Pre-Season Training for Basketball: Preparing the athlete for the demands of the

season.

Glenn Harris, MS, CSCS

Head Coach, Strength & Conditioning
Boston University Athletics

Contact Information:
Department of Athletics
285 Babcock St.
Boston, MA 02215

Office: 617-353-6454
Fax: 617-353-5286
Email: harrisgr@bu.edu

Keywords: Basketball, Strength, Conditioning, Tempo, Volume, Intensity

Author’s Bio: Glenn Harris is the Head Coach of Strength and Conditioning at Boston
University in Boston, MA.
Basketball is a fast paced game. Up and down action on the court, defensive
positioning down low under the basket combined with pure hustle for loose balls on
the floor make the sport of basketball one of the most exciting sports to watch. For
the strength and conditioning coach working with basketball players, the
responsibility of designing a program that will make them better athletes for their
sport is rewarding. Flexibility, conditioning, speed, quickness and agility along with
strength and power are the areas of emphasis when designing the Boston University
Basketball strength and conditioning program.

Training for basketball is a year long commitment. I define our training year,
beginning in the summer as the off season component to the year. The training year
will then go into the pre-season, which will encompass approximately six weeks of
training from the beginning of the school year until the start of formal practices. The
in-season takes place from the first day of practice until the last game in March.
Finally, the post-season occurs from the end of the season until the end of the school
semester, usually ending the first week of May. Each component to the training year
carries a high level of importance. For the purposes of this article, our pre-season
program will be the point of focus.

The pre-season training period commences at the start of September and will
continue until the middle of October. This phase will typically last six weeks,
fluctuating occasionally due to changes in the start time of the school semester and
the start time of the first official practice which occurs in the middle of October.

Objectives

Prior to beginning the pre-season, it is important to list the objectives that are to be
accomplished during this phase. Once the objectives have been listed, it becomes
easier to outline and design a program that is specific to the task at hand.

The objectives for the pre season program are:

• Prepare the team for the practice volume

• Improve sport specific speed and conditioning.
• Improve flexibility.
• Improve core strength.
• Improve total body strength and power.

Knowing the objectives, the strength and conditioning coach can now begin the
program design process. Addressing each of these objectives with a periodized
approach to progression, while implementing functional exercises, will help the
athletes reach the level of in-season fitness needed for the beginning of practice.

Warm-up & Stretch

Each workout will begin with a dynamic warm-up. The intent of the warm-up is to
gradually increase the athlete’s body temperature and increase their kinesthetic
awareness. The warm-up will vary daily to help ensure that the athletes are
enthusiastic about doing something new for the day. During the five scheduled
sessions for the week, the team will participate in one of three warm-ups:
Continuous (Table 1), Agility Ladder (Table 2), Hurdle Mobility (Table 3).
Following the warm-up routine for the day, the team will then do a stretching routine
(Table 4). An important area of focus when working with basketball players is the
attempt to improve overall flexibility. It is important to note that improving
flexibility is a year long process not isolated to a particular cycle of the training year.

Table 1. Continuous Warm-Up

2 x 20yd ea.
High Knee Walk
High Knee Skip
High Knee Run
Butt Kicks
Straight Leg Walk
Backwards Skip
Backwards Run
Carioca
Defensive Slide

Table 2. Agility Ladder Warm-up

In-In / Out-Out: Fwd & Bkwd
Left & Right

Cross-over Front: Fwd & Bkwd

Cross-over Behind: Fwd & Bkwd

Can-opener: Front Leg In

Back Leg In

Shuffle Fwd & Bkwd

Scissors Left & Right

Hop Scotch Fwd & Bkwd

Table 3. Hurdle Mobility

Forward Right leg lead
Left leg lead

Lateral Right leg lead

Left leg lead

Backward Right leg lead

Left leg lead
Hurdle Mobility
 Table 4. Stretching Routine
Each movement done for 10 repetitions
Or stretch is held for 10 – 15 seconds
Arm Circles
Thumbs up and forward
Thumbs down and backward
Standing Trunk Rotation
Right and Left
Leg Swings
Forward & Backward
Side to side
Standing V Stretch
Down to the Right, Left, & Middle
Seated V Stretch
Down to the Right, Left & Middle
Seated Right Leg In
(Pulling the knee to the chest)
Seated Left Leg In
(Pulling the knee to the chest)
Lying Piriformis Stretch
Right and Left
Lying Trunk Twist
Feet flat on the floor and knees bent 90*
Butterfly Groin Stretch

