Basketball Strength and Conditioning

1. STRENGTH AND CONDITIONING FOR
STRENGTH AND CONDITIONING FOR
BASKETBALL
BASKETBALL
Roudy Alkhoury, MSc

2. - WHY -
- WHY -
Basketball requires multiplanar movements to be
executed in an ever-changing environment at various
forces, angles, and speeds, and over various lengths of
time. As a result, the adaptations made from resistance
training help the athlete to meet the physiological and
mechanical demands encountered in basketball and thus
optimize athletic performance- BILL BURGOS

3. SIMPLE STRENGTH AND
CONDITIONING
Performance Injury Risk

4. DESIRED APPROACH

6. NEEDS ANALYSIS

7. NEEDS ANALYSIS

8. TESTS

10. Additional Components:
Endurance
Flexibility
Coordination
Reaction
Anthropometry
Balance
Reaction
Agility

13. Fundamental Training Principles
Needs Analysis
Progressive Overload
Specificity (Dynamic Correspondance)
Program Design Variables
Reversebility
Periodisation

14. Periodisation
Yearly Overview
OFF-SEASON PRE-SEASON IN-SEASON
General Preparatory Phase
(GPP)
Sport-Specific Preparatory
Phase (SSPP)
Competition or Realisation
Phase

15. Periodization
Off-season
Pre-Season
In-season
The primary objective of this non–sport-specific phase is to increase
the player’s tolerance to the continuously increasing training and
competition demands and to address individual dysfunction.
Exercises prescribed during this phase should focus on the individual
needs of the player
Involves high-intensity training with relatively lower volumes. The
focus should be on sport-specific training modes to help facilitate
greater transfer to training and matches
The objective of this phase is to maintain the player close to their
physical peak, with some suggesting that you may even be able
to increase strength levels throughout the season. In addition to
performing priming, recovery and prevention sessions.

18. Strength and Power

19. For example, Campbell et al., (2017) determined that athletes with a history of participating
in a power training program achieved greater peak power, attained greater forces, and
improved the velocity-time curve.
Note that Strength training is a precursor of power training. Heavy load Strength
training increase power outputs (Agaard et al., 2004; Asci and Acikada, 2007)

26. ACCELERATION AND SPEED
Reaction
Acceleration (10-30m)
Top Speed (30-90m)
Deceleration (90m-100m)
players sprint on a 1:1.12 ratio. SPRINT LAst from 1 to 5
seconds. They could last up to 15 seconds. There was a
total of 19 effort per series. Total Distance covered
sprinting was approximately 700m.

27. How to Develop Speed
Mechanics
Strength
Power
Reaction
GCT
GENERAL
Specific
Light Jogg
Strength
Power
Plyometric
low GCT
Sprint

29. Frequency Volume Rest
2-4 sessions/week
600m Starting
point
Average distance
in game
1:4 - 1:10

31. Agility

34. Three Loops of Agility
Mechanics, Acc, Decc, Coordination, Dynamic Balance, Power , Strength
(Stiffness = ecc strength + isometric), Energy system used.
Developing Agility

35. Drills
Line Drills, Cone Drills, Agility Ladder, Mini hurdles.
Focus on teaching the hard skill then add it into a soft
skill (i.e Backpadel, then add it into backpadel into
acceleration.
Programming
Off-Pre Season: 4-6 drills, 2-3x/wk, 5-10reps with 1:1.12 W:R ratio. (Distance
dependent on the sport) (focus on the energy system used. progress from
non-reactive, pre-planned into reactive drills. You can add a ball.
In-Season: 1-2x/wk GD-3 or GD-4
2-3 drills

36. Plyometric

38. Players Cover between 4-5K per game.
The average VO2 Max for a basketball
player is 50–60 mL/kg/min.peculation as
to whether basketball should be classified
as an aerobic or anaerobic sport is
present within the available literature.
Reliance on the ATP-PC and glycolytic
systems have been suggested, with the
aerobic system identified as a secondary
energy source.
Metabolic Conditioning
This is highlighted in the fact that
mean VO2max values are lower than
that of other more endurance-based
activities. Further support can be
derived from Hoffman et al., who
suggested that basketball seems to be
more dependent on anaerobic power
rather than aerobic power and
capacity. This suggests that once an
aerobic base has been established,
sport-specific practices and games
may be sufficient to maintain aerobic
fitness.

40. LETS HEAD TO THE FIELD