Strength and Conditioning For Basketball PDF

Strength & Conditioning for Basketball
By Charles Stephenson & Ernie Rimer

WHAT DO WE NEED FOR BASKETBALL?
?
Big Jumpers
Fast Sprinters
Explosive Change of Direction…ers
We need Fast Sprinters, Big Jumpers,
& Explosive Change of Direction..ers.
How do we accomplish this?
?
Jump, Sprint, & Agility
Strength and/or Plyometric Training Works
Harries et al., (2012) J of Sci & Med in Sport

Olympic Variations
Floor vs. Hang?
Catch vs. Pull?
vs.
Olympic Variations – From the floor to the hang?
Comfort et al (2011b) JSCR

Olympic Variations – From the Floor to the hang?
Comfort et al (2011) JSCR

Olympic Variations from the Hang
Suchomel et al (2014) JSCR

Power Decreases w/Increasing Load
There may be an optimal load, but training across

loads improves the entire power profile Comfort et al (2012) JSCR
At the end of the day…
We use the hang
We emphasize the pull
We use a variety of loads
Strength Training
Arnold vs. Ronnie?
Double vs. Single?

Double Leg Strength Training
Big strength gains in Back and Quarter Squat…
but NO change in sprint performance
Harris et al., (2000) JSCR

Double Leg Strength Training
20% Gain in 1RM Squat = 2% Improvement in Sprint time
Back Squat: 330 → 395 lbs

3/4 Court: 3.3 → 3.22 s
Can we accomplish 2% another way?....Stay Tuned.
Wilson et al., (1996) E J Appl Physiol
Single Leg Strength Training
“Single Leg Squat”

“Pitcher’s Squat”
“Bulgarian Squat”
“Rear Foot Elevated”
McCurdy et al., (2010) J Sport Rehabil

Single Leg Squat had ↑ Glute Activation
Single Leg Squat had ↑ Hamstring Activation
Single Leg Squat had ↑ Hamstring:Quad Activation Ratio (Quad Dom.)
Quad:Hamstring Activation:
Single Leg Squat: 1.67
Double Leg Squat: 4.87 = ~3x More Quad Dominant
Improvements on Trained Leg with crossover to the Untrained Leg
Munn et al., (2004) JAP

Single Leg Strength Training & Performance
Unilateral Strength Training ↑ Spike Approach Height

NCAA Div I ♀ Volleyball Players
- Unilateral Strength Training 3d/wk for 10 weeks
SL Squat, Lunge, Step Ups, SL DB Power Clean, SL Pogo, SL CMJ
Langford et al., (2004) International Journal of Volleyball Research

Double vs Single Leg Strength & Plyo Training
n= 23 ♂ & 16 ♀ assigned to one of two training groups
- Unilateral Lower Extremity Strength & Plyometric Training 2d/week for 8 weeks
- Bilateral Lower Extremity Strength & Plyometric Training 2d/week for 8 weeks
From Pre- to Post-Training, Both Groups significantly (p<.05) increased:

- 5RM Backs Squat
- 5RM Modified Single Leg Squat
- Double Leg Countermovement Jump
- Single Leg Countermovement Jump
Compared to Bilateral Training Group, the Unilateral Training Groups
- Had greater increases in Single Leg Countermovement Jump
McCurdy et al., (2005) JSCR

Double vs Single Leg Strength & Plyo Training
- Unilateral Plyometric Training 2d/week for 12 weeks Effect Size = Post – Pre
- Bilateral Plyometric Training 2d/week for 12 weeks
Tested Pre-Training, Mid-Training (7 wks),Post-Training (12 SD
wks),
1.02 0.62
1.46 1.68 Unilateral Plyometrics
0.54 0.70 - Earlier Adaptations
0.83 - ↑ UL Performance
1.03 0.95
0.50 0.60
Bilateral Plyometrics
1.0 0.85 - Less Detraining
1.13 1.67
0.75 1.00
1.18 0.78
1.96 1.18
1.57 0.78
Makurak et al., (2011) JSCR

Unilateral Training in Horizontal Direction
8 weeks of Sprint & Plyo Training:
50% of plyo exercises were unilateral-horizontal actions
Remember 20% gain in
Back Squat to get 2%
improvement in
Sprint…Same result from
sprint and plyo program:
2.6% improvement in 10 m
~2% improvement in 40 m
Rimmer & Sleivert, (2000) JSCR

Unilateral Training in Horizontal Direction
“Several longitudinal studies … have attempted to improve COD

performance with [traditional] resistance training…each of these studies
has failed to improve COD performance.”
Fry et al., (1991). JSCR
Cronin et al., (2003). J Sport Sci
Hoffman et al., (2004). JSCR
Tricoli et al., (2005). JSCR
Hoffman et al., (2005). JSCR
McBride et al., (2002). JSCR “is the only COD training study that has
incorporated jumping with an external load…” and showed
improvement in COD performance.
“Unilateral and bilateral horizontal jump training contributed more to

the improvements in COD performance than vertical jump training...”
Brughelli et al., (2008). Sports Med