Gastroc Stretch
Right and Left
Standing Hip Flexor
Right and Left

Conditioning

Although there will be individual workouts and pick-up games during the pre-season,
there will also be three days of conditioning during the week. Conditioning will occur
on Monday, Wednesday and Friday on an Airdyne Stationary Bike. Conditioning on
Monday and Friday will be interval based and will be done before the strength
training workout. Wednesday’s workout will only be conditioning involving a longer
steady state workout.

Monday and Friday’s bike intervals (Table 5) will be performed using the Tabata
principle. A Tabata workout consists of 20 seconds of maximum intensity exercise,
followed by 10 seconds of rest, repeated without pause 8 times for a total of four
minutes. Dr. Izumi Tabata and a team of researchers from the National Institute of
Fitness and Sports in Tokyo, Japan conducted the groundbreaking 1996 study,
published in Medicine and Science in Sports & Exercise. The Tabata bike workouts
are specific to basketball. Basketball is an interval based sport with quick bursts of
sprints and stops. Also, a Division I college basketball game is broken down into
approximately 4 minute segments due to media timeouts. Therefore, we have built
on the original Tabata principle and performed multiple 4 minute bike workouts over
the course of the pre-season. In the attempt to increase the carryover effect of
training from the weight room to the basketball court, each 4 minute set is separated
with a 2 minute rest period, similar to the media timeout during games.
Table 5. Tabata Bike Intervals
:20 seconds HARD / :10 seconds Rest
2 Minutes Rest between sets Wk1 Wk2 Wk3 Wk4 Wk5 Wk6
Monday 1x8 2x8 3x8 4x8 Rest
Friday 1x8 2x8 2x8 3x8 4x8 Week

Wednesday’s bike workout is focused on a steady state effort. Using the Airdyne
bike as the mode of training, the team has to ride 7 miles and record the time in
which it takes them to complete the ride. The approximate time to finish a 7 mile
ride is 20 minutes. Again, being specific to the sport of basketball, one half of a
collegiate basketball game is 20 minutes therefore we perform a conditioning
workout that is similar in time to the game. During the pre-season, I will record the
times of the players and look at their improvement over this period.

Strength Training

Strength training workouts occur 4 days per week in the pre-season on Monday,
Tuesday, Thursday, and Friday. During the off-season there is more emphasis on
traditional total body strength; however, during the pre-season the focus of the
strength training is on functional strength. Many of the exercises that we do in our
program are unilateral. Single leg, single arm, and core stability exercises dominate
our program during the pre-season. These exercises are specific to the demands
that will be placed on the players during the season. Each player has a workout
sheet individualized to their previously tested 1 repetition max (1RM). Strength
testing occurs at the end of the summer in order to have a quicker transition to the
pre-season. Because of the short amount of time from the beginning of the
semester to the beginning of scheduled practices, being able to test the team at the
end of the summer allows for an extra week of training during the pre-season
because we are not spending a week for testing. Having the extra week during the
pre-season allows for 6 weeks of training which will be divided into two separate
phases of strength training. Phase one of the strength training program is seen in
Table 6 and 7. Phase two is seen in Tables 8 and 9.

Volume and Intensity

Monitoring the volume and intensity of the workouts is extremely important.

