Summer – the time to get fit

Nellakir continue with our tips on performance and this week, fitness.

Weight training

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In basketball power usually refers to an athlete’s ability to use maximum strength in the shortest possible time. This is an area that weight training can be most beneficial, any program should be carefully planned and supervised by a coach or trainer. I advise against the use of heavy weights because they tend to build up weight and a muscular physique while. basketball players should develop quick power to aid jumping and speed. A player should assess the maximum weight he can carry on a particular exercise, and then use half this weight for a series of eight to ten repetitions in the quickest time possible in sets of three.

The weight training routine should be repeated on alternate days. In the first week and effort should be made to reduce the time taken to complete the series. In the second week the weight may be increased by 5kg while still completing the series in the shortest time. The process of increasing weights gradually is maintained so long as the time to complete the series is not increasing.

Unless a player is undertaking a specific course planned for him by a qualified instructor, the only exercises he needs to do involving weights are half squats and heel raises. In other exercises body weight is enough resistance. Sometimes, however weight training can help recovery after injury.

Conditioning

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Quickness, endurance, flexibility and power

In basketball we are primarily concerned with improving quickness, endurance, flexibility and power. Training and playing is often enough exercise to develop and maintain these qualities, but where weaknesses are apparent there are specific exercises to improve them.

You will note I refer to ‘quickness’ rather than speed. A player’s ability to respond quickly to changes is his quickness and is an obvious advantage in such a fast moving game as basketball. To develop this quickness, agility drills, short sprints and ‘reaction drills’ are good on court drills to use.

Endurance is the quality that allows us to make a continuous effort and to recover quickly so the effort can be repeated. Endurance is not directly related to muscle strength, it is more a measure on how efficiently the heart and lungs can work to deliver oxygen to the muscles. Whenever time allows, long distance running should be included in your training scheme to improve endurance as well as normal on court basketball training in off season sessions. Build up the distance gradually starting with a two kilometre run three times a week and increasing the distance to between six and -10 kilometres three times a week during your six weeks pre-season program.

All effective training schemes are built on the principle of overload. In each session you should try to run that little bit further or that little bit faster, or just tackle one more repetition of an exercise. Without overload there can be no progress. This means you must increase your effort in exercising if you want to improve. Keep an accurate record of your training program so t your progress can be measured. Record the distance and time of your run and always try to reduce your time. When you feel you cannot reduce your time then the next step is to increase the distance. The same principle applies to your exercise and weight training.

Fitness demands that all the joints must move freely and the muscles that control them must be equally free for movement. The muscles must be able to contract easily and stretch to their limit so they are able to exert maximum power. A well balanced progressive exercise will improve flexibility. Exercises involving held stretches will help muscle strength and flexibility. With a simple exercise like touching your toes there should be a slow steady stretch and not a rapid stretch. If there is any weakness in a joint or muscle, the quick strain could cause an injury.

The most important point about any training scheme is consistency. Once you stop training de-training begins. You will lose some of the flexibility and endurance you have built up. So, regular and constant practice is essential, building up your daily routine gradually. Remember when training has been interrupted through injury or illness, don’t try to resume at the same level you left off, or you risk further injury. Unfortunately the rate of regaining fitness is not the same as the time spent away from training. If you have missed a week of training it will likely take two weeks to regain the same level as before the interruption.

The following exercises are useful for basketball conditioning and flexibility. All are capable of being used in the home environment.

Half squat alternated with heel raises. I am not in favour of using a full squat as it may place excessive strain on the knee joint. It is recommended that a plank of timber, or similar, about 50mm thick be used to set the heels on during half squats and the toes on during heel raises. These exercises are used primarily for improving jumping skills. Body weight is sufficient resistance to start a program using three sets of 10 repetitions alternating exercises. Weights attached to a bar may be used to increase the resistance as endurance and strength improves.

Sit-up alternated with press-up (using inclined bench if available) Three sets of ten repetitions alternating each exercise. Sit-ups are used to increase strength and endurance in abdominal muscles. When doing press-ups which help improve strength and endurance of shoulder and chest muscle some of the repetitions should use finger tips as well as l palms of the hands.

