Pre-Season Training for Basketball: Preparing the athlete for the demands of the
season.
Glenn Harris, MS, CSCS
Head Coach, Strength & Conditioning
Boston University Athletics
Contact Information:
Department of Athletics
285 Babcock St.
Boston, MA 02215
Office: 617-353-6454
Fax: 617-353-5286
Email: harrisgr@bu.edu
Keywords: Basketball, Strength, Conditioning, Tempo, Volume, Intensity
Author’s Bio: Glenn Harris is the Head Coach of Strength and Conditioning at Boston
University in Boston, MA.
Basketball is a fast paced game. Up and down action on the court, defensive
positioning down low under the basket combined with pure hustle for loose balls on
the floor make the sport of basketball one of the most exciting sports to watch. For
the strength and conditioning coach working with basketball players, the
responsibility of designing a program that will make them better athletes for their
sport is rewarding. Flexibility, conditioning, speed, quickness and agility along with
strength and power are the areas of emphasis when designing the Boston University
Basketball strength and conditioning program.
Training for basketball is a year long commitment. I define our training year,
beginning in the summer as the off season component to the year. The training year
will then go into the pre-season, which will encompass approximately six weeks of
training from the beginning of the school year until the start of formal practices. The
in-season takes place from the first day of practice until the last game in March.
Finally, the post-season occurs from the end of the season until the end of the school
semester, usually ending the first week of May. Each component to the training year
carries a high level of importance. For the purposes of this article, our pre-season
program will be the point of focus.
The pre-season training period commences at the start of September and will
continue until the middle of October. This phase will typically last six weeks,
fluctuating occasionally due to changes in the start time of the school semester and
the start time of the first official practice which occurs in the middle of October.
Objectives
Prior to beginning the pre-season, it is important to list the objectives that are to be
accomplished during this phase. Once the objectives have been listed, it becomes
easier to outline and design a program that is specific to the task at hand.
The objectives for the pre season program are:
•
•
•
•
•
Prepare the team for the practice volume
Improve sport specific speed and conditioning.
Improve flexibility.
Improve core strength.
Improve total body strength and power.
Knowing the objectives, the strength and conditioning coach can now begin the
program design process. Addressing each of these objectives with a periodized
approach to progression, while implementing functional exercises, will help the
athletes reach the level of in-season fitness needed for the beginning of practice.
Warm-up & Stretch
Each workout will begin with a dynamic warm-up. The intent of the warm-up is to
gradually increase the athlete’s body temperature and increase their kinesthetic
awareness. The warm-up will vary daily to help ensure that the athletes are
enthusiastic about doing something new for the day. During the five scheduled
sessions for the week, the team will participate in one of three warm-ups:
Continuous (Table 1), Agility Ladder (Table 2), Hurdle Mobility (Table 3).
Following the warm-up routine for the day, the team will then do a stretching routine
(Table 4). An important area of focus when working with basketball players is the
attempt to improve overall flexibility. It is important to note that improving
flexibility is a year long process not isolated to a particular cycle of the training year.
Table 1. Continuous Warm-Up
2 x 20yd ea.
