Practicing Basketball By Yourself
Preparing for the Upcoming Basketball Competitions and Events
July is a busy month for our elite athletes in Queensland, with the U16 Nationals for Men and Women at the Sunshine Coast and the Talent Development Program and College Development Tours going over to the USA. We wanted to find out what our athletes are doing in preparation for their events and what extra training they are doing to ensure they are at peak fitness for their competitions and events!
Katie Deebie – North Gold Coast Seahawks – U16 South Women 
I am preparing for Queensland U16 National Championships.
How do you prepare for your event?
I prepare for this event with state training and practice games and individual training.
What’s your favourite pre-game power boost meal/ snack?
My pre-game power boost meal is pasta.
What does a typical training regime look like in the lead up to the event/ what does your individual training program look like?
Leading up to the tournament my training increases by 10% each week. There are also more practice games leading up to the tournament.
Shaneice Swain – Cairns Basketball – U16 North Women 
How do you prepare for your event?
A lot of practice including team training and individual training.
What’s your favourite pre-game power boost meal/ snack?
A piece of fruit like bananas, strawberries or grapes.
What does a typical training regime look like in the lead up to the event/ what does your individual training program look like?
Skill development, ball handling and fitness such as running hurdles and ladder work and shooting practice
Deshawn Ross-Paiwan – Ipswich Basketball – U16 South Boys 
Representing Queensland South U16 Boys and preparing for U16 Boys Nationals on the Sunshine Coast in July.
How do you prepare for your event?
Attend all the trainings, games and individual sessions that we are required to. Try to get some good rest during the week. Also enter my wellness and activities into our BQ app so that our coaches know how much training we are doing for State and other commitments like School GPS basketball.
What’s your favourite pre-game power boost meal/ snack?
Snickers and sour worms!
What does a typical training regime look like in the lead up to the event/ what does your individual training program look like?
Two weekly team training sessions, sometimes that may include a game against a invitational team. Individual skills trainings once a week and strength and conditioning. I also try to fit in some individual shooting during the week whilst I am a Boarder at my school. Get some rest on the weekends, stretch, eat good meals, lots of water and relax.
Harrison Pennisi – Townsville Basketball – U16 North Boys
How do you prepare for your event?
By getting a good warm up before I play.
What’s your favourite pre-game power boost meal/ snack?
Pasta.
What does a typical training regime look like in the lead up to the event/ what does your individual training program look like?
As a team we run through our play and individually I get my mind set right to play.
Sophie Bennett – Brisbane Basketball – Talent Development Program
How do you prepare for your eve
nt?
To prepare for TDP I have taken on extra skills and strength and conditioning work. Also, after each training, I think about what we have learned, to see what areas I work on to improve my team and individual performance.
What’s your favourite pre-game power boost meal/ snack?
My favourite boost snack before a game and sometimes even during the half time break is usually something small but energising like fruit.
What does a typical training regime look like in the lead up to the event/ what does your individual training program look like?
As well as the team trainings, we are expected to work on our individual footwork and ball handling workouts every week. I have several extra trainings or games as help for preparation and improvement. Two nights a week I have a club game, one other afternoon in the week I have a different team training, and on one evening every week, I do weights. Additionally, if I find an afternoon that I have some extra time, I try to use this to practice some shooting and finishing by myself.
Paris Santacaterina – Mackay Basketball – U16 North Girls College Development Tour
I am also preparing to make the U16 State Team next year. I’m training and focusing on being better and stronger.
How do you prepare for your event?
By having camps. This is a great way for us to get to know our team mates, coach and manager. The camps are also preparing us for our trip so we are familiar with our game plan and what is expected of us on the court. I also got a part time job so I could have spending money in America!
What’s your favourite pre-game power boost meal/ snack?
Banana or protein bar.
What does a typical training regime look like in the lead up to the event/ what does your individual training program look like?
