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Strength & Conditioning for Basketball Shawn Windle, MA, ATC, CSCS
Key to life? <ul><li>REPS! </li></ul><ul><li>How do you get better at free throws? </li></ul><ul><li>Shoot more free-throw...
What are you training for? <ul><li>Bodybuilding? </li></ul><ul><li>Powerlifting? </li></ul><ul><li>Olympic lifting? </li><...
Goals <ul><li>Injury prevention </li></ul><ul><li>Force production/reduction </li></ul><ul><li>Measurable improvements </l...
Injury Prevention <ul><li>OVERUSE INJURIES </li></ul><ul><li>flexibility issues </li></ul><ul><li>muscle weakness </li></u...
Smarter not harder cont… <ul><li>Know what you are conditioning, the mind or the body. </li></ul><ul><li>Understand work t...
Force Production/Reduction <ul><li>Acceleration/Deceleration </li></ul><ul><li>Multi-planar </li></ul><ul><li>sagittal </l...
Measurable Improvements <ul><li>Testing </li></ul><ul><li>Vertical Jump </li></ul><ul><li>Hang clean </li></ul><ul><li>Squ...
Basic Principles <ul><li>Train the entire body each workout session </li></ul><ul><li>Train multi-jointed exercises </li><...
Progressions <ul><li>Crawl-Walk-Run </li></ul><ul><li>Layups before jumpers!!! </li></ul><ul><li>Slow to fast </li></ul><u...
Modes of Resistance <ul><li>Bodyweight </li></ul><ul><li>Barbells </li></ul><ul><li>Dumbbells </li></ul><ul><li>Cords </li...
Where to Start <ul><li>Training age determines </li></ul><ul><li>Training age of 0-1 – Beginner </li></ul><ul><li>99% high...
Chronological Age <ul><li>Age 13, 14, 15 are the most crucial time in an athlete’s development! </li></ul><ul><li>Basic mo...
Train like a football player? Structure & Discipline Muscle size? Probably not Possibly Reduce injuries Conditioning Aerob...
How strong is strong enough? <ul><li>It takes approximately .7-.9 seconds to produce maximal force! </li></ul><ul><li>Duri...
Power <ul><li>Olympic lifts </li></ul><ul><li>Clean & Jerk </li></ul><ul><li>Snatch </li></ul><ul><li>Assistance lifts </l...
OL lifts cont… <ul><li>Very explosive </li></ul><ul><li>Triple extension </li></ul><ul><li>Should you implement?? </li></u...
Alternatives to OL <ul><li>Med Balls </li></ul><ul><li>DB squat jump </li></ul>
Exercise selection <ul><li>Squat </li></ul><ul><li>Lunge </li></ul><ul><li>Step up </li></ul><ul><li>Squat </li></ul><ul><...
Exercise selection <ul><li>Pull </li></ul><ul><li>High pull (explosive up row) </li></ul><ul><li>Pull ups </li></ul><ul><l...
Putting it together <ul><li>25% OL lifts </li></ul><ul><li>30% Squat </li></ul><ul><li>25% Press </li></ul><ul><li>10% Pul...
Sets + Reps <ul><li>Reps 1-5 (100-85% 1RM) </li></ul><ul><li>Strength increases from neural drive </li></ul><ul><li>Reps 6...
Plyometrics <ul><li>What are plyometrics? </li></ul><ul><li>Why do we need them? </li></ul><ul><li>Are they good for my te...
Plyometrics cont… <ul><li>Plyometrics are jumps that elicit the stretch shortening cycle. </li></ul><ul><li>Walking/runnin...
Do we need plyometrics? <ul><li>Double edged sword </li></ul><ul><li>Yes if properly implemented. </li></ul><ul><li>Order ...
Plyometric exercises <ul><li>Split squat jump </li></ul><ul><li>Tuck jump </li></ul><ul><li>Depth jumps </li></ul><ul><li>...
Strength shoes/plyos <ul><li>Marketing gimmick? </li></ul><ul><li>Claim is valid </li></ul><ul><li>Some research supports ...
Exercises <ul><li>Lower Body </li></ul><ul><li>Squats </li></ul><ul><li>Lateral Squats </li></ul><ul><li>Lunges </li></ul>...
Exercises cont… <ul><li>Upper Body </li></ul><ul><li>Bench press </li></ul><ul><li>Push jerk </li></ul><ul><li>Military pr...
