STAGE 1: GRADES 3-5

STAGE 2: GRADES 6-8

STAGE 3: GRADES 9-11

6          7         8          9         10         11          12         13         14         15          16        17         18     

We know which muscle movements to train for each age and grade group; and we’ve put those into a logical framework.  Now it’s time to make the connection for basketball application to see what it will be used for - in live competition!

DEFINITION

Ability to move the body in any one direction as fast as you can

The rate at which velocity changes with respect to the time it takes to make that change

The efficiency of going from one direction to a completely opposite direction

Maintaining muscle contraction force over long periods of time

The coordination of muscle contraction

The capacity to compete while using oxygen as fuel

The ability to compete while using more oxygen than you can take in!

The ability to stretch muscles around joints in any direction

Range of movements to allow technical development for fine skills

The ability of muscles to return to their original form or position after being used

The ability to exercise timing and coordination of motor abilities

Interval time between presentation of a stimulus and initiation of muscular response to stimulus

Ability to maintain our body orientation or posture in relation to the surrounding environment

TYPE OF SKILL

External

Individual

External

Individual

Individual

Individual

Variable

Fine

Fine

Fine

Complex

Open

Interactive

BASKETBALL USE

Man to man/transition defense/ Shot off dribble

Dribbling 1 on 1/Jump shooting

Dribbling full court/Overall defense

Post offense & defense/

Trapping defense/Driving to basket

Conditioning/All basketball activities

Conditioning/Fast break/ Getting a steal

All shooting/Rebounding

Driving to basket

Defensive close out/Jumping ability

Rebounding/Shooting off dribble/

Screening/Blocking shots/Rebounding/Steals

Shooting/Triple threat/1 on 1 defense

MUSCLE MOVEMENT

VELOCITY

ACCELERATION

CHANGE OF DIRECTION

ENDURANCE-STRENGTH

SPEED-STRENGTH

AEROBIC CAPACITY

ANAEROBIC CAPACITY

MOBILITY

FLEXIBILITY

RESILIENCY

KINESTHETIC DIFFERENTIATION

RHYTHM-REACTION

BALANCE & SPATIAL ORIENTATION

The Window of Optimum Trainability sets the foundation and muscle movements for athleticism and are classified to know what type of skill it is, in order to prepare it for basketball utilization.  This is the framework of how we build your training format for practice.

Velocity

Acceleration

Change of Direction

Endurance-Strength

Speed-Strength

Maximal-Strength

Aerobic Capacity

Anerobic Capacity

Mobility

Flexibility

Resiliency

Kinesthetic Differentiation

Movement Adequacy

Rhythm-Reaction

Balance & Spatial Orientation

GROSS OR FINE

The precision of movement and which muscle is being used

INDIVIDUAL OR

INTERACTIVE

Is it performed in isolation, in a group or at the same rate as others

OPEN OR

CLOSED

Whether the environment changes or remains static during execution of the skill

SIMPLE OR

COMPLEX

Is the skill straightforward requiring minimal thought during execution

EXTERNAL OR

INTERNAL

Is the skill practiced and triggered by an additional performer & does the environment control the skill

VARIABLE OR

FIXED

Is it in the same environment, practiced in the same sequence and at the same pace

SERIAL OR

CONTINUOUS

How well-defined the beginning or end of executing a skill

MASS OR

DISTRIBUTED

Does the skill require constant breaks or can it be applied continuously.  Are the skill closely related and can they be separated for practice

This chart below shows the different foundational movement patterns that need to be trained and developed at various times between the ages of 6 to 18.  This time period is during the onset of PHV, Peak Height Velocity, otherwise known as the maturation process.  During this growth process the body starts to build the nervous system, forming millions of new connections or neurotransmitters.  Each connector that gets trained or exercised becomes established for that particular athletic function, however, the connectors that don't get trained die out – called nerve pruning. Pruning is final, unused connectors cannot be reestablished, which is why this is such a critical period for all athletes who want the maximum of athleticism.  This entire process is known as your window of optimum trainability and is the foundation of how athleticism is created.  Our performance training program is divided into three stages, each having corresponding grade and age range.  

Rollover each stage to see the areas of focus.