1. BY: DENNIS CUTURIC
BASKETBALL STRENGTH & CONDITIONING COACH
DUQUESNE UNIVERSITY
UTILIZATION OF STAIRS FOR OPTIMIZING
ATHLETIC PERFORMANCE

2. CONTENTS

3. • EQUIPMENT
• ENVIRONMENT/LOCATION
• SPORT SIMILARITY
• RIGHT OF PASSAGE!!!
BACK STORY

4. • OLY LIFT VARIATION
• TRIPLE EXT
• RTD – POWER SPRINT/JUMP
PERFORMANCE
• KNEE + ANKLE = ??? (HIP???)
BIOMECHANICS OF SPORT VS. STAIRS

5. • DOUBLE STEP APPROACH
• OVERCOME GRAVITY/BW
• TRANSFER OF FORCE (C.FRANCIS UB STRENGTH)
• SPRINT/TECH GOALS:
• FWD LEAN
• SHIN ANGLE
• KNEE DRIVE
• HIP EXT
• ARM DRIVE/SWING
OUR WAY (SPRINT)

6. • SPRINT ANGLE OF STAIRS
• COORDINATION
OUR WAY (SPRINT)

7. • VARIETY
• DL/SL
• LINEAR/LATERAL/DIAGONAL
• 3 PLANES OF MVMT
OUR WAY (JUMP)

8. OUR WAY (JUMP)
• PROGRESSION
• IN PLACE – MOVEMENT
• TOP/BTM LANDING
• REPETITIVE (STRENGTH)
• QUICK RESPONSE
• IMPROVE ACCEL/DECEL
• DEPTH DROP
• LANDING
• TORQUE (HIP/KNEE/ANKLE)

9. • CONDITIONING
• 1X = 2-3min (M/F)
• 2X = 5-6:30min (M/F)
• ABILITY TO REACH ANAEROBIC THRESHOLD
• OVERALL PERFORMANCE/INJ PREVENTION GOAL IN ARENA
(ENERGY SYSTEMS)
ANAEROBIC COMPONENT

10. • IMPACT – KNEE’S???
• TYPICAL IMPACT FORCES
• RUNNING = 1-3X BW
• CORRELATION FORCES vs
INJURIES
• RUN ON HARD vs SOFT
• ADAPTATION!!!!!
EXAMPLES:
• OH SQUAT
• SNATCH
• BACK/FRONT SQUAT
• BENCH
• COMMON SENSE COACHING
COST : BENEFIT

11. • HIP = HORIZONTAL
• ANKLE/KNEE = VERTICAL
• CONTRAST/COMBINATION TRAINING
• SEPARATE WEAK FROM RESILIENT
• CHARACTER DISPLAYED
• 2min SIMILARITY
TRAINING THOUGHTS??