Présentation faite à l'INSEP sur le développement des qualités physiques (Force et Puissance) chez des jeunes basketteurs. Cette présentation a pour but de proposer une approche qualitative, fonctionnelle et prophylaxique de la préparation physique et du développement des qualités musculaires chez des jeunes basketteurs. Les jeunes joueurs présentent souvent des déficits posturaux, moteurs et de mobilité articulaire. La priorité du travail physique, avant d’envisager une augmentation des charges additionnelles, est de réduire les déficits de chaque joueur. Dans un second temps, il est également nécessaire de préparer le corps aux fortes contraintes liées au Basket dans un objectif de prévention des blessures. Enfin, à l’aide de méthodes adaptées à l’adolescent, nous pouvons envisager un véritable développement des qualités de puissance et de vitesse nécessaires à la performance du basketteur. This talk aims at proposing a qualitative, functional and prophylactic approach to fitness conditioning and muscle training of young basketball players. Young players often present deficiencies in posture, motor and joint mobility. The first aim of physical workouts is to fill such physical gaps for each player before increasing their training load. Second, it is also necessary to prepare their bodies to high mechanical loads associated with basketball practice for injury prevention purposes. Finally, based on methods adapted to young practitioners, we can consider actual power and velocity training with a view to improving players’ performance. Stevy FARCY

1. Conditioning and improving athletic
qualities in young basketball players
Stevy FARCY
http://www.sfbasketballtraining.com

2. Introduction
• BASKETBALL Many factors of performance:
Technical skills
Tactical/Cognitive skills (or Basket IQ)
 Physical qualities
 Mental qualities
• POWER  Important quality in the current game
of Basketball

3. Power
Speed
Maximal
Power
Power
Speed
Power
Strength
Point-guardsForwardsCenters
POWER CAPACITIES AND PLAYER POSITION
Introduction

4. MAXIMAL POWER is not interesting without
BODY CONTROL and BODY BALANCE (w and w/o the ball)
Introduction
MAXIMAL EFFICACITY
=
BODY CONTROL/BALANCE
+
MAXIMAL SPEED/POWER

5. Body Control/Movement

6. Body Control/Movement

7. Body Control/Movement
Head and Trunk stabilization

8. Body Control/Movement
High speed video (200 images/sec)

9. The first quality of a physical conditioning program in
young athlete is to be adaptable:
• to the players (age, maturation, height, level)
• to the availability of players (school)
• to the availability of the gym, strength training room
• to the availability of S&C equipment
Practical Approach

10. In young basket-ball players, the training priorities are:
• Reduce Postural, Motor and Mobility deficits
• Improve Functional Movement quality and efficiency
• Prepare the body to:
 the increase in load (training frequency and intensity)
 the body contacts
• Improve Strength
• Improve Power
Long term athlete approach

11. Joint by Joint Approach (Mike Boyle)
Joint – Primary Need:
• Foot - Stability
• Ankle - Mobility (sagittal)
• Knee - Stability
• Hip - Mobility (multi-planar)
• Lumbar spine - Stability
• Thoracic spine - Mobility
• Scapula - Stability
• Gleno-humeral - Mobility
« MOBILITY BEFORE STABILITY » (Gray Cook)

12. Postural deficits
Athletic Stance

13. • Improve coordination and fundamental movements
• Emphasize quality of movement
• « Coach the skill not the drill »
Fundamental Motor Skills
Locomotor
(movement)
Crawling
Walking
Running
Hopping
Skipping
Jumping
Sliding
Cutting
Stability (balance)
Standing still
Turning & Twisting
Stopping
Bending
Landing
Climbing
Manipulative
(using objects)
Throwing
Catching
Striking
Bouncing
Dribbling
Kicking

14. Force absorption vs force production
Ability to absorb force with control
Force production:
Extension / Abduction / External rotation
vs
Force absorption:
Flexion / Adduction / Internal rotation
• Ability to absorb force quickly (Load) to explode (change
directions, jump)
• Slow down before you speed up.
• Learn how to land before you learn how to jump.
• Stability before strength and power.