Basketball players have a tendency to play a lot a basketball on their own. Whether
it is in pick-up games, individual workouts, or a simple shooting practice, the volume
seems to always be on the high side when looking at workouts. Although it sounds
simple, volume is volume. When the volume on the court is high, the volume in the
weight room must be lowered. During phase one of the pre-season program, the
strength training volume is higher than the volume in phase two. On-court volume
has not increased at this point. One of the objectives of phase one is to prepare the
athletes for the demands of the upcoming season by progressively building up their
training volume. As the team moves into phase two of training, the strength training
volume decreases in conjunction to the increase of on-court volume. Making this
adjustment in volume helps the athletes reduce fatigue from the weight room in
order to be prepared for the upcoming practices.
Communication

Finally, in order to have a successful program, there has to be effective

communication between everyone involved in the program. From the strength and
conditioning coach to the athletic trainer to the coaching staff, communication is a
key to the success of the program. Having a daily update with the inner circle is
helpful with staying on top of any issues that may occur during the workout or at
other times.

At Boston University, I am fortunate to be part of a great staff which includes the

basketball coaches and sports medicine. Our staff works together in all facets of the
program including basketball, strength and conditioning, and rehabilitation to make
sure the team is ready for the season.
Table 6. Phase 1 Pre-Season Strength & Conditioning Program (Monday & Tuesday)
TERRIER BASKETBALL 2008-09 PRE-SEASON PHASE 1
Name Bench Fr. Sqt Clean BW Pullup
100 100 100 100 10
MONDAY Tempo Wk 1 Reps Wk 2 Reps Wk 3 Reps
Warm-up & Stretch
Continuous WU
Sumo Squat w/ Overhead Straight Arm Stretch x10 x10 x10
*attempt to squat as low as possible
Lateral Resistors (Yellow) Fr/Bk/L/R x2ea x2ea x2ea
Conditioning
Pre-season Conditioning Test (Beep Test)
Tabata Bike Intervals BIG WHEEL ONLY 1x8 2x8
(:20 sec HARD! / :10 sec Rest)
(2min rest between sets)
Strength Training
Sled Pulls (300lbs) X 20yd x4 20yd x4 20yd x4
Bulgarian Split Squat 1.5.1 x5ea x5ea x5ea
(Hands behind head Week 1) x5ea x5ea x5ea
(Hold Dumbbells beginning in Week 2) x5ea x5ea x5ea
pair w/
Burpee Pull-ups 1.X.1 x10 x10 x10
x10 x10 x10
x10 x10 x10
Push-up Position Alternate DB Rows 2.0.2 x8ea x8ea x8ea
pair w/ x8ea x8ea x8ea
x8ea x8ea x8ea
Elbow Bridge w/ pulley row x10ea 2.0.2 x2ea x3ea x3ea