Double versus Single Leg Training
At the end of the day, the published data suggests
IMPLICATIONS
Single Leg ↑ Single Leg Power Fast increases in Sports
↑ Sprint & Agility Performance with
↑ Short Term Results reductions in Low Back
↓ Decreased Load on Spine Pain and ACL risk
↓ Quad Dominance
↑ Long Term Results
Continued increases in
100% MVC (EMG)
Both muscle size, strength, &
↑ Testosterone Release
power, which leads to
↑ Cross Sectional Area
improved sports
↑ Double Leg Strength
performance and reduced
↑ DL Power (VJ)
rate of injury.
↑ Single Leg Strength
Long lasting effects with a
↓ Detraining Effect
reduced risk of injury.
Double Leg ↑ Range of Motion
We now have Faster Sprinters, Bigger Jumpers,
& More Explosive Change of Direction..ers.
BUT
Do we only do it once?
ANTRHO-
POMETRY
AEROBIC Mobility
PHYSICAL CORE
ANAEROBIC PERFORMANCE FUNCTION
FOR BASKETBALL
PROPRIO-
AGILITY CEPTION
STRENGTH
SPEED
& POWER
Slide Credit:
Andy Walshe, Red Bull
Basketball Physiology
Assessment Lactate Threshold
& VO2 Max Protocol
Lactate Threshold
& VO2 Max Results
New Training Zones New Training Goals
Percentile Ranks
Lactate Threshold: The upper limit of blood lactate concentration (mmol/L)
when lactate removal is equal to elimination (~ 4 mmol/L).
Individual Training Zones

vVO2 =
10.5 mph
L4 = 4 mmol = 9.0 mph
L2 = 2 mmol = 7.0 mph

Basketball Physiology At 9 mph, one guy is just
Strong versus Poor Physiology
getting started, the other is
done…What happens when
the tempo rises?
Hi Tempo
L4 = 7.0 mph
L4 = 9.0 mph
Basketball Coincidently Happens at ~4 mmol/L
Nazaraki et al., (2008) Scan J Med Sci Sports

Field Tests: Aerobic Capacity
Field Tests for VO2 max:

20 m Beep Test
1.5 mile run
Estimated vVO2 = Average Pace of the 1.5 mile run

(e.g. 9 min = 10 mph)
Sample Session: 3 x 3 min @ vVO2 w/3 min active recovery
Estimated L4 pace ~ 75-85% of estimated vVO2

4 x 5 min @ L4 w/5 min active recovery
Stronger VO2 Max = More Frequent Action on the Court
PAM = Percent Total Time Active Movements (Running & Jumping)
Nazaraki et al., (2008) Scan J Med Sci Sports

Field Tests: Repeated Sprint Ability
Remember: We want big jumpers, fast sprinters,

explosive change of direction…ers, but we want
them to do it over and over again!
Increased VO2 max = Increased Repeated Sprint Performance
10 x 20 m, every 20 s
At the end of the day, the published data suggests…
“Aerobic fitness enhances recovery from high intensity
intermittent exercise through…”
- “improved lactate removal”
- “enhanced PCr regeneration”
“The ability to recover quickly is critical if subsequent bouts of

all-out activity are required, as in many team sports.”
- “adaptations associated with endurance training should
enhance recovery from high intensity intermittent
exercise”
- “the literature supports aerobic fitness as a means of
improving recovery from high intensity intermittent
exercise”
Tomlin & Wenger, (2001) Sports Medicine
Strength, Power & Aerobic Training?
Concurrent Training Methods
Wilson et al., (2012) JSCR

Strength, Power & Aerobic Training?
Concurrent Training Methods
Wilson et al., (2012) JSCR

We Run!
ANTRHO-
POMETRY
AEROBIC Mobility
PHYSICAL CORE
ANAEROBIC PERFORMANCE FUNCTION
FOR BASKETBALL
PROPRIO-
AGILITY CEPTION
STRENGTH
SPEED
& POWER
Slide Credit:
Andy Walshe, Red Bull
Thank You
Rear Foot Elevated Squat had ↑ Glute & Hamstring Activation
Balances Anterior & Posterior Chain Strength Ratios

Quad:Hamstring Activation:
Single Leg Squat: 1.67
Double Leg Squat: 4.87 = ~3x More Quad Dominant

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Strength & Conditioning for Basketball

By Charles Stephenson & Ernie Rimer

How do we accomplish this?

Harries et al., (2012) J of Sci & Med in Sport

Comfort et al (2011b) JSCR

Comfort et al (2011) JSCR

Suchomel et al (2014) JSCR

There may be an optimal load, but training across

Arnold vs. Ronnie?

Double vs. Single?

Harris et al., (2000) JSCR

Back Squat: 330 → 395 lbs

“Single Leg Squat”

McCurdy et al., (2010) J Sport Rehabil

Munn et al., (2004) JAP

Unilateral Strength Training ↑ Spike Approach Height

Langford et al., (2004) International Journal of Volleyball Research

From Pre- to Post-Training, Both Groups significantly (p<.05) increased:

McCurdy et al., (2005) JSCR

Makurak et al., (2011) JSCR

Rimmer & Sleivert, (2000) JSCR

“Several longitudinal studies … have attempted to improve COD

“Unilateral and bilateral horizontal jump training contributed more to

Brughelli et al., (2008). Sports Med

New Training Zones New Training Goals

Individual Training Zones

L2 = 2 mmol = 7.0 mph

Nazaraki et al., (2008) Scan J Med Sci Sports

Field Tests for VO2 max:

Estimated vVO2 = Average Pace of the 1.5 mile run

Estimated L4 pace ~ 75-85% of estimated vVO2

PAM = Percent Total Time Active Movements (Running & Jumping)

Nazaraki et al., (2008) Scan J Med Sci Sports

Remember: We want big jumpers, fast sprinters,

Increased VO2 max = Increased Repeated Sprint Performance

“The ability to recover quickly is critical if subsequent bouts of

Wilson et al., (2012) JSCR

Wilson et al., (2012) JSCR

McCurdy et al., (2010) J Sport Rehabil

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