Helena Frye
Basketball is a physically demanding sport that requires players to have a strong aerobic base and well-developed fundamental skills. While running has traditionally been used as a conditioning method, it is now recognised that there are more effective ways to prepare for the stop-start nature of the game. This is not to say that running should be eliminated entirely from practice, but rather that it should be used sparingly and in conjunction with other training methods. This article will explore how to survive basketball practice when running is incorporated, offering insights into training techniques, physical conditioning, and mental toughness.
| Characteristics | Values |
|---|---|
| Running is important | Basketball is a game of running, and a good team must be in great shape |
| Sprints | Running sprints has been a staple of basketball conditioning for many years |
| Building mental and physical toughness | Coaches use running sprints to build mental and physical toughness |
| Drills | Competitive drills and games are beneficial. When a team loses, they can run a quick sprint as a "consequence" |
| Time management | Utilize pre-game warm-ups as mini-fundamental-practices to teach fundamentals |
| Fundamentals | Spending more time on fundamentals will help win more games |
| Strength training | Sport-specific strength training is necessary |
| Core strength | For balance and physical play, a strong and stable core is paramount |
| Speed training | Speed training develops power so that strength training can be effective in the intensity of the game |
| Heart rate | Small-sided games in pick-up (3-on-3 and 4-on-4) can induce a heart rate of more than 80% of the peak heart rate |
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What You'll Learn
Avoid running for fitness
Running is a key part of basketball, and players need to be in excellent shape to perform at a high level. However, the focus of this answer is to provide ways to avoid running for fitness purposes.
Firstly, it is important to understand that basketball is a game of various movements, including running, cutting, jumping, and shuffling. While running is essential, it should not be the sole focus of conditioning. Instead, incorporate competitive drills and games into your practice plan. For example, you can have your team play a five-on-five drill with no breaks and quick scoring, testing their mental and physical toughness.
Secondly, to avoid running for fitness, focus on sport-specific strength training. Scholarship basketball players spend almost 40 hours weekly on their sport, including practices and training sessions. To reach that level, commit to extra hours in the weight room and focus on developing your body during the off-season. Work on your core strength and stability, as well as sport-specific conditioning. For example, focus on the primary muscles used in basic basketball activities, such as the pectorals, trapezius, and biceps for rebounding.
Thirdly, if you are looking to avoid running, try low-impact cardio exercises that are easier on the body and joints. For example, brisk walking is an excellent foundation for improving fitness and can be easily incorporated into your daily routine. Other bodyweight movements like calisthenics can also improve cardiovascular fitness and can be done anywhere with minimal equipment.
Finally, rest and recovery are vital components of any fitness routine. Overtraining can lead to negative effects and impact your overall fitness. Ensure you are getting enough sleep, eating a calorie-rich diet that nourishes your body, and listening to your body to avoid injury and maintain a positive relationship with your fitness routine.
In conclusion, while running is a crucial aspect of basketball, it is not the only way to improve your fitness for the sport. By incorporating drills, strength training, low-impact cardio, and adequate rest, you can avoid running for fitness while still achieving excellent results.
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Focus on strength training
Strength training is a fundamental part of basketball training. It improves explosive power, acceleration, and speed around the court, and it also reduces the risk of joint and tendon injuries.
In-season and off-season training are both important for basketball players. During the season, players should focus on maintaining strength and conditioning while minimising injury risk. Off-season training should be more focused on increasing strength, power, speed, agility, and flexibility to maximise performance for the upcoming season.
Basketball players should incorporate strength-building exercises into their regimens, such as cleans, snatches, jerks, squats, lunges, presses, and deadlifts. These exercises improve balance and stability and increase muscle power and stability in the arms and shoulders. Additionally, core muscles are essential for basketball players as they provide stability and speed.
It is important to start with a manageable training program and progress from there. Focus on form and technique, and then add weight and increase the number of sets over time. It is also important to warm up and cool down before each session and to rest adequately between sets and exercises. Small increases in weight from week to week can lead to significant improvements over a few weeks.
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Plan ahead
Planning ahead is a crucial aspect of surviving basketball practice when running. Here are some detailed instructions and considerations for this important phase:
Set Clear Goals and Targets
Set clear goals for yourself or your team. Define targets for improvement in specific areas, such as weight lifted, sport-specific benchmarks, or basketball statistics like rebounding, scoring inside, or blocked shots. This focus on specific areas will enhance your overall performance.
Commit to Workouts in Advance
Rather than deciding day by day, commit to the workouts you will perform each week. This proactive planning increases the likelihood of following through. Share your commitments with teammates and friends to hold yourself accountable and make it harder to back out.
