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Oak Grove High School Basketball Guard Strength and Conditioning Case Study
Korian PadgettJhermi HootenKecia Walker
Presentation Outline
Mission Philosophy Athlete Profile Needs Analysis (Injuries, Movement,
Physiological) Relevant Tests Macrocylce Exercise Stretches Mesocycle/Microcylce
Mission
Our mission is to create a strength and conditioning program that decreases the risk of injuries and enhances physical performance.
Philosophy
Our philosophy is to provide a progressive weight training program that will focus on: Injury prevention Improving performance Improving strength and power Improving speed and agility.
Athlete Profile
Name: Joe Green Sport: High School
Basketball Sex: Male Age: 18 years old Height: 6’ 0’’ Weight: 185 lbs Grade: Senior Position: Point Guard Training Background:
No weightlifting exp.
Injury Analysis
Athlete has no previous injuries Common injuries in basketball
include ankle injuries and knee injuries
Rehab/Prehab will include balance exercises to help improve the stabilizing intrinsic muscles of the ankles and knees
Basketball Injuries
Ankle Injuries
Basketball Injuries
Knee Injuries
http://youtu.be/1JQKko6C42s
Movement Analysis
Primary movements of a basketball guard include: Dribbling Passing Shooting Jumping Running/sprinting Defensive stance (lateral movements)
Movement Analysis cont.
Primary joint movements are knee and hip flexion/ extension, shoulder and elbow flexion/extension
All major muscle groups will be used with a focus on core, legs, hips and shoulders
http://youtu.be/5715vpwIlxw
Physiological Analysis
Phosphagen Energy System: Moderate
Glycolytic Energy System: High
Oxidative Energy System: Low
PhosphagenGlycolyticOxidative
Physiological Analysis
Strength: High
Power: High
Hypertrophy: Low
Endurance: Moderate
Relevant Test
PRE TEST
Vertical Jump 18in
Full court sprint 14 seconds
1RM Squat 200
1RM Bench Press 135
POST TEST
Vertical Jump 22 in
Full court sprint 10 seconds
1RM Squat 255
1RM Bench Press 185
Annual Plan
May & June: Offseason Low sport specific training Low resistance training Learn proper lifting techniques Focus on and endurance early followed
by strength and power Core exercises
Annual Plan
July-October: Preseason Moderate sport specific training High resistance training Focus on power exercises to maximize
power and position specific movements Improve speed and agility
Annual Plan
November- March: In-Season High sport specific training Low to moderate resistance training Focus on maintenance of power and
strength gained in off-season and preseason
Annual PlanAnnual Cycle
Mesocycle Focus
Weightlifting
Sets x Reps x %
Speed Training
Conditioning
Agilities S&C Time
May Active Rest
1-2x/week Teaching technique
1x/week 1x/week 1x/week 2-3 hours
June Endurance
2x/week 6x 15-20 @ 50-60%
1x/week 1x/week 1x/week 4 hours
July Strength 2-3x/week 3-5x 5-8 @ 75-85%
1-2x/week 1-2x/week 1x/week 4 hours
August Power 3x/week 3-5x 1-5 @ 85-100%
2x/week 2x/week 2x/week 5 hours
September
Power 3x/week 3-4x 1-3 @ 85-100%
2x/week 2-3x/week 2x/week 6 hours
October Power 3x/week 2-3x 1-3 @ 93%
2-3x/week 2-3x/week 2-3x/week 6 hours
Annual PlanAnnual Cycle
Mesocycle Focus
Weightlifting
Sets x Reps x %
Speed Training
Conditioning
Agilities S&C Time
November Strength/Power
Maintenance
2x/week 3-5x @ 65%
2x/week 2x/week 0x/week 6 hours
December Strength 2x/week 3x5 @ 65-85%
1x/week 2x/week 0x/week 4 hours
January Strength Maintenan
ce
2x/week 3x5 @ 70%
1x/week 2x/week 0x/week 4 hours
February Strength Maintenan
ce
2x/week 3x5 @ 70-85%
1x/week 1x/week 0x/week 4 hours
March Strength Maintenan
ce
2x/week 3x5 @ 65-85%
1x/week 1x/week 0x/week 4 hours
April Month off ---------- ---------- --------- -------- -------------- ------------
Exercises/Stretches
WARM UP
Arm Swings Lunge Walk Lunge with twist Walking knee lift
COOL DOWN
Wall stretch Butterfly Straddle Side Quadriceps
Stretch Straight Arms Behind
back
LUNGE AND TWIST BUTTERFLY
June (Endurance)
Monday Tuesday Wednesday
Thursday
Friday
Week 1 Aerobic Muscle Enduran
ce
Speed, Agility,
Condition
Aerobic Muscle Enduran
ce
Week 2 Muscle Enduran
ce
Aerobic Speed, Agility,
Condition
Muscle Enduran
ce
Aerobic
Week 3 Aerobic Muscle Enduran
ce
Speed, Agility,
Condition
Aerobic Muscle Enduran
ce
Week 4 Muscle Enduran
ce
Aerobic Speed, Agility,
Condition
Muscle Enduran
ce
Aerobic
Microcycle (June)
Warm Up 1 Mile run 7-8 min Backboard Touches 3 x 10 reps (rest 20
sec btwn set) Chair Drill 5 min (2min rest) Spot Conditioning 3 times (60 sec rest
btwn set) Big Box 3 laps (2 min of rest btwn laps) Suicide 5 reps (1 min rest) Free Throw shooting 3 min
Cool down
July (Strength)
Monday Tuesday Wednesday
Thursday
Friday
Week 1 Full Body Agility Full Body Agility Full Body
Week 2 Upper Body
Agility Lower Body
Agility Upper Body
Week 3 Lower Body
Agility Upper Body
Agility Lower Body
Week 4 Full Body Agility Full Body Agility Full Body
Microcycle (July)
Warm-Up (Dynamic Stretching) Standing Calf
Raise____________3x8@85% Back Squat___________________3x8@85% Leg Extension_________________3x8@85% Stiff Leg Dead Lift_____________3x8@85% Leg Curl_____________________3x8@85% Abdominal Crunch____________4x25 Snatch_______________________2x10@85%
Cool Down (Static Stretching)
August (Power)Monday Tuesday Wednes
dayThursda
yFriday
Week 1 Legs/Back
AgilityCondition
Abs
Arms/Chest
AgilityCondition
AbsPlyos
Full Body
Week 2 Legs/Back
AgilityCondition
Abs
Arms/Chest
AgilityCondition
AbsPlyos
Full Body
Week 3 Legs/Back
AgilityCondition
Abs
Arms/Chest
AgilityCondition
AbsPlyos
Full Body
Week 4 Legs/Back
AgilityCondition
Abs
Arms/Chest
AgilityCondition
AbsPlyos
Full Body
Microcycle (August)
Warm Up Back Squats___________________ 3 x 5 @ 85% Lat Pull Down_________________ 3 x 5 @ 85% Good Mornings________________ 3 x 8 @ 50%
(Explosive movement) Heel Raises (Machine)___________3 x 5 @ 85% Hip Adduction_________________ 4 x 5 with
Moderate Resistance Band Hip Abduction_________________ 4 x 5 with
Moderate Resistance Band Bent Over Row_________________3 x 8 @ 50%
(Explosive movement) Cool Down
Bringing It All Together
Mission
Philosophy
Player Development
Why does it matter?
