters from the basket and carefully check your technique — elbow position, wrist action and follow-through.
    2. Make 10 layups from each side.
    3. Practice 10 post moves from each side.
    4. Practice stationary hook shots for 5 minutes.
    5. Practice hook shots with both hands for 10 minutes.
    6. Take 50 mid-range shots from inside.
    7. Shoot 100 free throws.
    8. Take 20 bank shots from each side.
    9. Take 100 set or rhythm shots from approximately five meters without using a dribble.
    10. Take 100 jump shots from approximately five meters.
    11. Practice attacking and penetration moves 100 times.
    12. Take 100 jump shots from approximately 7.5 meters.
    13. If you are physically capable, practice 10 dunks with each hand.

    Ball Control

    1. Move the basketball around each leg.
    2. Move the basketball around both legs together.
    3. Move the basketball around your head.
    4. Move the basketball around your waist.

    Strength Development

    1. Perform leg presses for 10 repetitions, three times per week.
    2. Perform leg extensions for 10 repetitions, three times per week.
    3. Perform leg curls for 10 repetitions, three times per week.
    4. Perform bench presses for 10 repetitions, three times per week.

    Defensive Footwork and Movement

    1. Practice defensive slides to the right and left.
    2. Practice defensive movement forward.
    3. Practice defensive movement backward.
    4. Practice defensive footwork with changes of stance.
    5. Practice the jump stop out of the dribble.
    6. Practice pivoting on both feet.
    7. Run backward.
    8. Perform backward hops.
    9. Hop the full length of the court.
    10. Practice hopping with crossing footwork.
    11. Perform sprint drills with line touches.

    Tip-In and Finishing Work

    1. Perform 10 right-handed tip-ins.
    2. Perform 10 left-handed tip-ins.
    3. Perform 10 alternating-hand tip-ins.
    4. Perform 10 two-handed tip-ins.
    5. Perform 10 running tip-ins above the rim, jumping toward the basket — a “Superman” style drill.

    Passing

    1. Practice passing with a medicine ball.
    2. Perform 25 two-handed chest passes.
    3. Perform 25 bounce passes.
    4. Perform 25 hook passes.
    5. Perform 25 overhead passes.
    6. Perform 25 baseball passes.
    7. Perform 25 behind-the-back passes.
    8. Practice any other passing techniques you already know.

    Advanced Footwork and Ball Handling

    1. Practice dribbling with changes of rhythm and hesitation steps.
    2. Practice dribbling while using forward and backward pivots.
    3. Practice dribbling with crossover footwork.
    4. Perform 25 jumps while raising a medicine ball overhead.

    Play the Game

    1. Take part in summer competitions.
    2. Play plenty of games during the summer.
    3. Play against older and more experienced players.

    Take Care of Yourself

    1. Pay attention to good eating, recovery and sleeping habits.
    2. Adjust nutrition and body composition only according to your actual physical needs and appropriate professional guidance.
    3. Avoid alcohol, recreational drugs and smoking.
    4. If appropriate and safe, include selected running or movement activities on grass or sand.
    5. Use the jump rope regularly.
    6. The original program recommends training with ankle weights; this should be regarded as a historical recommendation rather than a universal modern training method.
    7. Play basketball in appropriate basketball shoes.
    8. The original program also recommends weighted-vest training. External loading should only be used when appropriate for the athlete and the exercise.

    Live Basketball During the Summer

    1. Spend as much productive time in the gym as possible during the summer.

    The original program described this as:

    “Live in the gym.”

    The message is commitment — not simply being physically present, but using the off-season deliberately.

    1. Play tennis to challenge hand-eye coordination and movement skills.
    2. Have shooting competitions with your parents, family members or friends.

    Play games such as 33 or other competitive shooting games.

    Give them a head start if necessary.

    1. Accumulate substantial quality basketball practice during the summer.

    The original program set an ambitious target of:

    250 hours of basketball during the off-season.

