PILATES CONDITIONING FOR BASKETBALL PLAYERS UTILIZING THE BASI BLOCK SYSTEM

Transcription

1 PILATES CONDITIONING FOR BASKETBALL PLAYERS UTILIZING THE BASI BLOCK SYSTEM Jovana Novoselski Andjelkovic July 15, 2018 Chicago, IL

2 ABSTRACT Basketball is a dynamic sport that places many demands on the body. Basketball is a game in which two teams of five players each try to score goals by throwing a large ball into the opposing team s basket. We all know that it is not just throwing a ball or trying to make goals, basketball is more than a sport. Basketball is a passion, dedication, and integral part of basketball players lives. Though basketball has changed over the past 100-plus years, the spirit and principles of the game remain the same. Basketball training requires performing exercises based on specific needs and goals. In order to perform these exercises, a well-balanced musculoskeletal system is the first step. A well-balanced musculoskeletal system is needed to achieve good posture and correct movement mechanics. Strength is an important aspect of the training, yet other elements, such as habitual muscle activation patterns, genetics, and flexibility are also key components. Basketball players aim to develop strong and flexible muscles that are effective in their function and adaptability. This aim can be achieved by implementing the Pilates method of exercise. Many requirements of a good basketball player are inherent to the Pilates method of exercise: awareness, balance, flexibility, control, centeredness, endurance, efficiency, precision, strength, flow, and harmony (aspects that are often overlooked in traditional fitness regimens). Pilates should be a part of a complex basketball training program in order to achieve consistent success and optimal performance. 2

3 TABLE OF CONTENTS Introduction... 4 Anatomical description... 5 Case study and conditioning program utilizing BASI Block System Conclusion Bibliography

4 INTRODUCTION From the playground to professional level, basketball is more popular now than ever before. For consistent success/optimal performance in the game of basketball, various physical qualities are necessary.. Basketball players must be able to run, jump, accelerate, decelerate, and change direction. The physical qualities necessary for high levels of athletic performance are strength, power (explosive strength), elastic (reactive) strength, and speed. The aforementioned hierarchy of athletic development was established by former San Francisco and Chicago Bulls Hall of Fame strength and conditioning coach Al Vermeil. STRENGTH Strength is the quality from which all others are derived. Strength is the ability of a muscle to produce maximal force, which is developed when progressively incorporate higher levels of exercise intensity. The quality of strength is important for the development of both the soft tissues of the body (muscle, ligament, and tendon) as well as the osseous structures of the body (bone). The improved qualities of these anatomical structures is important for basketball performance because they will improve ability to accelerate, run fast, and jump high. Stronger soft tissues and bones assist in one s ability to decelerate and change direction, as well as prevent injury during practice and competition. POWER AND EXPLOSIVE STRENGTH Basketball is a game of jumping, acceleration, deceleration, and quickness. If players move slowly, they will not be very successful during competition. Power and explosive strength involve the ability to turn on the strength (muscular force) available very quickly to accommodate basketball exercises performed at higher velocities. These exercises depend more on the muscles' rate of force development (RFD). The RFD determines the amount of force a muscle can generate in a very brief time. During competition, the time available for this generated force to occur is very short, usually 200 to 300 milliseconds. 4

