Strength training in basketball (IV)

Hi basket players!

     Now, we are going to explain each type of strength and the methodological proposal. Mainly the types of strength that will work are; Explosive Strength, Resistance Force, Force speed (speed of execution) and Reactive Power (plyometric). 

Image 1. Strength training by teamsmashgame from pixabay ( CCO Public Domain)

Therefore the types of methods we use are:

Explosive strength

• Method specific exercises with fillers, where the exercises used should use the same muscle groups, same amplitudes and planes of movement, the same types of muscle activation, performed at a similar speed.
  • Exercise: 2 sets of 10 repetitions
• Eccentric-concentric explosive method, the speed of execution should always be the same, there is no maximum number of repetitions.
• Exercise: In horizontal press, perform 3-5 sets and 6-8 repetitions at an intensity of 80%. With a break of 5 min.

Speed ​​Strength

• Method of dynamic stresses, where there is a maximum number of repetitions and the speed of execution should be equal and maximum. The eccentric phase lasts twice the concentric phase. Int = 30-70%, Rep = 6-10, Ser = 3-5.

            Exercise: In press Horizontal, perform 3-5 sets, at an intensity of 60%. With a break of 3-5 minutes.

Resistance force

• General training strength endurance, involving a large number of muscle groups and large numbers of repetitions.
• Exercise: Two players sitting face to face with the heels off the floor, made passes over the head. 3 sets of 60 rep. Active recovery.

Reactive power (plyometric)

Plyometric method;

• Synthetic shape; equal shares are used or very similar to those of competition
  • Exercise: Low intensity (or jumps Botes) - Series 30 rep. with the 5 'recovery, alternating both feet.
  • Exercise: High intensity (jumps from heights) - 3-5 sets of 10 rep. With breaks 10'entre series. The height varies with the level of performance.
• Analytical way; Jump structure decomposes used in pairs: Eccentric-isometric-concentric or isometric.
  • Exercise: 3-5 series of 10 repetitions with pauses 10'entre series. First we endure, then jump, fall and endure.
• Plyometric method based on the CEA; footwork, where we stress the response reflection-elastic-explosive.
• Exercise: legs, as currents can change the height, eg for medium intensities would use multi-jumps with little movement or depth jumps from 20-40 cm.

Finally, we explain the content that works on strength training:

Contents:

• Develop the same muscle groups involved in the competition.
• Getting a muscular adaptation throughout the season.
• Develop improved tolerance to stretching muscles.
• Develop a resistance to stress, essential to render all season.

~PLAY HARD, PLAY SMART, PLAY TOGETHER~

References:

Redondo Espejo, F., Moral García, J.E.,,(Junio de 2008) de EFDeportes recuperado el 06 de 05 de 2015 de, http://www.efdeportes.com/efd121/trabajo-de-fuerza-aplicado-al-baloncesto.htm