Basketball-Scientific-Basis-of-Strength-Training

Basketball:
Scientific Basis of Strength Training
Adriano Vretaros
Strength and Conditioning Coach
2020
Strength Training for Basketball Players
Sport Characteristics
●
●
Team Sport;
Intermittent and Acyclic Motor Actions;
●
Mixed Metabolic Pathways;
●
Contact Sport;
●
Different Playing Positions;
●
Sport of Strength and Power
(Adapted from Sánchez-Sánchez, 2007 ; Rice et al, 2016)
Strength Training for Basketball Players
Player Characteristics - I
1970s Basketball
2020s Basketball
“EVOLUTION”
Technical-Tactical
Skills
Physical Strength
Strength \ Power
Strength Training for Basketball Players
Player Characteristics - II
(2020)
(1970)
“Changes”
Source: Insidehook.com
Source: NBA Portugal.com
Endomorphy
Mesomorphy *
Ectomorphy **
Endomorphy *
Mesomorphy **
Ectomorphy
Strength Training for Basketball Players
Player Characteristics - III
Functional Strength
Source: theplayoffs.com.br
Hypertrophy
Source: pixz.com
Strength Training for Basketball Players
Functional Strength - I
Functional Strength in Basketball Players
Better Performance
Less Injuries
Strength Training for Basketball Players
Functional Strength - II
The force seen in the law of physics:
●
Isaac Newton’s Second Law
●
F= m.a
(Suchomel & Comfort, 2018)
Strength Training for Basketball Players
Functional Strength - III
The strength present in human sports action:
●
The ability to overcome an external force:
a)- Force of gravity
b)- Athlete's Body Mass and Opponent's Body Mass
c)- External object
(Suchomel & Comfort, 2018)
Strength Training for Basketball Players
Functional Strength - IV
Functional Strength Training
●
Muscular Chains
●
Planes of Movement
●
Integrated Exercises
(Teixeira & Guedes Jr, 2014; Patel & Home, 2017; Sato & Shimokochi, 2017)
Strength Training for Basketball Players
Functional Strength - V
Functional Strength Training
●
Horizontal Movements (sprints, COD, etc)
●
Vertical Movements (jump shots, rebounds, etc)
●
Combination of Movements in the Different Plans
(Adapted from Gepfert et al, 2020)
Strength Training for Basketball Players
Functional Strength - VI
Functional Strength Training
●
Means
●
Methods
●
Systems
(Souza, 2017)
Strength Training for Basketball Players
Functional Strength - VII
●
H Schools
Strength Training
●
Russian School (Zakharov, 1992 ; Platonov, 2008)
●
●
German School (Weineck, 2003)
American School (Boyle, 2018; Kraemer et al, 2015 ; Cole & Panariello, 2016)
Canadian School (Poliquin, 1997)
●
●
●
Australian School (Haff & Nimphius, 2012)
Brazilian School (Teixeira & Guedes Jr, 2014 ; Bossi, 2011; Gentil, 2014)
●
Spanish School (Manso, 1999; Badillo & Ayestarán, 2001)
●
French School (Cometti, 2005)
Strength Training for Basketball Players
Strength Manifestations - I
1)- Strength Endurance
2)- Hypertrophy
3)- Maximal Strength
4)- Power
5)- Power Endurance
Strength Training for Basketball Players
Strength Manifestations - II
Anatomical
Adaptation
METABOLIC
Adaptations
Hypertrophy
NEURAL
Adaptations
Maximal
Strength
POWER
Maximal
Power
Power
Endurance
Strength Training for Basketball Players
Strength Manifestations - III
ABSOLUTE
Strength
RELATIVE
Strength
Moving a external force
(opponent, ball, etc)
Moving body weight
(running, jumping, etc)
Strength Training for Basketball Players
Strength Manifestations - IV
ABSOLUTE
Strenght
RELATIVE
Strength
- The player moves an
opponent's body in
a collision during
the match.
- The player would be
able to overcome inertia
and carry his own body
weight during a jump.
Strength Training for Basketball Players
Effects of Training - I
Functional Strength Training
Previous
Stimulus
Disturbance
Inputs
Basketball Players
(Controlled Object)
Response
Parameters
(Adapted from Bolotin & Bakayev, 2016)
Strength Training for Basketball Players
Effects of Training - II
Physiological Effects of Strength Training
1)- Acute Effects
2)- Immediate Effects
3)- Accumulative Effects
4)- Delayed Effects
5)- Partial Effects
6)- Residual Effects
(Adapted from Zatsiorsky & Kraemer, 2008)
Strength Training for Basketball Players
Principles of Strength Training
1)- Biological
Individuality
2)- Adaptation
3)- Trainability
4)- Overload
5)- Interdependece
Volume x Intensity
6)- Concurrently
7)- Progressivity
8)- Specificity
9)- Reversibility
10)- Continuity
11)- Variability
Strength Training for Basketball Players
Principle of Biological Individuality
- Gender
- Age
- Injury history
- Training history
- Mental profile
- Lifestyle
- Positional
differences
- The current
state of the fitness
- Body
structure
- Cultural
profile of sports
preparation
- Affinity for
different types
of training
- Genetic
predisposition
(Adapted from Jukic et al, 2020)
Strength Training for Basketball Players
Strength Endurance - I
●
●
Anatomical Adaptation
●
Strength Endurance ***
General Adaptation of Strength
( Bompa & Haff, 2012 ; Thomas et al, 2017 ; Barjast & Mirzael, 2017)
Strength Training for Basketball Players
Strength Endurance - II
The primary workout to promote adaptations of muscle,
tendon and ligament tissue before subjecting the
player's locomotor system to more intense training.
(Adapted from Bompa, 1996 ; Vretaros, 2015)
It is the ability of the muscle to contract repeatedly
without showing signs of fatigue. Strength endurance
is dependent on the combination of strength, metabolic
characteristics and local circulation.
(Adapted from Lambert et al, 2008)
Strength Training for Basketball Players
Strength Endurance - III
LOWER
Movement Frequencies
Strength-Endurance
HIGHER
Movement Frequencies
(Adapted from Rivière et al, 2020)
Strength Training for Basketball Players
Strength Endurance - IV
The strength endurance (anatomical adaptation) phase
should and can be used after a long period of absence
in the practice of strength training.