15. Injury prevention
•
• Mobility training
• Balance exercises
• Neuromuscular program (landing,
cutting,…)
• Strengthening exercises (static, eccentric)
• Barefoot exercises
• Fatigue monitoring
• Foam rolling (self-massage)
• Nutrition/ Hydratation/ Sleep

16. Landing training
• Neuromuscular Landing Program
• Force Absorption

17. Strength training (ST)
• Explain the benefits of ST for health/performance
and destroy the myths of ST (growth impact,
become slow, …)
Three Steps:
1 Learning of movement patterns
2 Anatomical adaptation
3 Strength
ST modalities:
2 times a week
Circuit Training or Classic training
3-5 sets
8-10 exercises

18. STRENGTH TRAINING
• Push: Horizontal/Vertical
• Pull: Horizontal/Vertical
• Squat
• Lunge
• Hip Hinge
• Loaded carry
• Resistance walking/running
Fundamental movement patterns

19. HORIZONTAL PUSH
• Dumbbel bench press
• Push – up: bodyweight, band, loaded
• 1-arm cable press

20. VERTICAL PUSH
• Dumbbell Shoulder Press
• Handstand push-up

21. HORIZONTAL PULL
• Inverted row
• 1-arm cable rowing

22. VERTICAL PULL
• Pull-up/ Chin-up
• Lat Pull down

23. Upper Body Assistance Exercices
• Pull-over
• Shoulder complex exercises
• Straight arm pull down
 Elastic Band
 Light dumbbell

24. SQUAT
• Bodyweigth Squat
• Goblet squat
• Band Squat
• Front squat

25. 1 LEG SQUAT
• 1 leg box squat
• Rear leg elevated split squat
• Step-up (low/high box)

26. LUNGE
• Star Lunge
• Weigthed Lunge
• Walking Lunge

27. HIP HINGE
• Deadlift
• 1-leg Deadlift
• Stiff-leg deadlift
• Dumbbell Swing

28. Lower Body Assistance Exercices
• Hip Bridge/Thrust • Nordic Hamstring curl• Copenhagen adduction
• Lateral step with Band • Iso Clams

29. CORE TRAINING
• Rotation
• Lateral flexion
• Flexion
• Extension
• Anti-rotation
• Anti-lateral flexion
• Anti-flexion
• Anti-Extension

30. CONVERT STRENGTH IN POWER
• SHORT SPRINT/ ACCELERATION
• PLYOMETRIC EXERCISES
• MEDICINE BALL TRAINING
• CONTRAST TRAINING

31. Short sprint/Acceleration
• Movement quality
• Acceleration
• Resisted acceleration
• Sled acceleration
• First part of training session
• short sprints: 5 to 15 meters
• 2-3 sets of 4-8 reps

32. Plyometric exercises
• Movement quality
• Low volume (2 to 5 exercises max.)
• Low intensity to moderate intensity: Horizontal/Vertical, Height
• 1-3 sets of 6-10 reps
• 1-2 times/week maximum
Hopping
Squat-jumps
Counter-movement jumps
Lunge jumps
Box jumps
Hurdles jumps
Drop jumps

33. Medicine ball exercises
 BALLISTIC TRAINING
 Movement quality
 3 to 5 sets of 6 to 8 reps
 Medicine Ball : 3 kg to 5 kg

34. Change of direction/Cutting
• Movement quality
• Movement transition
• Planned agility
vs
• Reactive agility

36. CONCLUSION
• Over three seasons, this physical preparation helps:
 improve movement
 reduce injuries
 improve strength and power
• Improvements to make in the program:
 Assessment of players
 More Individualization in the training program
 Use of Recovery methods
 Nutrition/Hydratation