Andrew Pace
Basketball is a high-intensity sport that requires a lot of skill, agility, and speed in linear, lateral, and rotational movements. Strength training is a fundamental element of basketball players' physical conditioning, improving explosive power, acceleration, and speed around the court, as well as reducing the risk of joint and tendon injuries. Training programs should focus on improving players' functional strength and dynamic stability, with a particular emphasis on core strength and explosive strength. While access to weights and machines can be beneficial, coaches can also get creative with bodyweight exercises and low-resistance equipment to simulate basketball movements and build strength.
| Characteristics | Values |
|---|---|
| Type of training | Stability programs, power training, maximal power training, strength endurance training, muscular development training, maximum strength training |
| Frequency | 2-4 times per week for 4-6 weeks |
| Focus | Control, stability, increasing stability while increasing strength |
| Exercises | Resistance training, core training, balance training, plyometrics, SAQ, pull-ups, squats, leg curls, abdominal crunches, lateral slides, sprints, medicine ball squats, glute bridges, hip exercises, jumping, sprinting, shuffling |
| Intensity | Low-intensity workouts with body weight and low resistance for beginners; more advanced training includes 100-500m runs at 85-90% of the max heart rate, upper-body weight training with 1-2 sets x 10-12 reps |
| Load | 50-60% of maximum repetition (1-RM) |
| Rest | Proper rest between exercises |
| Heart rate | Competitive games will have a higher heart rate than training |
| VO2 Max | Traditional basketball practice may not be sufficient to improve VO2 Max |
| Acceleration | Concurrent strength and aerobic training can boost acceleration |
| Injury prevention | Strength training can reduce the risk of injuries, including joint and tendon injuries, as well as sprained ankles, sprained ACLs or MCLs, and chronic back issues |
| Nutrition, sleep, mental health | These are essential to take performance to the next level |
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Core strength
To develop core strength, basketball players can incorporate various exercises into their training routines. One example is bracing exercises such as planks and hollow holds, which help improve stability and strength. From a front plank position, you can raise your leg and brace your hip simultaneously, targeting torso strength and dynamic stability. Side planks are another variation that challenges stability while moving through the hip.
Additionally, anti-rotation exercises are beneficial for core strength. Russian twists, medicine ball twists, and wood choppers are rotational movements that strengthen the core and enhance shooting accuracy. Lateral plank walks improve lateral agility and core stability, while mountain climbers help build overall core strength and quickness.
It is recommended to perform core exercises consistently, aiming for 2-4 sessions per week. To enhance performance, progressive overload can be applied by increasing intensity through resistance, higher repetitions, or more challenging variations. Core training should be complemented with proper nutrition, sleep, and recovery for optimal results.
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Leg strength
There are a variety of exercises that can be done to improve leg strength. If you have access to a gym with weights, you can perform squats or leg curls to build quadriceps and calves. Single-leg Romanian deadlifts can also be performed with the addition of a dumbbell or kettlebell to build foundational glute strength, balance, hip stability, and coordination.
If you don't have access to weights, there are plenty of bodyweight exercises that can be done. One-leg or two-leg raises can be performed on a wall, aiming for 3 sets of 20 reps. Tib raises are also a great exercise to prevent shin splints and knee issues. Marching plantar-dorsiflexion exercises are also useful for developing structural integrity through the foot and ankle, which can help with proper loading during jumping.
For those who are younger, it is not necessary to lift heavy weights. Instead, focus on bodyweight exercises and max-effort jumping, which can help develop leg strength and improve vertical leap.
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Upper body strength
There are several exercises that can help basketball players improve their upper body strength. One of the most well-known exercises for upper body strength is the bench press, which can be performed with a straight bar, dumbbells, or kettlebells. The barbell row is another effective exercise, as it works the postural muscles of the entire back and shoulders, improving core strength and posture, and helping with muscle gain in the upper back and posterior shoulder. Dumbbell alternating presses are also crucial for enhancing shoulder stabilization, as they require players to press one dumbbell while stabilizing with the other shoulder. This can be followed by the incline Cuban press, which targets shoulder stability and engages the upper back. By combining external rotation with pressing, athletes can develop the strength needed to maintain shoulder health and improve their performance.
Other exercises that target the posterior chain, an often-overlooked area for basketball players, include banded single-arm lat pull-downs, which can be performed as a super-set with heavy kettlebell swings. This combination focuses on quality repetitions, demanding proper form and technique, and reinforcing the connection between the upper and lower body. TRX Power Pulls are another great exercise for rotational and pulling movements, engaging the posterior chain, shoulder, core, and providing explosiveness for the upper body and hips.
Additionally, pull-ups and bicep curls can help improve arm strength and grip strength, which are essential for ball handling skills and knocking down shots. It is important to note that players should not obsess over their absolute strength, and once they have reached a minimum level, they should focus on developing their dynamic strength on the court. Core work is also essential, as it will help players become more confident and aggressive in their movements.
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Resistance training
For more advanced resistance training, free weights and machines can be used. This type of training should focus on the core, obliques, glutes, and legs to improve stability and power. Examples of exercises include squats, leg curls, and abdominal crunches.
It is important to note that resistance training should be combined with other forms of training and proper rest to optimize performance. Additionally, sound nutrition, sleep, mental health, and other factors are essential for taking performance to the next level.
- 6-week strength training program
- 2 sessions per week
- Full squats with low loads (45-60% 1-repetition maximum) and low volume (2-3 sets and 4-8 repetitions)
- Jumps and sprint exercises
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Power training
The first phase of power training (P5) in the OPT™ model aims to develop the power required for basketball. This phase should be implemented for 4 weeks, with proper rest between exercises. The focus is on improving vertical jump and explosiveness, which are crucial for defence, rebounding, and shooting in basketball. This phase includes exercises that emphasise control and stability, such as plyometrics and resistance training, performed with low-to-no weight and high repetitions.
The second phase, maximal power training (P6), also lasts for 4 weeks and aims to further enhance power and force production. This phase includes exercises that develop the ability to generate maximum force in a single effort, such as weight training with heavier loads. It's important to note that the specific exercises and loads should be tailored to the individual athlete's needs and current fitness level.
In addition to the OPT™ model, there are other considerations for power training in basketball. Firstly, it's crucial to incorporate sport-specific strength training, addressing primary muscles used in basketball activities like rebounding, shooting, and defence. This includes exercises such as squats, leg curls, and abdominal crunches, which target the quadriceps, calves, and core.
Moreover, power training should be complemented with stability training to improve balance and coordination. Stability programs can include exercises that focus on core strength, flexibility, and balance, performed 2-4 times per week for 4-6 weeks. Finally, a well-rounded power training program should also address nutrition, sleep, mental health, and proper rest and recovery to optimise performance and take the athlete's game to the next level.
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Frequently asked questions
Strength training improves skills such as shooting a longer jump shot, jumping higher, blocking a shot, and stealing the ball from the opponent. It also helps to reduce the risk of injuries, such as sprained ankles, which are common in basketball due to the physical nature of the sport and the hard surfaces players compete on.
Examples of strength training exercises for basketball players include pull-ups, which build essential all-around back strength, and squats, which build quadriceps and calves. Training with a medicine ball can also help to build strength and improve jumping ability.
The frequency of strength training will depend on the athlete's goals and the specific training program they are following. Generally, strength training should be done 2-4 times per week, with proper rest between exercises and a focus on correct form and technique. Some elite basketball players have been known to train almost forty hours a week, including games, practices, and strength training sessions.