(Bompa, Di Pasquale & Cornachia, 2012)
Strength Training for Basketball Players
Strength Endurance - V
Strength Endurance
Basketball
Type of Muscle
Fiber Required:
Type of Muscle
Fiber Required:
Type I
Slow Contraction
Type II
Fast Contraction
Strength Training for Basketball Players
Strength Endurance - VI
Strength
Endurance
Strength
Endurance
Hypertrophy
Maximum
Strength
Hypertrophy
Maximum
Strength
Strength Training for Basketball Players
Strength Endurance - VI
H
Training Protocol
●
Type of
Strength
Sets
Reps
Intensity
(%1RM)
Pause
between
sets
Pause
between
reps
Strength
Endurance
2-3
12-25
60-75
60-90 s
30-50 s
Strength Training for Basketball Players
Hypertrophy - I
Hypertrophy is nothing more than an increase in the
cross-sectional area of the muscle.
(Adapted from Bompa & Haff, 2012 ; Gentil, 2014)
Strength Training for Basketball Players
Hypertrophy - II
Why hypertrophy in basketball?
- Increase muscle size.
- Build a strong and big player to give a natural advantage
against smaller and weaker players.
- Create stronger body structure as a function of shock
absorbers of collisions that occur in matches.
Strength Training for Basketball Players
Hypertrophy - III
Sarcoplasmic
Types
of Hypertrophy
Myofibrillar
(Zatsiorsky & Kraemer, 2008)
Strength Training for Basketball Players
Hypertrophy - IV
Metabolic
Stress
Hypertrophy
Training
Mechanical
Tension
(Adapted from Krzysztofik et al, 2019 ; Gentil, 2014)
Strength Training for Basketball Players
Hypertrophy - V
ANABOLIC
Reactions
CATABOLIC
Reactions
- ↑Testosterone,
growth hormone,
somatomedins and
insulin
- ↑Catecholamines,
cortisol, glucagon,
and endorphins
(Adapted from Del Acázar et al, 2010)
Strength Training for Basketball Players
Hypertrophy - VI
Muscle Mass and
Physical Performance
↓ Hypokinesy
- ↓ Percentage of body
fat mass compared
to a body mass index.
Index
COMPETITIVE
PLAYERS
- ↑ Protein ratio than
body fat mass.
↑ Protein-Fat
Index
(Adapted from Zaric et al, 2020)
Strength Training for Basketball Players
Hypertrophy - VII
H
Characteristics of Hypertrophy Training
●
High Volumes
Sets x Reps x Loads
(Adapted from Krzysztofik et al, 2019)
Strength Training for Basketball Players
Hypertrophy - VIII
Drop-Sets
Tri-Sets
Isometric
Fascial Stretch
Training-7
Cluster Sets
H
METHODS
●
Bi-Sets
Super Sets
Pyramidal
Pre-Exhaustion
Rest-Pause
German
Volume Training
Tempo Training
Other
(Adapted from Pattat, 2017 ; Oliveira et al, 2019 ; Gentil, 2014)
Strength Training for Basketball Players
Hypertrophy - IX
●
H Supplementation
Effects of Whey Protein
(n=16 female basketball players - NCAA Division II) – 8w, 3 times per week
(Adapted from Taylor et al, 2016)
Strength Training for Basketball Players
Hypertrophy - X
●
HProtein – Strength Training
Whey Protein versus Casein
8w - 4 times per week – NCAA Division III Female Players
(Adapted from Wilborn et al, 2013)
Strength Training for Basketball Players
Hypertrophy - XI
●
H
Protein Supplementation
(Adapted from Wilborn et al, 2013)
Strength Training for Basketball Players
Hypertrophy - XII
●
H Training
Hypertrophy
in Basketball
Control the Muscularity Index of the Players
Obtain an Appropriate Somatotype Value
Strength Training for Basketball Players
Hypertrophy - XIII
H
Training Protocol
●
Type of
Strength
Sets
Reps
Intensity
(%1RM)
Pause
between
sets
Pause
between
reps
Hypertrophy
3-5
8-12
75-85
60-90 s
30-60 s
Strength Training for Basketball Players
Maximal Strength - I
Maximum Strength is the capacity of the athlete's
neuromuscular system to generate a maximum voluntary
contraction in a situation of maximum effort.
(Adapted from Weineck, 2003 ; Bompa & Haff, 2012)
Strength Training for Basketball Players
Maximal Strength - II
Isometric
MAXIMAL
STRENGTH
Dynamic
(concentric \ eccentric)
(Adapted from Requena et al, 2009 ; Drake et al, 2018)
Strength Training for Basketball Players
Maximal Strength - III
INTRAmuscular
Coordination
Maximal
Strength
INTERmuscular
Coordination
(Adapted from Weineck, 2003 ; Bompa & Haff, 2012)
Strength Training for Basketball Players
Maximal Strength - IV
Fmm
The Maximum Maximorum Force
(Adapted from Zatsiorsky & Kraemer, 2008)
Strength Training for Basketball Players
Maximal Strength - V
H
ABSOLUTE Strength
●
Player A
80 kg
Maximum Load:
180 kg
Player B
92 kg
Strength Training for Basketball Players
Maximal Strength - VI
H
RELATIVE Strength
●
(Relative Strength Index)
Player A
80 kg
RSI= 2.25 ***
Maximum Load:
180 kg
Player B
92 kg
RSI= 1.95
Strength Training for Basketball Players
Maximal Strength - VII
H
The Force-Velocity Curve
●
Maximum strength
Strength-speed
F
O
R
C
E
Speed-strength
Reactive strength
Speed
VELOCITY
Strength Training for Basketball Players
Maximal Strength - VIII
●
H
The Force-Velocity
Profile-01
OBJECTIVE: Maximal Strength
F
O
R
C
E
VELOCITY
(Adapted from Beardsley, 2020)
Strength Training for Basketball Players
Maximal Strength - IX
H
Maximum Strength Training
●
No gains in muscle mass
High activation of the neural system
Move the body mass at high speed
Sprints, jumps, etc
(Adapted from McQuilliam et al, 2020)
Strength Training for Basketball Players
Maximal Strength - X
H
Supra-Maximal Intensity Training
●
Used in the final stages of training cycles
1)- Forced Repetitions
2)- Negative Repetitions
3)- Partial ROM Training
(Adapted from Ratamess, 2015)
Strength Training for Basketball Players
Maximal Strength - XI
H
Maximum Strength of the Upper Limbs and Lower Limbs
(U-18 vs. U-20 vs. Senior)
●
p<0,05
p<0,01
(Adapted from Abdelkrim et al, 2010)