Burpee, alternating with star jump. The burpee has similar benefits as press-ups but also improvise flexibility. Hands are placed on the floor directly below the shoulders with knees tucked in next to the elbows. The hands and arms remain still as the feet are rapidly pushed back r to the full extended position so you are now in position to execute a press up. Without moving the hands and arms the knees are quickly brought forward to the original position.

The star jump improves flexibility of legs, arms and waist. Start in a normal standing position with hands resting at the sides and feet close together. Jump and shift the lags wide apart simultaneously raising both arms out and up so hands reach well above the head. Before landing the hands return to their starting position and the feet move together shoulder width apart. When landing the knees should bend slightly cushion the impact and prepare for another immediate star jump. Three sets of ten repetitions of each alternating exercise will improve flexibility and endurance.

Fitness

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Preparation is the basis for success in any field of endeavour, not just basketball. But like a coach is expected to prepare his team by practicing skills and rehearsing team methods, the players must also be prepared physically to take advantage of the thing learned in training. They must be fit and fuelled and be well aware of how to do both to maximise their performance.

In a well designed basketball program training for basketball it should not be necessary to improve player’s fitness and condition. The drills scrimmages and matches should normally be enough to maintain peak fitness unless the program is interrupted by injury or sickness. But because many clubs lack facilities and the opportunities for full scale practices are limited, players may need to work on their fitness and conditioning on an individual basis.

Teams playing at the highest level will usually have the services of highly skilled and qualified fitness advisors, medical practitioners, sport’s scientists and other professionals, but the vast majority of players do not have access to these services. Nevertheless peak fitness can be achieved and maintained if players follow a regular conditioning program and a balanced diet and lifestyle.

To get the best out of their natural assets, players should respect their bodies. Care should be taken to avoid handicaps that will reduce efficiency. Top performance in basketball is the result of peak fitness development through a planned training routine that includes adequate rest, proper diet, appropriate exercise, medical attention and the absence of excesses. A balanced diet includes a daily intake of enriched or wholegrain bread and cereals, meat, meat substitutes or fish, milk fruit and vegetables.

Players should be primarily concerned with maintaining their normal body weight. Any marked change in normal weight should be considered serious and medical advice sought. The cause of sudden weight loss may be deficient diet which a doctor can remedy, or it could be something more complicated which if treated promptly may enable the player to resume training sooner than otherwise possible.

There is ample evidence that smoking serves no useful purpose. It irritates the delicate membranes that line the lungs and causes coughing. Smoking can aggravate bronchitis, cause lung cancer, narrowing the blood vessels and shorten the breath. Breathing capacity is most important tor athletes. If the utilisation of oxygen in the body is hampered, as it is in smokers, the athlete’s stamina and performance must be affected.

Common sense indicates alcohol and basketball do not mix. Drinking alcohol can affect mental and muscular efficiency and regular drinkers often suffer nutritional shortages through neglect of a balanced diet. I have often told the joke about the wife who did not know that her husband drank until he came home sober one night. This analogy also applies to the athlete who does not know how fit he can be until he no longer drinks or smokes.

The pre-game meal is a contentious subject. There is overwhelming evidence that players should avoid eating for three or four hours before a game or training if they wish to achieve maximum performance. Some players say they dislike playing on an empty stomach and may eat just before a contest. I am amazed how some of these players get through the game and, of course some do suffer with stomach cramps or discomfort.

The desire for food is usually a nervous reaction. This is precisely why players should avoid eating immediately before a contest. It can take four to six hours for a meal to digest and even longer of the player is unusually tense or nervous before a major event. Any digestive problems can be magnified during the physical demands of a basketball game. It is much better to go into the game under-fed than over-fed. I usually suggest players eat the type of meal they prefer at least three hours before a contest.

When it comes to the pre-game meal it is recommended by sports scientists and nutritionists to eat foods that are high in carbohydrate. Spaghetti, pancakes, toast and honey are just three simple examples. These foods are easily digestible and provide the body with a ready supply of energy for the activity to come.

Source: betterbasketball.com.au, 2, 3

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Nellakir helps young athletes reach their goals by providing the highest quality Sprung Timber Sports Floor playing surfaces.