5 ELASTIC AND REACTIVE STRENGTH Placing the muscles and tendons in a pre-stretching position before performing an athletic task results in a more forceful and explosive concentric muscle contraction. This is the reason athletes place their bodies in a prestretch position (i.e. quickly and slightly squatting before jumping, winding up before throwing, etc). This prestretch phenomenon is due to the stretch-shortening cycle (SSC) of muscles and tendons. The SSC describes an eccentric (lengthening) muscle contraction (stretch) before the initiation of the explosive concentric (shortening) muscle contraction. The SSC is synonymous with the term plyometrics. SPEED Because of the limited playing area of a basketball court, in addition to the confrontation of a defensive opponent, speed is a physical quality not often demonstrated in a basketball game. ANATOMICAL DESCRIPTION LEGS: WHERE THE GAME STARTS Lower extremity strength is a vital physical component to the application of force for optimal performance. The legs are considered the foundation from which all basketball skills evolve (e.g. run, jump, accelerate, decelerate), that imply how important lowerextremity strength is to the sport. Strength is the groundwork for muscle function, hypertrophy, and force output, as well as the enhancement of bone density and tendon and ligament stability. These anatomical structures must resist the physical stresses that occur during the game of basketball. Enhancing the strength of the soft tissues and bony structures of the legs will help prevent injuries. Weak muscles and soft tissue structures fatigue easily and therefore eventually become more dependent on joint structures to assist in the absorption of high-energy forces. As a result, injuries occur over time. Players who are injured require recovery. Strengthening the muscles of the lower extremities not only will assist in enhancing athletic abilities, but will also enable one to demonstrate those abilities repeatedly over time while resisting injuries. It is very important, whileperforming exercises, to ensure proper technique, awareness, concentration, control, and proper breathing patterns. 5

6 The most common exercises described for strengthening the muscles of the lower extremities in basketball training are: Back squat, Front squat, Deadlift, Romanian deadlift, Hip thrust, Reverse lunge, Reverse step-down from box, Band backward walk, Band lateral walk, and Calf pop-up. Pilates exercises that could be part of a program for strengthening the muscles of the lower extremities are: Leg Press Standing, Forward Lunge, Backward Step Down, Side Split, Hamstring Curl, and Single Leg Skating. Fitness Pilates method Reverse step down from box Forward Lunge - Wunda Chair Band lateral walk Single Leg Skating Reformer Engagement of the same muscle group with different training program 6

7 FOCUS These exercises enhance the musculature of the legs, hips, low back, and abdomen. Enhanced strength in these muscle groups will allow one to apply optimal levels of force into the floor, resulting in improved acceleration and jumping abilities. Increased strength in the lower extremities will also provide additional stability when positioning either offensively or defensively and resisting the opponent in preparation for receiving the basketball, rebounding, and playing under the basket. Proper strength of the lower extremities is crucial for safe and efficient landings and contributes to the ability to break away from an opponent via enhanced deceleration and cutting. Balance and proprioception are also improved, which is important not only for the positioning of the lower extremities in running, cutting, and jumping, but injury prevention as well. Finally, strength endurance is important in order to demonstrate the ability to perform these athletic endeavors often throughout practice and game performance. LOWER BACK AND CORE: THE CENTER OF STABILITY In order to achieve correct movement mechanics, a well balanced musculoskeletal system is the first step in this quest. When focusing on increasing strength on the basketball court, it is best to consider the core the part of the body that connects to the force generated by the lower body and transfers that force to the upper body. Without a strong core, one will have lessened sport performance. Certain muscles play a crucial role in providing a stable, pliable, and efficiently functioning core. The back extensors and abdominal muscles are key in providing the form and function of the trunk. They share a symbiotic relationship and there should be constant interplay between the two muscle groups. Both the abdominals and back extensors are made up of layers of muscle, and it is the deepest layers that are most prominent in providing stabilization and support to the spine. The abdominals and back extensors, together with the diaphragm and the pelvic floor, create a cylinder of muscular support in the center of body, which represent the internal support system. To fully develop the strong and stable core necessary for playing basketball, it is important to strengthen all the muscles responsible for producing or resisting movement in various planes. 7

8 The most common exercises described for strengthening the muscles of the lower back and core in basketball training are: Banana, Supine basketball core pass (flexion), Back extension, Quadruped arm and leg lift (extension), Horizontal cable core press, Landmine trunk rotation (rotation), Lateral plank, and Overhead cable core press (lateral flexion). Pilates exercises that could be part of a program for strengthening the muscles of the lower back and core for basketball players are: Double Leg Stretch, Criss-Cross, Teaser, Hundred, Backstroke, Twist, Side Over, Full Pike, Torso Press Sit, Side Pike, Reach, Corkscrew, Swan Dive, Swimming, Breaststroke, Prone 1, and Hanging Back. Fitness Pilates method Banana Double Leg Stretch - Mat Back extension Swan Prep - Ladder Barrel 8

