Pioneer Valley Youth Sports and Fitness Institute

the source for sound athletic advice

Overview: Pre-Season Basketball Training

For one to prepare for the upcoming basketball season it is important to recognize the specific movements and intensity that make-up the game. Basketball players are constantly going from low to high positions, jumping, moving forward and side-to-side, positioning hands above the head, accelerating, and rotating.  In order to prepare for an upcoming basketball season one needs to follow a well thought out plan to be in top condition for the start of the season.

In order to train sport-specifically resistance training exercises should consist of multi-joint exercises. Such exercise consist of explosive/Olympic such lifts (power/hang clean, snatch, push press).  Other exercise that are strongly recommended are squats, lunges for lower body; incline bench press, pull-ups and shoulder lateral raises for the upper body.

A basic set/reps scheme may consist of 3 sets of 5-7 reps for Olympic lifts and 3 sets of 8-12 reps for non-Olympic exercises.

Agility and multi-directional workouts may be performed 2 to 3 times per week. Agility work may consist of footwork drills that consist of stepping and small jumping patterns in linear and lateral directions to emphasize footwork. Multidirectional work should consist of acceleration drills that represent first step quickness as if driving to the basket. Emphasis on knee punch and full extension of hips and legs should be of focus with acceleration drills. Slide drills simulating the defense position and its movement should emphasize explosive extension of the trailing leg. When changing to the opposite lateral direction emphasize, staying low, keeping the heels in contact on the ground and explosive extension of the trailing leg should be of importance to help reduce the risk of injury such as, ACL injury.  Putting multidirectional movements together to simulate the reactive nature of basketball is essential.

Plyometrics are necessary for basketball players in order to help facilitate power and explosiveness both in a vertical and horizontal direction. Athletes need to master the proper landing technique before indulging in complex plyometric training. Landings need to be soft, absorbing the impact with the muscles not the joints. Both feet need to be flat with heels down, back straight and head up. Jump technique should have driving countermovement with the arms, full extension of the hips with knees staying over the toes. Plyometrics may be performed 2 to 3 times per week in the off and pre-season. Beginners, who have not performed plyometrics before should stay between 50 to 60 foot contacts per plyometric workout, 75 to 90 foot contacts for intermediate and 100 to 130 foot contacts for athletes who have had advanced exposure to plyometrics.  

Although research findings are not definitive regarding the contribution of the aerobic and anaerobic energy systems in the sport of basketball, they strongly support the exclusive use of anaerobic conditioning protocols in preparing athletes for the demands of the sport. Duration of reps should include bouts lasting 10 to 30 seconds 45 to 60 seconds and 75 to 90 seconds. Conditioning workouts may be conducted 3 to 4 times per week and may last between 15 to 20 minutes. Conditioning drills should be multidirectional in nature and may include the use of a basketball.

For more information about specific protocols for resistance training, agility and multidirectional, plyometrics, and conditioning workouts please feel free to contact Len Haggerty. Len is a Sports Performance Coach who owns and operates STRIDES Performance & Wellness, Inc., catering to youths, teams, and active adults who look to discover their athletic and functional potential. If you have questions regarding this or any other article, please feel free to contact Len at len@strideshpi.net.