Download - Basketball preseason
Warm Up and Cool DownShould prepare athletes to move, can improve performance, and lessen the risk of injury. General warm up is 5 - 10 minutes of slow activity.
Specific warm up 8 to 12 minutes. Will include dynamic stretches and specific movement to the sport. Will mimic the skills to be performed.Cool down brings the heart rate down and enters the sport specific flexibility exercises. Stretching should be done within 5 to 10 minutes of end of exercise.
Stretching• Muscle should be warm• Within 5-10 minutes of
exercise
• Static- Hold at MILD discomfort Hold time- 30 seconds
• Dynamic- should mimic the movement of the specific sport.
• Dynamic- controlled movements on multiple planes and muscles, increases muscle temperature, strengthens connective tissue and ROM in that specific sport
Sports specific: Pros/ Cons of Flexibility• Too much flexibility puts
athletes out of ROM & increases injury risk
Not enough causes an imbalance of flexibility and increases risk of injury
Flexibility The goal is to increase the range of motion around a joint. Two types of flexibility: static and dynamic.
Static is ROM when passive
Dynamic is ROM during active movement requires voluntary muscle action.
Plyometrics
What is Plyometrics?What is Plyometrics?
What are the goals of Plyometrics?What are the goals of
Plyometrics?What are the goals of
Plyometrics?
Agility
Strength Training
Resistance TrainingKeeping it Simple, Prioritized & Organized
Resistance TrainingKeeping it Simple, Prioritized & Organized
Mesocycle is 12 weeks
4 Microcycles (3 weeks each)
Mesocycle is 12 weeks
4 Microcycles (3 weeks each)
Hitting Every Plane of Each Joint
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Legs Upper Body
OFF Legs Upper Body
Active Recovery Pool
OFF
Quadriceps/Glute Dominant
PUSH Hamstring Dominant
PULL
Later Micro’s Power
Later Micro’s Power
Snatch, Clean and Jerk Squat JumpBench Toss, 3-5rm
Hang clean/snatch Push Jerk6-8rms
Overhead Squat Bar Only Push Press
Snatch and Clean Progressions
Back Squat Bench PressMilitary Press, RDL, (10rms)
Daily Chores • Rotator Cuff• Back Extensions • Ankle Mobility • Trunk Flexors• Oblique's
Low Intensity, injury prevention, & stability for performance enhancement
Bibliography
Harris, G. (2000) Pre-season Conditioning for College Basketball Retrieved on April 22, 2011 from http://www.performbetter.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_74_A_PageName_E_ArticleHarrisPreSeason Mannie, K., Vorkapich, M. (2000). Off-Season And Preseason Strength/Conditioning For Basketball Retrieved on April 22, 2011 from http://findarticles.com/p/articles/mi_m0FIH/is_3_70/ai_n18610539/pg_3/
Thomas, B., & Earle, R. (2008). Essentials of Strength Training and Conditioning/ National Strength and Conditioning Association (3rd ed.) Champaign: Human Kinetics.