9 Fitness Pilates method Horizontal cable core press Twist - Reformer Lateral plank Side Lift Cadillac Engagement of the same muscle group with different training program FOCUS Strengthening the anterior chain helps create the stable trunk and core necessary for jumping up for a rebound or jump ball. A strong and stable trunk allows a player to sustain the rigors of contact under the backboards and when jumping for a rebound. Strengthening the posterior chain helps with any type of jumping motion. It also helps maintain a good defensive posture of the upper body. 9

10 The trunk is responsible for the twisting motion between the mobile shoulder girdle and the stationary hip girdle. Improving rotational power and developing stronger trunk muscles will assist you when defending against an opponent. Rotational movements occur quickly when driving down the court or coming down from rebounding. Strong core muscles are necessary to maintain stability and protect back from injury during quick rotation. The focus for strengthening the lateral chain is to improve stability and balance when going up against bigger players. Developing the muscles to control lateral flexion can assist in preventing injuries to the low back and decrease the possibility of falling and subsequent injuries related to a fall. UPPER-BODY STRENGTH AND POWER Shoulder and back strength and power development enhance movement during basketball. Running, cutting, body control (especially when in the air), and injury prevention are important. Power development will assist in more agile and higher velocity upper-body movements such as attempting to steal the basketball from an opponent. Strengthening the anterior and posterior muscle chains will develop power in the shoulders, upper back, and arms. These muscle groups are important in rebounding, shooting, offensive ball handling, establishing strategic offensive and defensive court positions, and defending opponents. Upper-body strength and power are required for sustaining optimal performance throughout the season and preventing injuries to the upper extremities. The most common exercises described for strengthening the muscles of the upper-body in basketball training are: Pull-up, Inverted row, Lat. pull-down, Single-arm dumbbell row, Seated row, Dumbbell bent-over row, Renegade row, Push-up, Bench press, Overhead press, Single-arm band press, Incline barbell press, Single-arm landmine press, and Close-grip bench press. Pilates exercises that could be part of a program for strengthening the muscles of the upper-body for basketball players are: Chest Expansion, Rhomboids, Up Circles, Down Circles, Shoulder Push, Rowing Back Series, Shoulder Adduction, Sitting Side, Shrugs, and Frog Back. 10

11 FOCUS A strong back will assist the basketball athlete to be more effective when going up for a rebound or defending against an opponent. Having a strong back will generate additional momentum when running down the court. The physical development of strong back muscles will help with stabilization and control, which will help prevent injury. Basketball is becoming much more physical and players are becoming stronger. Because of the amount of contact that occurs under the baskets and backboards, athletes need to become as strong as possible, while still maintaining their flexibility to shoot the ball. The stronger, more powerful athletes will have better results on the court. Fitness Pilates method Push up Push Up - Mat Pull up Rowing Back 1 - Reformer Engagement of the same muscle group with different training program 11

