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Strength andConditioning forBasketballJan Legg5/13/2016Coaches Conference 20161
Strength and Conditioning (S&C) with theOpals and Centre of Excellence (COE). Working within a service team. Practical take home S&C methods toimplement with your athletes.5/13/20162
Opals Centre of Excellence The aim of the Opals Centre of Excellenceis to produce Opals Provide full time residential scholarships Provide full time training environment forEmerging Opals (March-September) Provide rehabilitation for Opals5/13/20163
Opals Centre of Excellence Daily training environment with aservice provider team. Individual Performance Plan (IPP)underpinning athlete progressionand progress towards Opalsphysical standards. Example IPP 5/13/20164
Individual Performance PlanTECHNICAL PLANWHATHOWPull up mid range left and right hand 50 makes on L and R each day 100Ball handling left/Right handInside out, cross over and thencombo inside out cross overWorking on onball screens left and 30 makes on each side and 30 makesright side and middle left and rightmiddle L & R, 10 pull ups, 10 lay upsand 10 3pnt shots in the 30 makesFocus decision making – when toPlay 3 v3 and 4 v 4 and 5 v 5 nopass and when to shoot off thestructuredribble and on ball screensFocus – on defensive containment1 v 1 playFree throws50 free throws per day5/13/2016COMMENTS3 – 5 times per week3 – 5 times per week3 – 5 times per week1-2 times per week1-2 times per weekKeep track of %5
Individual Performance PlanATHLETIC DEVELOPMENTWHATImprove overall strengthMaintain quickness and agilityMaintain endurance5/13/2016HOWCOMMENTSIncreased gym workload throughout 3 x weekoff-season.Complete agility sessions weekly.2 x week, contact Jan if not providedthrough WNBL clubHigh intensity interval running as2-4 x weekprescribed alongside continued courtwork throughout off-season.6
OPALS FITNESS STANDARDS 2014 – 2016OPALSSkinfolds(mm)VerticalJump (cm)756085708570Guard (1-2) es (5) 50534651Line20mDrill/Suicide .03.603.4030.5Yo YoDistance(m)158018001360150011801220Yo YoLevel17.818.216.817.216.216.4 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 thresholdTest dateHeight171.0171.15/13/2016171.1WeightSkinfolds Agility60.861.061.765.3 64.5 67.3 2.993.262.89 Verticaljump54 43 54 Line drill29.8 27.8 26.5 20msprint3.25 3.21 3.19 Yo Yo18.6 20.3 20.3 Sit andReach1512712
Opals COE Training Load Working towards the Opals physicalparameters, in alignment with eachathlete IPP. Athletes complete strength training 3-4 xweek. Throughout SEABL season strength workmaintained 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 ensureathletes are tracking in the right direction. Aim is to increase the athleticism in theWNBL and consequently improve thecompetition standard. Program for athletes when competing forthe Opals in international season.5/13/20169
Opals S&C – Monitor Training Load Important to track training loadthroughout the year to ensure adequatecondition for camps/competitions and tominimise injury risk. To do this we use AMS; a web-basedsoftware package that allows us to collectdata from our athletes on wellness andtraining loads.10
Opals S&C – Monitor Training Load Training loads are recorded followingevery session with RPE (1-10) x time. It’s important to have normalized trainingloads and avoid large peaks or troughs.11
Opals Culture and Support Team “World Class Fitness” Driven from the top basketball coachsupport and buy in essential. Communication essential All support staff need to send the samemessages.12
How can you support the Opals culture? Create a pathway forsuccess. Engage in thedevelopment of athleticqualities. Reinforce thatmovement skills areimportant. Attend strengthsessions.5/13/201613
Why do S&C To develop thephysicalcharacteristics tooptimise trainingand maximiseperformance5/13/201614
Why do S&C Improves force production and movementeconomy– Muscle activation coordination– Neuromuscular efficiency– Mechanical efficiency Injury minimisation– More effective movement patterns– More efficient uses of the muscle tendoncomplex– Lower loading across system15
Implementing S&C in DTE Warm Up’s! These movement skills can beintroduced at a young age Completing these skills regularly beforeevery practice and game. Create good habits.16
Implementing S&C in DTE Technique– Movement pattern– Intent Integrated with sportspecific program Consistent long termprogramming5/13/201617
Implementing S&C in DTEDevelops the physical characteristicsneeded for current training andperformanceDevelops the physicalcharacteristics needed forfuture training andperformancePerfect the basics as they form the basisof all future training5/13/201618
Key Movement Patterns Jumping and landing skills are typicallypoor with younger athletes 5/13/201619
Key Movement PatternsSquatsBroomstick OH SquatIn Line LungeSL Glute BridgePushupsProne Hold5/13/201620
Example Warm UpIncorporating Movement Skills, Lower Body FocusJog court and back x 2Walking Lunges to half court: Toe and knees point forwardHips square, chest upGradually increase length of lunge with each step21
Example Warm UpSingle Leg Glute Bridge 2 sets of 8/leg: Hips squareFull range of motionStraight line between shoulder, hip and knee.22
Example Warm UpSide Lunge back to baseline Increase range with each stepFeet to point forwards throughoutKnee to wall calf mobility 10/leg Heel remains on ground, try to increase distance between toe and wall.23
Example Warm UpSquats 10 Feet just wider than shoulder widthChest upHips back, knees forward over toesDepthHeels Down24
Example Warm UpStep to vertical Jump 3/leg Soft Landing, absorbStrong 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 each5/13/2016 Jump into air and upon landing partner will bump you.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 air25
Example Warm Up 2Incorporating Basketball Skills with Movement SkillsJog court and Back x 2Walking Lunges with bounce 2/direction under each stride 5/leg Toes and knees point forwardHips Square, chest upBounce ball under each lunge backwards and forwards twiceGradually increase length of lunge with each step26
Example Warm UpSide Lunge with bounce 2/direction under each stride 5/leg Increase range with each stepFeet to point forwards throughoutBounce ball from behind body to in front of body and back twice per lunge27
Example Warm UpSquat Hold with Basketball Figure 8’s 5/dir Chest upHips back, knees forward over toesMaintain depth throughout figure 8.Heels Down28
Example Warm UpSingle Leg Glute Bridge – foot on basketball 2*8/leg Hips squareFull range of motionKnee to Wall Calf Mobility 10/legHeel remains on ground, try to increase distance between toe and wall29
Example Warm UpSingle Leg Figure 8’s 4/dir/leg On one leg, complete figure 8’s around bodyTry to minimise number of ground touches with non supporting leg5/13/201630
Example Warm UpSingle Leg Partner Basketball Passes 2*15/leg 5/13/2016Keep knee off lock when completing passesTry to minimise number of ground touches with non supporting legCan complete 1 set with foot locked on spot and then 1 set with athlete hopping31
Example Warm UpPushups with hands on basketball 8 5/13/2016Maintain a straight line between shoulders, hips and anklesGood range of motion, chest touches basketball32
Want to know more? Warm up resources available Australian Strength & Conditioning Courses (Level 1) https://www.strengthandconditioning.org/index.php Jan.legg@ausport.gov.au5/13/201633
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 .