Strength Training for Basketball Players
Maximal Strength - XII
H
Maximum Strength of the Lower Limbs
(NBA vs. PRO vs. College)
●
NBA – D=0.95
PRO – D=0.51
Spearman – p=-0.38
NBA – D=0.83
PRO – D=0.47
Spearman – p=-0.35
NBA – D=0.97
PRO – D=0.73
Spearman – p=-0.39
(Adapted from Ćabarkapa et al, 2020)
Strength Training for Basketball Players
Maximal Strength - XIII
H
Maximum Strength and Sprint Performance
(n=14 Tunisian National Basketball Players)
●
VARIABLES
MEAN
RANGE
1RM Squat (kg)
143 (13.4)
120-170
1RM Bench Press (kg)
79 (6.0)
70-90
VARIABLES
5-m sprint r (p)
10-m sprint r (p)
30-m sprint r (p)
1RM Squat
-0.63
-0.68
-0.65
1RM Bench Press
0.05
-0.05
-0.11
(Chaouachi et al, 2009)
Strength Training for Basketball Players
Maximal Strength - XIV
H
Isometric Strength Training
●
(Adapted from Bolotin & Bakayev, 2016)
Strength Training for Basketball Players
Maximal Strength - XV
H
Relationship Between Isometric Mid-Thigh
Pull and Athletic Performance
(n=23 Division I basketball players)
●
(Adapted from Townsend et al, 2019)
Strength Training for Basketball Players
Maximal Strength - XVI
The Influence of Maximum
●
HIsometric Strength (IMTP)
on CMJ and DJ Force-Time Characteristics
(n=16 youth basketball players)
(Adapted from Thomas et al, 2017)
Strength Training for Basketball Players
Maximal Strength - XVII
H
Correlations with Maximum Strength
●
Vertical Jump
r=0.64 – 0.74
Horizontal Jump
r=0.67
Sprint
r=0.63 – 0.65
COD
r=0.79 – 0.89
(Adapted from Thomas et al, 2017)
Strength Training for Basketball Players
Maximal Strength - XVIII
●
H
Contribution of Strength Characteristics to COD and Agility Performance
(n=12 female basketball players)
(Spiteri et al, 2014)
Strength Training for Basketball Players
Maximal Strength - XIX
●
H During The Season
Hormonal Behavior
(n=08 male professional basketball players)
(Adapted from Del Alcázar et al, 2010)
Strength Training for Basketball Players
Maximal Strength - XX
●
H
Analyzing Hormone Levels
in Two Teams
Beginning of the season (TS1) and after four months (TS2)
(Adapted from González-Bono et al, 2002)
Strength Training for Basketball Players
Maximal Strength - XXI
H a Period of Intensive Loads
Testosterone Behaviour During
Followed By a Taper Period
●
(Adapted from Miloski et al, 2015)
Strength Training for Basketball Players
Maximal Strength - XXII
H
Handgrip Strength
●
(Adapted from Torres-Luque et al, 2016)
Strength Training for Basketball Players
Maximal Strength - XXIII
●
H
Handgrip Strength in Different
National Categories
(n=106 female basketball players)
(Adapted from Pizzigalli et al, 2016)
Strength Training for Basketball Players
Maximal Strength - XXIV
Check the Efficacy of 11-week
●
H of Strength Training to
Failure vs. Non-Failure, Followed by an Identical 5-week Peaking
Period of Maximal Strength and Power Training
(n=42 well trained Basque ball players)
Training
to FAILURE
- ↓ IGF-1
- ↑ IGFBP-3
- ↑ Local muscular endurance
Training
to NON-FAILURE
- ↓ Cortisol
- ↑ Total testosterone
- ↑ Maximal strength and power
(Adapted from Izquierdo et al, 2006)
Strength Training for Basketball Players
Maximal Strength - XXV
Repetitions● in Reserve (RIR)
Repetitions in Reserve (RIR)
Description of Perceived Exertion
10
Maximum Effort
9,5
No further repetitions but could increase load
9
1 repetition remaining
8,5
1-2 repetitions remaining
8
2 repetitions remaining
7,5
2-3 repetitions remaining
7
3 repetitions remaining
5-6
4-6 repetitions remaining
3-4
Light effort
1-2
Little to no effort
(Adapted from Zourdos et al, 2016)
Strength Training for Basketball Players
Maximal Strength - XXVI
●
Training Protocol
Type of
Strength
Sets
Reps
Intensity
(%1RM)
Pause
between
sets
Pause
between
reps
Maximal
Strength
3-5
4-6
85-95
3-5 min
1-3 min
Strength Training for Basketball Players
Power - I
●
H
(Mike Young, PhD - 2015)
Strength Training for Basketball Players
Power - II
H
Power= Force x Speed \ Time
●
The athlete's muscular ability to produce
joint torque at high speeds.
(Adapted from Ribas, 2009 ; Ratamess, 2015)
Strength Training for Basketball Players
Power - III
H
Developing Muscle Power:
●
- Develop the strength component
- Develop the speed component with a reduction in the time
period in which the task is performed
(Adapted from Lambert et al, 2008)
Strength Training for Basketball Players
Power - IV
●
HDevelopment
Rate of Force
(RFD)
- RFD is related to the change in strength divided by
the change in execution time.
- RFD allows the player to produce strength quickly
in time-limited motor tasks.
- EXAMPLE:
An explosive jump to block the opponent
(Adapted from Suchomel & Comfort, 2018)
Strength Training for Basketball Players
Power - V
●
H
The Force-Velocity
Curve
Maximum strength
Strength-speed
F
O
R
C
E
Speed-strength
Reactive strength
Speed
VELOCITY
Strength Training for Basketball Players
Power - VI
●
H
The Force-Velocity
Profile-02
OBJECTIVE: Power
F
O
R
C
E
VELOCITY
(Adapted from Beardsley, 2020)
Strength Training for Basketball Players
Power - VII
●
H
The Force-Velocity
Profile-03
OBJECTIVE: Power and Maximal Strength
F
O
R
C
E
VELOCITY
(Adapted from Beardsley, 2020)
Strength Training for Basketball Players
Power - VIII
A Exercises
Olympic Lifting
●
(Adapted from Lambert et al, 2008 ; Roberts & DeBeliso, 2018)
Strength Training for Basketball Players
Power - IX
A
Plyometric Training
●
Plyometrics is a dynamic form of strength training in which,
through the stretch-shortening cycle involving
vertical, horizontal and lateral jumps, it performs
displacements of the players' center of gravity.