    The Bigger Idea

    The most valuable lesson in this list is not that every player should complete every task exactly as written.

    The message is that the off-season should be used intentionally.

    Develop:

    • your ball handling,
    • shooting,
    • finishing,
    • passing,
    • footwork,
    • physical preparation,
    • basketball understanding,
    • competitive experience,
    • recovery habits,
    • and confidence.

    Some days may focus on skill.

    Other days may focus on strength, movement or competition.

    The specific program should change according to the player.

    The commitment to improvement should remain.

    The season shows what kind of player you are.

    The off-season gives you the opportunity to change what kind of player you will become.

  • Ice Age in Practice: Managing Sports Injuries

    Ice Age in Practice: Managing Sports Injuries

    This article looks at the basic principles behind sports injuries, the healing process and the traditional use of rest, ice, compression and elevation.

    Important: This is an archival educational resource. Sports injuries vary greatly in type and severity, and significant or persistent injuries should be assessed by an appropriately qualified healthcare professional.

    Types of Injury

    Sports injuries can broadly be divided into two groups.

    Injuries Caused by Internal Forces

    These may result from sudden or repeated forces generated within the body.

    Examples include:

    • muscle strains,
    • muscle tears,
    • overuse injuries,
    • stress-related injuries,
    • and changes caused by repeated loading.

    Some develop suddenly.

    Others appear gradually as repeated stress exceeds the ability of the tissue to recover.

    External or Traumatic Injuries

    These occur when the body is exposed to an external force.

    Examples include:

    • collisions,
    • falls,
    • direct blows,
    • bruises,
    • fractures,
    • and dislocations.

    External stresses can also contribute to smaller repetitive problems such as blisters.

    What Happens After a Soft-Tissue Injury?

    When soft tissue is injured, some of the affected tissue and small blood vessels may also be damaged.

    The amount of bleeding and swelling depends on:

    • the type of tissue involved,
    • the severity of the injury,
    • and the circulation within the injured area.

    The body then begins a complex healing response.

    The Stages of Healing

    It is impossible to predict an exact recovery time for every injury.

    Recovery is influenced by factors such as:

    • severity,
    • age,
    • tissue involved,
    • general physical condition,
    • rehabilitation,
    • and the way the injury is managed.

    The original framework divides healing into three overlapping phases.

    1. Acute or Inflammatory Phase

    This begins immediately after injury and continues for the first several days.

    2. Repair Phase

    This begins relatively early after injury and may continue for several weeks.

    3. Remodeling Phase

    This develops later in the recovery process and may continue for many months.

    These phases are not completely separate.

    They overlap as the body moves from the initial response toward repair and eventually toward stronger, more functional tissue.

    The Acute Phase

    The first stage begins immediately following injury.

    Typical signs may include:

    • pain,
    • warmth,
    • redness,
    • swelling,
    • and loss of normal function.

    Bleeding into damaged tissues may contribute to swelling and sometimes visible discoloration.

    The body responds rapidly to the injury.

    Blood vessels, inflammatory cells and damaged tissues all participate in the early healing process.

    Inflammation is therefore not simply an unwanted event.

    It is part of the body’s response to tissue damage.

    During this period, however, the injured area may be vulnerable to further stress.

    Early Tissue Repair

    As the healing response progresses, an early structural framework begins to form across the damaged tissue.

    Initially this new material is relatively weak.

    This is one reason why excessive stress immediately after an injury may interfere with recovery.

    Muscle spasm can also occur as part of the body’s protective response.

    Although this may restrict movement around the injured area, it can also contribute to discomfort.

    The early management of an injury therefore aims to protect the damaged area and avoid unnecessary additional trauma.

    Traditional Management During the Acute Phase

    The original article uses the classic principles of:

    • Rest
    • Ice
    • Compression
    • Elevation

    These principles have traditionally been used to help manage pain and swelling following acute soft-tissue injury.

    Rest

    Immediately after an injury, stop the activity that caused or aggravated the problem.

    The injured area should be protected from further unnecessary stress.

