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STRENGTH AND CONDITIONING FOR BASKETBALL
The biggest advancement in basketball over the past 20 years has been the
emphasis placed on strength and conditioning for basketball. Coaches these
days are looking for ways to get their players into better shape and to make
sure they get bigger and stronger. This article will give some important
advice for coaches looking to build an effective strength and conditioning
program that will help take the performance of your basketball team.
Lifting
Every week during the year, we are always lifting weights. Depending on
the time of the year, we are lifting anywhere from two to four days per week.
We will lift four times a week during the second half of the off-season and
throughout pre-season practice. We will lift three times a week from the
end of early-season practice to the end of the calendar year and then again from
the end of the season to the midpoint of the off-season. From the first of
January to the end of the basketball season, we will only lift twice a week.
When developing a lifting program, there are five core lifts that should be
used: the clean, the bench press, the shoulder press, the deadlift, and the
squat. These lifts are designed as core lifts to develop strength in the
body and they are the most efficient in working all the major muscle groups.
However, when designing the program, you should use the following format for
weekly scheduling:
| Four-Day Lifting Week |
Three-Day Lifting Week |
Two-Day Lifting Week |
| Bench Press and Shoulder Press on Mondays
and Thursdays |
Bench Press and Shoulder Press every Monday and odd-week
Fridays |
Bench Press and Shoulder Press on Mondays |
| Deadlift and Squats on Tuesdays and Fridays |
Deadlift and Squats every Wednesday and even-week Fridays |
Deadlift and Squats on Thursdays |
| Cleans on Mondays and Fridays. |
Cleans on Mondays and Fridays. |
Cleans on Mondays. |
For each workout day, we will design complementary
lifts that will allow our players to develop more muscle mass.
This could be anything from using dumbbells to isolating particular
muscle groups to strengthen and develop them.
As for repetitions, it should be noted that fewer
repetitions with more weight will build bulky muscle mass while more
repetitions at lower levels of weight will work on developing muscle
endurance. Six repetitions or fewer would be ideal for
building muscle mass while twelve or more repetitions is ideal for
improving the endurance of muscles. For basketball, the ideal
amount of repetitions is eight repetitions and no more than six
sets.
The work load for lifting should peak by the end of
the off-season and should be on a plateau until the end of
pre-season practice. From there, gradually reduce the workload
until the the end of the season then slowly build it back up.
The most intense period for lifting should come in the eight weeks
immediately prior to the first day of practice.
Running
Basketball is a unique sport in that it requires both explosive power and
endurance. Running is the most interesting part of developing a strength
and conditioning program for basketball. A good running program requires
that it develop both of these attributes. The sport requires that the
athletes be capable of quick, short bursts of speed along with being in
condition to have a great aerobic capacity.
In looking at the dimensions of a basketball court, the floor is 94 feet in
length and 50 feet in width. Knowing these dimensions, an effective
running program can be developed. No part of any sprint should be longer
than 94 feet but no part of the sprint should be shorter than 15 feet.
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