Basketball is a game of skill requiring a combination of strength, agility, speed, power, quickness and flexibility. As a result, basketball players perform a specific year-round training program designed to improve every aspect of the player's game. The training program is split into three phases based on the time of year -- offseason, preseason and in-season. The offseason phase, for example, covers about eight weeks leading into the preseason phase.
Function
Each phase of the training program has a specific purpose for improving the player's skills, but the eight-week offseason program is designed to build functional strength while repairing muscle imbalances that occurred during the season. For example, low-intensity functional strength training exercises will be performed to prepare the joints, ligaments and tendons for the upcoming preseason training. Exercises will also strengthen stabilizer muscles and balance flexors and extensors. This eight-week phase plays a critical role in the preparation for a successful upcoming season.
Anaerobic Conditioning
Anaerobic conditioning is used during this eight-week training program to improve strength, speed and power. This training component is slightly different than the traditional aerobic conditioning used during the in-season training program. To meet the demands of a basketball game including the repetitive sprints, anaerobic conditioning drills will be performed two to three days per week lasting for about 30 minutes. Exercises will include shuttle runs and other agility drills.
Strength And Power
Strength and power training is the second training component to the eight-week offseason training program. Sessions will take place two to three days per week for about 30 to 45 minutes. The focus of the workouts is to perform functional compound exercises that promote total body strength. Exercises will include a combination of squats, deadlifts, lunges, presses, Olympic lifts and bodyweight exercises, such as push-ups and pull-ups. Plyometrics, such as squat jumps and box jumps, will be added during the final four weeks of the program.
Considerations
Always begin every training session with a full body warmup and finish each session with flexibility training including full body stretches. Additional flexibility training should be completed three times per week. Using the assistance and guidance from a coach, strength coach or fitness trainer can improve the effectiveness of the workout by ensuring proper exercise technique. You can also extend this phase to 12 weeks based on the age and ability level of the individual basketball player.
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