![]() Instead of training six days per week, athletes might train three days per week. Though they do need to significantly decrease the frequency, volume, and intensity. This does not mean they completely stop strength training. When athletes finish out a season, encourage them to take time to recover. Weight training will include less volume than previously. Performing an agility or basketball drill is more common than a weight training workout. Most of the training during the season is dedicated to basketball practice itself. In-season training intensity and volume is different from pre-season training. Maintaining strength guarantees that the athlete makes it through the season without interruption. When the athlete is in-season they need to maintain the build and skills they developed leading up to this point. Explosive exercises, plyometrics, and agility drills are part of the pre-season phase. But athletes need to use the strength they developed for sport specific movements now.įorce production contributes to strength. Being able to bench press a lot of weight is great. During this phase, coaches focus the program on using sport specific exercises.Īs a coach, you understand the importance of both lower and upper body strength. This is where basketball skills become front of mind. Pre-seasonĪs the pre-season approaches, athletes prep for the actual season. The goal is to help athletes build muscular strength for injury prevention. Muscular strength is achieved by using high intensities with low rep ranges. This helps to build and maintain a solid foundation.Īfter 4-6 weeks of hypertrophy training, athletes often move into the strength phase for 6-8 weeks. Rep ranges usually stay on the higher end. Off-season basketball training encompasses low to moderate intensity exercise. Building muscle tissue helps establish a foundation so you can increase the overall intensity of training. During this phase, each athlete focuses on hypertrophy training. The beginning phase of the strength program is executed during the off-season. To progress each athlete through a strength and conditioning program, structure it by time of season and training phases. Just like starting a basketball program needs lots of planning and management. Taking an entire basketball team through a strength program can be demanding. Plyometric training will transfer to each position's unique demands. This helps all positions, including an athlete's vertical jump. But an exercise like a squat can help any athlete develop stronger legs. Phases of Strength ProgramĪs a general overview, different positions in the sport might require different training techniques. Let's take a closer look at some of the phases a basketball strength program encompasses. If you are a strength and conditioning coach, your goal should be to progress each athlete accordingly. These are just a few components to a strength and conditioning program for basketball. A basketball athlete needs to focus this exercise on explosiveness, change of direction, and force absorption. This is where each athlete can fully commit to a strength training program. Normally, the off-season for athletes is a time where they can focus on improving sport performance traits. Weight training is a major component to a basketball program. Though attaining basketball strength takes more than just showing up for practice. ![]() Whether you are the head coach, assistant strength coach, or position coach you need to help every athlete to show up for practice and train effectively. A strength coach for basketball must motivate, educate, and inspire athletes to become better.
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