coachtuk
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Is your team in good shape? - 2006/10/04 02:44
Is your team in good shape? How do you determine this? We have stepped up our conditioning for the start of the season. A sprint workout twice a week after school. My guys have had no legs this past week, and our intensity in practice has been spotty at best. Am I hurting my guys? I hate to admit this, but I really lack knowledge in the science of training athletes. I try to learn, but it bores me to death.
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Hook
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Re:Is your team in good shape? - 2006/10/04 05:44
What have they been doing in the off-season? Just playing AAU or travel-team basketball is not enough. Year round speed and agility conditioning is becoming more and more important in my opinion. There are specific conditioning phases and protocols for different times of the year with proper adjustment of for pre-season and in-season. Unfortunately, you may not have much control over them when they are not in school.
Also, cross-country running is not necessarily the answer either, unless you want to develop slow, aerobic runners.
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coachmccormick
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Re:Is your team in good shape? - 2006/10/04 10:09
In terms of determining whether we are in good shape, our guys are getting their body fat % tested as well as doing a bleep test to test their fitness.
For basketball conditioning, I play. In particular, I like playing 3v3 no dribble. Game to 2. That has always been one of my favorite drills. Also, 2v2 Rugby (used to call it 2v2 hockey) is a great on-court conditioning drill.
On the track, I concentrate on speed and quickness development, not conditioning. As Hook said, you do not want to condition your athletes to be slow. Most coaches start with smaller distances and work toward longer distances; I'd go the opposite.
Id doing a track pre-season conditioning program for 2 days a week for 6 weeks, I would start with 300m repeats on a 1:3 work to rest ratio. I would keep track of times and see how close the times are from repetition to repetition. When there is a big drop-off, you know fatigue has set in and in terms of speed development, the workout is over.
After two weeks of 300s, I'd transition to 200s and 100s. In the last two weeks, I'd run 20s and 40s and add shuttle drills to train change of direction.
As my warm-up for all these workouts, I'd use a speed ladder to do some quickness work and also add some pure acceleration drills (tennis ball drop) before the longer running. And, before I started the 6 week program, I'd check their running form and use some wall drills to make corrections.
If I had a good hill or big enough stadium, I'd run up the hill or stadium at least once a week instead of the flat workout. When I rowed in college, we ran a sand dune in Manhattan Beach. Lots of football players train there. The workout was 3 sets of 3 reps up the hill. That was a beast. Talk about strength development and conditioning in one workout.
If you have access to a sand pit, I'd use it for some change of direction drills
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coachtuk
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Re:Is your team in good shape? - 2006/10/04 11:17
I guess I posed my question incorrectly. How do you determine if they are in shape? Heart monitor? Bleep test? I look at my guys after our week of track speed work and we have no legs, no explosion. I guess I need to know the formula. Rick Barnes told me the swim coach at UT says the body can on go all out 3 times a week, and two of those are your games. Billy Gillespie at A&M pushes his guys to the extreme, even 1 and a half hours on game days of full practice! What is the standard for optimal conditioning? Is it different for high school aged kids? In my case I have high level athletes for high school. Any help would be greatly appreciated.
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coachmccormick
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Re:Is your team in good shape? - 2006/10/04 11:26
In terms of training, you want to follow a hard workout (game) with a light workout. You need to balance rest and recovery on a daily, weekly, seasonal and annual basis.
As for determining, probably the most practical/easiest way is to do a series of sprints and watch the times. An athlete who is in excellent shape will have roughly the same time if given sufficient recovery time. An athlete whose times drop considerably (+10%) after one or two reps is not in good condition as he takes too long to recover between reps.
Other ways would be standard on-court measurements: 17s in under one minute (55 seconds really) and a suicide in 30 seconds. Give a 3:1 or 4:1 rest to work ratio and see if they can meet those times on the second set.
I've used a heart monitor myself, but not with a team. When I was at UC Santa Cruz, the players used a heart monitor, but it was more to judge effort in an individual workout, as opposed to evaluating fitness.
In basketball, the ability to recover quickly is probably underrated, which is why a bleep test is a good testing or evaluating tool.
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Hook
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Re:Is your team in good shape? - 2006/10/04 13:51
Brian,
The 6-week program that you described sounds like a good one. I like the idea of starting with 300's and working down.
Regarding basketball conditioning and 3v3, no-dribble is great for getting players to move, but I like the idea of allowing 1 dribble (as Byron Scott uses in the Hornets training camp) and stress the idea of quickly determining the most effective way to use that 1 dribble. However, call it a turnover if it is just a "momentum" dibble (DeVenzio principle).
Also, I have been using full-court transition shooting as a good conditioner. That is, continuous up and down the court "push it" dribbling with a mid-court shake move right into a pull-up, well-balanced, jump shot. Go continuous until a certain number of makes depending on the individual. Recover with a set number of 1-and-1 free throw opportunities (again dependent on the individual's conditioning level). The bonus FTs result in more recovery time earned.
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