If you choose to run, perform these activities on a track or grass surface to alleviate stress on the knees. This type of training should be executed 3-4 days per week and can involve activities such as running, biking, hiking and swimming. Stage One: Cardiovascular Training (Aerobic Work)Ĭardiovascular training is crucial in order to build a solid base of conditioning. Sprint (Interval) Training: (Anaerobic Work).Cardiovascular Training: (Aerobic Work).The following are guidelines for an off-season basketball cardiovascular program, which is designed to increase the endurance and efficiency of your cardiorespiratory system. Coach Falsone details his cardio workout for the Rockets and Comets. Impact factor = 2.For every activity there is a specific way you should train to get maximal, timely results. Journal of Strength and Conditioning Research. J Strength Cond Res XX(X): 000–000, 2015 Source Acute effects of two different resistance circuit training protocols on performance and perceived exertion in semiprofessional basketball players. Referencesįreitas, TT, Calleja-Gonza ́ lez, J, Alarco ́ n, F, and Alcaraz Ramo ́ n, PE. Rest can consist in one week without resistance training or 2 weeks of low-intensity circuit training every 6-8 weeks. In conclusion, an important part of any training program is the rest time. However, high-intensity circuit training can be performed with the aim to develop perfect technical skills under fatigue conditions. On the other hand, a power circuit training does not affect these capacities, therefore, it can be considered as the most appropriate option of training before a competition. In particular, high-intensity circuit training can worsen jump performance, agility and shooting accuracy. jump).During the season, strength exercises are performed only to maintain muscular power.ĭespite the importance of resistance training, strength exercises can affect technical skills negatively due to neuromuscular fatigue. plyometric training, circuit training) without more than 120 ground contacts per session (e.g. Exercises are performed with bodyweight only, using different methods (e.g. In this phase, muscular strength has to be converted into muscular power. In the late pre-season phase, players can work all together. Exercises are performed with loads of 80-90% of 1-RM, 3 day per week for 1 month. The second phase, early pre-season, aims to build the maximal strength of each player. Exercises are performed with low-intensity exercise, about 50-60% of 1 maximal repetition (1-RM), 2 or 3 times per week. It is characterized by functional strength with the aim to strengthen stabilizer muscles, balancing the right and left sides of the body together with a stable action of flexors and extensors muscles, especially for lower limbs. The first and most important phase of the strength programme is the off-season training. Moreover, individual and team programmes are developed to optimize the improvement of each player. Strength training is a fundamental element for the physical conditioning of basketball players, its purpose is to improve explosive power and acceleration/speed around the court, and to reduce the risk of joint and tendon injuries.During the season, resistance training and power training are performed in different periods. Basketball players’ physical conditioning is focused on enhancing aerobic capacity, speed, agility, muscular strength and power. Basketball is a team sport characterized by high intensity activities such as jumping, sprinting, shuffling and direction changes.
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