TUESDAY Tempo Wk 1 Reps Wk 2 Reps Wk 3 Reps

Warm-up & Stretch
Hurdle Mobility Warm-up (FWD,BKWD,L,R), 5 Over and 5 Under
W-ZigZag Agility
Stationary Spider Ham Stretch
Partner Iso-Ab Rollups 2x10 2x10 2x10
Strength Training
Backward Sled Walks - 225lbs X 20yd x4 20yd x4 20yd x4
1 arm DB Bench Press 3.0.X 24 x5ea 25 x5ea 26 x5ea
pair w/ x5ea x5ea x5ea
x5ea x5ea x5ea
1 leg DB SLDL (holding 1 DB) 2.0.2 x5ea x5ea x5ea
x5ea x5ea x5ea
x5ea x5ea x5ea
Barbell Shoulder Press 2.0.2 x6 x6 x6
pair w/ x6 x6 x6
x6 x6 x6
Partner Glute Ham SLOW x6 x7 x8
x6 x7 x8
x6 x7 x8
2 Leg Standing Belly Press 2.2.2 x10ea x10ea x10ea
x10ea x10ea x10ea
x10ea x10ea x10ea
Table 7. Phase 1 Pre-Season Strength & Conditioning Program (Thursday & Friday)
TERRIER BASKETBALL 2008-09 PRE-SEASON PHASE 1
Name Bench Fr. Sqt Clean BW Pullup
100 100 100 100 10
THURSDAY Tempo Wk 1 Reps Wk 2 Reps Wk 3 Reps
Warm-up & Stretch
Hurdle Mobility Warm-up (FWD,BKWD,L,R), 5 Over and 5 Under
W-ZigZag Agility
Stationary Spider Ham Stretch
Partner Iso-Ab Rollups 2x10 2x10 2x10
Strength Training
Backward Sled Walks - 225lbs X 20yd x4 20yd x4 20yd x4
Bench Press 3.0.X 70 x5 72.5 x5 75 x5
75 x5 77.5 x5 80 x5
pair w/ 80 x5 80 x5 85 x5
1 leg Barbell SLDL (holding barbell) 2.0.2 x5ea x5ea x5ea
x5ea x5ea x5ea
x5ea x5ea x5ea
DB Curl and Press 2.0.2 x6 x6 x6
pair w/ x6 x6 x6
x6 x6 x6
Partner Glute Ham SLOW x6 x7 x8
x6 x7 x8
x6 x7 x8
2 Leg Standing Belly Press 2.2.2 x10ea x10ea x10ea
x10ea x10ea x10ea
x10ea x10ea x10ea
FRIDAY Tempo Wk 1 Reps Wk 2 Reps Wk 3 Reps
Warm-up & Stretch
Continuous WU
Sumo Squat w/ Overhead Straight Arm Stretch x10 x10 x10
*attempt to squat as low as possible
Lateral Resistors x2ea x2ea x2ea
Conditioning

Tabata Bike Intervals BIG WHEEL ONLY 1x8 2x8 2x8

(:20 sec HARD! / :10 sec Rest)
(2min rest between sets)
Strength Training
Sled Push (60kg) X 20yd x4 20yd x4 20yd x4
Bulgarian Split Squat 1.5.1 x5ea x5ea x5ea
(Hands behind head Week 1) x5ea x5ea x5ea
(Hold Dumbbells beginning in Week 2) x5ea x5ea x5ea
pair w/
Burpee Pull-up 1.X.1 x10 x10 x10
x10 x10 x10
x10 x10 x10
TRX Inverted Rows 2.0.2 x8 x8 x8
pair w/ x8 x8 x8
x8 x8 x8
Elbow Bridge w/ pulley row x10ea 2.0.2 x3ea x3ea x3ea
Table 8. Phase 2 Pre-Season Strength & Conditioning Program (Monday & Tuesday)
TERRIER BASKETBALL 2008-09 PRE-SEASON PHASE 2
Name Bench Fr. Sqt Clean BW Pullup
100 100 100 100 100
MONDAY Tempo Wk 1 Reps Wk 2 Reps Wk 3 Reps
Warm-up & Stretch REST WEEK
Continuous WU
Sumo Squat w/ Overhead Straight Arm Stretch x10 x10 x10
*attempt to squat as low as possible
Lateral Resistors (Yellow) Fr/Bk/L/R x2ea x2ea x2ea
Conditioning

Tabata Bike Intervals BIG WHEEL ONLY 3x8 4x8 2x8

(:20 sec HARD! / :10 sec Rest)
(2min rest between sets)
Strength Training

1 Leg Squat 2/0/2 x5ea x5ea x5ea

x5ea x5ea x5ea
x5ea x5ea x5ea
pair w/
Pull-ups 1.X.1 x10 x10 x10
x10 x10 x10
x10 x10 x10
TRX Inverted Rows on Stability Ball 2.0.2 x8 x8 x8
pair w/ x8 x8 x8
x8 x8 x8
Oblique bridge w/ pulley row x10ea 2.0.2 x2ea x2ea x3ea

