Example of Tempo Solution for Basketball
By Mladen Jovanović
As stated in Aerobic development of basketball article, tempo is used to develop necessary „aerobic base“ for repeat-sprint ability. Also, tempo serves as GPP mean to prepare the body for more high-int activity — this is especially true if you use solution presented here.
Some countries and clubs have serious problems to do tempo workouts outside when there is sub-zero temp and snow. The solution is to do tempo on treadmill, step-ups, exercises in place and sub-max (sub70%) shuttle runs on the floor. Also, high-rep medball throws against the wall are also great „aerobic“ development for arms and upper body (actually, for the whole body!). I was thinking to make a tempo workout implementing both medball throws for upper body and running/stoping/change of direction at the same time. This kind of workout would serve to develop „aerobic base“, but it will also prepare the body for explosive medball throws, change of directions and other specific high-int work. Here it is how it works…
Athletes work in pairs. Split the team of athletes in equal two-to-three groups. The athletes easily run over the field and pass the medball between each other — then they turn and come back to the start. Give the ball to the next pair and wait their turn. You can also use the variations to this model of organisation — the organisation dictates work/rest ration too, so be carefull — this can serve a progression tool also, like spreading the pairs to larger distance etc.
Drills that can be used are the following:
Running forward-backward face to face
- pass from chest
- pass behind the neck
- pass from hip (left & right)
- pass from shoulder (left & right)
- pass with only one hand (left & right)
Side running
- pass from chest
- pass behind the neck
Running forward-backward (side-by-side)
- pass from hip
- pass from shoulder
Side-shuffle
- pass from chest
- pass behind the neck
Defencive slide
- pass from chest
- pass behind the neck
Carioca
- pass from chest
- pass behind the neck
etc…
You can use circuit type or stage type organisation of the drills. In circuit type organisation you go from one drill to another without stoping. After finishing whole circuit (predefined number of drills) rest for 2-4mins. Then repeat for predefined number of circuits. In stage type organisation repeat the given drill for given number of reps. Then rest for 1-2mins and progress to another drill.
The volume of this training can easily go over 3000m ---- so watch out! Easily progress to larger number of drills, reps or circuits over time. Use less rest time, heavier medballs or greater distance between pairs — the progression options are unlimited!
I like to finish this kind of workout with jump-shots in circles of 4-6 athletes. The athlete pass the medball between each other, but they must catch it and pass it while still being in air. You can try this same thing but with one leg — it is great for knee stability etc.
This kind of workout will prepare your athletes 200x better than long distance running — stop using midle-long distance running methods for preparing team athletes! This method use only 2-3 medball and little space for great results.
Best wishes!