High School Basketball Guard Strength and Conditioning Case Study
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Transcript High School Basketball Guard Strength and Conditioning Case Study
Korian Padgett
Jhermi Hooten
Kecia Walker
Mission
Philosophy
Athlete Profile
Needs Analysis (Injuries, Movement,
Physiological)
Relevant Tests
Macrocylce
Exercise Stretches
Mesocycle/Microcylce
Our mission is to create a strength and
conditioning program that decreases the risk
of injuries and enhances physical
performance.
Our philosophy is to provide a progressive
weight training program that will focus on:
Injury prevention
Improving performance
Improving strength and power
Improving speed and agility.
Name: Joe Green
Sport: High School
Basketball
Sex: Male
Age: 18 years old
Height: 6’ 0’’
Weight: 185 lbs
Grade: Senior
Position: Point Guard
Training Background:
No weightlifting exp.
Athlete has no previous injuries
Common injuries in basketball include ankle
injuries and knee injuries
Rehab/Prehab will include balance exercises
to help improve the stabilizing intrinsic
muscles of the ankles and knees
Ankle Injuries
Knee Injuries
http://youtu.be/1JQKk
o6C42s
Primary movements of a basketball guard
include:
Dribbling
Passing
Shooting
Jumping
Running/sprinting
Defensive stance (lateral movements)
Primary joint movements are knee and hip
flexion/ extension, shoulder and elbow
flexion/extension
All major muscle groups will be used with a
focus on core, legs, hips and shoulders
http://youtu.be/5715vpwIlxw
Phosphagen Energy System: Moderate
Glycolytic Energy System: High
Oxidative Energy System: Low
Phosphagen
Glycolytic
Oxidative
Strength: High
Power: High
Hypertrophy: Low
Endurance: Moderate
PRE TEST
POST TEST
Vertical Jump 18in
Vertical Jump 22 in
Full court sprint 14 seconds
Full court sprint 10 seconds
1RM Squat 200
1RM Squat 255
1RM Bench Press 135
1RM Bench Press 185
May & June: Offseason
Low sport specific training
Low resistance training
Learn proper lifting techniques
Focus on and endurance early followed by
strength and power
Core exercises
July-October: Preseason
Moderate sport specific training
High resistance training
Focus on power exercises to maximize power and
position specific movements
Improve speed and agility
November- March: In-Season
High sport specific training
Low to moderate resistance training
Focus on maintenance of power and strength
gained in off-season and preseason
Annual Cycle
Mesocycle
Focus
Weightlifting
Sets x Reps x
%
Speed
Training
Conditioning
Agilities
S&C Time
May
Active Rest
1-2x/week
Teaching
technique
1x/week
1x/week
1x/week
2-3 hours
June
Endurance
2x/week
6x 15-20 @
50-60%
1x/week
1x/week
1x/week
4 hours
July
Strength
2-3x/week
3-5x 5-8 @
75-85%
1-2x/week
1-2x/week
1x/week
4 hours
August
Power
3x/week
3-5x 1-5 @
85-100%
2x/week
2x/week
2x/week
5 hours
September
Power
3x/week
3-4x 1-3 @
85-100%
2x/week
2-3x/week
2x/week
6 hours
October
Power
3x/week
2-3x 1-3 @
93%
2-3x/week
2-3x/week
2-3x/week
6 hours
Annual Cycle
Mesocycle
Focus
Weightlifting
Sets x Reps x
%
Speed
Training
Conditioning
Agilities
S&C Time
November
Strength/Po
wer
Maintenance
2x/week
3-5x @ 65%
2x/week
2x/week
0x/week
6 hours
December
Strength
2x/week
3x5 @ 65-85%
1x/week
2x/week
0x/week
4 hours
January
Strength
Maintenance
2x/week
3x5 @ 70%
1x/week
2x/week
0x/week
4 hours
February
Strength
Maintenance
2x/week
3x5 @ 7085%
1x/week
1x/week
0x/week
4 hours
March
Strength
Maintenance
2x/week
3x5 @ 65-85%
1x/week
1x/week
0x/week
4 hours
April
Month off
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WARM UP
Arm Swings
Lunge Walk
Lunge with twist
Walking knee lift
COOL DOWN
Wall stretch
Butterfly
Straddle
Side Quadriceps Stretch
Straight Arms Behind back
LUNGE AND TWIST
BUTTERFLY
Monday
Tuesday
Wednesday
Thursday
Friday
Week 1
Aerobic
Muscle
Endurance
Speed,
Agility,
Condition
Aerobic
Muscle
Endurance
Week 2
Muscle
Endurance
Aerobic
Speed,
Agility,
Condition
Muscle
Endurance
Aerobic
Week 3
Aerobic
Muscle
Endurance
Speed,
Agility,
Condition
Aerobic
Muscle
Endurance
Week 4
Muscle
Endurance
Aerobic
Speed,
Agility,
Condition
Muscle
Endurance
Aerobic
Warm Up
1 Mile run 7-8 min
Backboard Touches 3 x 10 reps (rest 20 sec btwn set)
Chair Drill 5 min (2min rest)
Spot Conditioning 3 times (60 sec rest btwn set)
Big Box 3 laps (2 min of rest btwn laps)
Suicide 5 reps (1 min rest)
Free Throw shooting 3 min
Cool down
Monday
Tuesday
Wednesday
Thursday
Friday
Week 1
Full Body
Agility
Full Body
Agility
Full Body
Week 2
Upper Body
Agility
Lower Body
Agility
Upper Body
Week 3
Lower Body
Agility
Upper Body
Agility
Lower Body
Week 4
Full Body
Agility
Full Body
Agility
Full Body
Warm-Up (Dynamic Stretching)
Standing Calf Raise____________3x8@85%
Back Squat___________________3x8@85%
Leg Extension_________________3x8@85%
Stiff Leg Dead Lift_____________3x8@85%
Leg Curl_____________________3x8@85%
Abdominal Crunch____________4x25
Snatch_______________________2x10@85%
Cool Down (Static Stretching)
Monday
Tuesday
Wednesday
Thursday
Friday
Week 1
Legs/Back
Agility
Condition
Abs
Arms/Chest
Agility
Condition
Abs
Plyos
Full Body
Week 2
Legs/Back
Agility
Condition
Abs
Arms/Chest
Agility
Condition
Abs
Plyos
Full Body
Week 3
Legs/Back
Agility
Condition
Abs
Arms/Chest
Agility
Condition
Abs
Plyos
Full Body
Week 4
Legs/Back
Agility
Condition
Abs
Arms/Chest
Agility
Condition
Abs
Plyos
Full Body
Warm Up
Back Squats___________________
Lat Pull Down_________________
Good Mornings________________
3 x 5 @ 85%
3 x 5 @ 85%
3 x 8 @ 50%
(Explosive movement)
Heel Raises (Machine)___________3 x 5 @ 85%
Hip Adduction_________________ 4 x 5 with Moderate
Resistance Band
Hip Abduction_________________ 4 x 5 with Moderate
Resistance Band
Bent Over Row_________________3 x 8 @ 50%
(Explosive movement)
Cool Down
Mission
Philosophy
Player Development
Why does it matter?