TESTING YOUR FITNESS
Step 1 - Determine the areas of fitness that will make the greatest difference to 'your' game.
Step 2 - Create a battery of physical fitness tests that can be gathered to replicate the different fitness components in basketball.
There are several reasons why fitness tests should form an integral part of the overall conditioning plan. Firstly it determines a bench mark physical profile of the athlete. By comparing where the athlete is now to norms and standards, any major areas of weakness can be identified and improved.
The battery of fitness tests should measure each of the fitness components in basketball and replicate the energy demands and the movement patterns for this sport.
Basketball can be split into 3 phases of training - 1. OFF SEASON (3 months), 2. PRESEASON (3 months), and 3. IN SEASON (6 months). But since you play all year round for fun we can stay training in the pre season zone (providing adequate rest and increased volume of training over time). The PRESEASON fitness conditions are below:
Focus on basketball-specific training sessions. Basketball is a multi-sprint sport. In a game you'll be required to perform several successive sprints close to maximum speed on numerous occasions. The result? Your body quickly begins to accumulate lactic acid. Your ability to recover from this build up of lactic acid can have an enormous impact on your performance. As such your basketball training program must incorporate anaerobic endurance drills.
Shuttles runs (suicides) are a classic example and very effective. You can also make drills even more specific if you throw in a ball and some basic skills. 2-3 sessions a week lasting 30 minutes are required to reach peak fitness in the competitive season.
*****You get enough of this at BIGHILLTHS training Tuesday and Thursday!!*****
Strength & Power Conditioning
It can take up to 3 months to develop maximum strength, so continue maximal strength training into the late pre-season. Weightlifting can provide a number of benefits for all players. The most significant benefit is increased strength – providing indirect benefits for jumping ability, speed, establishing position and increased shooting range. Weightlifting can also be used to increase body weight and musculature – particularly important for low-post players. Additionally, the strength gains and body awareness gains from weightlifting can make the athlete more resistant to injury. It is important to recognize that weightlifting is included to supplement your basketball activities, not compete with them.
****** A good option would be to apply the rep and set scheme %'s (Below) for squatting when we train in BIGHILLTHS sessions. On Wednesday do Hang Clean and Push Press 3 x 3 - 5reps at 80 - 85% of 1RM (during lunch) and Monday and Fridays you could do some plyometrics training*****
Plyometrics or jump training is one of the most effective methods for developing explosive power. And because power is a product of both speed of contraction and strength, your groundwork in the weights room will amount to increased power.
Plyometric training is extremely demanding and it is necessary to monitor the volume of training. Plyometric training is often measured by counting foot contacts. The recommended volume of specific jumps in any one session will vary with intensity and progression goals. A beginner in a single workout in an off-season cycle could do 60 to 100 foot contacts of low intensity exercises. The intermediate athlete might be able to do 100 to 150 foot contacts of low intensity work and another 100 of moderate intensity exercises. An advanced athlete may be able to do 150 to 200 foot contacts of low to moderate intensity in this cycle. Multiple hops and jumps are an example of a moderately intense plyometric exercise. Box drills and depth jumps are a higher intensity and foot contacts should be monitored closely.
The frequency at which plyometric exercises should be performed is also important to avoid injury and overtraining. Frequency is the number of times an exercise is performed (repetitions) as well as the number of times exercise sessions take place during a training cycle. European writings suggest 48 to 72 hours of rest between sessions for full recovery. The intensity of the exercise also effects the amount of recovery time needed. An athlete performing higher intensity plyometrics will need more rest in between sessions than a beginner performing less demanding exercises.
Recovery time between sets should allow for maximum recovery for muscles. Anaerobic plyometrics for basketball are primarily directed toward improving power. Therefore, longer rest intervals are necessary (45-60 seconds). A work ratio of 1:5 to 1:10 is appropriate to ensure proper execution and intensity of exercise.
Although beginning plyometric programs may be performed by most people, to participate safely in an aggressive plyometric program many authors suggest that the athlete should be able to squat 1.5 times body weight. Therefore, a considerable strength base becomes imperative when embarking on a challenging plyometric program like the one we will discuss. For most athletes, 8-12 weeks of periodised, resistance training should be sufficient to bring strength levels to adequate levels.
As basketball is a game of vertical jump and lateral movements. It is important that the athlete work to improve his or her abilities in these areas to maximise performance. Plyometric training is effective in developing these skills, as well as the anaerobic endurance necessary to sustain an elite level of play throughout the game.
*** You could try the following plyometric program 2 x per week.***
As the competitive season draws closer your basketball training program should place more and more emphasis on quickness and co-ordination and agility. Again your conditioning must be basketball specific. Try to incorporate a ball and basic passing and shooting skills. This type of training shouldn't leave you fatigued, however you should perform all the skills and drills at 100%. Keep your rest breaks long enough during recovery time so that form of the skill you perform doesn't suffer.
Flexibility should be incorporated into other daily training sessions and is ideal for recovery days.
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