Strength and Conditioning for Basketball:
Science & Practice
Adriano Vretaros
Strength and Conditioning Coach
2020
Strength and Conditioning for Basketball
Characteristics - I
1)- Team and Contact Sport
2)- Sport of Strength and Speed
3)- Mixed Bioenergetic System (anaerobic\aerobic)
4)- Acyclic and Intermittent Actions
5)- Changes of Direction and Jumps
6)- Medium-to-High Intensity Actions
7)- Different Playing Positions
8)- Actions With Ball and Without Ball
Strength and Conditioning for Basketball
Characteristics - II
BASIC
Movement Patterns
SPECIFIC
Movement Patterns
- running, jumping,
change of direction, etc
- dribbling, shooting,
passing, throwing,
rebouding, blocking, etc
(Adapted from Ozen et al, 2020)
Strength and Conditioning for Basketball
Athletic Performance - I
Physical
Domain
Individual
Psychological
Domain
Technical
Domain
Athletic
Condition
Collective
Tactical
Domain
Strength and Conditioning for Basketball
Athletic Performance - II
Psycho-Morphofunctional
Adaptation of the Player
(Gomes, 2009)
Organization
Control
Structuring
TRAINING
Strength and Conditioning for Basketball
Athletic Performance - III
S&C:
(Adapted from Jukic et al, 2020)
- Improve the morphological, neuromuscular and bioenergetic aspects
- Injury prevention and reduction
- Use recovery strategies from training and competitions
- Provide physical conditions for the development of
technical-tactical aspects
- And other issues.
Strength and Conditioning for Basketball
Athletic Performance - IV
Problems of the Contemporary Sports Preparation Process:
●
●
Congested competition calendar
The great number of travels to participe in the
games
High fluctuations in the peak performance
●
●
●
Increase in the number of injuries
Impossibility of realizing long-term team
development
(Adapted from Jukić et al, 2018)
Strength and Conditioning for Basketball
Science & Practice
STRUCTURED
TRAINING
Analytical
Approach
- Bioenergetic
- Conditional
- Cognitive
- Emotional-Volitional
- Coordinative
- Expressive-Creative
- Socio-Affective
- Mental
Holistic
Approach
Scientific Bases + Practice + Experience + Art= RESULTS
(Adapted from Tarragó et al, 2019)
Strength and Conditioning for Basketball
The Heterochronicity of Shape - I
PERSONALIZATION
of
Strength and Conditioning
Training
(Adapted from Jukic et al, 2020)
Intra-Individual
Variation
Individual Variation
in Exercise Response
“True”
- High Responders
- Low Responders
Inter-Individual
Variation
“False”
Strength and Conditioning for Basketball
The Heterochronicity of Shape - II
1)- Team Readiness
2)- Team Shape
3)- Team's Results in Matches
4)- Competition as a Training Stimulus
5)- Technical-Tactical Training as an Important Physical
Stimulus
*** Individualized Training Programs for Each Player ***
(Adapted from Jukic et al, 2020)
Strength and Conditioning for Basketball
The Heterochronicity of Shape - III
Hypothetical Development of the Team and Individual Shape of the Players
(Adapted from Jukic et al, 2020)
Strength and Conditioning for Basketball
The Heterochronicity of Shape - IV
Benefits of Personal Strength and Conditioning Coach Work
After a Two-Season Cycle
(Adapted from Grazioli et al, 2019)
Better Physical
Status
Training-Injury
Prevention Paradox
Other Aspects
Best Financial
Valuation of the Player
Lower Injuries
Increased Participation
in Games
Better Technical
Availability
Strength and Conditioning for Basketball
Biological Principles
1)- Biological Individuality
2)- Adaptation
3)- Overload
