Strength and Conditioning within British Basketball

1. IPSWICH STRENGTH & CONDITIONING CONFERENCE [One College] September 2014
BRITISH BASKETBALL
Strength & Conditioning
+ Matt Smith, MSc, ASCC
Strength & Conditioning Coach
British Basketball

2. thank you

3. + Performance Preparation
+ Strength and Power
+ Recovery/Regeneration
+ Monitoring Strategies

4. Senior
Men
Senior
Women
Women’s
Under 20
U18 Women
Men’s
Under 20
U18 Men
U17 NDPU17 NDP
U16 GirlsU16 Boys
U15 NDPU15 NDP

7. + WARM UP

8. + Performance priming
+ Injury prevention
+ Specific to training

10. + Establishing habits

11. Motivation through Education

12. + Activate
+ Mobility
+ Stability + Proprioception
+ Potentiate
+ Lengthen & Strengthen
+ Balance

13. + Activation
+ Posture
+ Technique

14. + Posture
+ Technique

15. + Performance

16. + Preparing to perform

18. + STRENGTH &
POWER

19. + England U18 Women
National Team Programme

20. 2013/14 Calendar
NOVEMBER DECEMBER APRIL JUNE
Training Camp Training Camp Training Camp Training Camp
JUNE
v Bosnia and Herzegovina
v Portugal
JULY
Training Camp
v Finland
U18 EUROPEAN CHAMPIONSHIP

21. + Attitude
+ Conditioning
+ Skill

22. SKIL
L
Power
Strength Speed
Conditioning
Flexibility

23. Self-Evaluation

24. VERTICAL JUMP
NCM/CM
20m SPRINT
AGILITY T-TEST
YO-YO
INTERMITTENT
RECOVERY
TEST (Level 1)
MEDICINE BALL
THROW (2kg)
BROAD JUMP
FULL COURT
SHUTTLE
(280m)
MEDICINE BALL
THROW (2kg)
BROAD JUMP
FULL COURT
SHUTTLE
(280m)
NOVEMBER DECEMBER APRIL JUNE
+ Testing

25. Med Ball Throw
Full Court Shuttle
Broad Jump

26. DEADLIFT – Trap
Bar
PULL UP
SPLIT SQUAT –
1 Arm Dumbbell
PUSH UP
DEADLIFT – Trap
Bar
PULL UP
SPLIT SQUAT
– Dumbbell
PUSH UP
DEADLIFT – Trap
Bar
PULL UP
REVERSE
LUNGE –
Dumbbell
PUSH UP
DEADLIFT – Trap
Bar
PULL UP
SPLIT SQUAT –
Back Foot Up DB
PUSH UP
Weeks 1-2 Weeks 3-4 Weeks 5-6 Weeks 7-8
+ Programme (April-June)

27. Day 1
3 x 5
3 x 3
10-8-6
Max (wk 5)
Day 2 Day 3
5 x 5
5 x 3
12-10-8
5-4-3-2-1
4-4-2
10-8-6
14-12-10
5-3-1
+ Volume

28. Report workout via Twitter

29. Med Ball Throw Broad Jump
183.7
193.6
175.0
180.0
185.0
190.0
195.0
April June
Squad Average Broad Jump
(cm)
7.7
8.5
7 7.5 8 8.5 9
April
June
Squad Average MB Throw (m)
60
sec
4.67
m/s
Full Court Shuttle

30. + Final Prep

31. DEADLIFT – Trap Bar 4x6
BOX BLAST – Same Continuous
4x4
BENCH PRESS – Alternating DB
3x6
PUSH UP – on Bench Plyometric
3x4
RDL – 2 Arm 1 Leg Dumbbell 2x8
PULL UP 2x8
POWER 1
+ Programme (June-July)
POWER 2
SPLIT SQUAT – Back Foot Up DB
4x6
SPLIT SQUAT JUMP – CM 4x4
BENCH PRESS – 1 Arm Dumbbell
3x6
PUSH UP – on Bench Plyometric
3x4
RDL – 2 Arm 1 Leg Dumbbell 2x8
PULL UP 2x8

32. “Education was an important
part of these championships

33. + RECOVERY

34. + Sleep
+ Nutrition
+ Self-Massage
+ Hydrotherapy
+ Stretching

36. R E
G E N
Work + Rest = Success

37. Motivation through Education

38. + Fundamentals
+ Sleep
+ Hydration
+ Nutrition
+ Post workout recovery shake

40. + Trigger point
+ Self massage
+ Soft Tissue

41. + Active Isolated Stretching
+ Dynamic
+ Static
+ Stretching

42. “Menu”

43. + NormaTec
+ Game Ready
+ Cold plunge
+ Pool recovery
+ Compression
garments

45. + MONITORING

46. Emotional

47. + GPS
+ Heart Rate
+ Sub-max Yo-Yo
+ ILG Elite Sports App

49. + Under 20’s: simple solutions

50. + Daily wellness
+ Session-RPE

51. + Training Monitor

52. + Training Monitor Analysis

53. + Session-RPE

54. “How was your workout?”

55. Training Load = RPE x Duration (minutes)

56. + Training Load Analysis

59. @coachmattsmith
thank you

60. + QUESTIONS