High Knee Walk
High Knee Skip
High Knee Run
Butt Kicks
Straight Leg Walk
Backwards Skip
Backwards Run
Carioca
Defensive Slide
Table 2. Agility Ladder Warm-up
In-In / Out-Out:
Fwd & Bkwd
Left & Right
Cross-over Front:
Fwd & Bkwd
Cross-over Behind:
Fwd & Bkwd
Can-opener:
Front Leg In
Back Leg In
Shuffle
Fwd & Bkwd
Scissors
Left & Right
Hop Scotch
Fwd & Bkwd
Table 3. Hurdle Mobility
Forward
Right leg lead
Left leg lead
Lateral
Right leg lead
Left leg lead
Backward
Right leg lead
Left leg lead
Hurdle Mobility
Table 4. Stretching Routine
Each movement done for 10 repetitions
Or stretch is held for 10 – 15 seconds
Arm Circles
Thumbs up and forward
Thumbs down and backward
Standing Trunk Rotation
Right and Left
Leg Swings
Forward & Backward
Side to side
Standing V Stretch
Down to the Right, Left, & Middle
Seated V Stretch
Down to the Right, Left & Middle
Seated Right Leg In
(Pulling the knee to the chest)
Seated Left Leg In
(Pulling the knee to the chest)
Lying Piriformis Stretch
Right and Left
Lying Trunk Twist
Feet flat on the floor and knees bent 90*
Butterfly Groin Stretch
Gastroc Stretch
Right and Left
Standing Hip Flexor
Right and Left
Conditioning
Although there will be individual workouts and pick-up games during the pre-season,
there will also be three days of conditioning during the week. Conditioning will occur
on Monday, Wednesday and Friday on an Airdyne Stationary Bike. Conditioning on
Monday and Friday will be interval based and will be done before the strength
training workout. Wednesday’s workout will only be conditioning involving a longer
steady state workout.
Monday and Friday’s bike intervals (Table 5) will be performed using the Tabata
principle. A Tabata workout consists of 20 seconds of maximum intensity exercise,
followed by 10 seconds of rest, repeated without pause 8 times for a total of four
minutes. Dr. Izumi Tabata and a team of researchers from the National Institute of
Fitness and Sports in Tokyo, Japan conducted the groundbreaking 1996 study,
published in Medicine and Science in Sports & Exercise. The Tabata bike workouts
are specific to basketball. Basketball is an interval based sport with quick bursts of
sprints and stops. Also, a Division I college basketball game is broken down into
approximately 4 minute segments due to media timeouts. Therefore, we have built
on the original Tabata principle and performed multiple 4 minute bike workouts over
the course of the pre-season. In the attempt to increase the carryover effect of
training from the weight room to the basketball court, each 4 minute set is separated
with a 2 minute rest period, similar to the media timeout during games.
Table 5. Tabata Bike Intervals
:20 seconds HARD / :10 seconds Rest
2 Minutes Rest between sets
Monday
Friday
Wk1
1x8
Wk2
1x8
2x8
Wk3
2x8
2x8
Wk4
3x8
3x8
Wk5
4x8
4x8
Wk6
Rest
Week
Wednesday’s bike workout is focused on a steady state effort. Using the Airdyne
bike as the mode of training, the team has to ride 7 miles and record the time in
which it takes them to complete the ride. The approximate time to finish a 7 mile
ride is 20 minutes. Again, being specific to the sport of basketball, one half of a
collegiate basketball game is 20 minutes therefore we perform a conditioning
workout that is similar in time to the game. During the pre-season, I will record the
times of the players and look at their improvement over this period.
Strength Training
Strength training workouts occur 4 days per week in the pre-season on Monday,
Tuesday, Thursday, and Friday. During the off-season there is more emphasis on
traditional total body strength; however, during the pre-season the focus of the
strength training is on functional strength. Many of the exercises that we do in our
program are unilateral. Single leg, single arm, and core stability exercises dominate
our program during the pre-season. These exercises are specific to the demands
that will be placed on the players during the season. Each player has a workout
sheet individualized to their previously tested 1 repetition max (1RM). Strength
testing occurs at the end of the summer in order to have a quicker transition to the
pre-season. Because of the short amount of time from the beginning of the
semester to the beginning of scheduled practices, being able to test the team at the
end of the summer allows for an extra week of training during the pre-season
because we are not spending a week for testing. Having the extra week during the
pre-season allows for 6 weeks of training which will be divided into two separate
phases of strength training. Phase one of the strength training program is seen in
Table 6 and 7. Phase two is seen in Tables 8 and 9.
Volume and Intensity
Monitoring the volume and intensity of the workouts is extremely important.
