Most sports have a sport-specific exercise that will enhance the skill set of its participants. With basketball, an important attribute is the ability to jump high, explosively. The back squat is a sport-specific exercise for basketball players because it incorporates the muscles and mechanics needed to jump with power. Integrating the "overload principle" into a back squat regimen will ensure the muscles are constantly challenged, thus expediting improvement in jumping explosiveness.
Overload Principle
The overload principle refers to increasing the stress placed on a targeted system, in this case the muscular system, to solicit physiological adaptations in response to the new demands. When additional stress, in the form of resistance or weights, is added to working muscle, the body must respond by activating more muscle fiber. The overloading of the muscle is most effective when near maximum demand is placed on the muscles, but the progression must be gradual to avoid premature fatigue or excessive soreness.
Back Squats
The back squat is performed by placing a barbell across the upper back. Stand with your feet hip-width apart. Initiate the exercise by moving the hips backward and bending the knees. Try to lower the body to the point where your thighs are parallel to the ground. Focus on maintaining contact with your heels to the floor at all times. Once you have reached the lower range of the squat, press your heels into the floor and return to the starting position. Avoid rounding the back to prevent injury.
Resistance
Determining the proper weight to begin with is relative to training status and goals. Resistance should be carefully assigned for beginners, intermediate or experienced resistance-trained players. To improve jumping explosiveness, heavier weights should be employed with fewer repetitions, usually between one and six reps. If more reps can be done than the required range for strength improvements, then more weight should be added.
Progression
The overload principle can be applied to the back squat routine through additional weights or repetitions within the one-to-six-rep protocol. For example, if it is determined that the three-rep max for an individual is 135 lbs., the first workout could constitute three sets of three reps with that weight. During the next bout of exercise, the goal can be set for four reps with the same resistance. This can continue until the six-rep range is reached. At this point, during a subsequent workout, the weight can be increased with the repetitions returning to three and the pattern repeated.
References
- "NSCA's Essentials for Personal Training"; National Strength and Conditioning Association; 2004
- "Sports and Fitness Nutrition"; Robert Wildman, Barry Miller; 2006
- "Sports and Fitness Nutrition"; Robert Wildman, Barry Miller; 2006
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