4)- Progressivity
5)- Interdependence Volume and Intensity
6)- Specificity
7)- Concurrently
8)- Trainability
9)- Variability
10)- Reversibility
11)- Continuity
Strength and Conditioning for Basketball
Training Models - I
METABOLIC
Training
MOVEMENT
Training
Strength & Conditioning
for
BASKETBALL
BIOMECHANICAL
Training
STRENGTH
Training
Strength and Conditioning for Basketball
Training Models - II
MOVEMENT
Training
- Learning, proprioception,
mobility, stability and control
Strength and Conditioning for Basketball
Training Models - III
METABOLIC
Training
- Cardio-physiological stress
(ATP-PC, glycolytic and
aerobic endurance)
Strength and Conditioning for Basketball
Training Models - IV
BIOMECHANICAL
Training
- Change of direction, acceleration,
deceleration, shuffling, backpedal, sideways running,
jumps, agility, and speed
Strength and Conditioning for Basketball
Training Models - V
STRENGTH
Training
- Anatomical adaptation, hypertrophy,
maximal strength, power and
power endurance
Strength and Conditioning for Basketball
Training Sessions - I
TRAINING SESSION:
●
Warm-Up (~15-20 min)
1)- Movement Training
MAIN PART
2)- Metabolic Training
3)- Biomechanical
Training
4)- Strength Training
●
Cool Down (~10-15 min)
Strength and Conditioning for Basketball
Training Sessions - II
WARM-UP
COOL-DOWN
- Activation
- Functional Movement Screen
- Functional Range Conditioning
- Movement Competency Screen
- Myofascial
Self-Release;
- Injury Prevention Exercises
- Running, Sprints and
Plyometrics
- Stretching
(dynamic and static)
- Yoga
- Walking
Strength and Conditioning for Basketball
Scientific Team
MULTIdisciplinary
INTERdisciplinary
TRANSdisciplinary
(Adapted from Buekers et al, 2017)
Strength and Conditioning for Basketball
Structuring the Practice - I
S&C PRACTICES:
PRE-Season – (5-6 sessions per week) - EXTENSIVE
●
●
INITIAL Season – (3-4 sessions per week) – EXT + INT
●
●
MID Season – (2-3 sessions per week) – EXT + INT
END of Season – (2 sessions per week) - INTENSIVE
●
OFF-Season – (Individual Loads)
Strength and Conditioning for Basketball
Structuring the Practice - II
Team Players:
●
●
G1 (starting players)
G2 (non-starting players)
●
(?)%
VETERAN Players
G3 (rotation players)
(?)%
YOUTH Players
Strength and Conditioning for Basketball
Periodization - I
PERIODIZATION
MODELS
Selective
Loads
Blocks
(Alves, 2010)
(Gomes, 2002)
Conjugated
Reverse
(Issurin, 2010)
(Arroyo-Toledo et al, 2012)
Strength and Conditioning for Basketball
Periodization - II
- MACROcycle
3,4,6,8 months
or
?
- MESOcycle
01 month
- MICROcycle
01 week
Strength and Conditioning for Basketball
Periodization - III
MICRO
1,2,3,4
MICRO
1,2,3,4
MESO
01
MESO
02
MESO
03
MESO
04
MESO
05
MACROCYCLE
PRE
SEASON
GENERAL
Preparatory
Period
Perio
SPECIFIC
Preparatory Period
REGULAR
SEASON
COMPETITIVE
Period
OFF
SEASON
TRANS
Period
Strength and Conditioning for Basketball
Periodization - IV
- ORDINARY
(Stimulating Loads)
Types of
MICROCYCLES
- SHOCK
(High Levels of
Physical Stress)
- STABILIZER
(Maintenance Loads)
- REGENERATIVE
(Taper Loads)
Strength and Conditioning for Basketball
Periodization - V
EXAMPLE - 01
MICRO
01
02
03
04
05
06
07
08
TYPE
ORDIN
ORDIN
ORDIN
REGEN
ORDIN
ORDIN
ORDIN
REGEN
EXAMPLE - 02
MICRO
20
21
22
23
24
25
26
27
TYPE
ORDIN
ORDIN
REGEN
ORDIN
ORDIN
REGEN
ORDIN
ORDIN
EXAMPLE - 03
MICRO
30
31
32
33
34
35
36
37
TYPE
ORDIN
ORDIN
STABIL
REGEN
ORDIN
ORDIN
STABIL
REGEN
Strength and Conditioning for Basketball
Periodization - VI
NBB – Brazilian Championship:
●
SEASON: ~9 months
●
2 games per week **
and\or
●
1 game per week
Strength and Conditioning for Basketball
Periodization - VII
●
Number of Weekly Games (NBB - Brazilian Championship):
●
2 GAMES PER WEEK (EXAMPLE - 01)
s-RPE (AU)
Night
G
A
M
E
Afternoon
G
A
M
E
R
E
S
T
Strength and Conditioning for Basketball
Periodization - VIII
●
Number of Weekly Games (NBB - Brazilian Championship):
●
2 GAMES PER WEEK (EXAMPLE - 02)
s-RPE (AU)
Night
G
A
M
E
Night
G
A
M
E
R
E
S
T
Strength and Conditioning for Basketball
Periodization - IX
Number of Weekly Games (NBB - Brazilian Championship):
●
1 GAME PER WEEK (EXAMPLE - 03)
Afternoon
s-RPE (AU)
●
G
A
M
E
R
E
S
T
Strength and Conditioning for Basketball
Periodization - X
N
Microcycle Strategy with Match Congestion
●
Microdosing Training
“Minimum Effective Dose”
Muscle Activation
Post-Activation
Potentiation (PAP)
Strength and Conditioning for Basketball
Periodization - XI
●
Nof Biomotor Capabilities
Hypothetical Distribution
Strength and Conditioning for Basketball
Tactical Periodization - I
TACTICAL
PERIODIZATION
Game Model
CENTRAL COMPONENT
(Tactical)
SUBORDINATE COMPONENT
(Fitness + Technical)
(Adapted from Marques Junior, 2007 ; Pivetti, 2012)
Strength and Conditioning for Basketball
Tactical Periodization - II
Game Model
Methodological
Conception of Training
Functional
Morphocycle
1)- Principles
2)- Sub-Principles
(Adapted from Pivetti, 2012 ; Santana, 2008)
Strength and Conditioning for Basketball
Training Load - I
1)- Monitor the training and matches demands;
2)- Analyze the levels of fatigue presented by the
players;
3)- Manage and create adjustments to players'
workloads;
4)- Prescribe appropriate recovery sessions and
strategies.
(Edwards et al, 2018)
Strength and Conditioning for Basketball
Training Load - II
●
What is LOAD?
Load is any stressor that acts on the athlete's body
through functional reactions of a certain
intensity and duration.
(Adapted from Gomes, 2009)
Strength and Conditioning for Basketball
Training Load - III
LOAD
Physical
Chemistry
Psychological
()
Strength and Conditioning for Basketball
Training Load - IV
PHYSICAL
LOAD
PSYCHOLOGICAL
LOAD
CHEMISTRY
LOAD
- External
- Internal
- Mood
- Stress
-Wellness
- Etc
- Food
- Supplementation
- Medicines
- Etc
Strength and Conditioning for Basketball
Training Load - V
PHYSICAL LOAD
(Adapted from Reina et al, 2019)
EXTERNAL
Load
INTERNAL
Load
Mechanical
Load
Physiological
Load
1)- Objective
2)- Subjective
Strength and Conditioning for Basketball
Training Load - VI
●
●
●
Distance traveled in matches;
The average number of minutes played;
●
●
EXTERNAL LOAD:
The total number of games played;
The average speed at with a player ran during games;
●
The average number of field goals attempted;
●
Accelerations, decelerations, jumps, etc
Volume + Intensity + Density + Complexity
Strength and Conditioning for Basketball
Training Load - VII
●
●
INTERNAL LOAD:
Daily Wellness Questionnaire:
Collected Daily in the Morning
- Muscle Soreness
- Sleep Quality
- Mood State
- Energy Levels
- Stress
Score: 0-3
Maximal Score: 15
(Adapted from McGhan et al, 2019)
Strength and Conditioning for Basketball
Training Load - VIII
Internal Load
Sleep Quality
(Adapted from Medeiros & Santos, 2017)
Strength and Conditioning for Basketball
Training Load - IX
●
INTERNAL LOAD:
S&C
Sessions
END
T&T
Sessions
s-RPE
(0-10)
Individualized by player
(Foster et al, 2001)
END
Regenerative
Sessions
END
Matches
END
Strength and Conditioning for Basketball