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Nellakir works with Schools in maintaining High Grade Sprung Timber Sports Flooring

We reprint here in full an article from School News, a national magazine distributed to all primary and secondary schools Australia wide. it features an interview with Nellakir Managing Director Rick Allen on both the Construction of Sprung Timber Sports Flooring for indoor school stadiums as well as some useful tips on the ongoing maintenance of Timber Sports Flooring to ensure its optimum performance for years to come.

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Sprung Timber Sports Floors for Sustained Performance

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State Netball and Hockey Centre with Sprung Timber Sports Flooring by Nellakir

In term four it’s time to regenerate sports fields and empty your school pool for cleaning (if you have one). This is the period for any large scale maintenance to occur, while the clatter of not so tiny feet is heard elsewhere, and the school is quiet.

Multi-purpose sports halls take some punishing traffic throughout the school year and require constant attention. The life expectancy of sports surfaces ranges from 15 to more than 50 years, with various options available to suit a multiplicity of sports. Each substance requires a material-specific maintenance and replacement regime – and all will underperform if this is not adequately managed.

Sharing the mantle with Christmas and New Year, summer holidays in Australia can be a difficult time to get things done; thinking ahead is imperative. School News consulted Rick Allen from Nellakir, for the lowdown on a maintenance schedule for existing sprung timber floors, and what’s involved with installing new timber flooring for your sporting facility.

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Industry View

Mr Allen says indoor sprung timber flooring is gaining popularity, and that government subsidies have mitigated the drain on the budget, making it well worth a look. “In Victoria, for example, the Private Partnership Project (PPP) has facilitated the construction of new sprung timber sports floors at government schools across regional and Metropolitan Melbourne.”

He says the Victorian government has undertaken to co-fund facilities at primary schools that will be available to local sporting competitions outside school hours. “The rationale behind the PPP is to fully embed the school in local community and neighbourhood life.”

“Nellakir has constructed sprung timber floors for eight of these new PPP sports facilities since the PPP began in 2016, and the the courts are used by the schools as well as for the broader local community.”

“Sprung timber sports floors are shaping up as the top pick for government initiatives, and the trend is extending to other states,” he said. “The Victorian government has commissioned the construction of the state’s first ‘vertical’ school in Ferrars St, South Melbourne. Nellakir is providing a multipurpose, sprung timber sports floor for the school – with a full size indoor court suitable for basketball, netball, volleyball, gymnastics, and for school assemblies.”

Mr Allen says the reason for the shift towards sprung timber is its high level of resilience, durability and sustained performance. “Its long life expectancy is an attractive prospect, especially when dealing with a provider that can offer schools a life-time maintenance service.”

“While installing sprung timber flooring ensures students are playing on surfaces primed for premium sports competition, these school gyms do draw a crowd. With local basketball, netball and volleyball competitions using the facilities, they sustain heavy traffic, which makes for real wear and tear.”

“Timber is a ‘living’ material,” he continued. “It requires regular treatment, to ensure it maintains bounce and surface regularity.”

“The surface of the court has a specialist coating of oil modified urethane that enables the glide, the speed, and reliability players depend upon in all levels of competition. On busy court surfaces, re-application should occur annually.” Mr Allen says superficial maintenance requirements should be minimal: “Line markings should only be required at re-sand, except in cases where regular maintenance has not occurred.”

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Maintenance Schedule

Sprung timber floors require a simple re-coating every 12 months to maintain the high level of surface quality and slip resistance – while a complete re-sanding should occur every seven to 12 years. The annual re-coating replenishes the floor, according to Mr Allen, though regular examination of the surface is advised. “Sport finishes are designed for grip, and the time it takes to wear will also depend on the extent and frequency of use.”

“Re-coating maintains the grip required from the floor for elite sports action, maintains essential safety features especially important for schools – and lastly, it maintains the aesthetic appeal.”

“With wear and tear and the build-up of finishes (coatings), re-sanding brings sports flooring back to the original brand-new state,” he explained.

The process involves a total sanding back of the floor. The surface then requires reapplication of the finish and protective coatings that give sprung timber sports floors that sleek, polished appearance.

Long-range upkeep, will eventually involve removal and replacement. “After a specified period of time, which will depend on usage, upkeep, and wear and tear, sports flooring will need replacing,” Mr Allen advised.