Basketball players have a tendency to play a lot a basketball on their own. Whether
it is in pick-up games, individual workouts, or a simple shooting practice, the volume
seems to always be on the high side when looking at workouts. Although it sounds
simple, volume is volume. When the volume on the court is high, the volume in the
weight room must be lowered. During phase one of the pre-season program, the
strength training volume is higher than the volume in phase two. On-court volume
has not increased at this point. One of the objectives of phase one is to prepare the
athletes for the demands of the upcoming season by progressively building up their
training volume. As the team moves into phase two of training, the strength training
volume decreases in conjunction to the increase of on-court volume. Making this
adjustment in volume helps the athletes reduce fatigue from the weight room in
order to be prepared for the upcoming practices.
Communication
Finally, in order to have a successful program, there has to be effective
communication between everyone involved in the program. From the strength and
conditioning coach to the athletic trainer to the coaching staff, communication is a
key to the success of the program. Having a daily update with the inner circle is
helpful with staying on top of any issues that may occur during the workout or at
other times.
At Boston University, I am fortunate to be part of a great staff which includes the
basketball coaches and sports medicine. Our staff works together in all facets of the
program including basketball, strength and conditioning, and rehabilitation to make
sure the team is ready for the season.
Table 6. Phase 1 Pre-Season Strength & Conditioning Program (Monday & Tuesday)
TERRIER BASKETBALL 2008-09 PRE-SEASON PHASE 1
Name
Bench Fr. Sqt Clean BW
Pullup
100
100
MONDAY
Tempo Wk 1
Warm-up & Stretch
Continuous WU
Sumo Squat w/ Overhead Straight Arm Stretch
*attempt to squat as low as possible
Lateral Resistors (Yellow) Fr/Bk/L/R
Conditioning
Pre-season Conditioning Test (Beep Test)
Tabata Bike Intervals BIG WHEEL ONLY
(:20 sec HARD! / :10 sec Rest)
(2min rest between sets)
Strength Training
Sled Pulls (300lbs)
X
20yd
Bulgarian Split Squat
1.5.1
(Hands behind head Week 1)
(Hold Dumbbells beginning in Week 2)
pair w/
Burpee Pull-ups
1.X.1
100
100
10
Reps
Wk 2
Reps
x10
x10
x2ea
x2ea
x2ea
1x8
2x8
x4
x5ea
x5ea
x5ea
Push-up Position Alternate DB Rows
pair w/
2.0.2
Elbow Bridge w/ pulley row x10ea
2.0.2
Tempo Wk 1
Reps
1 leg DB SLDL (holding 1 DB)
Barbell Shoulder Press
pair w/
Partner Glute Ham
2 Leg Standing Belly Press
Reps
x10
x10
x10
x10
x8ea
x8ea
x8ea
x2ea
TUESDAY
Warm-up & Stretch