Complexes <ul><li>DB Matrix </li></ul><ul><li>10% BW </li></ul><ul><li>DB combinations </li></ul><ul><li>Squat jump/Sqt/Pu...
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Strength & Conditioning For Basketball

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  • In my opinion, Olympic weightlifting techniques are mos suitable for basket movement. In fact, jumping in basket is very similar with jumping in olympic weightlifting during explosive phase. But basket players do not need to perform full squat technique, like lifters.
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  • Transcript of "Strength & Conditioning For Basketball"

    1. 1. Strength & Conditioning for Basketball Shawn Windle, MA, ATC, CSCS
    2. 2. Key to life? <ul><li>REPS! </li></ul><ul><li>How do you get better at free throws? </li></ul><ul><li>Shoot more free-throws </li></ul><ul><li>How do you play better man to man? </li></ul><ul><li>Practice more man to man </li></ul><ul><li>How do you get stronger? </li></ul><ul><li>Lift weights </li></ul>
    3. 3. What are you training for? <ul><li>Bodybuilding? </li></ul><ul><li>Powerlifting? </li></ul><ul><li>Olympic lifting? </li></ul><ul><li>SPORT PERFORMANCE!!! </li></ul>
    4. 4. Goals <ul><li>Injury prevention </li></ul><ul><li>Force production/reduction </li></ul><ul><li>Measurable improvements </li></ul>
    5. 5. Injury Prevention <ul><li>OVERUSE INJURIES </li></ul><ul><li>flexibility issues </li></ul><ul><li>muscle weakness </li></ul><ul><li>muscle imbalances </li></ul><ul><li>volume of training </li></ul><ul><li>“ Work smarter not harder!” </li></ul>
    6. 6. Smarter not harder cont… <ul><li>Know what you are conditioning, the mind or the body. </li></ul><ul><li>Understand work to rest ratios. </li></ul><ul><li>Are your drills specific to what is required during the game? Are you training for a sprint or a marathon? </li></ul>
    7. 7. Force Production/Reduction <ul><li>Acceleration/Deceleration </li></ul><ul><li>Multi-planar </li></ul><ul><li>sagittal </li></ul><ul><li>frontal </li></ul><ul><li>transverse </li></ul>
    8. 8. Measurable Improvements <ul><li>Testing </li></ul><ul><li>Vertical Jump </li></ul><ul><li>Hang clean </li></ul><ul><li>Squat </li></ul><ul><li>Bench press </li></ul><ul><li>Wins vs. Losses </li></ul>
    9. 9. Basic Principles <ul><li>Train the entire body each workout session </li></ul><ul><li>Train multi-jointed exercises </li></ul><ul><li>Train movements not muscles </li></ul><ul><li>Sport Specificity: I.e. standing not sitting, fast not slow, multi-directional not unidirectional </li></ul><ul><li>Use a progressive approach!!! </li></ul>
    10. 10. Progressions <ul><li>Crawl-Walk-Run </li></ul><ul><li>Layups before jumpers!!! </li></ul><ul><li>Slow to fast </li></ul><ul><li>Simple to complex </li></ul><ul><li>Stable to unstable </li></ul><ul><li>Low force to high force </li></ul><ul><li>General to specific </li></ul>
    11. 11. Modes of Resistance <ul><li>Bodyweight </li></ul><ul><li>Barbells </li></ul><ul><li>Dumbbells </li></ul><ul><li>Cords </li></ul><ul><li>Manual resistance </li></ul><ul><li>Machines?!?! </li></ul>
    12. 12. Where to Start <ul><li>Training age determines </li></ul><ul><li>Training age of 0-1 – Beginner </li></ul><ul><li>99% high school athletes </li></ul><ul><li>Program can remain unchanged for 6-8 weeks </li></ul><ul><li>First 13 weeks – Neural adaptation </li></ul><ul><li>Amount of weight not important! </li></ul>
    13. 13. Chronological Age <ul><li>Age 13, 14, 15 are the most crucial time in an athlete’s development! </li></ul><ul><li>Basic motor skills </li></ul><ul><li>Running/Jumping/Skipping </li></ul><ul><li>Flexibility </li></ul><ul><li>Technique </li></ul>
