Basketball quickly became one of the most popular sports in America after its invention by Dr. James Naismith in 1891. Although the basic principles of the game have not greatly changed, the principles of training have evolved dramatically. At any given level of the sport, strength training and conditioning sessions take up a large segment of practice, and routines vary depending on individual player ability and position. Strength training sessions are performed up to four times per week during the season, and two to three times per week in the off season.
Training Program Set-up
Basketball training is periodized, or broken into cycles which promote peak condition at the time of the most critical competitions. The entire year is referred to as the macrocycle, and is divided into mesocycles that focus on preparation, competition, and transition, or recovery, periods. The mesocycle is then broken into microcycles, which constitute the weeks and individual training days. Early in the cycle, training is high-volume with low-intensity, and progresses to low-volume, high-intensity training at the peak of tournament time, as it most greatly mimics the high-energy demands of competition.
Power
One of the most crucial aspects of training players should work on and develop is power, or explosiveness, specifically vertical jumping. According to Yvonne Satterwhite, M.D., C.S.C.S, team physician at Oglethorpe University in Atlanta, "vertical jumping ability is crucial in basketball." One of the most common ways vertical jumping ability is trained is by performing Plyometric jumps, such as squat jumps. These and other explosive movements are the first exercises performed after a proper warm-up and conditioning exercises such as speed and agility drills.
Strength
Strength development is another crucial aspect of training. Incorporating Olympic-style lifting exercises is paramount in any setting. Exercises such as squats - which are different from squat jumps in that you do not jump, they are not explosive, and you use weights - hang and power cleans, clean and jerk, the snatch, push-press, and deadlifts are program foundations. It is best to progress to these exercises after training has gone on awhile, as they are movement-specific and require a large amount of joint stabilization and the simultaneous coordination of multiple muscle groups.
Speed and Agility
Cutting, pivoting, hip turning, and being able to explode out of stances to move the ball down the court are essential. Cones, agility ladders, and hurdles may all be incorporated to aid in the advancement of an athlete's skills. As these drills comprise the conditioning portion of the program, they should be performed early in a training session, before the power and strength exercises. As the basketball player improves his strength and power, speed and agility training refines those enhancements to sport-specific movements.
Sets and Repetitions
For explosive and power exercises, repetitions are low, while the set number may be high. Recovery time between sets is also longer. With squat jumps, perform two to three sets of 10 repetitions, with 90 seconds of rest between, concentrating on proper form and executing the jumps as quickly and explosively as possible.
For strength exercises, the sets and repetitions an athlete performs can vary from three to four sets of six to eight repetitions, to one to two sets of three to five repetitions, depending on the cycle. Recovery time is between 30-60 seconds.
References
- Naismith Museum
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- Gatorade Sports Science Institute: Conditioning and Nutrition Tips
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