Six training tips for basketball players

By Jesse Haines, CSCS Sanford POWER

  1. Training & Performance 101

A proper basketball performance enhancement program focus is to develop and maximize athleticism. Athletes are constantly trying to improve their game. However, the bottom line should be safeguarding a basketball athlete from injuries.. If you don’t take care of your body, you could have a season-ending injury.

With that in mind, it should be a goal to recreate the velocities and forces experienced in sport through leg initiated multi-joint explosive exercise in order to develop power, coordination, and prevent injury. Explosive exercises include:

  • Snatch
  • Clean
  • Jerk
  1. The Core

The foundation of power production and strength in the human body originates from “the core”.  An athlete’s core is a complex series of muscles, extending far beyond your abs. It includes everything besides your arms and legs. The core is incorporated in almost every movement of the human body.  Any deficiency in strength and flexibility in the core region will give an athlete little chance to maximize his or her athletic potential.  The core is the coordination and power center for all ground based movements.  Focusing strength training on developing the core is very important.  Training the core in the standing position and through ground-based exercises will enhance the athletes’ ability to transfer training to sport performance.

  1. The Importance of Strength & Conditioning

It is the duty of the strength and conditioning coach to train athletes for maximal performance in athletic competition, especially basketball.  The best performers are often the most gifted athletically, so it is important to train athletes with the purposes of increasing athleticism.  Some qualities of a superior athlete are:

  • Power
  • Speed
  • Strength
  • Agility
  • Flexibility
  • Coordination
  • Kinesthetic awareness
  • Balance
  • Mental toughness
  • Goal-oriented
  • Sport specific condition.

It is the goal of the strength and conditioning coach to maximize the athletic potential. This is done through well-organized training programs developed to address team and individual deficiencies.

  1. Evaluate & Tailor Your Athletic Programs

Through periodization principles, athletes should be provided programs that are designed on a yearly basis, in-season included. These athletic programs should have goals that must be attained at set points throughout the training year.  Each year that program shall be evaluated. After evaluation, it should be tailored with the thought of increasing an athletes’ work capacity the following year.  Each training sessions should be organized with goals clearly stated so that athletes can train with purpose and intensity.

  1. Training Methods

There are many athletic training methods to increase performance.  The most common traits found in all methods are that they are highly organized, short in duration and very intense.  It is the duty of the strength coach to provide logical, progressive and safe training protocols for each athlete.

Recommendations for athlete exposures in the weight room with frequency and duration of strength training, not including warm-up:

  • Off-season: 3-5 days/week                       45-90 minutes per session
  • Pre-season: 2-4 days/week                       25-35 minutes per session
  • In-season: 2-3 days/week                         20-25 minutes per session
  1. Sanford POWER Basketball Academy

Sanford POWER has a partnership with the Pentagon POWER Basketball Academy.  This is a great opportunity for area basketball players or teams of all ages to receive guidance on their in-season program.  POWER Basketball will focus on specific basketball skills. Sanford POWER will provide power, speed, strength, agility and condition.  We are excited to introduce this aspect of training and look forward to working with all athletes very soon.