In the ‘cosmetic repair’ category, line markings may need to be refreshed. A variation in line markings may also be required, when new sports are embraced by the school community.

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Stadium seating

Specific seating designed to sit safely atop the gloss finish of the sprung timber flooring is also recommended. To guard against slip-related accidents, as well as damage to the flooring from abrasive materials, seating can be sourced from timber floor providers.

“Regular safety assessments of flooring and seating should be conducted by your provider,” Mr Allen noted. “From a public liability perspective, this process is highly recommended.”

Receiving monitoring and maintenance on both flooring and seating from the original installer means “all repairs to stadium seating are based on original specifications, ensuring required integrity and functionality”. Mr Allen says sprung timber sports floors have gained the confidence of schools; sporting clubs and associations, and governments, due to their versatility, long product life, and aesthetic appeal. He said, “if an experienced supplier with a comprehensive service package is involved, the installation takes the skinned knees out of netball and the headaches out of maintenance for years to come”.

Source: School News

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Nellakir helps young athletes reach their goals by providing the highest quality Sprung Timber Sports Floor playing surfaces.

Nellakir to build new courts for the Caroline Springs Leisure Centre

Nellakir are about to commence work on a new major project. With State Government funding directed to local Government via its ‘Growing Suburbs Fund’, the City of Melton is now proceeding with major extensions to the Caroline Springs Leisure Centre in Melbourne’s outer west. This is a $2.5 million project. With huge population growth in the region, local Basketball competitions were totally restricted and unable to field further teams even though their was real demand. Consequently many young players just could not get a game on a regular basis. This is all about to change.

Nellakir will be constructing two new internal state of the art multipurpose courts with sprung timber sports flooring to competition specifications. Basketball, Netball and Futsal (Indoor Soccer) will be played on the new courts.

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It’s a very exciting development for the region with 12 Hardcourt Tennis Courts and nighttime lighting (with one show court included) and 3 Hotshot courts for juniors wishing to learn Tennis is also being constructed. An external competition size Netball court is a major feature as well.

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Here are two press releases from the City of Melton giving full details.

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Caroline Springs Leisure Centre Extension

Caroline Springs Leisure Centre Expansion Begins

Nellakir is please to be involved in this excellent project that sees the fostering of local Basketball, Netball and Futsal competitions with a major youth demographic.

Nellakir – Sports Flooring for Champions.

 

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Nellakir helps young athletes reach their goals by providing the highest quality Sprung Timber Sports Floor playing surfaces.

Nellakir – Setting the Standard in Sprung Timber Flooring

At Nellakir, the team are becoming increasingly busy with new projects. The Victorian State Government has funded a number of new Multipurpose Sports Courts in both new and existing schools as well as areas designated for Performing Arts, Assembly and multi-purpose usage. The flooring selected is sprung timber and sprung timber sports flooring, with Nellakir selected to construct and provide finishing on these specialist floorings.

The Beaumaris Secondary College is a new school in a well established area. It is a project currently funded to $26.8 million. Construction commenced in early 2017. The school will provide state of the art facilities for 650 year 7 to 12 students.

“The project will revitalise a rundown site to create facilities and an outdoor environment that can be enjoyed by everyone for generations to come.”

It will provide community facilities to be utilised by the broader community for both sporting and other pursuits. Listed among the facilities to be provided is an ‘Indoor Competitive Grade Netball/Basketball Court’. Nellakir have been selected to construct this court, ready for school commencement in Term 1, 2018. The Court will also be used for performing arts and gym activities. Work by Nellakir will commence at the end of September.

Phoenix P12 Community College in Ballarat is another Government School receiving an upgrade in facilities. A multi purpose area, for gym activities and a theatre for performing arts featuring a full stage will be constructed this year with the sprung timber flooring from Nellakir a major component.

Whitefriars College is an independent College for Boys located in Donvale in metropolitan Melbourne. Nellakir are providing sprung timber flooring for a Lecture Area and function space which doubles as a circulation classroom. Work will commence later in the year in December.

