Strength & Conditioning Guide · ultimate, cycling, tennis, squash, racquetball rollerblading or...

Strength & Conditioning Guide

Developed by Manitoba High Performance Coach, Kirby Schepp 22

www.basketballmanitoba.ca




Off Season Training You are expected to come into the season with a solid aerobic base. This will require at least 6-8 weeks of training 3-4 times/week in order to get to the level you need to be for maximum performance. Each year your level of aerobic conditioning will be tested. Within our in season training you should only have to maintain your level by training once per week.

What is Aerobic Fitness?

Aerobic fitness is your ability to take in oxygen in the lungs, your ability to deliver Oxygen to your muscles via the heart, blood and blood vessels, and your ability to use the oxygen in your muscles to generate energy. The maximum amount of oxygen you can use is a good index of your ability to do this and therefore a good measure of your aerobic fitness. The maximum rate of oxygen uptake is termed your V02 max. Your V02 max is important to a basketball player because:

1. It speeds up recovery between plays, quarters, and games. 2. It enhances recovery from injury. 3. More training can be done at higher intensities because of better recovery. 4. Better recovery will allow for increased mental focus and concentration. 5. It will help to overcome heat stress and jet lag. 6. It will strengthen the immune system for better resistance to colds and infections 7. Helps to maintain healthy body weight as aerobic activity burns calories.




THE PRINCIPLES TO FOLLOW FOR AEROBIC FITNESS

There are two different types of programs to build aerobic fitness: 1. Continuous, moderate intensity, long duration programs lasting

40-60 minutes. 2. Intervals of high intensity work followed by easy recovery

intervals of 1, 2, or 3 minutes grouped into various packages of time totaling 20-40 minutes of exercise.

Combine these two types of exercise to build aerobic fitness.




Prescription for Continuous Aerobic Training

Frequency Off-Season In Season • 3-4 times per week early in the off-season. • Reduce to 2-3 times per week to allow for 2 interval workouts per week.

• Depends on number of games per week • 1 session per week will maintain aerobic fitness

Intensity Should be high enough so that you can just manage to talk Time Off-Season In Season • 30-45 minutes

• 30-45 minutes • Day before a game – 20 minutes

Type Activities using the large muscle groups of the legs, arms and trunk

PRINCIPLES FOR CONTINUOUS AEROBIC PROGRAMS

1. Use exercises that involve large muscle groups to challenge your heart, lungs, and circulation such as cycling, running, or stair climber. 2. The intensity should be moderate (so that you can just manage to talk) and it should proceed without interruption for 40-60 minutes. 3. Cross-training is a good way to avoid boredom. 4. This type of training is often alternated with high intensity aerobic interval

training on subsequent days. When fitness levels are low, emphasize continuous training.

5. This type of training will usually bring aerobic fitness (V02 max) to the good or very good level.




Adding Variety to Your Aerobic Workout: You can’t beat plain old running for training basketball players and raising there level of fitness. However in order keep you motivation high and avoid boredom it is important to include other activities in your training. Try soccer, ultimate, cycling, tennis, squash, racquetball rollerblading or cross-country skiing to keep fit improve you hand eye coordination and have fun.

PRINCIPLES FOR AEROBIC INTERVAL PROGRAMS 1. Use exercises that involve large muscle groups to challenge your heart, lungs, and circulation such as cycling, running, or Stairmaster. 2. As fitness levels improve, increase the number of interval vs. continuous workouts. 3. The intensities of the work intervals should approach your maximum heart rate and recovery intervals should be low enough to allow you to do your next complete work interval. 4. Work/recovery intervals are usually the same and are either 1 2, or 3 minutes, and you do enough repetitions to do 15 to 20 minutes of high intensity work. 5. Training load can be increased in a number of ways: • Increasing the duration of work intervals from 1 to 2 to 3 minutes. • Increasing the intensity of each work interval. • Decreasing the time of the recovery interval. • Increasing the intensity of the recovery interval. • Increasing the number of work/recovery intervals. 6. During the season, the number and loading of the intervals should be increased the further away the next game, and reduced as the next game approaches. 7. This type of training will bring your VO2 max from the very good to the excellent level.