    Rest, however, does not necessarily mean complete inactivity for the entire body.

    Depending on the injury and professional advice, an athlete may sometimes continue appropriate training for unaffected parts of the body.

    The objective is to protect the injury without losing all physical conditioning unnecessarily.

    Ice

    Cold treatment has traditionally been used after acute injuries, particularly to help manage pain.

    If ice is used:

    • do not place it directly against the skin,
    • wrap the cold pack in a suitable cloth,
    • avoid excessive exposure,
    • and stop if the skin reacts abnormally or the treatment becomes painful.

    Reduced pain after cooling should not be interpreted as proof that the athlete is ready to return immediately to activity.

    Pain relief and tissue recovery are not the same thing.

    When Extra Caution Is Needed with Ice

    Cold treatment should be used carefully.

    Particular caution is appropriate when:

    • sensation in the area is reduced,
    • circulation is impaired,
    • the athlete has an unusual reaction to cold,
    • or there is uncertainty about the nature of the injury.

    When in doubt, seek professional medical advice.

    Compression

    A supportive compression bandage has traditionally been used to help control swelling.

    Compression should be firm but never so tight that it interferes with circulation.

    If the athlete experiences:

    • numbness,
    • tingling,
    • unusual discoloration,
    • increasing pain,
    • or loss of sensation,

    the bandage should be reassessed immediately.

    Elevation

    Elevating an injured limb may also help manage swelling.

    The injured area should be comfortably supported rather than placed in a position that creates additional pain or tension.

    First Aid Matters

    Early decisions after an injury may influence the recovery process.

    The first priority is always safety.

    If the athlete remains in danger, move them away from that danger when it is safe to do so.

    More serious injuries require appropriate medical assessment.

    Coaches should understand the limits of their own role.

    The job of the coach is not to diagnose every injury.

    The job is to recognize when a player needs professional care.

    The Repair Phase

    As the initial inflammatory response settles, the body begins repairing the damaged tissue.

    New connective tissue develops and gradually becomes stronger.

    However, newly repaired tissue does not immediately possess the same strength or function as healthy tissue.

    For this reason, rehabilitation must progress gradually.

    Too little loading may fail to prepare the tissue for sport.

    Too much loading too early may aggravate the injury.

    The challenge is finding the appropriate progression.

    Returning to Movement

    During the repair phase, carefully selected movement can gradually become part of rehabilitation.

    The objective is eventually to restore:

    • range of motion,
    • strength,
    • coordination,
    • flexibility,
    • and sport-specific function.

    Progression should be controlled.

    Pain or significant worsening of symptoms should not simply be ignored.

    The athlete must gradually earn the ability to perform increasingly demanding tasks.

    Returning to Basketball

    Feeling better is not the same as being ready to compete.

    Basketball requires much more than pain-free walking.

    A returning player may need to tolerate:

    • running,
    • acceleration,
    • deceleration,
    • jumping,
    • landing,
    • cutting,
    • contact,
    • defensive movement,
    • repeated high-intensity efforts,
    • and basketball-specific decision-making.

    The final objective is therefore not simply the disappearance of pain.

    It is the restoration of the physical and functional ability required to play basketball safely and effectively.

    The Coach’s Responsibility

    Coaches should understand basic injury-management principles.

    But they should also understand when responsibility must pass to medical and rehabilitation professionals.

    A player should not return simply because:

    • an important game is approaching,
    • the team needs them,
    • the pain temporarily disappears,
    • or the athlete insists that everything is fine.

    The long-term health of the player must remain more important than one practice or one game.

    Ice, compression and elevation may be tools.

    But the most important tool is good judgment.

  • How Can You Make It Through the Entire Season?

    How Can You Make It Through the Entire Season?

    Warm Up — and Take Recovery Seriously

    Training for around two hours every day is serious physical work.

    Basketball places repeated stress on:

    • muscles,
    • tendons,
    • joints,
    • and the nervous system.

