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.

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Opals Centre of Excellence The aim of the Opals Centre of Excellence

is to produce Opals

Provide full time residential scholarships

Provide full time training environment for Emerging Opals (March-September)

Provide rehabilitation for Opals

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Opals Centre of Excellence Daily training environment with a

service provider team.

Individual Performance Plan (IPP) underpinning athlete progression and progress towards Opals physical standards.

Example IPP…

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Individual Performance Plan

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TECHNICAL PLAN

WHAT HOW COMMENTS Pull up mid range left and right hand 50 makes on L and R each day = 100 3 – 5 times per week Ball handling left/Right hand Inside out, cross over and then

combo inside out cross over 3 – 5 times per week

Working on onball screens left and right side and middle left and right

30 makes on each side and 30 makes middle L & R, 10 pull ups, 10 lay ups and 10 3pnt shots in the 30 makes

3 – 5 times per week

Focus decision making – when to pass and when to shoot off the dribble and on ball screens

Play 3 v3 and 4 v 4 and 5 v 5 no structure

1-2 times per week

Focus – on defensive containment 1 v 1 play 1-2 times per week Free throws 50 free throws per day Keep track of %

Individual Performance Plan

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ATHLETIC DEVELOPMENT

WHAT HOW COMMENTS Improve overall strength Increased gym workload throughout

off-season. 3 x week

Maintain quickness and agility Complete agility sessions weekly. 2 x week, contact Jan if not provided through WNBL club

Maintain endurance High intensity interval running as prescribed alongside continued court work throughout off-season.

2-4 x week

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OPALS FITNESS STANDARDS 2014 – 2016

OPALS Skinfolds (mm)

Vertical Jump (cm)

Agility (sec)

Line Drill/Suicide (sec)

20m Sprint (sec)

Yo Yo Distance (m)

Yo Yo Level

Guard (1-2) Minimum 75 51 6.0 29.0 3.35 1580 17.8 Preferred 60 54 5.8 28.5 3.20 1800 18.2

Forwards (3-4)

Minimum 85 50 6.0 30.0 3.40 1360 16.8 Preferred 70 53 5.8 29.0 3.25 1500 17.2

Centres (5) Minimum 85 46 6.3 31.0 3.60 1180 16.2 Preferred 70 51 6.1 30.5 3.40 1220 16.4

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 threshold

Test date Height Weight Skinfolds Agility Vertical jump

Line drill 20m sprint

Yo Yo Sit and Reach

171.0 60.8 65.3 2.99 54 29.8 3.25 18.6 15 171.1 61.0 64.5 3.26 43 27.8 3.21 20.3 12 171.1 61.7 67.3 2.89 54 26.5 3.19 20.3 12

Opals COE Training Load Working towards the Opals physical

parameters, in alignment with each athlete IPP.

Athletes complete strength training 3-4 x week.

Throughout SEABL season strength work maintained at 3 session per week.

2 x week focused running technique

On-court training load.

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Opals S&C Coordination

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Liaise with WNBL S&C coaches, understand DTE for Opals squad.

Work with WNBL S&C coaches to ensure athletes are tracking in the right direction.

Aim is to increase the athleticism in the WNBL and consequently improve the competition standard.

Program for athletes when competing for the Opals in international season.

Opals S&C – Monitor Training Load

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• Important to track training load throughout the year to ensure adequate condition for camps/competitions and to minimise injury risk.

• To do this we use AMS; a web-based software package that allows us to collect data from our athletes on wellness and training loads.

Opals S&C – Monitor Training Load

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• Training loads are recorded following

every session with RPE (1-10) x time.

• It’s important to have normalized training loads and avoid large peaks or troughs.

Opals Culture and Support Team

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• “World Class Fitness”

• Driven from the top…basketball coach support and buy in essential.

• Communication essential

• All support staff need to send the same

messages.

How can you support the Opals culture?

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• Create a pathway for success.

• Engage in the development of athletic qualities.

• Reinforce that movement skills are important.

• Attend strength sessions.

Why do S&C

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• To develop the physical characteristics to optimise training and maximise performance

Why do S&C

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• Improves force production and movement economy – Muscle activation coordination – Neuromuscular efficiency – Mechanical efficiency

• Injury minimisation – More effective movement patterns – More efficient uses of the muscle tendon

complex – Lower loading across system

Implementing S&C in DTE

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• Warm Up’s! These movement skills can be introduced at a young age…

• Completing these skills regularly…before

every practice and game.

• Create good habits.

Implementing S&C in DTE

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• Technique – Movement pattern – Intent

• Integrated with sport

specific program

• Consistent long term programming

Implementing S&C in DTE

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Develops the physical characteristics needed for current training and

performance

Develops the physical characteristics needed for

future training and performance

Perfect the basics as they form the basis of all future training

Key Movement Patterns

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• Jumping and landing skills are typically poor with younger athletes…

Key Movement Patterns

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Squats Broomstick OH Squat In Line Lunge

SL Glute Bridge Pushups Prone Hold

Example Warm Up

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Incorporating Movement Skills, Lower Body Focus

Jog court and back x 2

Walking Lunges to half court:

• Toe and knees point forward • Hips square, chest up • Gradually increase length of lunge with each step

Example Warm Up

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Single Leg Glute Bridge 2 sets of 8/leg:

• Hips square • Full range of motion • Straight line between shoulder, hip and knee.

Example Warm Up

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Side Lunge back to baseline

• Increase range with each step • Feet to point forwards throughout

Knee to wall calf mobility 10/leg

• Heel remains on ground, try to increase distance between toe and wall.

Example Warm Up

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Squats 10

• Feet just wider than shoulder width • Chest up • Hips back, knees forward over toes • Depth • Heels Down

Example Warm Up

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Step to vertical Jump 3/leg

• Soft Landing, absorb • Strong 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 each

• 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 air

Example Warm Up 2

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Incorporating Basketball Skills with Movement Skills

Jog court and Back x 2

Walking Lunges with bounce 2/direction under each stride 5/leg

• Toes and knees point forward • Hips Square, chest up • Bounce ball under each lunge backwards and forwards twice • Gradually increase length of lunge with each step

Example Warm Up

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Side Lunge with bounce 2/direction under each stride 5/leg

• Increase range with each step • Feet to point forwards throughout • Bounce ball from behind body to in front of body and back twice per lunge

Example Warm Up

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Squat Hold with Basketball Figure 8’s 5/dir

• Chest up • Hips back, knees forward over toes • Maintain depth throughout figure 8. • Heels Down

Example Warm Up

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Single Leg Glute Bridge – foot on basketball 2*8/leg

• Hips square • Full range of motion

Knee to Wall Calf Mobility 10/leg

Heel remains on ground, try to increase distance between toe and wall

Example Warm Up

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Single Leg Figure 8’s 4/dir/leg

• On one leg, complete figure 8’s around body • Try to minimise number of ground touches with non supporting leg

Example Warm Up

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Single Leg Partner Basketball Passes 2*15/leg

• Keep knee off lock when completing passes • Try to minimise number of ground touches with non supporting leg • Can complete 1 set with foot locked on spot and then 1 set with athlete hopping

Example Warm Up

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Pushups with hands on basketball 8

• Maintain a straight line between shoulders, hips and ankles • Good range of motion, chest touches basketball

Want to know more?

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• Warm up resources available

• Australian Strength & Conditioning Courses (Level 1)

• https://www.strengthandconditioning.org/index.php

• Jan.legg@ausport.gov.au