Week Day Drill Distance Rest Interval Best Time 1 1

2 Stride Stride

4 x 400 4 x 400

1.5 min. 1.5 min.

_____ _____

2 1 2

Stride Stride Stride

6 x 400 4 x 400 4 x 200

1.5 min. 1.5 min. 1 min.

_____ _____ _____

3 1 2

Stride Stride Stride Stride

4 x 400 4 x 200 4 x 400 6 x 200

1.5 min. 1 min. 1.5 min. 1 min.

_____ _____ _____ _____

4 1 2

Stride Stride

12 x 200 12 x 200

1 min. 1 min.

_____ _____

5 1 2


8 x 200 8 x 100 8 x 200 8 x 100

1 min. 45 sec. 1 min. 45 sec.

_____ _____ _____ _____

6 1 2


8 x 200 8 x 100 8 x 200 8 x 100

1 min 30 sec. 1 min 30 sec

_____ _____ _____ _____

7 1 2

Stride Stride Sprint Stride Stride Sprint

2 x 100 2 x 80 12 x 60 2 x 100 2 x 80 12 x 40

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

_____ _____ _____ _____ _____ _____

12-Week Off-Season Anaerobic Interval Training Program

The 12-week off-season conditioning program provides an excellent base for the start of training camp and the beginning of the season. From here you will then need to take your conditioning to another level and make it more basketball specific. The off-season conditioning program is mapped out in the table below. Note the type of drills, distances, number of repetitions and rest intervals for each workout. For example on day 2 of week 2 after warming up you run a 400 then rest 1 ½ minutes; run another 400; rest; run 400; rest; run 400. You have now completed that drill. After your last 400 rest 1 ½ minutes and start the 200’s a 1-minute rest is allowed between each of those runs. Then cool down and stretch. After the workout, record your best 400 time and your best 200 time to monitor your progress.




8 1 2

Stride Stride Sprint COURT WORK 5 1/2s x 2-3 times Half court, Full Court, x 2-3 times 60 second side line drill x 1

2 x 100 2 x 80 12 x 60

30 sec 30 sec 30 sec 1.5 min. 1.5 min. (Do Last)

_____ _____ _____ _____ _____

9

1 2

Stride Stride Sprint COURT WORK 5 1/2s x 2-3 times Half court, Full Court, x 2-3 times 60 second side line drill x 2 times Do in a circuit

2 x 100 2 x 80 12 x 40

30 sec. 30 sec. 25 sec. 1.5 min. 1.5 min. 3 min.

_____ _____ _____ _____ _____ _____ _____

10 1 2

Stride Stride Sprint Sprint Sprint Sprint Sprint Sprint Sprint COURT WORK 5 1/2s x 2-3 times Half court, Full Court, x 2-3 times 60 second side line drill x 2 times

2 x 100 2 x 80 2 x 60 2 x 40 2 x 20 4 x 10 2 x 20 2 x 40 2 x 60

30 sec 30 sec 25 sec. 25 sec. 25 sec. 25 sec. 25 sec. 25 sec. 1.5 min. 1.5 min 3 min.

_____ _____ _____ _____ _____ _____ _____ _____ _____ _____ _____ _____

11 1 2

5 1/2s x 1 Half court, Full Court x 1 Suicides 2 x 3 times Reverse Suicides x 2-3 times 60 second side line drill x 2 times 5 1/2s x 2 times Half court, Full Court x 2 Suicides 2 x 4 times Reverse Suicides x 2-4 times 60 second side line drill x 2 times

1 min. 1 min. 1 min. 1 min. 2 min 1 min. 1 min. 1 min. 1 min. 2 min.