    Simply showing up for practice is not enough.

    A player must also prepare properly for the work.

    If you take training seriously, then you should take preparation and recovery seriously as well.

    Prepare Your Body for Practice

    A gradual warm-up helps prepare the body for higher-intensity basketball activity.

    The objective is to move progressively from low-intensity movement toward the speed and intensity required during practice or competition.

    A good warm-up can help prepare:

    • the muscles,
    • the nervous system,
    • coordination,
    • movement quality,
    • and concentration.

    Instead of beginning practice at full intensity immediately, give the body time to become ready for the demands that follow.

    Mobility and Stretching

    Mobility and stretching can also form part of an athlete’s preparation.

    They should be selected according to:

    • the player,
    • the type of training,
    • physical limitations,
    • and the demands of the sport.

    Basketball requires repeated acceleration, stopping, jumping, landing and changing direction.

    Good movement preparation should therefore help players feel ready to perform these actions efficiently.

    Do Not Leave Recovery Until Tomorrow

    The end of practice matters too.

    Do not immediately rush out of the gym the moment training finishes.

    A short cool-down can create a useful transition between hard exercise and recovery.

    This may include:

    • light movement,
    • mobility work,
    • appropriate stretching,
    • hydration,
    • and beginning the recovery process.

    The purpose is simple:

    help the body move from training back toward recovery.

    Staying Available Is Part of Performance

    Players often focus on becoming:

    • faster,
    • stronger,
    • more skilled,
    • or more explosive.

    But there is another important ability:

    availability.

    A player cannot improve, compete or help the team while constantly missing training and games.

    For that reason, good preparation habits should become part of everyday basketball life.

    Warm up properly.

    Train seriously.

    Recover properly.

    Take care of your body.

    Because ultimately, only the player who can get onto the court — and stay on the court — has the opportunity to improve and compete.

  • Jump Higher

    Jump Higher

    Everyone wants to jump higher.

    If you are not satisfied with your explosiveness and vertical jump, this program offers a progressive series of exercises that can be adapted from a basic level toward more demanding training.

    The original program is organized into three levels:

    • Basic
    • Intermediate
    • Hard

    The workload gradually increases as the athlete becomes more prepared.

    Training Progression

    The program uses several training days during the week, with recovery days between the main jumping sessions.

    The general progression is:

    Basic Phase

    Begin with lower training frequency and basic jumping exercises.

    The purpose is to become familiar with the movements and build the physical foundation required for more demanding work.

    Intermediate Phase

    Training frequency and exercise difficulty gradually increase.

    The athlete performs more sets and begins using more demanding explosive movements.

    Hard Phase

    The final phase contains the highest training load.

    The emphasis is on maximum effort, explosive execution and more advanced jumping tasks.

    A test can be used at the end of the program to evaluate progress.

    Exercises

    1. Tuck Jumps Without Arm Swing

    Jump vertically without using the arms for momentum.

    Bring the knees toward the chest during the jump.

    Intermediate

    • 1 set
    • 10 repetitions

    Hard

    • 2 sets
    • 10 repetitions

    The emphasis should be on explosive take-off and controlled landing.

    2. Jumps Over an Obstacle

    Jump back and forth over an object approximately 20–60 cm high.

    Basic

    • 1 set
    • 15 repetitions

    Intermediate

    • 2 sets
    • 15 repetitions

    Hard

    • 3 sets
    • 15 repetitions

    The height of the obstacle should match the athlete’s current ability.

    3. Alternating Jumps from a Squat-Support Position

    Perform alternating explosive jumps from a low position.

    Intermediate

    • 1 set
    • 30 seconds

    Hard

    • 1 set
    • 30 seconds

    Maintain control while trying to perform the movement dynamically.

    4. Two-Leg Jumps with Heel Lift

    Jump from both legs while actively using the lower leg.

    Land with the knees flexed.

    Basic

    • 2 sets
    • 15 repetitions

    The landing position is important.

    Absorb the impact rather than landing with stiff legs.

