A Periodized Training Program for a Division I Collegiate Basketball Player

1
A Periodized Training Program for a Division I
Collegiate Basketball Player

• Charles McCarthy
• Sean McGeown
• MB
• Carlos Salas

2
The Athlete

• Division I
• Junior
• 21 years old
• Position Forward
• 6 8
• 210 lbs.

3
Basketball Sport Specific Demands

• Agility
• Flexibility
• Strength
• Conditioning and Endurance (Aerobic and
  Anaerobic)
  
• Reaction Times
• Change of Direction Movements
• Speed
• Power
• Acceleration/Deceleration

4
Basketball Sport Specific Demands Contd

• Metabolic demands consist of periods of high
  intensity work followed by quick recovery
  periods
  
• Explosive Jumping
• Work Rest ratio of 12 2.5
• Quick first step
• Read and react to game situations
• Move in any direction at any time
• Jump high and quickly in rapid succession

5
Basketball Specific Fitness Assessment

• In-line lunge and overhead squat for mobility
  screening
  
• T-Test and ladder drills for agility
• Vertical jump for power
• 1RM Power clean for power
• 60 yard sprint
• 3RM bench press for strength
• 1RM back squat for strength
• 400 yard shuttle run for anaerobic capacity
• Sit-up and pushup test for local muscular
  endurance
  
• Sit and Reach test for flexibility

6
Goals

• The athlete would like to make gains in order to
  improve his status for NBA draft.
  
• Increase vertical jump
• Improve level of conditioning
• Improve foot speed and overall quickness
• Increase strength and muscle mass

7
Training Priorities

• Plyometric drills
• Developing core body strength
• Form/Technical running
• Flexibility with focus on low back and
  hamstrings
  
• In-season weight lifting for maintenance
• Nutrition
• On court jumping
• Reactions/suicides
• Read/react drills
• Agility work

8
Factors Influencing an Annual Program

• Exams
• Vacation weeks
• Other school related activities
• Personal Commitments
• Traveling
• Injury

9
Periodization of the training program

• Annual College Basketball Schedule
• Off-season (May-September)
• Pre-season (October-November)
• In-season (November-February)
• Tournament and Post Season (March-April)

10
Program Design

• Hypertrophy phase (May-June) goal is to
  increase muscular size. Rest 1.5-2 minutes
  between sets and exercises. High volume, low
  intensity. 3 sets of 8-12 reps, 3 times a week.
  This phase also includes sprint training of at
  least 60 yards at top speed with complete
  recovery in between sprints.
• Basic strength phase (June-August) goal is to
  increase in muscular strength. Rest 2-2.5 minutes
  between sets and exercises. Lower volume,
  moderate intensity. 3 sets of 6-8 reps, 4 times
  a week
• Power phase (September-October) goal is to
  increase muscular power. Rest 2.5-3 minutes
  between sets and exercises. Low volume, high
  intensity. 1-3 sets of 2-4 reps., 3 times a
  week.
• Maintenance phase/Sport specific exercise
  selection (November) goal is to maintain
  muscular power. Rest 2.5-3 minutes between sets
  and exercises. Low volume, high intensity. 1-3
  sets of 2-4 reps, 2 times a week
• Continuation of maintenance phase/In-Season
  (December-April).
  
• Endurance phase (April-May) goal is to increase
  muscular endurance. Rest 1-1.5 minutes between
  sets and exercises. High volume, low intensity.
  3 times a week. 3 sets of 12-15 reps.

11
Dynamic Warm-up/Cool down

• Performed prior to and post workout
• Examples include
• In-place warm up In place high knee (or/with
  external rotation), in place lateral squat
  (or/with split squat), lateral lunge (or forward
  lunge), cross behinds (drop lunge), stationary
  Spiderman.
• Dynamic warm up high knee walk (or with external
  rotation), heel ups, backward lunge walk (or
  forward lunge walk), inchworm, high knee skip (or
  straight leg skip), back pedal, backward run.

12
Mesocycle for hypertrophy phase (weeks 1-8)
with example of microcycles
13
Mesocycle for Basic strength training (heavy
training) of 9-16 weeks with example of
microcyles
14
Mesocyle for power phase (8 weeks) with example
of microcycles
15
Basketball Specific Demands

• Primary movements are lateral, not vertical
• Defensively, players must master lateral and base
  movements. Emphasis on both toes facing fairly
  straight, pushing with back leg, not pulling with
  front leg.
• Players must be able to move with balance and be
  able to react to their opponent.
  
• Movement skills must be linked from cutting and
  crossovers back to a base stance.
  
• Offensively, a stance with the right positive
  angles to gain effective first step quickness to
  create separation.
  
• Stance should be linked to acceleration,
  deceleration, vertical jump, and spinning.