Viewbank College is another Victorian School currently undergoing a modernisation program sponsored by the Victorian School Building Authority. Part of this project involves the construction of a two storey performing arts centre incorporating a theatre as well as music and drama teaching facilities. Nellakir have been contracted to provide the flooring in the uniquely designed special purpose areas as part of this exciting project.

In Braybrook, at the Caroline Chisolm Catholic College, the new Madeline Centre for the Performing Arts is under construction. Nellakir have been selected to construct sprung timber flooring for the new facility.

And finally, the team will also be engaging in the demolition and renewal of the Sports Flooring at the Rowville Community Centre in the near future. A similar task is to be undertaken at Geelong East Primary School where a water damaged floor will be demolished and re-installed as soon as possible.

For the very best in Sprung Timber Flooring, whether Sports Flooring or for Performance Art, or simply for everyday educational purposes, Nellakir are the professional choice and as shown, the first choice by quality builders and architects alike. For your next project call Nellakir on (03) 9467 6126 to ensure you engage the best. Or contact us here through our website for a prompt response.

Nellakir – for Expert Construction and Programmed Maintenance of all Sports Flooring.

The Sporting Schools program – Helping Kids become Champions

In Australia, no matter where you live there is a great opportunity for your kids to play competitive basketball. The Australian Government through its Sporting Schools program provides funding and support for a range of programs suitable for the introduction of young children to the game. It does this through programs like ‘Aussie Hoops’ in co-operation with Basketball Australia.

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Here are the details, courtesy of the Sporting Schools website…

Essentials for Schools

Vicinity Centres Aussie Hoops is Basketball Australia’s official junior game development program for 5-10 year olds.  Adapted for the school setting, Vicinity Centres Aussie Hoops introduces children to basketball with a nationally accredited coaching curriculum and a program consisting of warm-up games, skill activities and modified games all delivered by accredited coaches.

Program Details

Basketball Australia has assembled a network of experienced, passionate local coaches from clubs and associations who will deliver Vicinity Centres Aussie Hoops programs in your school.

Programs include:

  • A fun and engaging basketball program, delivered by accredited coaches
  • Offers to students for continued basketball involvement at a local club
  • Nationally endorsed curriculum linked to F-10 outcomes
  • State/Territory and National service and administration fee

Registered school contacts can login to their Sporting Schools account to access the Booking System and view all the packages available in more detail. You can also visit the Sporting Schools Help Centre for further information.

Can Teachers Deliver?

Yes, teachers can deliver basketball in Sporting Schools by meeting the requirements below.

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You will need to:

  • Hold a valid state and/or territory teacher registration
  • Confirm adequacy of insurance

And meet the following requirements:

  • Basketball Australia Community Coach Accreditation
  • Contact State Sporting Organisation for Endorsement

Equipment

After having booked a program or receiving approval for a teacher delivered program, schools can purchase an array of Vicinity Centres Aussie Hoops Sporting Schools Resources. Download your order form here.

Contact

For booking enquiries please visit the contacts page of the Sporting Schools website to find your state contact.

Optional Extras

Contact your State/Territory Aussie Hoops Coordinator about the following Sporting Schools basketball experiences:

  • Professional player visits
  • Stadium visits

Additionally, once your students have had a taste of Aussie Hoops through Sporting Schools, they are invited to join one of over 250 Vicinity Centres Aussie Hoops programs delivered nationally each Term, where they receive a participant pack including:

  • Green/Gold Aussie Hoops reversible singlet
  • Spalding Aussie Hoops size-5 basketball, modified to suit small hands
  • Aussie Hoops backpack

Contact your coaching provider or State/Territory Aussie Hoops Coordinator about your school hosting an Vicinity Centres Aussie Hoops program after-school each term, for either your own students or the general community.

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Ultimately, some kids develop into sensational athletes and get the opportunity to create real careers playing the game they love. And they get to play that game for their country in the Olympic Games! What an honour.

Here’s some good advice from Rachel Jarry, Dual Olympian and Australian Opal.

School Yard to Sports Star: Rachel Jarry

What are your memories of playing sport at school? Did you play any other sports?

I remember playing many different sports at school. I always loved being part of a team and playing with friends. As well as basketball I played netball, softball, newcombe/volleyball, AFL and lacrosse. There were probably more that I’m forgetting!