(Adapted from Bouteraa et al, 2020)
Strength Training for Basketball Players
Power - X
A
Plyometric Training – Exercise Progression
●
(Adapted from Thomas et al, 2017)
Strength Training for Basketball Players
Power - XI
A
Plyometric Training – Volume and Intensity of the Loads
●
(Adapted from Sole, 2018)
Strength Training for Basketball Players
Power - XII
●
●
CMJ
CMJ
CMJ (stretch-shortening cycle)
●
CMJ
Arm Swing
CMJ
Non-Arm Swing
Slow-SSC (>250m\s)
- High degree of
sport specificity
- Isolates lower
extremity force
production
(Adapted from Heishman et al, 2019)
Strength Training for Basketball Players
Power - XIII
CMJ
Non-Arm Swing
CMJ
Arm Swing
- It serves to assess
acute changes in
neuromuscular readiness
- It serves to quantify
long-term changes in
performance after
training program
(Adapted from Heishman et al, 2019)
Strength Training for Basketball Players
Power - XIV
Considerations About the Countermovement Jump
(Adapted from Heishman et al, 2019)
Strength Training for Basketball Players
Power - XV
Four Different Types of Jump Tests - 01
Abalakov Jump
- Countermovement jump
with free use of the arms
Squat Test
Jump
- Jump with 90° of flexion
without using the arms
CMJ Test
- Countermovement jump
without using the arms
Repeated Jump
Test
- Repeated jumps for 30 seconds
the greatest number of times
starting from 90° of flexion
(Adapted from Vaquera et al, 2002)
Strength Training for Basketball Players
Power - XVI
Four Different Types of Jump Tests - 02
Single-Leg Jump Test
(SLJ or SL-CMJ)
Evaluates bilateral
asymmetries
Squat Jump Test
Evaluates information
of the concentric phase
of the jump
Drop Jump Test
Land and Hold Test
Evaluates how the
player can jump
after a landing
Evaluates limb-specific
stability and its
relationship to the risk
of injury
(Adapted from Schuster et al, 2020)
Strength Training for Basketball Players
Power - XVII
The Specificity of Moving Structure in Competitive Conditions
(The Typical Time Interval)
The stretch-shortening cycle
(SSC)
250 ms
The ground contact time during
running in submaximal regime,
frequent changes of direction
and vertical rebounds
180 ms
The ground contact time
during running in
absolute maximal intensity
(Adapted from Ivanovic et al, 2019)
100 ms
Strength Training for Basketball Players
Power - XVIII
Stretch-Shortening Cycle (SSC) Movements
FAST
<250 ms
Sprinting,
Drop Jump,
Bounding
Depht-Jumps,
CMJ,
COD
(Adapted from Thomas et al, 2017)
SLOW
>250 ms
Strength Training for Basketball Players
Power - XIX
Why Are There Discrepancies in Plyometric Training Studies?
(Adapted from Meszler & Váczi, 2019)
Strength Training for Basketball Players
Power - XX
●
Hand Flight Time:Contraction Time
Reactive Strength Index Modified
CMJ Arm Swing versus CMJ Non-Arm Swing
(Adapted from Heishman et al, 2019)
Strength Training for Basketball Players
Power - XXI
H
Types of Jumps and Mechanical Stress
●
(Adapted from Lépori, 2020)
Strength Training for Basketball Players
Power - XXII
H
Jump Performance Characteristics (CMJ) – Part 01
ELITE PLAYERS: Basketball versus Soccer
●
BASKETBALL PLAYERS
SOCCER PLAYERS
(Chalitsios et al, 2019)
Strength Training for Basketball Players
Power - XXIII
●
Jump Performance Characteristics
(CMJ) – Part 02
H
ELITE PLAYERS: Basketball versus Soccer
- The characteristics of GRFv during CMJ can
discriminate athletes according to the specificity of the sport.
- Basketball players produce high values of RFD davg and ∆t.
- Soccer players show high values of IMPu and Sbcm-min.
- The jumps used by basketball players in training
and competitions are not maximum (they depend on
the reaction before the opponent).
(Adapted from Chalitsios et al, 2019)
Strength Training for Basketball Players
Power - XXIV
●
H
Jump Performance Characteristics
(CMJ) – Part 03
ELITE PLAYERS: Basketball versus Soccer
BASKETBALL:
The jumps performed are fast without countermovement
and depend on the force production of the plantar ankle flexors
versus
SOCCER:
The jumps performed are maximum and
depend mainly on the activation of the knee and hip flexors.
(Adapted from Chalitsios et al, 2019)
Strength Training for Basketball Players
Power - XXV
H
Methods for Determining the Leg for the Jump
●
(Adapted from Fort-Vanmeerhaeghe et al, 2015)
Strength Training for Basketball Players
Power - XXVI
H
Rate of Power Development (RPD) - I
●
CMJ Force–Time Curve Model
CMJ Power–Time Curve Model
B
A
(Rice et al, 2016)
Strength Training for Basketball Players
Power - XXVII
●
H
Rate of Power Development
(RPD) – II
Comparison Between Male and Female Basketball Players
A
A
B
B
(Rice et al, 2016)
Strength Training for Basketball Players
Power - XVIII
●
H
Rate of Power Development
(RPD) – III
Comparison Between Male● and Female Basketball Players
RFD, RPD, relative peak power and work are not significant
between genders;
●
Significant differences are found in the absolute concentric
impulse, but not when analyzed by relative body mass;
●
Male players had significantly greater impulse during the
eccentric phase and peak power during the concentric phase
of the CMJ (absolute and relative)
●
(Rice et al, 2016)
Strength Training for Basketball Players
Power - XXIX
H
Power and Change of Direction
●
- The basketball player's ability to perform changes of direction
is directly affected by the strength and power of the lower limbs.
- Exercises involving changes of direction discriminate
between professional and non-professional players.
- Basketball players in higher divisions (Division I and II) have
better PTmax values of the knee extensors
compared to players of lower levels (divisions III and IV).
- Players in division III and IV show high levels of fatigue
in COD exercises when compared to players in divisions I and II.
(Adapted from Ferioli et al, 2018)
Strength Training for Basketball Players
Power - XXX
H
Effects of Plyometric Training on Changes of Direction – (8 weeks)
●
(n=25 national-level female basketball players)
(Adapted from Cherni et al, 2019)
Strength Training for Basketball Players
Power - XXXI
H
What is the Ideal Surface Type for Plyometric Training?