Training Load - X
●
INTERNAL LOAD:
Session Length (min)
X
s-RPE=
AUs
Acute:Chronic Workload Ratio
(ACWR4,3,2)
(Gabbett & Whiteley, 2017)
(Ferioli et al, not published)
- Daily Control
- Weekly Control
- Load Adjustment
ZONE 01: ~ 0,6 – 1,3
ZONE 02: ≥ 1,5
Strength and Conditioning for Basketball
Training Load - XI
●
INTERNAL LOAD:
SPECIFIC
Workload Ratios
“sweet spot”:
*** 1,0 – 1,5 ***
(Weiss et al, 2017)
RESULTS:
- (≤0,5) – 1,5 times more injured players
- (0,5-0,99) – 1,4 times more injured players
- (≥1,5) - 1,7 times more injured players
Strength and Conditioning for Basketball
Training Load - XII
●
INTERNAL LOAD:
- Training
Sessions
HEART RATE
- Regenerative
Sessions
- Friendly Matches
- Official Matches
???
Strength and Conditioning for Basketball
Training Load - XIII
●
INTERNAL LOAD:
CMJ and\or SJ
Micro01
Micro02
Micro03
Micro04
Micro05
Micro06
Strength and Conditioning for Basketball
Training Load - XIV
Power Endurance Test
(Boyle, 2018 ; Hespanhol et al, 2017)
●
●
Half Squat Jump
Elasticity Index (EI) (5 jumps or 4x15 seconds)
EXAMPLE:
●
Maximum Vertical Jump= 65,0 cm
●
Jumping Average= 54,6 cm
●
EI= 0,84 or 84,0%
Strength and Conditioning for Basketball
Training Load - XV
Reactive Strength Index
●
●
Drop Jump Test (20*,30, 40*, 50* cm)
RSI= fligth time (m\s) \ contact time (m\s)
*** Player's Reactive Strength Index Profile ***
Strength and Conditioning for Basketball
Training Load - XVI
Horizontal Jump (Single-Leg)
●
●
Frontal Horizontal Jump
●
Lateral Horizontal Jump
Asymmetry Between Legs (>10%) ***
Strength and Conditioning for Basketball
Training Load - XVII
Fatigue Index
●
Fatigue Index (%)=(T-highest - T-lowest\T-highest) x 100
Attempt
CMJ Test (cm)
01
38,6
02
39,0
03
37,8
04
38,5
MEAN:
38,4
Fatigue Index=
3,07%
Strength and Conditioning for Basketball
Training Load - XVIII
n=37 Youth Female Basketball Players
Acute Effects of Matches on Physical Performance
(Adapted from Izquierdo & Redondo, 2020)
Strength and Conditioning for Basketball
Training Load - XIX
●
●
INTERNAL LOAD:
Biochemical Markers:
1)- Testosterone\Cortisol Ratio
2)- Testosterone Total
3)- Cortisol
4)- Phosphocreatiane Kinase
5)- And other
Strength and Conditioning for Basketball
Training Load - XX
●
INTERNAL LOAD:
Spanish Elite Basketball Players (n=08 male)
2007\2008 Season (Adapted from Schelling et al, 2014)
TT: η2par=0,98, p<0,01*
T\C Ratio: η2par=0,26, p<0,05 **
Strength and Conditioning for Basketball
Training Load - XXI
●
●
●
INTERNAL LOAD:
Monotony Index= Weekly Mean Training Load\SD
Training Strain= Weekly Training Load x Monotony
(Haddad et al, 2017)
Strength and Conditioning for Basketball
Training Load - XXII
Athlete: A
CONDITIONING
ACTIVITY LOAD:
DURATION
●
INTERNAL
(min)
s-RPE
TRAINING
LOAD
Sunday
REST
0
0
0
Monday
Strength Training
60
6
360
Tuesday
Metabolic Training
40
8
320
Wednesday
Strength Training
90
7
630
Thursday
Biomechanical Training
40
7
280
Friday
Movement Training
50
4
200
65
8
520
Saturday
Warm-Up + GAME + Cool Down
Total Weekly
Load (AUs)
--
--
--
2310
Monotony
Index
--
--
--
2,63
Strain
--
--
--
6075
Strength and Conditioning for Basketball
Training Load - XXIII
●
IGame Schedule Congestion
Analyzing Workloads During
(Adapted from Fox et al, 2020)
Strength and Conditioning for Basketball
Training Load - XXIV
Relationship Between
●
I Physical Fitness
and Game-Statistics Indexes
(Adapted from Gomes et al, 2017)
- Players with a lower body fat percentage provided
more assists (r=-0,62) and steals (r=-0,63).