_____ _____ _____ _____ _____ _____ _____ _____ _____ _____

12 1 2

5 1/2s x 2 times Half court, Full Court x 2 Suicides 2 x 4 times Reverse Suicides x 2-4 times 60 second side line drill x 2 times 5 1/2s x 2 times Half court, Full Court x 2 Suicides 2 x 4 times Reverse Suicides x 2-4 times 60 second side line drill x 2 times

1 min. 1 min. 1 min. 1 min. 2 min. 1 min. 1 min. 1 min. 1 min. 2 min.

_____ _____ _____ _____ _____ _____ _____ _____ _____ _____




General Tips for Aerobic Training • Drink lots of fluids. It is common during long runs to loose water

at a rate of 1-2 L every hour or 2-4 lbs of body weight/hour. • Cross Training with different sports can be fun and improve

aerobic fitness. • Refueling your carbohydrate stores is best right after exercise

so load up on Gatorade juice and pastas or potatoes right after. • Invest in good pair of running shoes, it will make it more

comfortable and help prevent possible injuries. • A thin second sock will reduce blisters.

Improve Your Running Speed by Using Proper Running Mechanics

10 Keys to Proper Running Mechanics

1. Lean forward into the stride 2. Lift heel and push off with balls of foot 3. Take Hips Tall position with trunk and

head directly above the hips 4. Head in a neutral position, looking

forward with facial muscles relaxed 5. When running fast, the heel must be lifted

high under butt and then drive the lead knee up high.

6. Make sure the foot is striking the ground with ball of foot, under your body, not ahead of it.

7. The angle between the thigh of the lead leg and drive leg is about 100°

8. Bend arms; bring hands to top of hips and to eye height forming a 90° angle

9. Strike ground while bringing the foot back under the body

10. Be Quick!! The quicker the foot strike, the faster the athlete runs

Hmmmm….. Why is it that the first thing a hockey player learns to do is skate, but basketball players are often never taught how to run properly??




References

Bompa, T. O. (1999). Periodization: Theory and Methodology of Training (4th ed.). Champaign IL: Human Kinetics. Brown, L. E., Ferrigno, V. A., Santana, J. C. (2000). Training for Speed Agility and Quickness. Campaign IL: Human Kinetics. Burke, L. M. (1999). Fluid and Carbohydrate Intake During Team Games: Research and Recommendations. Department of Sports Nutrition, Australian Institute of Sport, Retrieved on January 26, 2005 from http://www.sportsci.org Chu, D. A. (1996). Explosive Power and Strength. Champaign, IL: Human Kinetics. Harvard School of Public Health, Retrieved on January 10, 2005, http://www.hsph.harvard.edu/nutritionsource/pyramids.html) Health Canada, Retrieved on January 10, 2005, http://www.hc-sc.gc.ca.html Hendrick, A. (2000). Training the Trunk for Improved Athletic Performance. Strength and Conditioning Journal, 22(3), 50-61. Kenny, L.W., (2004) Dietary Fluid and Sodium Requirements for Exercising Adults. Retrieved on January 26, 2005 from www.gssiweb.com National Basketball Conditioning Coaches Association, (1997). NBA Power Conditioning. Champaign, IL: Human Kinetics. Noble, M., Falcone, S. (1995). Flexibility for Basketball: The Duke Approach. Strength and Conditioning Journal, 17(6), 7-11. Owens, J. (1998). Strength Training for Basketball Players: Building Post Players. Strength and Conditioning Journal, 20(1), 16-21. Peters, E. M. (2003), Nutritional Aspects in Ultra Endurance Exercise. Current Opinions in Clinical Nutrition Metabolic Care, 6(4), p427-434. Watson, A. W. (1983). Physical Fitness & Athletic Performance: A guide for students athletes and coaches. New York: Longman.




Weatherly, J. S. (1996). Preparing a Basketball Player for NBA camp. Strength and Conditioning Journal, 18(6), 12-17. Wein, D. Quench Your Thirst. NSCA’s Performance Training Journal, Retrieved on January 26, 2005 from www.nsca-lift.org Wenger, H. (1998). Fitness For High Performance Hockey. Hillside, Victoria, BC. Zatsiorsky, V. M. (1995). Science and Practice of Strength Training. Champaign, IL: Human Kinetics.

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