In basketball the types of general fitness that are considered necessary are strength, stamina and flexibility.
The phosphate energy system is used for plays lasting between 10 and 30 seconds, this system uses adenosine triphosphate for energy. It provides quick bursts of immediate energy. Plays that use the phosphate system include accelerating and running up and down the court, changing directions, rebounding, jump-shots and playing defense. This energy system requires about 30 to 90 seconds of rest for a full recovery due to the absence of oxygen during the delivery of energy.
Plays lasting between 30 and 90 seconds require the lactic acid energy system to supply energy. The energy source can be used for moderately intensive activities but requires about 1 to 4 minutes for full recovery. Plays that use this energy system include fast-breaks, full-court defensive pressure or offensive plays.
The aerobic energy system is probably the least used one but it is maybe the most important in basketball for success. The aerobic system is essential for continuos play during the course of an entire game. Also while using the aerobic system, it is replenishing the energy stores that improve recovery times for the other energy systems.
The muscle groups mainly used in basketball are the; arm and shoulder group (biceps brachii, triceps brachii & deltoid) hamstrings group (biceps femoris, semitendinosus & semimembranosus) and quadriceps group (rectus femoris, vastus lateralis, vastus medialis & vastus intermedius)
Because basketball is to a large extent, an anaerobic sport it requires a high percentage of fast-twitch, Type II muscle fiber. Basketball requires high force production (Type IIb) and high power output (Type IIa and Type IIb). While basketball is a running sport, the running occurs in short, powerful bursts with quick starts and stops and also involves continual jumping and landing. Distance running (which is Type I muscle fiber) fails to train the Type IIa or Type IIb fibers for quick, explosive moments.
6 week overview
Derrick needs to increase volume, intensity and decrease rest during training. His workouts should get progressively harder, this is also known as the principle of progression. The areas I have drawn up for him are essential for the position he plays in (shooting guard) and therefore hereby I have also considered the principle of specificity. On Wednesday and Sunday (which isn’t included however), around halfway through the week, I have also considered the principle of moderation, that Derrick should have a day to avoid overtraining which could get him injured. I have intentionally put more of a focus on strength and conditioning training during the first half of the week so that during the second half of the week, there can be more emphasis on shooting training. On Monday, strength I and conditioning training is on the schedule, on tuesday, strength II, conditioning and shooting training, on Thursday, strength I and shooting training, on Friday, conditioning and shooting training and on Saturday, strength II and shooting training.
The goal of strength training for Derrick is to increase in strength and ability with the ball. Strength training should be done in 1 or 2 sets per exercise, should reach muscular fatigue between 9 - 12 reps. Rest for one or two minutes between exercises. Every week, Derrick should increase his amount of reps by one.
Strength 1 exercises (upper body): Lateral raises, bicep curls, seated row, tricep extensions, shoulder presses, pull-ups, pullover, chest fly and bench presses, shoulder presses, low rows, incline presses, chest presses, upright rows, decline presses, pulldowns,
Strength II exercises (lower body): squats, leg curls, calf raises, abs, leg presses, wall sits, hip abductions, step ups, straight leg dead-lifts, lower back extensions,
The goal of conditioning training is to get Derrick into top shape qua agility, balance and speed. For each workout the aim is to incorporate drills that include sprinting, cutting, backpedaling, defensive sliding and jumping.
Drills: suicides, wall drills, backpedal drills, cutting drills, jumping drills, defensive sliding drills.
Each session doing conditioning training I expect Derrick to do 4 drills and perform each drill intensively for a minute and perform 5 reps for each drill with a 60 to 90 second rest in between drills. Every two weeks, the amount of reps Derrick does should increase.
The goal of shooting training is improving accuracy and raising the confidence of Derrick in his ability. He will need to practice shots from all kinds of position.
8-foot jump shots, stepping in with left foot pivot, then repeat with right foot pivot. Repeat this process for 12-foot jump shots. For these shots amount of shots made should be at least 80% of shots taken. Continue with 16 - 20-foot jump shots, for this area at least 70 % of shots taken should be made. Repeat same process for shots just outside three-point line, at least 65% of these shots should be made. Take free throw shots from the line, at least 85 % of these shots should be made. Practice the same shots but shooting them off the dribble. Finish by practicing taking these shots in random order. If percentage set achieved during the first two weeks, increase it.
Detailed training
Tuesday 1st week of training.
Since I have planned strength II, conditioning and shooting on this day, it means Tuesday is the busiest day qua exercise for Derrick as it covers all three parts of his training. I would advice Derrick to start off with shooting training, as it is arguably the least physically demanding, continue with strength training before ending with conditioning training.
For shooting training he should spend around an hour doing my earlier described process. First it is essential for Derrick to do some stretching to avoid injuries and get himself ready for the work out. Then he can start with the 8-foot jump shots, stepping in with left foot pivot, then repeat with right foot pivot. Repeat this process for 12-foot jump shots. For these shots amount of shots made should be at least 80% of shots taken. Continue with 16 - 20-foot jump shots, for this area at least 70 % of shots taken should be made. Repeat same process for shots just outside three-point line, at least 65% of these shots should be made. Take free throw shots from the line, at least 85 % of these shots should be made. Despite these being standing shots, they should be done at high intensity. Then Derrick can practice dunking before practice the previous shots but shooting them off the dribble. He show slowly start cooling down by practicing taking these shots in random order. Cooling down should should then occur with another session of stretching.
He should then continue with strength II training exercises. There are obviously a lot listed so he could do half of the exercises listed on Tuesday and the other half on the other day he is listed to do strength II training (Saturday) so he could do squats, leg curls, calf raises, abs, leg presses and wall sits. He should do 1 or 2 sets and around 10 reps of each of these exercises. In between each exercise, he should have a 60 to 90 second rest to recover. In total he should spend around 45 - 60 minutes doing thins training and each of the reps should be done at a high intensity but properly. To cool down, he should do some running on the treadmill.
Derrick should then finally do conditioning training. I would consider this to be the most physically demanding part of his training schedule. This session I would expect Derrick to do suicides, backpedal drills, wall drills and jumping drills. All of the drills are to be done with full intensity for a minute and in 5 reps. Derrick should rest for 60 to 90 seconds between each rep, before starting another one. To complete the whole training I’d expect 40 - 50 minutes to be necessary.
Works cited
"Basketball Conditioning." The Sport Digest. Web. 07 Feb. 2012. <>.
"Energy Systems Used In Basketball | LIVESTRONG.COM." LIVESTRONG.COM - Lose Weight & Get Fit with Diet, Nutrition & Fitness Tools | LIVESTRONG.COM. Web. 08 Feb. 2012. <>.
"Fast and Slow Twitch Muscle Fiber Types." Sports Medicine, Sports Performance, Sports Injury - Information About Sports Injuries and Workouts for Athletes. Web. 07 Feb. 2012. <>.
