FACULTY OF SPORTS SCIENCE AND RECREATION

SR243

BACHELOR IN SPORTS SCIENCE(HONs)

SPS 655

APPLYING PRINCIPLES OF SPORT COACHING

INDIVIDUAL ASSIGNMENT (TRAINING PROGRAM)

NAME KHAIREEN JASMIN BINTI SHAHIZAM

MATRIX NO. 2021341213
CLASS RSR243 6B
LECTURER’S NAME DR. MOHD FARIDZ BIN HAJI AHMAD

SUBMISSION DATE:

18TH JANUARY 2023

PREPARATION FOR HANDBALL COMPETITION IN FEBRUARY 2024

PERIODIZATION TABLE

PREPARATION PHASE COMPETITION PHASE TRANSITION PHASE

GENERAL PREPARATION SPECIFIC PREPARATION PRE-COMPETITION COMPETITION TRANSITION
MAY JUNE JULY AUGUST SEPTEMBER OCTOBER NOVEMBER DECEMBER JANUARY FEBRUARY MARCH APRIL

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52

PREPARATION PHASE CO
GENERAL PREPARATION SPECIFIC PREPARATION PRE-COM
MAY JUNE JULY AUGUST SEPTEMBER OCTOBER NOVEMBER DECEMBER

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34

Selected session is in specific

preparation phase on August week 15
(Tuesday).

MONDAY TUESDAY WEDENESDAY THURSDAY FRIDAY SATURDAY SUNDAY

AM X X X X X X X
PM H M L H REST L M

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TRAINING PROGRAM FOR BASKETBALL
Coach
SKILL : Overhead passing skill Athletes

OBJECTIVE : To improve overhead passing skill in basketball

DATE : 15th August 2023 (Tuesday) / Week 15

DURATION : 2 hours (4.00PM – 6.00PM)

EQUIPMENT : Basketball, Markers, Stopwatch, Whistle

INTENSITY : Moderate (60% - 75%)

Content Activity Est. time Layout Remark

Introduction Briefing 5 min • Athletes will be
gathering at the
centre of the court
while sitting with 4
groups consist 7
athletes each
group.
• Coach will gives
simple briefing
regarding today’s
activity and
objective.
• Coach will be
showing the proper
of passing ball to
the athletes.
• Coaching point:
➢ Eyes on the
target

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 ➢ Timing of
passing and
receiving ball
➢ Quality of
passing
➢ Speed and
power
➢ Agility of
footwork
Warming 10 min • Jog around the
up court for 5 minutes.
• Dynamic stretching
and jumping jack in
8 repetition.
• Water break will be
given for 2 minutes
after warming up
session.

Main Activity Passing in 10 min • Athletes will split

static up to 3 : 4 each
movement group according to
their designated
markers
• Athletes will
passing the ball to
their teammates in
a distances within
10 metres.

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 • If there is
improvement in
passing, the
distance of the
passing will be
increase to 15
metres and the
speed of passing
ball will be
increased.
Passing 15 min • Athletes will form
with foot a box shape from
movement the markers
position. Athletes
will split up to 7
peoples for every
corner of the box.
• Athletes will run
and receive the ball
from other athletes.
• If there is
improvement, the
size of the box will
be increased and
the pace of passing
will be faster.
• If the athletes
accidentally make a
wrong passing,
warning will be
given and for the

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 third warning will
be punishment of 5
repetition of push
up.
• Water break will be
given for 2
minutes.
Mini 40 min • Athletes will be
game : playing as usual.
Handball • The duration of
game each game will be 8
minutes and the
game will be
knockout match
with 4 groups will
be competing.
• Rules:
➢ Only overhead
passing
allowed while
playing.
➢ Dribbling is
forbidden in
this mini game.
➢ Point will be
given when the
team manage to
score the goal.
Conclusion Cooling 20 min • Athletes will be
down doing static

5
 stretching while
sitting down.
• Athletes are given
2 minutes break for
water session.

Feedback 5 min • Coach will give

feedback regarding
athletes’ passing
skill for the training
day.
• Improvement of
passing skill will be
point out for the
better execution in
the next training
and competition.
• Coach and athletes
dismiss.

INTRODUCTION

Coach and athletes will gathering at the basketball court. Athletes will be split up to four
groups consist of 7 athletes for each group. Coach will give simple briefing regarding training
objective which is to improve overhead passing skill. Athletes will be given the coaching point for
overhead passing by coach which are eyes on the target, timing of passing and receiving the ball,
quality of passing, speed and power, and agility of the footwork.

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 Athletes will start the warming up session with jogging around the court for 5 minutes. For
the dynamic stretching, athletes will be doing drills for basketball regarding passing which are hip
opener while jogging, alternate arm swing, criss-cross jack, leg swing and jumping jack for 2 sets
with 8 repetitions. The purpose of this warming up session is to reducing the risk of injury while
training and making sure that the body is ready for the intense activity.

MAIN ACTIVITY

Before starting the simple passing, coach will show the demonstration for the athletes for
a clear grasp of the passing. Athletes then will be split up to 3 : 4 ratio for each groups according
to their designated markers. Athletes will be passing the ball to their teammates in a distances
within 10 metres. If there is improvement in passing, the distance of the passing will be increase
to 15 metres and the speed of passing ball will be increased. The coaching for the simple passing
are eyes on the target, timing of passing and receiving the ball and quality of passing.

After the simple passing skill, athletes will move to complex passing which is passing with
foot movement. Athletes will form a box shape from the markers position. Athletes will split up
to 7 peoples for every corner of the box. Athletes will run and receive the ball from other athletes.
If there is improvement, the size of the box will be increased and the pace of passing will be faster.
If the athletes accidentally make a wrong passing, warning will be given and for the third warning
will be punishment of 5 repetition of push up. The coaching point for this complex passing session
are eyes on the target, timing of passing and receiving the ball, quality of passing, speed and power,
and agility of footwork. Water break will be given to athletes for 2 minutes.

After the water break session finished, athletes will move to mini game session to
emphasize the overhead passing skill that have been learned. There will be four groups to compete
and it will be a knockout match. The rules of the game are according to the skill learnt which are
athletes are only allowed to do overhead passing, athletes are forbidden to do dribbling and when
athletes success in scoring the goal, point will be given to the team. The duration of each game
will be 8 minutes.

CONCLUSION

After the end of mini game and water breaks for 2 minutes for athletes, cooling down
session with done in sitting position. The cooling down exercises are seated forward bend,

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reclining butterfly pose, head-to-knee forward bend and shoulder stretch. The purpose of cooling
down will help in reducing muscle cramp and stiffness including regulation body temperature,
blood pressure and heart rate to return to normal levels.

Athletes will be given feedback and comment regarding the training session which is
overhead passing in basketball. Any improvement and error for the skill will point out for each
athletes for the next training session.