- Maximal strength and muscular power of the players
are correlated with blocks (r=0,67) and steals (r=0,63).
- Players' agility levels are related to success in two-point
field goals (r=-0,65), free-throws (r=-0,61), and steals (r=-0,62).
- Players of high stature (r=0,68) and great lean mass (r=0,64)
have a high degree of relationship with blocks.
Strength and Conditioning for Basketball
LOW
Internal Workload
HIGH
Monitoring Cycle - I
●
LOW
External
ExternalWorkload:
Workload
Maladaptation
Decrease Load
Increase Load
Adaptation
(Gabbett et al, 2017)
HIGH
Strength and Conditioning for Basketball
POOR
Perceptual Well-Being
GOOD
Monitoring Cycle - II
●
LOW
External
Workload:
Workload
Increase
Workload
Investigate
External Factors
HIGH
Continue
Training\Playing
Decrease
Workload
(Gabbett et al, 2017)
Strength and Conditioning for Basketball
POOR
Readiness
GOOD
Monitoring Cycle - III
●
POOR
External Workload:
Perceptual
Well-Being
GOOD
Increase Mental
Preparation
Ready to
Train\Play
Extra Recovery
Increase Physical
Preparation
(Gabbett et al, 2017)
Strength and Conditioning for Basketball
Functional Assessments - I
●
Ankle Mobility + Ankle Stability
Maximal Strength (1RM SQ, BP, DL, etc)
●
●
Explosive Strength (CMJ, SJ, etc)
●
●
LESS + SEBT + YBT
Hop Tests + Askling H Test + Hamstring Isometric Test
●
Basketball-Specific Movement Screen
●
●
Tuck Jump Test
Agility (T-test, Illinois test, 505 test, etc)
●
Velocity (Speed 10,20,30m)
●
And Other
Strength and Conditioning for Basketball
Functional Assessments - II
1)- Periodicity
2)- Structural Resources
3)- Staff Resources
4)- Forms of Analysis
5)- The Culture
6)- The Communication
Strength and Conditioning for Basketball
Functional Assessments - III
Validity
Reliability
Accuracy
Precision
Strength and Conditioning for Basketball
Functional Assessments - IV
GLOBAL MONITORING
Functional
Tests
Building the
Programme
Training
Recovery
Programme
Design
Performance
Analysis
Matches
Programme
Design
Methodology for
Performance Improvement
(Adapted from Jukić et al, 2018)
Recovery
Programme
Design
Performance
Development
Strength and Conditioning for Basketball
Working the Data - I
FITNESS TESTS DATA
INDIVIDUAL
Data
PLAYING POSITIONS
Data
TEAM
Data
Strength and Conditioning for Basketball
Working the Data - II
Anthropometry and
Body Composition
Load
Management
Movement Pattern
Assessments
Game
Statistics
PLAYERS
DATABASE
Fitness
Tests
History of
Injuries
Wellness
Strength and Conditioning for Basketball
Working the Data - III
PLAYERS
DATABASE
1)- Understanding the Data
2)- Interpretation and Prediction
3)- Decision-Making
4)- Causal Inference
Strength and Conditioning for Basketball
Working the Data - IV
PLAYERS
DATABASE
Rearview
Rail
Strength and Conditioning for Basketball
Injuries - I
“Multilevel Nonlinear Complex Dynamic System”
q
b
y
a
z
f
e
n
d
s
(Adapted from Bittencourt et al, 2016)
x
Strength and Conditioning for Basketball
Injuries - II
The Importance of Injury Prevention Strategies
Player Career Longevity
Health Promotion
Different Injury Prevention Strategies
(Adapted from Ferreira de Castro, 2005)
Strength and Conditioning for Basketball
Injuries - III