●
- Hardwood
- Concrete
- Sand
- Rubber
- Hard Plastic
- EVA
- Hard Maple
- Other
Strength Training for Basketball Players
Power - XXXII
H
Landing of Jumps: Shoe and Court Surfaces
●
(Adapted from Bruce et al, 2019)
Strength Training for Basketball Players
Power - XXXIII
Plyometric Training on TwoHDifferent Types of Surface
(6 weeks, 3 times per week)
●
(Adapted from Ozen et al, 2019)
Strength Training for Basketball Players
Power - XXXIV
H
H Types of Surface and Shoe
Five CMJs on Three Different
(n=29 male college basketball players)
●
(Adapted from Bruce et al, 2019)
Strength Training for Basketball Players
Power - XXXV
●
H Limbs by Playing Positions
Explosive Strength of the Lower
(n=144 professional basketball players)
(Adapted from Boone & Bourgois, 2013)
Strength Training for Basketball Players
Power - XXXVI
●
HVertical Jump Tests - I
Traditional vs. Specific
Run-Up with 2 Legs or 1 Leg Take-Off Jump
(Rodríguez-Rosell et al, 2017)
Strength Training for Basketball Players
Power - XXXVII
●
H
Traditional vs. Specific
Vertical Jump Tests - II
Run-Up with 2 Legs or 1 Leg Take-Off Jump
(Adapted from Rodríguez-Rosell et al, 2017)
Strength Training for Basketball Players
Power - XXXVIII
●
H
Traditional vs. Specific
Vertical Jump Tests - III
Run-Up with 2 Legs or 1 Leg Take-Off Jump
All jumps analyzed:
●
●
High ICC=0.969 - 0.995
●
Low CV=1.54% – 4.82%
Significantly Correlated r=0.580 – 0.983
(Rodríguez-Rosell et al, 2017)
Strength Training for Basketball Players
Power - XXXIX
H
Comparing the Vertical Rebound
Jump Performance
(Hurdle Jump versus Drop Jump)
●
(Adapted from Luna et al, 2020)
Strength Training for Basketball Players
Power - XL
●
H
Two Types of Training Programs
on Vertical Jump Height
(Plyometric Training vs. BLR + Strength Training) – 6w - 3 times per week
(Adapted from Sukhiyaji & Saravanan, 2019)
Strength Training for Basketball Players
Power - XLI
●
H on Vertical Jump Performance
Three Types of Training Programs
(Dynamic Stretching vs. Plyometric Training vs. Mixed Training) – 4 w\ 2 times per week
(Adapted from Shaji & Isha, 2009)
Strength Training for Basketball Players
Power - XLII
H
Explosive Strength of Upper Limbs
(34 ST sessions, 20 games, 78 TT sessions – 19 microcycles)
●
(Adapted from Leite et al, 2012)
Strength Training for Basketball Players
Power - XLIII
H
The Importance of Balance Training
●
(Adapted from Bouteraa et al, 2020)
Strength Training for Basketball Players
Power - XLIV
H
Effects of a Combined Balance and Plyometric Program
(n=26 youth female players) - 8 weeks, 2 times per week
●
(Adapted from Bouteraa et al, 2020)
Strength Training for Basketball Players
Power - XLV
H
Effects of Plyometric Training with Additional Load
●
The addition of load to the dynamic exercise produces
acute benefits in explosive performance.
An overload of 10-11% of body mass in plyometric training
produces an advantage when compared to only plyometric
training with body weight.
A plyometric protocol with additional load of short duration
can produce improvements in vertical jump as a consequence
of long-term training and basketball matches.
(Adapted fro Khalifa et al, 2010)
Strength Training for Basketball Players
Power - XLVI
●
Plyometric Training – WithHand Without Added Load
(10 weeks, 3 times per week – elite male basketball players)
Using weighted vests of 10–11% of body mass
(Adapted fro Khalifa et al, 2010)
Strength Training for Basketball Players
Power - XLVII
H
Effects of Plyometric Training on Sprint Abilities - I
●
(Adapted from Aksović et al, 2019)
Strength Training for Basketball Players
Power - XLVIII
H on Sprint Abilities - II
Effects of Plyometric Training
(n= 33 youth basketball players) - 10 weeks, 2 times per week
●
(Adapted from Aksović et al, 2019)
Strength Training for Basketball Players
Power - XLIX
●
Explosive Strength in HDifferent Age Groups
(youth male basketball players)
(Adapted from Torres-Luque et al, 2016)
Strength Training for Basketball Players
Power - L
●
H by Playing Positions
Quantification of Jumps
(n=03 male basketball players )
(Adapted from Gebrin & Oiveira, 2006)
Strength Training for Basketball Players
Power - LI
●
H
Quantification of Jumps by Playing
Positions During Training
(n=13 male elite basketball players – 300 observations )
(Adapted from Svillar, 2018)
Strength Training for Basketball Players
Power - LII
●
H During Pre-Season
Total Jumps per Session
(n=14 male basketball players - NCAA Division I)
(Adapted from Heishman et al, 2020)
Strength Training for Basketball Players
Power - LIII
●
Short-Term Plyometric Program
H – (2 weeks\ 3 times per week)
(n=30 professional basketball players)
(Adapted from Ramachandran & Pradhan, 2014)
Strength Training for Basketball Players
Power - LIV
●
Plyometric
HTraining
Randomized versus Non-Randomized Protocols
- To optimize plyometric training, it is important to understand
the use of different schemes and their effects on performance.
- The training variability consists of changing the order
of plyometric drills during sessions.
- - Training variability is an important stimulus, especially
when used in long-term training processes.
- The variability training applied in plyometrics can
improve the temporal sequence of muscle activation
and the rapid recruitment of fast motor units.
