Any ideas? I’ve got 6 weeks until basketball…
What do you guys recommend for conditioning.
I was thinking sprints(20s,30s,40s) 2x a week
and maybe ext. tempo twice a week…
Start with lots of tempo work!!
What have you been doing?
Are you including strength in your conditiong question?
yes, i will still be lifting when i am conditioning, but not a whole lot of volume…
We’ve been “conditioning” our guys 3 days a week, while doing strength training as well. They started the second week of sept., and have until oct. 17 when practice can officially start.
As for running, we have 3 different workouts set up. Remember, everything has different timed rest intervals.
Day one - we focus on tempo runs, then finish with short change of direction drills - primarily short shuttles, and different short movement patterns.
Day two - non linear conditioning. all change of direction drills.
Day three - more tempo runs, and relay races of various lengths/activities to keep it “fun” and inspire competition…
Hope this helps
Do you scrimage during this time as well?
what does your week look like? (days between training?)
I am not sure what that means? low reps high intensity?
The most important qualities you can develop between now and the start of season is speed, strength and power.
Your conditioning, vertical jump ability will be developed through the game itself. But, high levels of strength and power will not. I suggest you focus on those qualities and alternate the tempo work for general conditioning.
Power is a function of max strength, without developing high levels of strength from year to year performance abilities wil be restricted.
How does this sound, 3 days of conditioning/sprint work.
Short Sprints/Ext. Tempo
COD Drills
Basketball Specific Sprint/Conditioning Work, Suicides, 10 in 1, 6 in 30…
Can you explain the purpose of suicides?
When and how often would that type of ability be used in a game?
Also not sure what you mean by basketball specific? Dribbling with the ball?
Suicides is our main way of conditioning during the season, that is what we always end our practices on. What I meant by basketball specific was more or less what I would see us doing in practice in terms of conditioning, like the suicides, 10 in 1’s, etc…
I think the most important thing you can do to prepare yourself for the season is to practice at game speed. Everyone knows someone who is great at standing around and shooting or even practing, but when it comes to a game these same people dissapear. Practice your jumpers at all out effor and jump height, etc. Practice at game speed and you’ll be one step ahead of those that don’t.
If you want to get down the court faster than your opponent you must improve your acceleration speed
If you want to out-rebound your opponent you must improve your power (strength & speed)
These qualities need to be developed when athletes are fresh (early in practice) and require complete recovery and quality of work to improve
Suicides will never improve these qualities, and over time may hinder the development of speed
You need to organize your training to allow for the development and restoration of the qualities
The stopwatch never lies; time your guys in your fast break offence, or how quickly they get back on defense
These qualities should improve if they are not then you will fall behind your opponents
The ability to drive to the basket, break free from coverage, over take an opponent on defense are power strength qualities, not endurance qualities
I agree with kaczmarski in that you need to practice your qualities at game speed and power, and when they tire move to develop different qualities (shooting, foot work, and strength)
alright, thanks guys
nap, you think i should just continue working on power then?
I think power is the most important element to your success. You will play your self into shape, but you will not develop the power you need to improve performance.
On the court training will develop many qualities, it is the ones you can not develop on the court which you must take care to develop (speed and power).
Alternate tempo work with your power workouts, to develop your general conditioning.
Nap-
The guys scrimmage on their own, twice a week, because coaches (including me) aren’t allowed to coach them with a ball / on court at this time.
Actually, I have to try and get them to NOT play as much basketball as they would like to. I think they’d play 7 nights a week if we let them, but this would seriously cut into their recovery time. It seems college students barely sleep anyway, and I certainly don’t want them breaking down before the season even begins…
As a side note, I’m excited because our coaching staff has agreed that suicides, etc. are virtually worthless, and are letting us use other forms of running for “conditioning”
That is a very smart decision and will pay huge dividens down the road. Add some good recovery elements (regeneration(tempo) to your program and you will be miles ahead of your competition. Your training is only as good as your athletes can recover from it. Focus on speed and power and your athletes will be strong all year long.
I love it how anyone who ever posts about doing suicides, gets roasted on this site… haha…
You know suicides could serve a purpose if they were done submaximally. An athlete who is fitter than the rest could just breeze through the suicides by running at 75% and still look like he was trying.
Good point, the importance is knowing what your training for, and what you expect to gain.
Will definetely stop the suicides, Nap, you don’t recommend any general conditioning before basketball season other then just playing?
Yes I do, the concept here (CFTS) is that all the elements of training are always present, but just to different levels (volumes) depending on what phase of training you are in. I would include tempo work (now higher than 75% of max speed, with low intensity medi ball and core conditioning (high volume / low intensity), as your general conditioning.
So many benefits for your athletes:
- Improve running mechanics
- Increase capilerization of muscles
- Flushes muscles out, loosens tissue
- Does not effect CNS
- Develop and maintain core (high volume / low intensity)
- Will improve general conditioning (SHOULD BE DONE ALL YEAR) (ESPECIALLY AFTER COMPETIONS)
I WOULD SUGGEST TRYING TO ORGANIZE YOUR TRAINING BY ALTERNATING POWER QUALITIES FOLLOWED BY GENERAL FITNESS (TEMPO) QUALITIES