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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