Strength & Conditioning for Basketball

IPSWICH STRENGTH & CONDITIONING CONFERENCE [One College] September 2014

BRITISH BASKETBALL

Strength & Conditioning

+ Matt Smith, MSc, ASCC

Strength & Conditioning Coach

British Basketball

thank you

+ Performance Preparation

+ Strength and Power

+ Recovery/Regeneration

+ Monitoring Strategies

Senior

Men

Senior

Women

Women’s

Under 20

U18 Women

Men’s

Under 20

U18 Men

U17 NDPU17 NDP

U16 GirlsU16 Boys

U15 NDPU15 NDP

+ WARM UP

+ Performance priming

+ Injury prevention

+ Specific to training

+ Establishing habits

Motivation through Education

+ Activate

+ Mobility

+ Stability + Proprioception

+ Potentiate

+ Lengthen & Strengthen

+ Balance

+ Activation

+ Posture

+ Technique

+ Posture

+ Technique

+ Performance

+ Preparing to perform

+ STRENGTH &

POWER

+ England U18 Women

National Team Programme

2013/14 Calendar

NOVEMBER DECEMBER APRIL JUNE

Training Camp Training Camp Training Camp Training Camp

JUNE

v Bosnia and Herzegovina

v Portugal

JULY

Training Camp

v Finland

U18 EUROPEAN CHAMPIONSHIP

+ Attitude

+ Conditioning

+ Skill

SKIL

L

Power

Strength Speed

Conditioning

Flexibility

Self-Evaluation

VERTICAL JUMP

NCM/CM

20m SPRINT

AGILITY T-TEST

YO-YO

INTERMITTENT

RECOVERY

TEST (Level 1)

MEDICINE BALL

THROW (2kg)

BROAD JUMP

FULL COURT

SHUTTLE

(280m)

MEDICINE BALL

THROW (2kg)

BROAD JUMP

FULL COURT

SHUTTLE

(280m)

NOVEMBER DECEMBER APRIL JUNE

+ Testing

Med Ball Throw

Full Court Shuttle

Broad Jump

DEADLIFT – Trap

Bar

PULL UP

SPLIT SQUAT –

1 Arm Dumbbell

PUSH UP

DEADLIFT – Trap

Bar

PULL UP

SPLIT SQUAT

– Dumbbell

PUSH UP

DEADLIFT – Trap

Bar

PULL UP

REVERSE

LUNGE –

Dumbbell

PUSH UP

DEADLIFT – Trap

Bar

PULL UP

SPLIT SQUAT –

Back Foot Up DB

PUSH UP

Weeks 1-2 Weeks 3-4 Weeks 5-6 Weeks 7-8

+ Programme (April-June)

Day 1

3 x 5

3 x 3

10-8-6

Max (wk 5)

Day 2 Day 3

5 x 5

5 x 3

12-10-8

5-4-3-2-1

4-4-2

10-8-6

14-12-10

5-3-1

+ Volume

Report workout via Twitter

Med Ball Throw Broad Jump

183.7

193.6

175.0

180.0

185.0

190.0

195.0

April June

Squad Average Broad Jump (cm)

7.7

8.5

7 7.5 8 8.5 9

April

June

Squad Average MB Throw (m)

60 sec

4.67 m/s

Full Court Shuttle

+ Final Prep

DEADLIFT – Trap Bar 4x6

BOX BLAST – Same Continuous

4x4

BENCH PRESS – Alternating DB

3x6

PUSH UP – on Bench Plyometric

3x4

RDL – 2 Arm 1 Leg Dumbbell 2x8

PULL UP 2x8

POWER 1

+ Programme (June-July)

POWER 2

SPLIT SQUAT – Back Foot Up DB

4x6

SPLIT SQUAT JUMP – CM 4x4

BENCH PRESS – 1 Arm Dumbbell

3x6

PUSH UP – on Bench Plyometric

3x4

RDL – 2 Arm 1 Leg Dumbbell 2x8

PULL UP 2x8

“Education was an important

part of these championships

+ RECOVERY

+ Sleep

+ Nutrition

+ Self-Massage

+ Hydrotherapy

+ Stretching

R E

G E N

Work + Rest = Success

Motivation through Education

+ Fundamentals

+ Sleep

+ Hydration

+ Nutrition

+ Post workout recovery shake

+ Trigger point

+ Self massage

+ Soft Tissue

+ Active Isolated Stretching

+ Dynamic

+ Static

+ Stretching

“Menu”

+ NormaTec

+ Game Ready

+ Cold plunge

+ Pool recovery

+ Compression

garments

+ MONITORING

Emotional

+ GPS

+ Heart Rate

+ Sub-max Yo-Yo

+ ILG Elite Sports App

+ Under 20’s: simple solutions

+ Daily wellness

+ Session-RPE

+ Training Monitor

+ Training Monitor Analysis

+ Session-RPE

“How was your workout?”

Training Load = RPE x Duration (minutes)

+ Training Load Analysis

@coachmattsmith

thank you

+ QUESTIONS