My week is pretty intense:
Monday: 7.30 – 8.30am – Personal training
Tuesday: 7.30 – 8.30am – Personal training
4.30 – 5.45pm – Club training
7.00 – 8.00pm – QBL training
Wednesday: 6.30 – 7.30am – State Performance training
7.30 – 8.30am – Personal training
4.00 – 5.00pm – Coach 12’s Club team
Thursday: 7.30 – 8.30am – Personal training
6.30 – 8.00pm – QBL Training
Friday: Play U16’s club game
Saturday: Coach my U12’s game
Shoot hoops at home with my Dad
Sunday: Rest day
Dempsey Hall – Sunshine Coast Phoenix – Talent Development Program
How do you prepare for your event?
I am preparing for the event by doing regular fitness training, as well as eating healthily in addition to attending basketball Queensland training
What’s your favourite pre-game power boost meal/ snack?
My preference for a pre-game snack is bananas for the potassium and slow-release energy.
What does a typical training regime look like in the lead up to the event/ what does your individual training program look like?
When I do individual training, I like to work on vertical jump (box jumps, quads, etc) and also on core strength and balance, which primarily consists of pull ups and various balance training exercises. This training helps with strength in the post, rebounding and balance when driving and defending.
Ben Knight – Gladstone Basketball – Talent Development Program
How do you prepare for your event?
Monday – Rest Day
Tuesday – Shooting practice in the morning before school / Train with Power Women QBL Team in the afternoon when required or do individual training session.
Wednesday – Shooting practice in the morning/Train in the afternoon.
Thursday – Play Div 1 Juniors Thursday night.
Friday – SPP Training in the Morning/Train with the Women QBL Team as required.
Saturday – Shooting practice.
Sunday – Shooting practice.
What’s your favourite pre-game power boost meal/ snack?
Depending on the time of the game I like to eat about 1 ½ hrs before I play – something like a salad roll or wrap for example and then just a snack – like fruit just before I play.
What does a typical training regime look like in the lead up to the event/ what does your individual training program look like?
My training program is usually:
Shooting Session
- Start with one handed form shooting in close to the hoop and work out and around the key
- One legged shots – to help to work on the release of my shot – then work around the key and work my way out to 3 point shots.
Individual Training Session
- Start with dribbling drills, one minute each hand, then side to side, front to back then back to front, ball skills generally.
- Use cones to practice getting to the hoop through traffic
- Practice free throws and run up and back the court if I miss
- Practice 3 point shots
Karmyn Hanara-Latu – South West Metro – U18 Girls USA College Exposure Tour
How do you prepare for your event?
Organised training sessions with my USA exposure tour team, individual/personal shooting practicing, strength training, footwork training, individual session, using knowledge gained from QBL/SBL training sessions, balanced diet, music.
What’s your favourite pre-game power boost meal/ snack?
Acai bowls, home-made lasagne/pasta, nut bars.
What does a typical training regime look like in the lead up to the event/ what does your individual training program look like?
Team training: Work on our transitions, shooting and footwork techniques as well as plays for both offense and defence.
Individual training by myself at my local park (Calamvale district park): I do a lot of shooting and footwork techniques, endurance/stamina, sprints, ball handling, pushing myself to my limits.
Individual with a sibling at the park: I work on my passes, one on one defence & offence.
Mylique Prior – Rockhampton Basketball – College Exposure Tour
I am a member of the Rockhampton Basketball Inc (RBI) will be representing North QLD in the up and coming BQ College Exposure Tour.
How do you prepare for your event?
A lot of my preparation leading into an event is focussing on the basic stuff like ball control through to passing and shot selection.
What’s your favourite pre-game power boost meal/ snack?
I do prefer a few red frogs.
What does a typical training regime look like in the lead up to the event/ what does your individual training program look like?.
Leading into an upcoming event I normally try to add a few more individual sessions amongst my training with the Rockhampton Rockets,
Most of my individual training is based on increasing my shooting percentage from Mid Range out to the 3 Point line.
Tyrell Mackenzie – Brisbane Basketball – U18 College Exposure Tour
How do you prepare for your event?
By maintaining a healthy mentality, training to my best ability to be my best for both myself and my team, and ensuring I eat a heathy diet.
What’s your favourite pre-game power boost meal/ snack?
Chicken and rice.
What does a typical training regime look like in the lead up to the event/ what does your individual training program look like?
Weekly training with my team, and training alone on fundamentals and move combinations. Early morning individual trainings.
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