3 sessions of my PTP

Match Day

All the weekends that I had basketball match we start the warm up an hour before the beginning of the match. We start doing lay ups, then we stretch during 5/6 minutes. After the stretching we shoot to the basket, we play 3v3 mini-games and thinks like that.

Then the match starts, it normally lasts for 1hour  30mins and then we stretch up again and go to take a shower.

Normal Training Day

Normally, the basketball practice starts with a shooting session to warm up and then the stretching.

After that we do all type of exercises related to basketball.

Running

The day I went to do running with Lucía we started from our building, and went to the center of Murcia. I don't like to run, I find it boring, so I didn't really like it. 

It was 25 minutes of running slowly and I could keep up so it was good.

Three Apps For Exercising

Yoga Studio

http://yogastudioapp.com/

Yoga Studio is an app that can help you to practice flexibility and strength doing yoga.

The best thing of the app is that you can do yoga without the need of a professor in your house.

It has a lot of video classes and programs to help you in your exercise.

I think it's good if you want to improve your flexibility.

Johnson & Johnson Official 7 Minute Workout

https://7minuteworkout.jnj.com/

This app is a fast, simple, science-based way to work out anywhere, anytime.

The apps is made to help you doing a strength program showing how you have to do the exercises, adjusting the time, repetitions and rest time.

It also has videos of the workouts so you can learn new exercises.

Sworkit

https://sworkit.com/

This app is like a mix of the two previously mentioned but with less options, it helps you with yoga or with strength exercises but it is less flexible.

It has exercises and times about a lot of things.

Speed Fitness Tests

Hi everyone, I'm Álex and i'm going to talk about Speed Power and Fitness Tests.

I don't know anything about this topic so you can find the information here:

http://www.topendsports.com/testing/anaerob.htm

The tests that are mentioned here have a:

• PURPOSE: The purpose of the tests is to determine acceleration, maximum running speed and speed endurance, depending on the distance run.

• EQUIPMENT REQUIRED: Measuring tape or marked track, stopwatch or timing gates and cone markers.

• PROCEDURE: The test involves running a single maximum sprint over a set distance with time recorded. After a standardized warm up, the tests are conducted over a certain distance, such as 10, 20, 40 and/or 50 meters or yards, depending on the sport and what you are trying to measure. The starting position should be standardized, starting from a stationary position with a foot behind the starting line, with no rocking movements. If you have the equipment (e.g. timing gates), you can measure the time to run each split distances (e.g. 5, 10, 20m) during the same run, and then acceleration and peak velocity can also be determined. It is usual to give the athletes an adequate warm-up and practice first, and some encouragement to continue running hard past the finish line.

50 Meters Dash

• PURPOSE: The aim of this test is to determine acceleration and speed.

• EQUIPMENT REQUIRED: Measuring tape or marked track, stopwatch, cone markers, flat and clear surface of at least 70 meters.

• PROCEDURE: The test involves running a single maximum sprint over 50 meters with the time recorded. A warm up should be given, including some practice starts and accelerations. Start from a stationary standing position (hands cannot touch the ground), with one foot in front of the other. The front foot must be behind the starting line. Once the subject is ready and motionless, the starter gives the instructions "set" then "go.". The tester should provide hints for maximizing speed (such as keeping low, driving hard with the arms and legs) and the participant should be encouraged to not slow down before crossing the finish line.

• RESULTS: Two trials are allowed, and the best time is recorded to the nearest 2 decimal places. The timing starts from the first movement (if using a stopwatch) or when the timing system is triggered, and finishes when the chest crosses the finish line and/or the finishing timing gate is triggered.

• TARGET POPULATION: Soccer other sports in which speed over a similar distance is important.

• RELIABILITY: Reliability is greatly improved if timing gates are used. Also weather conditions and running surface can affect the results, and these conditions should be recorded with the results. If possible, set up the track with a crosswind to minimize the effect of wind.

• COMMENTS: The timer should stand back away from the running track so they can clearly see the first movement and also see the runner pass the finish line.

3/4 Basketball Court Sprint

• PURPOSE: The aim of this test is to determine running speed over 3/4 court distance (75 feet, 22.86 meters).

• EQUIPMENT REQUIRED: Marked basketball court, 4 cones, stopwatch or timing gates.

• PROCEDURE: The test involves running a maximum sprint over 3/4 of a basketball court (75 feet or 22.86 meters). Place two cones / timing gates at the baseline and free-throw lane lines, and two cones at the elbows of the opposite free-throw line (see diagram). A thorough warm up should be given, including some practice starts and accelerations (see warming up for sprint testing). Start from a stationary position behind the court baseline, with one foot up to the line (a two-point stance). The tester should provide hints to maximizing speed and encouragement to continue running hard past the finish markers. If using hand timing, the stopwatch should be started with the first movement.

• RESULTS: Two trials are allowed, and the best time is recorded to the nearest two decimal places.

• TARGET POPULATION: Basketball players.

• RELIABILITY: Timing reliability is greatly improved if timing gates are used.

• COMMENTS:
  Not all courts are the same length, measure the court distance to confirm that the 3/4 distance is equal to 75 feet.
  For safety, you may wish to place crash pads against the wall at the far end of the court.