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Strength & Conditioning for Basketball

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Strength and Conditioning within British Basketball

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Strength & Conditioning for Basketball

  1. 1. IPSWICH STRENGTH & CONDITIONING CONFERENCE [One College] September 2014 BRITISH BASKETBALL Strength & Conditioning + Matt Smith, MSc, ASCC Strength & Conditioning Coach British Basketball
  2. 2. thank you
  3. 3. + Performance Preparation + Strength and Power + Recovery/Regeneration + Monitoring Strategies
  4. 4. Senior Men Senior Women Women’s Under 20 U18 Women Men’s Under 20 U18 Men U17 NDPU17 NDP U16 GirlsU16 Boys U15 NDPU15 NDP
  5. 5. + WARM UP
  6. 6. + Performance priming + Injury prevention + Specific to training
  7. 7. + Establishing habits
  8. 8. Motivation through Education
  9. 9. + Activate + Mobility + Stability + Proprioception + Potentiate + Lengthen & Strengthen + Balance
  10. 10. + Activation + Posture + Technique
  11. 11. + Posture + Technique
  12. 12. + Performance
  13. 13. + Preparing to perform
  14. 14. + STRENGTH & POWER
  15. 15. + England U18 Women National Team Programme
  16. 16. 2013/14 Calendar NOVEMBER DECEMBER APRIL JUNE Training Camp Training Camp Training Camp Training Camp JUNE v Bosnia and Herzegovina v Portugal JULY Training Camp v Finland U18 EUROPEAN CHAMPIONSHIP
  17. 17. + Attitude + Conditioning + Skill
  18. 18. SKIL L Power Strength Speed Conditioning Flexibility
  19. 19. Self-Evaluation
  20. 20. VERTICAL JUMP NCM/CM 20m SPRINT AGILITY T-TEST YO-YO INTERMITTENT RECOVERY TEST (Level 1) MEDICINE BALL THROW (2kg) BROAD JUMP FULL COURT SHUTTLE (280m) MEDICINE BALL THROW (2kg) BROAD JUMP FULL COURT SHUTTLE (280m) NOVEMBER DECEMBER APRIL JUNE + Testing
  21. 21. Med Ball Throw Full Court Shuttle Broad Jump
  22. 22. DEADLIFT – Trap Bar PULL UP SPLIT SQUAT – 1 Arm Dumbbell PUSH UP DEADLIFT – Trap Bar PULL UP SPLIT SQUAT – Dumbbell PUSH UP DEADLIFT – Trap Bar PULL UP REVERSE LUNGE – Dumbbell PUSH UP DEADLIFT – Trap Bar PULL UP SPLIT SQUAT – Back Foot Up DB PUSH UP Weeks 1-2 Weeks 3-4 Weeks 5-6 Weeks 7-8 + Programme (April-June)
  23. 23. Day 1 3 x 5 3 x 3 10-8-6 Max (wk 5) Day 2 Day 3 5 x 5 5 x 3 12-10-8 5-4-3-2-1 4-4-2 10-8-6 14-12-10 5-3-1 + Volume
  24. 24. Report workout via Twitter
  25. 25. Med Ball Throw Broad Jump 183.7 193.6 175.0 180.0 185.0 190.0 195.0 April June Squad Average Broad Jump (cm) 7.7 8.5 7 7.5 8 8.5 9 April June Squad Average MB Throw (m) 60 sec 4.67 m/s Full Court Shuttle
  26. 26. + Final Prep
  27. 27. DEADLIFT – Trap Bar 4x6 BOX BLAST – Same Continuous 4x4 BENCH PRESS – Alternating DB 3x6 PUSH UP – on Bench Plyometric 3x4 RDL – 2 Arm 1 Leg Dumbbell 2x8 PULL UP 2x8 POWER 1 + Programme (June-July) POWER 2 SPLIT SQUAT – Back Foot Up DB 4x6 SPLIT SQUAT JUMP – CM 4x4 BENCH PRESS – 1 Arm Dumbbell 3x6 PUSH UP – on Bench Plyometric 3x4 RDL – 2 Arm 1 Leg Dumbbell 2x8 PULL UP 2x8
  28. 28. “Education was an important part of these championships
  29. 29. + RECOVERY
  30. 30. + Sleep + Nutrition + Self-Massage + Hydrotherapy + Stretching
  31. 31. R E G E N Work + Rest = Success
  32. 32. Motivation through Education
  33. 33. + Fundamentals + Sleep + Hydration + Nutrition + Post workout recovery shake
  34. 34. + Trigger point + Self massage + Soft Tissue
  35. 35. + Active Isolated Stretching + Dynamic + Static + Stretching
  36. 36. “Menu”
  37. 37. + NormaTec + Game Ready + Cold plunge + Pool recovery + Compression garments
  38. 38. + MONITORING
  39. 39. Emotional
  40. 40. + GPS + Heart Rate + Sub-max Yo-Yo + ILG Elite Sports App
  41. 41. + Under 20’s: simple solutions
  42. 42. + Daily wellness + Session-RPE
  43. 43. + Training Monitor
  44. 44. + Training Monitor Analysis
  45. 45. + Session-RPE
  46. 46. “How was your workout?”
  47. 47. Training Load = RPE x Duration (minutes)
  48. 48. + Training Load Analysis
  49. 49. @coachmattsmith thank you
  50. 50. + QUESTIONS

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