    14. 14. Train like a football player? Structure & Discipline Muscle size? Probably not Possibly Reduce injuries Conditioning Aerobic Anaerobic Flexibility Dynamic Static Speed - Acceleration Create separation Agility Change direction under control Power Force x distance/time Vertical jump Strength Relative absolute
    15. 15. How strong is strong enough? <ul><li>It takes approximately .7-.9 seconds to produce maximal force! </li></ul><ul><li>During running you have approximately .08-.3 seconds to produce force. </li></ul>
    16. 16. Power <ul><li>Olympic lifts </li></ul><ul><li>Clean & Jerk </li></ul><ul><li>Snatch </li></ul><ul><li>Assistance lifts </li></ul><ul><li>Power clean/Hang clean/High pull </li></ul><ul><li>DB Snatch/Push jerk </li></ul>
    17. 17. OL lifts cont… <ul><li>Very explosive </li></ul><ul><li>Triple extension </li></ul><ul><li>Should you implement?? </li></ul><ul><li>USA Weightlifting Certification </li></ul>
    18. 18. Alternatives to OL <ul><li>Med Balls </li></ul><ul><li>DB squat jump </li></ul>
    19. 19. Exercise selection <ul><li>Squat </li></ul><ul><li>Lunge </li></ul><ul><li>Step up </li></ul><ul><li>Squat </li></ul><ul><li>Press </li></ul><ul><li>Bench </li></ul><ul><li>Military </li></ul><ul><li>Push press </li></ul>
    20. 20. Exercise selection <ul><li>Pull </li></ul><ul><li>High pull (explosive up row) </li></ul><ul><li>Pull ups </li></ul><ul><li>Bend-over </li></ul><ul><li>RDL </li></ul><ul><li>Good morning </li></ul>
    21. 21. Putting it together <ul><li>25% OL lifts </li></ul><ul><li>30% Squat </li></ul><ul><li>25% Press </li></ul><ul><li>10% Pull </li></ul><ul><li>10% Bend-over </li></ul><ul><li>500 Reps/month </li></ul>
    22. 22. Sets + Reps <ul><li>Reps 1-5 (100-85% 1RM) </li></ul><ul><li>Strength increases from neural drive </li></ul><ul><li>Reps 6-8 (83-78%) </li></ul><ul><li>Optimal compromise of max strength & size </li></ul><ul><li>Reps 9-12 (76-70%) </li></ul><ul><li>Best muscle size gains </li></ul><ul><li>Reps 13-20 (68-60%) </li></ul><ul><li>Strength Endurance </li></ul>
    23. 23. Plyometrics <ul><li>What are plyometrics? </li></ul><ul><li>Why do we need them? </li></ul><ul><li>Are they good for my team? </li></ul>
    24. 24. Plyometrics cont… <ul><li>Plyometrics are jumps that elicit the stretch shortening cycle. </li></ul><ul><li>Walking/running/jumping rope </li></ul><ul><li>Bounding/Depth Jumps </li></ul><ul><li>Progressive approach </li></ul>
    25. 25. Do we need plyometrics? <ul><li>Double edged sword </li></ul><ul><li>Yes if properly implemented. </li></ul><ul><li>Order in workout </li></ul><ul><li>Work:rest </li></ul>
    26. 26. Plyometric exercises <ul><li>Split squat jump </li></ul><ul><li>Tuck jump </li></ul><ul><li>Depth jumps </li></ul><ul><li>Bounding </li></ul><ul><li>Zig zag bounds </li></ul>
    27. 27. Strength shoes/plyos <ul><li>Marketing gimmick? </li></ul><ul><li>Claim is valid </li></ul><ul><li>Some research supports it </li></ul><ul><li>Results seen in anyone untrained </li></ul><ul><li>Risk to reward benefit </li></ul>
    28. 28. Exercises <ul><li>Lower Body </li></ul><ul><li>Squats </li></ul><ul><li>Lateral Squats </li></ul><ul><li>Lunges </li></ul><ul><li>Lateral lunges </li></ul><ul><li>Posterior lateral lunges </li></ul><ul><li>BW Leg circuit </li></ul><ul><li>RDL </li></ul>
    29. 29. Exercises cont… <ul><li>Upper Body </li></ul><ul><li>Bench press </li></ul><ul><li>Push jerk </li></ul><ul><li>Military press </li></ul><ul><li>Upright row </li></ul>
    30. 30. Complexes <ul><li>DB Matrix </li></ul><ul><li>10% BW </li></ul><ul><li>DB combinations </li></ul><ul><li>Squat jump/Sqt/Push jerk </li></ul><ul><li>DB Snatch/Upright row/Lunge </li></ul>
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