TUESDAY Tempo Wk 1 Reps Wk 2 Reps Wk 3 Reps

Warm-up & Stretch
Hurdle Mobility Warm-up (FWD,BKWD,L,R), 5 Over and 5 Under
W-ZigZag Agility
Stationary Spider Ham Stretch
Partner Iso-Ab Rollups 2x10 2x10 2x10
Strength Training
Backward Sled Walks - 225lbs X 20yd x4 20yd x4
DB Incline Bench Press 3.0.X 26 x5 27 x5 28 x5
pair w/ x5 x5 x5
x5 x5 x5
1 leg DB SLDL (holding 1 DB) 2.0.2 x5ea x5ea x5ea
x5ea x5ea x5ea
x5ea x5ea x5ea
Alternate DB Shoulder Press 2.0.2 x6ea x6ea x6ea
pair w/ x6ea x6ea x6ea
x6ea x6ea x6ea
Partner Glute Ham SLOW x9 x10 x11
x9 x10 x11
x9 x10 x11
1 leg Standing Belly Press 2.2.2 x10ea x10ea x10ea
x10ea x10ea x10ea
x10ea x10ea x10ea
Table 9. Phase 2 Pre-Season Strength & Conditioning Program (Thursday & Friday)
TERRIER BASKETBALL 2008-09 PRE-SEASON PHASE 2
Name Bench Fr. Sqt Clean BW Pullup
100 100 100 100 100
THURSDAY Tempo Wk 1 Reps Wk 2 Reps Wk 3 Reps
Warm-up & Stretch REST WEEK
Hurdle Mobility Warm-up (FWD,BKWD,L,R), 5 Over and 5 Under
W-ZigZag Agility
Stationary Spider Ham Stretch
Partner Iso-Ab Rollups 2x10 2x10 2x10
Strength Training
Backward Sled Walks - 225lbs X 20yd x4 20yd x4
Cluster Bench Press 3.0.X 77.5 x1x5 80 x1x5 75 x5
(Timer is set to :30) 87.5 x1x5 90 x1x5 80 x5
pair w/ 90 x1x5 95 x1x5 85 x5
1 leg DB SLDL (holding 1 DB) 2.0.2 x5ea x5ea x5ea
x5ea x5ea x5ea
x5ea x5ea x5ea
DB Curl and Press on K Board 2.0.2 x6 x6 x6
pair w/ x6 x6 x6
x6 x6 x6
Partner Glute Ham SLOW x6 x7 x8
x6 x7 x8
x6 x7 x8
1 leg Standing Belly Press 2.2.2 x10ea x10ea x10ea
x10ea x10ea x10ea
x10ea x10ea x10ea
FRIDAY Tempo Wk 1 Reps Wk 2 Reps Wk 3 Reps
Warm-up & Stretch
Continuous WU
Sumo Squat w/ Overhead Straight Arm Stretch x10 x10 x10
*attempt to squat as low as possible
Lateral Resistors x2ea x2ea x2ea
Conditioning

Tabata Bike Intervals BIG WHEEL ONLY 3x8 4x8 2x8

(:20 sec HARD! / :10 sec Rest)
(2min rest between sets)
Strength Training

DB Split Squat 2/0/2 x5ea x5ea x5ea

x5ea x5ea x5ea
x5ea x5ea x5ea
pair w/
Chin-ups 1.X.1 x10 x10 x10
x10 x10 x10
x10 x10 x10
TRX Inverted Rows 2.0.2 x8 x8 x8
pair w/ x8 x8 x8
x8 x8 x8
Oblique bridge w/ pulley row x10ea 2.0.2 x2ea x2ea x3ea
Sled Pull

Sled Push

Backward Sled Walk

Partner Iso-Ab Roll-ups

Bulgarian Split Squat

Push-up Position Alternate DB Row

1 Arm DB Bench

1 leg DB SLDL
Burpee Pull-ups

Belly Press
Elbow Bridge with Pulley Row

TRX Inverted Row

Oblique Bridge with Pulley Row

Sumo Squat with Overhead Straight Arm Stretch

1 Leg Squat
Partner Glute Ham