Injury Management
1)- CORRECTIVE
Platform
Injury-Treatment Cycle
2)-PREVENTIVE
Platform
Preventive Strategies
3)-PREDICTIVE
Platform
Use of Predictive Tools
(Adapted from Vretaros, 2017)
Strength and Conditioning for Basketball
Injuries - IV
Types of Injuries
Contact
ACUTE
Injuries ***
Non-Contact
CHRONIC
Injuries
Strength and Conditioning for Basketball
Injuries - V
MAIN FOCUS:
- Shoulder
- T-Spine
- Ankle
- Hip
- Knee
Pr
- Back Spine
(McGill et al, 2012 ; Borowski et
al, 2008 ; Drakos et al, 2010 ;
Lu et al, 2019)
PreHab:
Individualized work
due to preventive need
Strength and Conditioning for Basketball
Injuries - VI
Causes of Ankle and Foot Injuries
(Adapted from Ito et al, 2015)
Strength and Conditioning for Basketball
Injuries - VII
Injured Ankle versus Uninjured Ankle
(Adapted from Wang et al, 2006)
Strength and Conditioning for Basketball
Injuries - VIII
Podological Characteristics and Plantar Pressure
(n=24 professional players)
(Adapted from Ramos et al, 2010)
Strength and Conditioning for Basketball
Injuries - IX
ACL INJURIES - (NCAA – 1989-2004)
n=3018 basketball players of both sexes
(Adapted from Mihata et al, 2006)
Strength and Conditioning for Basketball
Return to Training after Rehabilitation
1)- Return to
TRAINING
- Final Rehabilitation Stage;
- Re-conditioning;
- Adapted Training;
- Athlete Psychological
Safety;
- Etc
2)- Return to
SPORT
- Integral Training;
- Gradual Load Increase;
- Increase Specific Skills;
- Small-Sided Games;
- Etc
3)- Return to
PERFORMANCE
- Final Phase of Physical
Conditioning;
- Game Pace Acquisition;
- Gradual Return to
Matches;
- Etc
Strength and Conditioning for Basketball
Recovery Strategies - I
- Intensive
Training
●
- High Density
of Matches
- Travels
To optimize the physiological regenerative processes
it is necessary to understand the specific mechanisms of
fatigue.
(Adapted from Calleja-González, 2017)
Strength and Conditioning for Basketball
Recovery Strategies - II
Myofascial
Self-Release
Post-Training
Recovery
Strategies
Yoga
Nutrition +
Supplementation
Myofascial
Self-Release
Post-Matches
Cryotherapy
Nutrition +
Supplementation
Strength and Conditioning for Basketball
Work Philosophy
●
●
Team work
Processes (training) + Final product (match results)
●
●
●
●
Open mind to listen (learning)
Open mind to adapt (creativity)
●
Stimulating environment
●
Understand your athlete
Help your athlete to achieve goals
Always seek the solution, not the problem !!!
Strength and Conditioning for Basketball
Final Considerations
●
- The strength and conditioning coach must know
the team's playing style to guide their
physical conditioning program.
- A continuous process of monitoring training loads
and injury risks will allow for better decision making.
- It is possible to achieve high levels of physical fitness
of the players without abusing their health status.
(Sánchez-Sánchez, 2007)
Strength and Conditioning for Basketball
Final Considerations
●
THANKS!!!
FACEBOOK: adrianovretaros01
●
●
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TWITTER: @adrianovretaros
INSTAGRAM: @adrianovretaros
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E-Mail: avretaros@gmail.com