How did you get started in the sport of basketball?

I started playing at school and then my Mum started a domestic club out of my primary school so some other friends and I could play. My first team was an Under 8 mixed team where the boys on my team played ‘keepings off’ with the girls! Fair to say I learnt to play defence pretty quickly so I could get the ball back off my own team mates.

When did you realise that you could compete at the highest level?

I always had that goal and once I was in my late teens I realised it was a possibility. However, I probably never really believed I would until I actually got the call up to the Opals squad at age 19.

What was it like being selected for the Australian squad at such a young age with many older team mates?

It was a bit intimidating but also very humbling. I had played for the Bulleen Boomers in the WNBL with some amazing veteran team mates so I knew how valuable learning from experienced players would be. The older Opals girls really helped me find my feet and were always so supportive. I’m very grateful for the team mates I had as they made me feel so comfortable in a very intense environment.

What are your top 3 tips to children about playing sport?

  1. Play a range of different sports. It’s fun to try different things and you might find something you like that you wouldn’t expect!
  2. Always have good sportsmanship. Whether you win or lose, make sure you shake your opponent’s hand and thank the referees.
  3. Enjoy yourself! Sport is fun and you should always be having a good time.

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So from that humble asphalt school yard court in suburban or country Victoria, the sprung timber sports flooring of Olympic competition awaits every five year old who starts to play the beautiful game of Basketball.

Whether it’s a huge stadium in Tokyo in 2020 in front of an audience of millions or simply that new court at the Geelong Special School on a Saturday afternoon – play the game – Basketball – and enjoy it.

Nellakir – champion competition sports flooring – where champions are made.

New Sports Flooring Projects for Victorian Schools

Excellent news this week with Nellakir being appointed by Watpac Corporation to construct and complete new Sprung Timber Sports Floors at a further 3 Government Schools under the PPP (Private Partnership) Project being implemented across regional and Metropolitan Melbourne.

Torquay North Primary School Gymnasium Flooring

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torquay-north-ps-masterplanThe first of these is to be the tentatively named Torquay North Primary School (Interim name). Again this school provides a community focus, a hub for local families to gather and enjoy community, arts, sports and recreation programs. The school plans to accommodate 400 students.

Clarke Hopkins Clarke is again the Architect for this project. Nellakir are to supply an expanded Gymnasium flooring built and constructed to Netball Victoria standards.

Armstrong Creek Education Program Gymnasium Flooring

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Armstrong Creek Learning CentreThe next major project to be completed is at the Armstrong Creek Education Precinct (Interim name). This is another brand new precinct.

The site will be dedicated to Special Education Provision from Prep to Year 12 as well as a mainstream program for Prep through to Grade 6. The Special School will accommodate 208 students whilst the Primary School will accommodate 400 students. This will include Oberon High School relocating to this precinct.

With the same Architect and builders Nellakir will be constructing a sprung timber sports flooring for both an indoor Gymnasium built to Netball Victoria standards as well as a Half Court Gymnasium.

North Geelong Developmental School Gymnasium and Games Hall Flooring

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north-geelong-sds-masterplan-v2The final school in this round of approvals is the new North Geelong Developmental School (Interim name). As with the previous two projects this is in fact another PPP (Private Partnership) Project being developed and overseen by Learning Communities Victoria (LCV) Consortium made up of Amber (Sponsor), Clarke Hopkins Clarke (Architects), Watpac as Builder, Spotless as Facilities Manager with CERES and the YMCA as community partners. It has been specifically designed to service children with a disability aged from 5 to 18 years.

Here a specialist Gymnasium and Games Hall will see Nellakir construct Sprung Timber Sports Flooring designed to harmonise with specialty equipment designed for sensory movement, mobility and therapy activities.

Hamilton Leisure and Aquatic Centre Court Refurbishment

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The Hamilton Leisure and Aquatic Centre Refurbishment on two indoor Sprung Timber Sports Floors continues and the annual maintenance on the other two courts is now complete.

Nellakir continues to lead the way in the creation, development and maintenance of high quality, hard wearing Sprung Timber Sports Flooring throughout Metropolitan Melbourne, regional cities and throughout all parts of Victoria and Tasmania.