Hurdle Mobility Warm-up (FWD,BKWD,L,R),
W-ZigZag Agility
Stationary Spider Ham Stretch
Partner Iso-Ab Rollups
Strength Training
Backward Sled Walks - 225lbs
1 arm DB Bench Press
pair w/
Wk 3
20yd
x4
x5ea
x5ea
x5ea
20yd
x10
x10
x10
x8ea
x8ea
x8ea
x3ea
Wk 2
Reps
x4
x5ea
x5ea
x5ea
x10
x10
x10
x8ea
x8ea
x8ea
x3ea
Wk 3
Reps
5 Over and 5 Under
2x10
X
3.0.X
20yd x4
20yd
24 x5ea
25
x5ea
x5ea
2.0.2
x5ea
x5ea
x5ea
2.0.2
x6
x6
x6
SLOW
x6
x6
x6
2.2.2
x10ea
x10ea
x10ea
2x10
2x10
x4
20yd
x5ea
26
x5ea
x5ea
x5ea
x5ea
x5ea
x6
x6
x6
x7
x7
x7
x10ea
x10ea
x10ea
x4
x5ea
x5ea
x5ea
x5ea
x5ea
x5ea
x6
x6
x6
x8
x8
x8
x10ea
x10ea
x10ea
Table 7. Phase 1 Pre-Season Strength & Conditioning Program (Thursday & Friday)
TERRIER BASKETBALL 2008-09 PRE-SEASON PHASE 1
Name
THURSDAY
Warm-up & Stretch
Hurdle Mobility Warm-up (FWD,BKWD,L,R),
W-ZigZag Agility
Stationary Spider Ham Stretch
Partner Iso-Ab Rollups
Strength Training
Backward Sled Walks - 225lbs
Bench Press
pair w/
1 leg Barbell SLDL (holding barbell)
Bench Fr. Sqt Clean BW
Pullup
100
100
Tempo Wk 1
X
3.0.X
20yd
70
75
80
2.0.2
2.0.2
Partner Glute Ham
SLOW
2 Leg Standing Belly Press
2.2.2
FRIDAY
Tempo Wk 1
Warm-up & Stretch
Continuous WU
Sumo Squat w/ Overhead Straight Arm Stretch
*attempt to squat as low as possible
Lateral Resistors
Conditioning
TRX Inverted Rows
pair w/
Elbow Bridge w/ pulley row x10ea
100
10
Reps
Wk 2
Reps
Wk 3
Reps
5 Over and 5 Under
DB Curl and Press
pair w/
Tabata Bike Intervals BIG WHEEL ONLY
(:20 sec HARD! / :10 sec Rest)
(2min rest between sets)
Strength Training
Sled Push (60kg)
Bulgarian Split Squat
(Hands behind head Week 1)
(Hold Dumbbells beginning in Week 2)
pair w/
Burpee Pull-up
100
X
1.5.1
1.X.1
2.0.2
2.0.2
20yd
2x10
2x10
2x10
x4
20yd
x5
72.5
x5
77.5
x5
80
x5ea
x5ea
x5ea
x6
x6
x6
x6
x6
x6
x10ea
x10ea
x10ea
Reps Wk 2
x4
20yd
x5
75
x5
80
x5
85
x5ea
x5ea
x5ea
x6
x6
x6
x7
x7
x7
x10ea
x10ea
x10ea
Reps Wk 3
x4
x5
x5
x5
x5ea
x5ea
x5ea
x6
x6
x6
x8
x8
x8
x10ea
x10ea
x10ea
Reps
x10
x10
x10
x2ea
x2ea
x2ea
1x8
2x8
2x8
x4
x5ea
x5ea
x5ea
x10
x10
x10
x8
x8
x8
x3ea
20yd
x4
x5ea
x5ea
x5ea
x10
x10
x10
x8
x8
x8
x3ea
20yd
x4
x5ea
x5ea
x5ea
x10
x10
x10
x8
x8
x8
x3ea
Table 8. Phase 2 Pre-Season Strength & Conditioning Program (Monday & Tuesday)
TERRIER BASKETBALL 2008-09 PRE-SEASON PHASE 2
Name
Bench Fr. Sqt Clean BW
Pullup
100
100
MONDAY
Tempo Wk 1
Warm-up & Stretch
Continuous WU
Sumo Squat w/ Overhead Straight Arm Stretch
*attempt to squat as low as possible
Lateral Resistors (Yellow) Fr/Bk/L/R
Conditioning
Tabata Bike Intervals BIG WHEEL ONLY
(:20 sec HARD! / :10 sec Rest)
(2min rest between sets)
Strength Training
100
100
100
Reps
Wk 2
Reps
Wk 3 Reps
REST WEEK
x10
x10
x10
x2ea
x2ea
x2ea
3x8
4x8
2x8
