Strength and Conditioning for Basketball Jan Legg 5/13/2016 Coaches Conference 2016 1
Strength and Conditioning (S&C) with the Opals and Centre of Excellence (COE). Working within a service team. Practical take home S&C methods to implement with your athletes. 5/13/2016 2
Opals Centre of Excellence The aim of the Opals Centre of Excellence is to produce Opals Provide full time residential scholarships Provide full time training environment for Emerging Opals (March-September) Provide rehabilitation for Opals 5/13/2016 3
Opals Centre of Excellence Daily training environment with a service provider team. Individual Performance Plan (IPP) underpinning athlete progression and progress towards Opals physical standards. Example IPP 5/13/2016 4
Individual Performance Plan TECHNICAL PLAN WHAT HOW COMMENTS Pull up mid range left and right hand 50 makes on L and R each day = 100 3 5 times per week Ball handling left/right hand Inside out, cross over and then 3 5 times per week combo inside out cross over Working on onball screens left and right side and middle left and right 30 makes on each side and 30 makes middle L & R, 10 pull ups, 10 lay ups 3 5 times per week Focus decision making when to pass and when to shoot off the dribble and on ball screens and 10 3pnt shots in the 30 makes Play 3 v3 and 4 v 4 and 5 v 5 no structure 1-2 times per week Focus on defensive containment 1 v 1 play 1-2 times per week Free throws 50 free throws per day Keep track of % 5/13/2016 5
Individual Performance Plan ATHLETIC DEVELOPMENT WHAT HOW COMMENTS Improve overall strength Increased gym workload throughout 3 x week off-season. Maintain quickness and agility Complete agility sessions weekly. 2 x week, contact Jan if not provided through WNBL club Maintain endurance High intensity interval running as prescribed alongside continued court work throughout off-season. 2-4 x week 5/13/2016 6
OPALS FITNESS STANDARDS 2014 2016 OPALS Skinfolds (mm) Vertical Jump (cm) Agility (sec) Line Drill/Suicide (sec) 20m Sprint (sec) Yo Yo Distance (m) Yo Yo Level Guard (1-2) Minimum 75 51 6.0 29.0 3.35 1580 17.8 Preferred 60 54 5.8 28.5 3.20 1800 18.2 Forwards Minimum 85 50 6.0 30.0 3.40 1360 16.8 (3-4) Preferred 70 53 5.8 29.0 3.25 1500 17.2 Centres (5) Minimum 85 46 6.3 31.0 3.60 1180 16.2 Preferred 70 51 6.1 30.5 3.40 1220 16.4 ˇGreen tick indicated a players score if better than the preferred threshold ˇ ˇOrange tick indicated a player score is better than the minimum threshold but not better than the preferred score ˇ ˇRed cross indicated a players score is worse than the minimum threshold Test date Height Weight Skinfolds Agility Vertical Line drill 20m Yo Yo Sit and jump sprint Reach 171.0 60.8 65.3 2.99 54 29.8 3.25 18.6 15 171.1 61.0 64.5 3.26 43 27.8 3.21 20.3 12 5/13/2016 7 171.1 61.7 67.3 2.89 54 26.5 3.19 20.3 12
Opals COE Training Load Working towards the Opals physical parameters, in alignment with each athlete IPP. Athletes complete strength training 3-4 x week. Throughout SEABL season strength work maintained at 3 session per week. 2 x week focused running technique On-court training load. 8
Opals S&C Coordination Liaise with WNBL S&C coaches, understand DTE for Opals squad. Work with WNBL S&C coaches to ensure athletes are tracking in the right direction. Aim is to increase the athleticism in the WNBL and consequently improve the competition standard. Program for athletes when competing for the Opals in international season. 5/13/2016 9
Opals S&C Monitor Training Load Important to track training load throughout the year to ensure adequate condition for camps/competitions and to minimise injury risk. To do this we use AMS; a web-based software package that allows us to collect data from our athletes on wellness and training loads. 10
Opals S&C Monitor Training Load Training loads are recorded following every session with RPE (1-10) x time. It s important to have normalized training loads and avoid large peaks or troughs. 11
Opals Culture and Support Team World Class Fitness Driven from the top basketball coach support and buy in essential. Communication essential All support staff need to send the same messages. 12