    5. Alternating-Leg Jumps

    Perform continuous alternating-leg jumps.

    Aim for maximum effort.

    Basic

    • 1 set
    • 30 seconds

    Intermediate

    • 1 set
    • 30 seconds

    Hard

    • 2 sets
    • 30 seconds

    The goal is to remain explosive throughout the work period.

    6. Maximum One-Leg Jumps

    Jump as high as possible from one leg.

    Use the opposite knee and the arms aggressively to assist the movement.

    Basic

    • 1 set
    • 30 seconds

    Intermediate

    • 2 sets
    • 30 seconds

    Hard

    • 2 sets
    • 30 seconds

    Both legs should receive appropriate training.

    7. Touch the Rim

    Jump and try to touch the basketball rim — or another appropriately challenging target.

    Basic

    • 2 sets
    • 10 repetitions

    Intermediate

    • 1 set
    • 10 repetitions

    The objective is to make every repetition an explosive attempt rather than simply completing the required number of jumps.

    8. Ankle Jumps

    Perform powerful repeated jumps primarily through the ankles.

    Basic

    • 3 sets
    • 20 repetitions

    The movement should be quick and elastic.

    9. Progressive Running

    Accelerate gradually from approximately 75% effort to 100%, then reduce the intensity again.

    Basic

    • 1 set × 5 repetitions

    Intermediate

    • 2 sets × 5 repetitions

    Hard

    • 3 sets × 5 repetitions

    The objective is controlled acceleration rather than immediately sprinting at maximum speed.

    10. Backward Medicine-Ball Throw

    Use a 3 kg medicine ball.

    Throw the ball backward explosively.

    Basic

    • 1 set × 10 repetitions

    Intermediate

    • 2 sets × 10 repetitions

    Hard

    • 3 sets × 10 repetitions

    This exercise develops explosive force through the lower body, trunk and upper body.

    The Main Principle

    Jumping ability is not improved by simply performing as many jumps as possible.

    The quality of each repetition matters.

    The athlete should aim for:

    • explosive take-off,
    • controlled landing,
    • full effort,
    • proper recovery,
    • and gradual progression from easier to more demanding work.

    The purpose of the program is not simply to become tired.

    The purpose is to become more explosive.

    Train progressively, execute every jump with purpose, and use testing to see whether the work is actually producing improvement.

  • Pre-Competition Training Program

    Pre-Competition Training Program

    The purpose of these guidelines is to encourage coaches to think carefully about the most important principles of training before a major competition.

    One of the fundamental considerations is that the opponent’s known strengths and weaknesses are just as important as our own.

    The training program should therefore reflect both:

    • what our team does well,
    • what still needs improvement,
    • and what the upcoming opponents are likely to demand from us.

    Key Principles

    A pre-competition training program should include:

    • a structured shooting program,
    • fundamental defensive techniques,
    • offensive transition,
    • fast-break situations,
    • attacking an unorganized defense,
    • controlled isolation,
    • structured half-court offense,
    • and transition from offense to defense.

    Defensive fundamentals should first be practiced technically, then under increasingly realistic pressure.

    For example, a defensive task can eventually be maintained for approximately 30 seconds in 3-on-3 or 4-on-4 situations.

    1. Start Every Practice with High-Energy Work

    Every practice should begin with dynamic, high-tempo activities.

    However, progression remains essential.

    One possible approach is to use approximately five three-minute blocks.

    Examples include:

    Three-Ball Transition Drill

    Start from the baseline in pairs using three balls.

    • dribble to half court,
    • make one pass,
    • continue with the dribble,
    • finish with a layup.

    Variation with a Paint Finish

    Use the same structure, but finish with a shot from inside the paint.

    Rebound and Outlet Sequence

    One player begins near the baseline and sideline in an outlet position.

    The player with the ball:

    • self-passes the ball off the backboard,
    • rebounds,
    • takes one dribble,
    • and makes the outlet pass.

    The drill continues in a continuous rotation.