1 Leg Squat
2/0/2
x5ea
x5ea
x5ea
x5ea
x5ea
x5ea
x5ea
x5ea
x5ea
pair w/
Pull-ups
1.X.1
x10
x10
x10
x8
x8
x8
x2ea
x10
x10
x10
x8
x8
x8
x2ea
x10
x10
x10
x8
x8
x8
x3ea
TRX Inverted Rows on Stability Ball
pair w/
Oblique bridge w/ pulley row x10ea
2.0.2
2.0.2
TUESDAY
Tempo Wk 1 Reps Wk 2 Reps Wk 3 Reps
Warm-up & Stretch
Hurdle Mobility Warm-up (FWD,BKWD,L,R), 5 Over and 5 Under
W-ZigZag Agility
Stationary Spider Ham Stretch
Partner Iso-Ab Rollups
2x10
2x10
2x10
Strength Training
Backward Sled Walks - 225lbs
X
20yd x4
20yd x4
DB Incline Bench Press
3.0.X
26 x5
27 x5
28 x5
pair w/
x5
x5
x5
x5
x5
x5
1 leg DB SLDL (holding 1 DB)
2.0.2
x5ea
x5ea
x5ea
x5ea
x5ea
x5ea
x5ea
x5ea
x5ea
Alternate DB Shoulder Press
2.0.2
x6ea
x6ea
x6ea
pair w/
x6ea
x6ea
x6ea
x6ea
x6ea
x6ea
Partner Glute Ham
SLOW
x9
x10
x11
x9
x10
x11
x9
x10
x11
1 leg Standing Belly Press
2.2.2
x10ea
x10ea
x10ea
x10ea
x10ea
x10ea
x10ea
x10ea
x10ea
Table 9. Phase 2 Pre-Season Strength & Conditioning Program (Thursday & Friday)
TERRIER BASKETBALL 2008-09 PRE-SEASON PHASE 2
Name
Bench Fr. Sqt Clean BW
Pullup
100
100
100
100
100
THURSDAY
Tempo Wk 1 Reps Wk 2 Reps Wk 3 Reps
Warm-up & Stretch
REST WEEK
Hurdle Mobility Warm-up (FWD,BKWD,L,R), 5 Over and 5 Under
W-ZigZag Agility
Stationary Spider Ham Stretch
Partner Iso-Ab Rollups
2x10
2x10
2x10
Strength Training
Backward Sled Walks - 225lbs
X
20yd x4
20yd x4
Cluster Bench Press
3.0.X
77.5 x1x5
80 x1x5
75 x5
(Timer is set to :30)
87.5 x1x5
90 x1x5
80 x5
pair w/
90 x1x5
95 x1x5
85 x5
1 leg DB SLDL (holding 1 DB)
2.0.2
x5ea
x5ea
x5ea
x5ea
x5ea
x5ea
x5ea
x5ea
x5ea
DB Curl and Press on K Board
2.0.2
x6
x6
x6
pair w/
x6
x6
x6
x6
x6
x6
Partner Glute Ham
SLOW
x6
x7
x8
x6
x7
x8
x6
x7
x8
1 leg Standing Belly Press
2.2.2
x10ea
x10ea
x10ea
x10ea
x10ea
x10ea
x10ea
x10ea
x10ea
FRIDAY
Tempo Wk 1 Reps Wk 2 Reps Wk 3 Reps
Warm-up & Stretch
Continuous WU
Sumo Squat w/ Overhead Straight Arm Stretch
x10
x10
x10
*attempt to squat as low as possible
Lateral Resistors
x2ea
x2ea
x2ea
Conditioning
Tabata Bike Intervals BIG WHEEL ONLY
(:20 sec HARD! / :10 sec Rest)
(2min rest between sets)
Strength Training
3x8
4x8
2x8
DB Split Squat
2/0/2
x5ea
x5ea
x5ea
x5ea
x5ea
x5ea
x5ea
x5ea
x5ea
pair w/
Chin-ups
1.X.1
x10
x10
x10
x8
x8
x8
x2ea
x10
x10
x10
x8
x8
x8
x2ea
x10
x10
x10
x8
x8
x8
x3ea
TRX Inverted Rows
pair w/
Oblique bridge w/ pulley row x10ea
2.0.2
2.0.2
Sled Pull
Sled Push
Backward Sled Walk
Partner Iso-Ab Roll-ups
Bulgarian Split Squat
Push-up Position Alternate DB Row
1 Arm DB Bench
1 leg DB SLDL
Burpee Pull-ups
Belly Press
Elbow Bridge with Pulley Row
TRX Inverted Row
Oblique Bridge with Pulley Row
Sumo Squat with Overhead Straight Arm Stretch
1 Leg Squat
Partner Glute Ham