How can you support the Opals culture? Create a pathway for success. Engage in the development of athletic qualities. Reinforce that movement skills are important. Attend strength sessions. 5/13/2016 13
Why do S&C To develop the physical characteristics to optimise training and maximise performance 5/13/2016 14
Why do S&C Improves force production and movement economy Muscle activation coordination Neuromuscular efficiency Mechanical efficiency Injury minimisation More effective movement patterns More efficient uses of the muscle tendon complex Lower loading across system 15
Implementing S&C in DTE Warm Up s! These movement skills can be introduced at a young age Completing these skills regularly before every practice and game. Create good habits. 16
Implementing S&C in DTE Technique Movement pattern Intent Integrated with sport specific program Consistent long term programming 5/13/2016 17
Implementing S&C in DTE Develops the physical characteristics needed for current training and performance Develops the physical characteristics needed for future training and performance Perfect the basics as they form the basis of all future training 5/13/2016 18
Key Movement Patterns Jumping and landing skills are typically poor with younger athletes 5/13/2016 19
Key Movement Patterns Squats Broomstick OH Squat In Line Lunge SL Glute Bridge Pushups Prone Hold 5/13/2016 20
Example Warm Up Incorporating Movement Skills, Lower Body Focus Jog court and back x 2 Walking Lunges to half court: Toe and knees point forward Hips square, chest up Gradually increase length of lunge with each step 21
Example Warm Up Single Leg Glute Bridge 2 sets of 8/leg: Hips square Full range of motion Straight line between shoulder, hip and knee. 22
Example Warm Up Side Lunge back to baseline Increase range with each step Feet to point forwards throughout Knee to wall calf mobility 10/leg Heel remains on ground, try to increase distance between toe and wall. 23
Example Warm Up Squats 10 Feet just wider than shoulder width Chest up Hips back, knees forward over toes Depth Heels Down 24
Example Warm Up Step to vertical Jump 3/leg Soft Landing, absorb Strong position can you move in any direction from your landing point? Knees remain over feet (don t come in or out) Partner Jump to bump 5 each Jump into air and upon landing partner will bump you. 5/13/2016 Still land softly, absorb but be ready for impact...don t get pushed over, be in position to move. This can be progressed to getting bumped whilst still in the air 25
Example Warm Up 2 Incorporating Basketball Skills with Movement Skills Jog court and Back x 2 Walking Lunges with bounce 2/direction under each stride 5/leg Toes and knees point forward Hips Square, chest up Bounce ball under each lunge backwards and forwards twice Gradually increase length of lunge with each step 26
Example Warm Up Side Lunge with bounce 2/direction under each stride 5/leg Increase range with each step Feet to point forwards throughout Bounce ball from behind body to in front of body and back twice per lunge 27
Example Warm Up Squat Hold with Basketball Figure 8 s 5/dir Chest up Hips back, knees forward over toes Maintain depth throughout figure 8. Heels Down 28
Example Warm Up Single Leg Glute Bridge foot on basketball 2*8/leg Hips square Full range of motion Knee to Wall Calf Mobility 10/leg Heel remains on ground, try to increase distance between toe and wall 29
Example Warm Up Single Leg Figure 8 s 4/dir/leg On one leg, complete figure 8 s around body Try to minimise number of ground touches with non supporting leg 5/13/2016 30
Example Warm Up Single Leg Partner Basketball Passes 2*15/leg Keep knee off lock when completing passes Try to minimise number of ground touches with non supporting leg Can complete 1 set with foot locked on spot and then 1 set with athlete hopping 5/13/2016 31
Example Warm Up Pushups with hands on basketball 8 Maintain a straight line between shoulders, hips and ankles Good range of motion, chest touches basketball 5/13/2016 32
Want to know more? Warm up resources available Australian Strength & Conditioning Courses (Level 1) https://www.strengthandconditioning.org/index.php Jan.legg@ausport.gov.au 5/13/2016 33