16
Basketball Shape

• A conditioning base is achieved through a series
  of progressive sprints and interval training.
  
• The strength base is established through a total
  body weight training program with the emphasis on
  the power center of the body (hips and legs) and
  the core.
• Upper body needs to be strong, balanced, and
  flexible.

17
Basketball Specific Exercises

• On court conditioning drills with and without a
  basketball involve sprinting, dribbling, and
  shooting skills.
  
• Examples are
• Five and one half
• Suicide shuttle
• Sideline touch and elbow jump shot
• Endline touch and top of the key jump shot
• Corner touch and perimeter jump shot

18
Basketball Specific Exercises

• Jumping and quick feet plyometrics to improve
  vertical jump includes
  
• Box Jump (Body weight progressing to weighted
  with dumbbells)
  
• Double Jump
• Single Leg Hop
• Quick feet plyo

19
Basketball Specific Exercises

• Agility drills are critical because it helps the
  athlete read and react, move in any direction
  quickly and under control. These include
  
• Lane shuffle
• Around the lane
• Lateral resistance quick step
• These drills should last 10-20 secs with all out
  effort. They should involve quick starts and
  stops, changes of direction, and movements in all
  directions

20
Basketball Specific Exercises

• Medicine Ball drills are functional and
  versatile. They help develop strength
  (especially core), power, and quickness. These
  include
• Side toss
• Over under and under over
• Deep squat overhead pass

21
Basketball On Court Conditioning
Conditioning drills can be run that also
incorporate skill maneuvers (i.e. shooting) to
simulate physical and neural fatigue during
competition play
JS
JS
JS
Reaction / Suicide time players, strive for
improvement faster times equate to more
efficient energy systems
Sideline Touch Elbow Jump Shot can be for a
set time or until a set number of baskets run
or shuffle
Around the Lane can be for a set time, count
sections covered, reverse directions establish
competition between players
22
Basketball Conditioning Drills

• 17 - Continue running from sideline to sideline,
  until you have covered 17 widths of the court.
  This drill trains acceleration, deceleration,
  change of direction, agility and the phosphagen
  and fast glycolysis energy systems. Shoot for 17
  lengths in under 1 minute.
• Four Squares - Create four areas that are
  numbered one through four. Complete 2 foot jumps
  or 1 foot hops from 1-2-3-4, then 4-3-2-1. Record
  the number of successful completions around the
  square in 30 seconds. Create competition among
  teammates.
• Wall Passes using a basketball or a lighter
  weight medicine ball. Addresses hand quickness,
  lateral movement and hand-eye coordination..
  Stand 5-7 feet from a masonry wall, set a time
  period (i.e. 20 sec) and perform rapid 2 hand
  passes against the wall while moving laterally,
  right and left. Decrease distance from the wall
  as your speed, skill and strength improve.

23
References

• Boyle, Michael. Functional Training for Sports.
  Human Kinetics 2004.
  
• Foran, Bill. High-Performance Sports
  Conditioning. Human Kinetics 2001.
  
• Baechle, Thomas R. and Earle, Roger W.
  Essentials of Strength Training and
  Conditioning, NSCA. Human Kinetics 2nd Edition
  2000.
• Hoffman, Jay R. et al. Strength, Speed and
  Endurance Changes During the Course of a Division
  I Basketball Season. Journal of Applied Sport
  Science Research, 1991, Volume 5, Number 3, pp.
  144-149
• Hoffman, Jay R. et al. Strength, Speed and
  Endurance Changes During the Course of a Division
  I Basketball Season. Journal of Applied Sport
  Science Research, 1991, Volume 5, Number 3, pp.
  144-149
• Javorek, Istvan. Yearly Plan of Preparation for
  basketball and Volleyball Conditioning.
  National Strength and Conditioning Association,
  June 1995, pp. 68-72.
• Sthair, Vincent L. Optimum Performance Florida
  State University off-season basketball
  conditioning program. NSCA Journal, Volume 7,
  Number 3, 1985, pp. 54-56.
• Hedrick, Allen. Strength and Power Training for
  basketball. NSCA Journal, Volume 15, Number 4,
  1993, pp. 31-35.
  
• Owens, Joe. Strength Training for Basketball
  Building Post Players. National Strength and
  Conditioning Association, February 1998, pp.
  16-21.
• Smith, Bobby R. The University of South
  Floridas Off-Season Strength Training for
  Basketball. National Strength and Conditioning
  Association, April 1996, pp. 74-76.
• Taylor, John. A tactical Metabolic Training
  Model for Collegiate Basketball. National
  Strength and Conditioning Association Strength
  and Conditioning Journal, October 2004, Volume
  26, Number 5, pp. 22-29.
• Morgan, Dr. Timothy. EHS 330 Conditioning for
  Performance. Class notes for Energy system
  training, Spring 2007.