(Adapted from Hernández et al, 2018)
Strength Training for Basketball Players
Power - LV
●
Two Plyometric Protocols (Randomized
vs. Non-Randomized)
H
(n=19 youth male basketball players) – 7 weeks, 2 times per week
(Adapted from Hernández et al, 2018)
Strength Training for Basketball Players
Power - LVI
H
Landing Techniques
●
SOFT
Landing Tecnique
MORE energy absorbed
during impact
ABSORTIVE
Landing
HARD
Landing Tecnique
STIFF
Landing
LESS energy absorbed
during impact
(Adapted from Struzik et al, 2014 ; McCormick, 2012)
Strength Training for Basketball Players
Power - LVII
H
Reactive Strength Index (RSI)
●
Drop Jump Test
RSI=flight time (m\s) \ contact time (m\s)
●
●
Players Reactive Index Profile
20cm, 40cm, 50cm drop height ***
(Adapted from Markwick et al, 2015)
Strength Training for Basketball Players
Power - LVIII
H
Single-Leg Jump
●
Muscle Power
Vertical\Horizontal
Ground
Reaction Force
Muscle Strength
Single-Leg
Jump and Landing
Body Stability
Stiffness
Neuromotor
Coordination
(Adapted from Del-Fresno et al, 2012 ; Márquez et al, 2017)
Strength Training for Basketball Players
Power - LIX
H
Asymmetry in Jumping Tasks
●
MULTI-DIRECTIONAL
Vertical
Horizontal
(Adapted from Hewit et al, 2012)
Lateral
Strength Training for Basketball Players
Power - LX
H
Asymmetry in Jumping Tasks
●
●
●
Dominant Leg versus Non-Dominant Leg
More Skillfull Leg versus Less Skillfull Leg **
(Adapted from Fort-Vanmeerhaeghe et al, 2015)
Strength Training for Basketball Players
Power - LXI
●
H
Asymmetry in Jumping
Tasks
(n=68 youth basketball players - Isokinetic dynamometry at speed 60°\s )
(Adapted from Radjo et al, 2013)
Strength Training for Basketball Players
Power - LXII
●
H
Asymmetry in Jumping
Tasks
(n=29 youth female basketball players)
(Adapted from Fort-Vanmeerhaeghe et al, 2015)
Strength Training for Basketball Players
Power - LXIII
Asymmetry ●in HJumping Tasks
((Adapted from Fort-Vanmeerhaeghe et al, 2015)
Strength Training for Basketball Players
Power - LXIV
H
Some Characteristics of Complex Training
●
(Adapted from Freitas et al, 2019)
Strength Training for Basketball Players
Power - LXV
H Modified Complex Training
Optimal Load Training versus
●
(n=18 male semi-professional basketball players) – 6w \ 4 times per week
(Adapted from Freitas et al, 2018)
Strength Training for Basketball Players
Power - LXVI
H Program on Performance
Effects of Contrast Training
(10 weeks, 2 times per week – Prepubertal basketball players)
●
(Adapted from Roman et al, 2017)
Strength Training for Basketball Players
Power - LXVII
●
H
(Adapted from Pozarowszczyk et al, 2018)
Strength Training for Basketball Players
Power - LXVIII
●
H
(Adapted from Pozarowszczyk et al, 2018)
Strength Training for Basketball Players
Power - LXIX
●
H
(Adapted from Pozarowszczyk et al, 2018 ; Hoyt et al, 2019)
Strength Training for Basketball Players
Power - LXX
●
H
(Adapted from Pozarowszczyk et al, 2018 ; Sevilmis & Atalag, 2019)
Strength Training for Basketball Players
Power - LXXI
●
H
(Hoyt et al, 2019)
Strength Training for Basketball Players
Power - LXXII
●
H
(Hoyt et al, 2019)
Strength Training for Basketball Players
Power - LXXIII
Two Modes of Post-Activation●Potentiation
for Enhancing Speed
H
of the Slide-Step Movement in Basketball Players (Assisted vs. Resisted)
(4x10-m with 5% of body mass external load – 1 min rest interval)
(Adapted from Gepfert et al, 2020)
Strength Training for Basketball Players
Power - LXXIV
Measuring the Impact of PAP on AT
Stiffness, Elasticity and Thickness
●
H
(PAP PROTOCOL: Squat at 60,70,80, 90 and 100% of 1RM)
(n=12 male basketball players - Division I Polish League)
(Adapted from Pozarowszczyk et al, 2018)
Strength Training for Basketball Players
Power - LXXV
H
Eccentric Training
●
●
~ 652 COD movements occur in matches;
●
Decelerations;
●
●
Landings;
Prevention of Injuries
(Adapted from Delextrat et al, 2012 ; Shelling & Torres-Ronda, 2016)
Strength Training for Basketball Players
Power - LXXVI
●
H
Two Different Types of Eccentric
Overload Training
(Flywheel Inertial Training versus Tempo Eccentric Training)
(Adapted from Brien et al, 2020)
Strength Training for Basketball Players
Power - LXXVII
Stretching-Shortening
Cycle (SSC)
Rate of Force
Development (RFD)
“Optimum Power Load”
Maximum
Strength
Power
Endurance
Power
(Adapted from Half & Nimphius, 2012 ; Loturco, 2015 ; Freitas. 2019 )
Strength Training for Basketball Players
Power - LXXVIII
TrainingHProtocol
●
Type of
Strength
Sets
Reps
Intensity
(%1RM)
Pause
between
sets
Pause
between
reps
Power
3-5
4-6
30-85
2-4 min
40-90 s
Strength Training for Basketball Players
Power Endurance - I
Power endurance is characterized by seeking to maintain
power levels for extended periods of time.
Power endurance would allow the basketball player
to perform his motor actions for long periods without
the negative interference of fatigue.
(Adapted from Vretaros, 2015)
Strength Training for Basketball Players
Power Endurance - II
Power
Endurance
The parabolic shape of the P-v relationship
A change in RFv at a matched %Pmax
Power Reserve
(Adapted from Rivière et al, 2020)
Strength Training for Basketball Players
Power Endurance - III
A given percentage of maximal force
Power
Endurance
The same movement velocity
The same resistive force
per bodyweight
“FATIGABILITY”
(Adapted from Rivière et al, 2020)
Strength Training for Basketball Players
Power Endurance - IV
First
Quarter
Second
Quarter
Third
Quarter
Fourth
Quarter
Jump Height:
53,0 cm **
FATIGUE
Jump Height:
46,0 cm **
53,0 cm **
Power Endurance
Training
50,0 cm **
Strength Training for Basketball Players
Power Endurance - V
●
H VARIABLES:
ANALYZED
Power Peak, Mean Power, and Fatigue Index
CJ-60
IJ4x15
Continous Jump Test
of 60 seconds using
CMJ
Intermittent Jump Test
of 4 sets of 15 seconds
with 10 seconds interval
using CMJ
(Adapted from Hespanhol et al, 2007)
Strength Training for Basketball Players
Power Endurance - VI
●
H Power and Power-Endurance
Effects of Plyometric Training on
(n=20 male basketbal players)
(Adapted from Cheng et al, 2003)
Strength Training for Basketball Players
Power Endurance - VII
H
Calculating Fatigue Index in Jump Tests
●
Fatigue Index (%)= (T-highest – T-lowest\T-highest) x 100
Attempt
CMJ Test (cm)
01
41,0
02
43.5
03
42.7
04
39.8
Mean:
41.7
Fatigue Index=
8,50%
(Adapted from Naharudin & Yusef, 2013 ; Schuster et al, 2020)
Strength Training for Basketball Players
Power Endurance - VIII
TrainingHProtocol
●
Type of
Strength
Sets
Reps
Intensity Pause
Pause
(%1RM) between between
sets
reps
Power
Endurance
2-4
10-15
30-55
2-3 min
30-60 s
Strength Training for Basketball Players
Velocity-Based Training - I
VBT is the use of exercise● velocity to inform and prescribe
strength training (load, sets, number of repetitions).
