Table 1.
The 22 week prescribed balance training programme is presented.
| Session 1 Eyes open focused on ball |
Session 2 Eyes open not focused on ball |
Session 3 Eyes closed |
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|---|---|---|---|---|---|
| Phase 1: WITHOUT SG | Week 1 | Basketball position: feet next to each other shoulder width1 | |||
|
Stance Dribbling Aberdeen Passing1 |
Sweeps (= keeping the ball alive) Push & Pull dribble (= forward – backward next to feet) Turn ball around head, trunk and legs (figure 8) Hands up: straight and diagonal passing |
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| Week 2 | Tandem stance: one foot behind the other on a straight line 1 | ||||
|
Stance Dribbling Aberdeen Passing1 |
Sweeps Power dribble high and low and changing hand between the legs Turn ball around head, trunk and legs (figure 8) Hands up: with 2 balls straight passing |
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| Week 3 | One leg stance | ||||
|
Stance Dribbling Aberdeen Passing1 |
Sweeps Push & Pull dribble Figure 8 between the legs Bad passing with tennis ball |
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| Week 4 | Jumping tasks 2, 3 | ||||
|
Stance Dribbling Aberdeen Passing1 |
Mirror the teammate Push & Pull dribble + jump into pass Figure 8 between the legs + jump (= scissors) Jump to bad pass with tennis ball |
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| Phase 2: SG FLAT SIDE DOWN | Week 5/6/7/8 |
Basketball position: feet next to each other shoulder width 1 | |||
|
Stance Dribbling Aberdeen Passing1 |
Stance / Sweeps / Sweeps + Mirror the ball2 / Ball fight Power dribble high & low / Push & Pull dribble / Hockey dribble / L-dribble Around trunk / Figure 8 between legs / Head-trunk-figure 8 / Scissors Chest pass / Week 1 / Week 2 / Week 3 |
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| Week 9/10/11/12 |
Tandem stance: one foot behind the other on a straight line 1 | ||||
|
Stance Dribbling Aberdeen Passing1 |
Stance / Sweeps / Sweeps + Mirror the ball2 / Ball fight Power dribble high & low / Push & Pull dribble / Hockey dribble / L-dribble Around trunk / Figure 8 between legs / Head-trunk-figure 8 / Scissors Chest pass / Week 1 / Week 2 / Week 3 |
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| Week 13/14/15/1 |
One leg stance | ||||
|
Stance Dribbling Aberdeen Passing1 |
Stance / Sweeps / Sweeps + Mirror the ball2 / Ball fight Power dribble high & low / Push & Pull dribble / Hockey dribble / L-dribble Around trunk / Figure 8 between legs / Head-trunk-figure 8 / Scissors Chest pass / Week 1 / Week 2 / Week 3 |
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| Phase 3: SG GLOBE SIDE DOWN |
Week 17/18 |
Basketball position: feet next to each other shoulder width 1 | |||
|
Stance Dribbling Aberdeen Passing1 |
Stance / Sweeps Push & Pull dribble / Power dribble high & low Around trunk / Figure 8 between legs Chest pass / Week 1 |
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| Week 19/20 |
One leg stance | ||||
|
Stance Dribbling Aberdeen Passing1 |
Stance / Sweeps Push & Pull dribble / Power dribble high & low Around trunk / Figure 8 between legs Chest pass / Week 1 |
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| Phase 4: SG FLAT SIDE DOWN |
Week 21 | Dynamic exercises 2 | |||
|
Stance Dribbling Aberdeen Passing1 |
Walk on 10 SG Walk on 10 SG and Power dribble high & low Walk on 10 SG and turn ball around trunk Walk on 10 SG and chest pass |
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| Week 22 | Dynamic exercises 2 | ||||
|
Stance Dribbling Aberdeen Passing1 |
Walk on 10 SG + Shot Walk on 10 SG and Power dribble high & low + Shot Walk on 10 SG and turn ball around trunk + Shot Walk on 10 SG and chest pass + Shot |
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1 On the ball of the feet;
2 Eyes open;
3 Dynamic exercise (session 1: 2 feet together; session 2: from one foot to the other; session 3: one foot); SG = balance semi-globes.