    Continuous Footwork

    Include a continuous footwork exercise emphasizing:

    • balance,
    • speed,
    • coordination,
    • and defensive movement.

    Free Throws Under Fatigue

    Shoot free throws in sets of three immediately after physical loading.

    The objective is to reproduce the physical state in which free throws often occur during games.

    2. Practice Advantage Situations

    Include two or three full-court drills emphasizing numerical advantages.

    Each can last approximately 4–5 minutes.

    These situations should teach players to recognize and exploit advantages quickly.

    Press-break concepts can also be practiced without defenders first so that spacing, timing and movement become automatic before pressure is added.

    3. Defensive Fundamentals

    Fundamental defensive exercises should remain part of the program.

    At the same time, offensive players should execute technically correct actions so that both sides of the drill improve.

    Use two or three foundational exercises and then build them gradually toward:

    • small-sided team situations,
    • and eventually 5-on-5.

    Examples include:

    Defending the Ball Handler

    Practice containment and influencing the direction of the dribbler.

    This can be done:

    • full court,
    • in court segments,
    • from half court,
    • from specific positions,
    • with a layup finish,
    • or with a jump-shot finish.

    Boxing Out

    For example, the coach takes the shot.

    Players execute the box-out and then continue immediately into full-court 1-on-1.

    Denying Cuts

    Practice defending offensive cuts in 2-on-2 situations.

    Correct Help Defense

    Use 2-on-2 situations to reinforce proper help positioning and recovery.

    4. Build from Small-Sided Situations

    In small-sided team situations, approximately the first two-thirds of the action can be predetermined.

    The final part should then allow players to finish creatively.

    This structure gives the coach control over the tactical objective while still requiring the players to:

    • read the defense,
    • make decisions,
    • and create solutions.

    5. Basketball-Specific Conditioning

    Conditioning should also take place on the basketball court.

    Use 1–3 minute blocks involving basketball-specific activities such as:

    • defensive work,
    • agility,
    • shooting,
    • rebounding,
    • and transition.

    The exercises can be organized:

    • as a team,
    • in pairs,
    • or in groups of three.

    The objective is to condition the players through movements and decisions that resemble the game.

    6. Practice the Offensive Style

    The team should rehearse its offensive identity and transition game.

    Against a set defense, practice situations such as:

    Quick Offense into Longer Possessions

    Players must understand when to attack immediately and when to continue into a longer half-court possession.

    Inbound Plays

    Practice sideline and baseline situations that may become important in close games.

    Situations Following Free Throws

    Players should know their responsibilities immediately after both made and missed free throws.

    Cutting Actions

    Rehearse offensive actions based on purposeful cutting and coordinated movement.

    Finishing Situations

    Practice possessions that finish through:

    • 1-on-1 creation,
    • or interior passing and post play.

    7. Finish with 5-on-5

    The practice should ultimately progress toward 5-on-5.

    Before each block, clearly define:

    • the offensive objective,
    • and the defensive objective.

    The coach should avoid stopping play too frequently.

    Only major mistakes should interrupt the action.

    Players need extended periods in which they can:

    • read situations,
    • solve problems,
    • communicate,
    • and maintain continuity.

    Players resting outside the 5-on-5 action can perform upper-body and trunk-strengthening exercises.

    At the end of practice, include approximately 3–5 minutes of jump rope.

    Jump rope can also be used earlier in practice as part of the warm-up.

    Build Each Practice on the Previous One

    The next practice should always build on what was done before.

    However, training should continue to progress.

    A useful guideline is that approximately 70% of the practice should move the team forward.

    Only the most important elements should be repeated extensively.

    The objective before a major competition is not simply to rehearse everything the team already knows.

    The objective is to sharpen the elements that will matter most.

    Training should therefore become increasingly:

    • specific,
    • purposeful,
    • game-like,
    • intense,
    • and connected to the demands of the upcoming opponent.

    The closer the competition becomes, the clearer the priorities should be.