(Adapted from Weakley et al, 2020)
Strength Training for Basketball Players
Velocity-Based Training - II
Velocity Variables
●
●
Mean Velocity - (MV)
●
Peak Velocity - (PV)
Mean Propulsive Velocity - (MPV)
(Adapted from Weakley et al, 2020)
Strength Training for Basketball Players
Velocity-Based Training - III
1)- Instantaneous feedback for acute performance;
2)- Prescribe velocities for training;
3)- Measure concentric bar velocity;
4)- Assessing neuromuscular adaptations with velocity;
5)- Monitor changes in fitness and fatigue;
6)- Determining the minimum velocity threshold;
7)- Individualized load-velocity profile (normal variation vs.
legitimate fluctuations);
8)- Important to design effective training programs
(Adapted from Weakley et al, 2020)
Strength Training for Basketball Players
Velocity-Based Training - IV
●
H
Velocity-Based
Training
(Monitoring Variables)
Intensity
Feedback of
Kinematic Outpts
Volume
Velocity Loss
Threshold
Internal
Response
Individualized
L-V Profile
(Adapted from Weakley et al, 2020)
Fatigue
Response
Strength Training for Basketball Players
Velocity-Based Training - V
H Squat Strength to Mean
Comparing the Effects● of
Concentric Bar Velocity at 1RM
(n=21 male basketball players – NCAA Division-I)
EFFECT SIZE:
Strong vs. Weak – d=2.59 (very large effect)
Moderate vs. Weak – d=2.14 (very large effect)
Strong vs. Moderate – d=0.11 (trivial effect)
(Adapted from Carroll & Wagle, 2016)
Strength Training for Basketball Players
Velocity-Based Training - VI
H Using VBT in Basketball
Example of Training Sessions
●
MICROCYCLE
SQUAT
CMJ
01
3 sets * 1m\s (60% 1RM) (-10%)
3 * 5 @ 1.2m\s (30cm)
02
4 sets * 1m\s (60% 1RM) (-10%)
4 * 5 @ 1.2m\s (30cm)
03
3 sets * 0.92m\s (65% 1RM) (-11%)
3 * 4 @ 1.1m\s (25 cm)
04
4 sets * 0.92m\s (65% 1RM) (-11%)
4 * 4 @ 1.1m\s (25cm)
05
3 sets * 0.84m\s (70% 1RM) (-12%)
3 * 3 @ 1.0m\s (20cm)
06
4 sets * 0.84m\s (70% 1RM) (-12%)
3 * 4 @ 1.0m\s (20cm)
(Adapted from Lépori, 2020)
Strength Training for Basketball Players
Selection and Progression of Exercises
Complex
Simple
Specific
General
Strength Training for Basketball Players
Movement Patterns
- Push (Vertical and Horizontal)
- Pull (Vertical and Horizontal)
- Hip Dominance
- Knee\Quadriceps Dominance
(Adapted from Boyle, 2018)
Strength Training for Basketball Players
Exercise Classification
(Adapted from Lépori, 2020)
Strength Training for Basketball Players
General Recommendations
- Perform multi-joint exercises before single-joint exercises
- Perform large muscle groups before small muscle groups
- Perform more complex exercises before less
complex exercises
- Train high intensity exercises before low intensity exercises
(Adapted from Lambert et al, 2008)
Strength Training for Basketball Players
Variables in Training Prescription
1)- Exercise
2)- Sets
3)- Repetitions
4)- The Resistance Type
5)- The Movement's Execution Speed
6)- Muscle Contraction Regimen
7)- The Order of Exercises
8)- The Rest Periods (sets and exercises)
9)- Other
(Adapted from Baker, 2007 ; Ratamess, 2015)
Strength Training for Basketball Players
Specific Training Stimulus
NEGATIVE
Effects
POSITIVE
Effects
- Non-Functional Overreaching
- Fatigue
- Overtraining Syndrome
- Injuries
- Etc
- Functional Overreaching
- Fitness
- Performance Improvement
- Etc
(Adapted from Weiss, 2017)
Strength Training for Basketball Players
Positions During Exercises
●
●
Supine
●
Sitting
Kneeling
Semi-Kneeling
●
●
●
Standing
Displacement
Strength Training for Basketball Players
Stability and Mobility
Understanding the Joint by Joint Approach
(Adapted from Liebenson, 2017 ; Boyle, 2018)
Strength Training for Basketball Players
Tempo Technique
Four Digits
(3\0\1\0)
(3\0\1\0)
(eccentric\transition\concentric\transition)
FASTER
Movement Tempo
Example:
(2\0\2\0)
SLOWER
Movement Tempo
Example:
(6\0\2\0)
(Adapted from Krzysztofik et al, 2019)
Strength Training for Basketball Players
The Relationship Between Repetitions and
Sets
(Adapted from Poliquin, 1997)
Strength Training for Basketball Players
Core Training - I
●
●
Power House
Serape Effect (diagonal patterns)
(Santana, 2003 ; Santana et al, 2015)
Strength Training for Basketball Players
Core Training - II
●
CORE TRAINING:
Core Strength
●
●
Core Endurance
●
Core Stability
(Saeterbakken et al, 2015)
Strength Training for Basketball Players
Core Training - III
a Strength Training
The Importance of●Core
(Adapted from Xie et al, 2014)
Strength Training for Basketball Players
Core Training - IV
w Program – Case Study
Effects of Central Stability
(n=01 professional basketball player)
(Adapted from Vallés Ortega, 2017)
Strength Training for Basketball Players
Core Training - V
●
a
Effects of Core Training
on Physical Performance
(n=24 youth female basketball players)
(Adapted from Carvalho et al, 2011)
Strength Training for Basketball Players
Core Training - VI
Anti-Rotation
●
●
Anti-Extension
●
●
Anti-Flexion
Anti-Lateral Flexion
(Boyle, 2015 ; Boyle, 2018)
Strength Training for Basketball Players
Core Training - VII
Factors Responsible for Trunk Stability
(Adapted from Worobel, 2020)
Strength Training for Basketball Players
Periodization - I
- Periodization is an adaptable tool in which, by means of a
systematic and planned approach, monitors the
volume and load for optimal performance gains.
- The main objective of periodization is to induce the athlete
to peak performance, avoiding stagnation and detraining in
performance and minimizing the risk of overtraining.
- Periodization monitors individual tolerance to imposed loads
and controls their recovery.
- An appropriate development of the player's strength and power
during the season can be obtained through a
properly periodized program.