Start Conditioning Early
Don't wait until the last minute to start getting in shape. Begin conditioning your body well in advance of basketball practice, especially if you know running will be involved. This includes aerobic training, speed training, and strength training. For example, running 100 to 500-meter runs every 30 to 60 seconds can improve your VO2 Max results by about 10% over a month and a half.
Familiarize Yourself with Drills
Basketball practice often involves various drills, such as full-court transition drills, two-on-ones, three-on-twos, and the infamous five-on-five strike drill. While you may not know the exact drills in advance, familiarizing yourself with common basketball drills will help you mentally and physically prepare for the demands of practice.
Understand the Coach's Expectations
Different coaches have different styles. Some may emphasize running more than others. Understand your coach's expectations and style to better prepare for practice. For example, some coaches may use running as a form of discipline for lack of effort or poor attitude, so be aware of this possibility.
By planning ahead and following these instructions, you'll be better prepared for the physical and mental demands of basketball practice, especially when running is involved.
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Create competition
Competition is a key element of basketball practice, and it can be harnessed to make drills more engaging and effective. Here are some ways to create competition during basketball practice:
Divide into Teams
Divide your players into two teams, and keep a running score of how each team performs during drills. For example, Alabama's basketball team divides into two teams, crimson and white, and staff keep a tally of how many drills each team wins on a whiteboard. This fosters a competitive spirit and keeps players engaged.
Make Every Drill a Competition
Ensure that every drill has a winner and a loser, with consequences for the losing side. For example, the losing team might have to run a quick sprint or a timed suicide, which is more challenging and impactful than a simple down-and-back. This will motivate players to give their all during each drill, as something is always at stake.
Full-Court 1-on-1
This drill helps players build skills in handling the ball under pressure and guarding the ball in space. It also gets them in shape quickly, as guarding and handling the length of the floor is exhausting. To make it competitive, keep score and/or challenge the defense to turn the offensive player a certain number of times.
50/50 Scoring System
This is a practice-long competition where each team starts with 50 points. Throughout practice, every live drill is scored based on this system, with point totals and categories adjusted to emphasize specific skills. The losing team at the end of practice owes running sprints as a penalty.
Combine Running with Skills
Instead of standalone running drills, pair running with basketball skills. For example, have players dribble down the court with their right hand and then switch to their left hand on the way back. This way, you condition players while also improving their basketball skills, making the most of your practice time.
Remember, while competition is essential, it should not come at the expense of fundamentals and skill work. As a coach, you want your players to fall in love with the game, so ensure that your practices are challenging but also enjoyable, with a good balance of competition and skill development.
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Avoid negative associations with running
It is understandable to have negative associations with running, especially when it comes to basketball practice. Running has been a staple of basketball conditioning for many years, with coaches emphasizing the need to outwork opponents and build mental and physical toughness through running sprints. However, it is important to recognize that there are other ways to prepare for competition and improve performance.
To avoid negative associations with running, it is crucial to understand the triggers that lead to these negative feelings. Reflect on the specific situations or contexts that cause you to view running in a negative light. Is it the feeling of exhaustion during practice? Are you comparing yourself to others? Understanding the triggers will help you address the root causes of your negative association.
Once you have identified the triggers, it's time to reframe your mindset and create positive associations with running. Start by setting realistic goals and committing to a plan. For example, instead of forcing yourself to run long distances, start with shorter runs and gradually increase your endurance over time. This helps you build confidence and a sense of accomplishment.
Additionally, vary your training methods to keep things interesting and engaging. Incorporate different types of exercises, such as strength training, speed training, and technical drills, into your routine. This not only improves your overall performance but also makes your training less monotonous.
Finally, focus on the benefits of running and how it contributes to your success in basketball. Running improves your aerobic base, which is crucial for the stop-and-start nature of the sport. It increases your endurance, allowing you to maintain high-intensity play throughout the game. By understanding the value of running, you can shift your perspective and view it as a tool for improvement rather than a chore.
Remember, it's all about creating a positive association with running. Be patient with yourself, set achievable goals, and celebrate your progress. Over time, you can transform your mindset and approach running with a sense of positivity and determination.
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Frequently asked questions
To prepare for basketball practice, you should commit to a strength training schedule. This could include running sprints, which is a staple of basketball conditioning, as well as other exercises such as speed training and technical drills. You should also focus on developing a strong aerobic base and improving your VO2 Max results.
During practice, you should be prepared to run. Basketball is a game of running and requires a lot of movement, so you need to be in great shape. You should also pay attention to the coach's instructions and rules, and be prepared to run as a consequence of losing a drill or game.
After a tough basketball practice, it is important to rest and recover. Make sure you are staying hydrated and replenishing any lost fluids. You can also try static stretching to cool down and reduce any muscle soreness.