12 A well balanced musculoskeletal system is the first step to achieving good posture and correct movement mechanics. Strength is also important, yet other elements such as habitual muscle activation patterns, genetics, and flexibility are also key components. The goal is to develop strong, flexible muscles that are effective in their function and adaptability. This goal can be achieved by implementing the Pilates method of exercise. Many training exercises are available for basketball players today; it is important they decide which to focus on based on their specific needs and goals. CASE STUDY AND CONDITIONING PROGRAM UTILIZING BASI BLOCK SYSTEM For my case study, I chose a 25-year-old male basketball player who has been playing basketball professionally in many different clubs in Europe. Nenad Miljenović, during his career, did not have significant injuries, but he understood the importance of implementing the Pilates method in his training routine in order to achieve optimal performance and consistent success during basketball season. The goals Nenad mentioned he wanted to focus on with his Pilates practice were increasing his range of motion and developing better flexibility and endurance. He integrated the following movement principles of Pilates into his training: awareness, correct breathing, concentration, and control. BASI Block System Exercises Description Warm up Footwork - REFORMER Pelvic Curl Supine Spine Twist Chest Lift Chest Lift with Rotation Parallel Heels Parallel Toes V Position Toes Open V Heels Open V Toes Calf Raises Prances Single Leg Heel Single Leg Toes This block prepares the body for the work, both physically and mentally. The purpose is to warm up hip flexors, abdominals, and oblique muscles. The goal is to warm up the hip extensors muscles group that is important for all basketball skills (run, jump, accelerate, and decelerate). Calf Raises will stretch and strengthen the Achilles tendon complex, which is important for jumping higher during shooting and landing. Single Leg Heel and Toes works each leg separately and allows one to notice the difference in strength and 12

13 mobility between each side. Abdominal work- REFORMER Round Back Flat Back Tilt Twist Round About Climb A Tree Short Box Series focuses on all layers of the abdominals as well on the back extensors. Strong and stable core is important for movements in various planes. Climb A Tree will add an additional hamstring stretch. Circles Down/Up Hip work will open the hips by increasing the range of Hip work - REFORMER Extended Frog motion of the legs in the hip sockets as well as stretching Extended Frog Reverse the tight muscles of the hamstrings and inner thighs. This block is devoted to spinal mobility and Spinal developing control of the Short Spine trunk muscles, particularly Articulation- REFORMER the deeper lying muscles and also stretches the tight muscles of the hamstrings. Stretches - REFORMER Kneeling Lunge Purpose is to stretch both hip flexors and hamstrings. Although all Pilates exercises work the entire body, the purpose of this exercise is to increase Full body integration - Tendon Stretch abdominal strength, WUNDA CHAIR shoulder girdle strength, and scapulae stabilization, which is important for rebounding, shooting, and offensive ball handling. This block is devoted to the upper portion of the body. Arm work - WUNDA CHAIR Frog Back Focus on elbow extensor strength and shoulder flexor strength will influence good shooting. These are exercises for the lower body that supplement the foot work. Strength of Leg work - WUNDA CHAIR Forward Lunge this muscle group is vital and represents the foundation for jumping, running, acceleratinganddecelerating 13

14 Lateral flexion/rotation - LADDER BARREL Back extension - LADDER BARREL Side Over Swan Prep actions. This will stretch and strengthen the obliques and focus on control of the torso while in lateral flexion. Developing these muscles is vital to healthy, functional movement of the spine. The muscles along the spinal column are responsible for stabilization and alignment which will help any jumping motion. CONCLUSION Pilates is intended to help basketball players/athletes be more aware of their body and use efficient muscle recruitment. This study is an attempt to understand what muscles are the most important for basketball players and how to train those muscles to be more efficient for them. When training Nenad Miljenović, it was necessary to spend time working on increasing his range of motion, achieving better flexibility, and increasing endurance. Working with this young basketball player was a real pleasure. The work brought great satisfaction to me as the instructor, especially when I noticed the significant positive influence Pilates had on his correct posture and alignment, movement patterns, increased body awareness, improved balance and proprioception, and overall well-being. I believe my research will show that Pilates can be a very helpful modality for most basketball players in developing consistent success and optimal performance. 14

15 BIBLIOGRAPHY Isacowitz, Rael Study Guide:Comprehensive Course. California: Body Arts and Science International. Isacowitz, Rael Pilates - Second Edition. Champaign, IL: Human Kinetics. Isacowitz, Rael, and Karen Clippinger Pilates Anatomy. Champaign, IL: Human Kinetics. Brian Cole, and Rob Panariello Basketball Anatomy. 15