(Adapted from Lambert et al, 2008)
Strength Training for Basketball Players
Periodization - II
Strength Periodization
in Basketball
Conjugated
Linear
(Issurin, 2010)
(Pires et al, 2017)
Undulating
Blocks
(Fleck & Kraemer, 2017)
(Alves, 2010)
Strength Training for Basketball Players
Periodization - III
ORDINARY
(stimulating loads)
Types of
Microcycle
SHOCK
(high physiological
stress loads)
STABILIZER
(maintenance loads)
REGENERATIVE
(taper loads)
Strength Training for Basketball Players
Periodization - IV
Load Variability in Each Microcycle - 1
Strength Training for Basketball Players
Periodization - V
Load Variability in Each Microcycle - 2
Strength Training for Basketball Players
Periodization - VI
Load Variability in Each Microcycle - 3
Strength Training for Basketball Players
Periodization - VII
Load Variability in Each Microcycle - 4
Strength Training for Basketball Players
Periodization - VIII
EXTERNAL
Load
- Volume
- Intensity
- Density
Complexity
INTERNAL
Load
OBJECTIVE:
SUBJECTIVE:
-Heart Rate
- Blood Lactate
- CPK
- T\C Ratio
- Etc
- PSE
- Strain Index
- Monotony Index
- Wellness
Questionnaire
- Etc
Strength Training for Basketball Players
Periodization - IX
(Adapted from Weiss, 2017)
Strength Training for Basketball Players
Periodization - X
Two Types of Perceived Effort Perception Scale
(Adapted from Foster et al, 2001 ; Costa et al, 2011)
Strength Training for Basketball Players
Periodization - XI
Load Management - I
(Adapted from Gabbett, 2020)
Strength Training for Basketball Players
Periodization - XII
Load Management - II
(Adapted from Gabbett, 2020)
Strength Training for Basketball Players
Periodization - XIII
Load Management - III
(Adapted from Tibana et al, 2017)
Strength Training for Basketball Players
Periodization - XIV
The Relationship Between Dose and Response
Best
RESPONSE
- Optimal Improvement
in Performance
Ideal
DOSE
- Training Stimuli
(psycho-physiological stress
(Adapted from Svillar, 2018)
Strength Training for Basketball Players
Periodization - XV
The Relationship Between Training Load and Injury
SPECIFIC
Workload Ratios
“sweet spot”:
*** 1,0 – 1,5 ***
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
ACUTE LOAD
The average current week s-RPE
training load
CHRONIC LOAD
The weekly average of training load
over the previous four weeks
(Adapted from Weiss, 2017)
Strength Training for Basketball Players
Periodization - XVI
Description of Strength Training During the Macrocycle
(Adapted from Mazon et al, 2018)
Strength Training for Basketball Players
Periodization - XVII
Behavior of Monotony Index During a Macrocycle
(52 training sessions – youth basketball players)
Weeks
(Adapted from Rodrigues, 2014)
Strength Training for Basketball Players
Periodization - XVIII
Total Quality Recovery Scale (TQR Scale)
(Adapted from Moreno et al, 2015)
Strength Training for Basketball Players
Strength and Injury Prevention - I
- A functional strength training program can help
prevent acute and chronic musculoskeletal injuries.
- To prevent overuse injuries, strength training must
respect gradual tissue conditioning, appropriate movement
technique, and training variation.
- To prevent acute injuries, strengthening failure thresholds
of relevant tissues should be considered, sufficient movement
technique and psychological preparedness.
- Important aspects in a strength program for injury prevention:
incorporated technique familiarization, individualized progression
and load calculations, goal-specific phases, periodization, program
variability, rest times between sets, rest times between sessions,
exercise range of motion and execution speed.
(Adapted from Lauersen et al, 2018)
Strength Training for Basketball Players
Strength and Injury Prevention - II
Player Career Longevity
Maintaining Health Status
Preventive
Multicomponent
Program
Systematic Control
of Training Loads
Regenerative
Strategies
Strength Training for Basketball Players
Fatigue - I
●
H
Initial Considerations
About Fatigue
(Adapted from Ortega et al, 2017)
Strength Training for Basketball Players
Fatigue - II
FATIGUE
IN BASKETBALL
“task-dependent”
phenomenon
CENTRAL
Fatigue
PHERIPHERAL
Fatigue
(Adapted from Freitas, 2019)
Strength Training for Basketball Players
Fatigue - III
H
FATIGUE
●
PERCEIVED
Fatigue
PERFORMANCE
Fatigue
PHYSIOLOGICAL
- Heart Rate
- Blood Lactate
- Testosterone
- Cortisol
- T\C Ratio
- Creatine Kinase
- Hydration
PSYCHOLOGICAL
- Wellness
- Mood
- Soreness
- Motivation
CONTRACTILE
FUNCTION
- Force Capacity
(Adapted from Edwards et al, 2018)
MUSCLE
ACTIVATION
- Neuromuscular
Propagation
- Voluntary
Activation
Strength Training for Basketball Players
Fatigue - IV
- Maintenance of homeostasis
and the subjective
psychological state
of the players
PERCEIVED
Fatigability
PERFORMANCE
Fatigability
- Decline in objective performance
of the activation capacity of the
central nervous system and
contractile properties of the muscles
(Adapted from Edwards et al, 2018)
Strength Training for Basketball Players
Fatigue - V
S
Acute Effects of Fatigue on Maximum Strength and Power
●
(Adapted from Freitas, 2019)
Strength Training for Basketball Players
Fatigue - VI
a
Continuum of Fatigue
(Adapted from Tibana et al, 2017)
Strength Training for Basketball Players
Detraining - I
H About Detraining
Initial Considerations
●
- The partial or complete loss of adaptations produced
by training due to insufficient stimuli is called detraining.
- Detraining can generate negative effects of reversibility
in strength that affect enzymatic activities, mitochondrial
ATP production, hormonal parameters and significant
reductions in acquired strength and power gains.
- In basketball players, explosive strength levels can be
maintained during detraining if intensity is seen as the
main retention factor, regardless of the reduction in
training frequency and volume.
(Adapted from Mujika & Padilla, 2000 ; Santos & Janeira, 2009)
Strength Training for Basketball Players
Detraining - II
H
Factors of Detraining on Muscle Performance
●
- Motor unit recruitment and
synchronization,
firing frequency, and
intermuscular coordination
CENTRAL
Factors
PERIPHERAL
Factors
- Muscle fiber type, architecture,
and tendon properties
(Adapted from Bosquet et al, 2013)
Strength Training for Basketball Players
Detraining - III
H
Effects of Reduced Training and Detraining
on Explosive Strength
(After 10 weeks of Complex Training) – Youth Basketball Players
●
(Adapted from Santos & Janeira, 2009)
Strength Training for Basketball Players
Final Considerations - I
●
●
Modern basketball requires functional strength training to
improve athletic performance and reduce injuries to
players;
Periodization and management of training loads is vital at
all times of the season;
Respecting the specificity of the sport, the biological
individuality of the player and his playing position on the
court can determine success in a strength training
program
●
Strength Training for Basketball Players
Final Considerations - II
●
THANKS!!!
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