Basketball: Scientific Basis of Strength Training

Basketball:
Scientific Basis of Strength Training
Adriano Vretaros
Strength and Conditioning Coach
2020
Strength Training for Basketball Players
Sport Characteristics
● Team Sport;
● Intermittent and Acyclic Motor Actions;
● Mixed Metabolic Pathways;
● Contact Sport;
● Different Playing Positions;
● Sport of Strength and Power
(Adapted from Sánchez-Sánchez, 2007 ; Rice et al, 2016)

Player Characteristics - I
1970s Basketball 2020s Basketball
“EVOLUTION”
Technical-Tactical Physical Strength

Skills Strength \ Power
Player Characteristics - II
(1970) (2020)
“Changes”
Source: Insidehook.com Source: NBA Portugal.com
Endomorphy Endomorphy *
Mesomorphy * Mesomorphy **
Ectomorphy ** Ectomorphy
Player Characteristics - III
Functional Strength
Source: theplayoffs.com.br
Hypertrophy
Source: pixz.com
Functional Strength - I
Functional Strength in Basketball Players
Better Performance Less Injuries

Functional Strength - II
The force seen in the law of physics:
● Isaac Newton’s Second Law
● F= m.a
(Suchomel & Comfort, 2018)

Functional Strength - III
The strength present in human sports action:
● The ability to overcome an external force:

a)- Force of gravity
b)- Athlete's Body Mass and Opponent's Body Mass
c)- External object
(Suchomel & Comfort, 2018)

Functional Strength - IV
Functional Strength Training
● Muscular Chains
● Planes of Movement
● Integrated Exercises
(Teixeira & Guedes Jr, 2014; Patel & Home, 2017; Sato & Shimokochi, 2017)
Functional Strength - V
● Horizontal Movements (sprints, COD, etc)

● Vertical Movements (jump shots, rebounds, etc)
● Combination of Movements in the Different Plans
(Adapted from Gepfert et al, 2020)

Functional Strength - VI
● Means
● Methods
● Systems
(Souza, 2017)
Functional Strength - VII
● H Schools
Strength Training
● Russian School (Zakharov, 1992 ; Platonov, 2008)

● German School (Weineck, 2003)
● American School (Boyle, 2018; Kraemer et al, 2015 ; Cole & Panariello, 2016)
● Canadian School (Poliquin, 1997)
● Australian School (Haff & Nimphius, 2012)
● Brazilian School (Teixeira & Guedes Jr, 2014 ; Bossi, 2011; Gentil, 2014)
● Spanish School (Manso, 1999; Badillo & Ayestarán, 2001)
● French School (Cometti, 2005)
Strength Manifestations - I
1)- Strength Endurance

2)- Hypertrophy
3)- Maximal Strength
4)- Power
5)- Power Endurance
Strength Manifestations - II
Anatomical
Adaptation METABOLIC
Adaptations
Hypertrophy
Maximal NEURAL
Strength Adaptations
Maximal
Power
POWER
Power
Endurance
Strength Manifestations - III
Moving a external force

(opponent, ball, etc)
ABSOLUTE
Strength
Moving body weight

(running, jumping, etc)
RELATIVE
Strength
Strength Manifestations - IV
- The player moves an
ABSOLUTE opponent's body in
Strenght a collision during
the match.
- The player would be

able to overcome inertia
RELATIVE and carry his own body
Strength weight during a jump.
Effects of Training - I
Disturbance
Inputs
Previous Response
Stimulus Parameters
Basketball Players
(Controlled Object)
(Adapted from Bolotin & Bakayev, 2016)

Effects of Training - II
Physiological Effects of Strength Training
1)- Acute Effects 2)- Immediate Effects
3)- Accumulative Effects 4)- Delayed Effects
5)- Partial Effects

6)- Residual Effects
(Adapted from Zatsiorsky & Kraemer, 2008)

Principles of Strength Training
1)- Biological
2)- Adaptation 3)- Trainability
Individuality
4)- Overload 5)- Interdependece

6)- Concurrently
Volume x Intensity
7)- Progressivity 8)- Specificity 9)- Reversibility
10)- Continuity 11)- Variability

Principle of Biological Individuality
- Age - Body
- Gender
structure
- Cultural
- Injury history - Training history
profile of sports
preparation
- Mental profile - Lifestyle - Affinity for

different types
of training
- Positional - The current
differences state of the fitness
- Genetic
predisposition
(Adapted from Jukic et al, 2020)

Strength Endurance - I
● Anatomical Adaptation
● Strength Endurance ***
● General Adaptation of Strength
( Bompa & Haff, 2012 ; Thomas et al, 2017 ; Barjast & Mirzael, 2017)
Strength Endurance - II
The primary workout to promote adaptations of muscle,

tendon and ligament tissue before subjecting the
player's locomotor system to more intense training.
(Adapted from Bompa, 1996 ; Vretaros, 2015)
It is the ability of the muscle to contract repeatedly

without showing signs of fatigue. Strength endurance
is dependent on the combination of strength, metabolic
characteristics and local circulation.
(Adapted from Lambert et al, 2008)
Strength Endurance - III
LOWER
Movement Frequencies
Strength-Endurance
HIGHER
Movement Frequencies
(Adapted from Rivière et al, 2020)

Strength Endurance - IV
The strength endurance (anatomical adaptation) phase

should and can be used after a long period of absence
in the practice of strength training.
(Bompa, Di Pasquale & Cornachia, 2012)

Strength Endurance - V
Strength Endurance Basketball
Type of Muscle Type of Muscle

Fiber Required: Fiber Required:
Type I Type II
Slow Contraction Fast Contraction
Strength Endurance - VI
Strength Maximum
Hypertrophy
Endurance Strength
Strength Maximum
Hypertrophy Strength
Endurance
Strength Endurance - VI
● H
Training Protocol
Type of Sets Reps Intensity Pause Pause

Strength (%1RM) between between
sets reps
Strength 2-3 12-25 60-75 60-90 s 30-50 s

Endurance
Hypertrophy - I
Hypertrophy is nothing more than an increase in the

cross-sectional area of the muscle.
(Adapted from Bompa & Haff, 2012 ; Gentil, 2014)

Hypertrophy - II
Why hypertrophy in basketball?
- Increase muscle size.
- Build a strong and big player to give a natural advantage

against smaller and weaker players.
- Create stronger body structure as a function of shock

absorbers of collisions that occur in matches.
Hypertrophy - III
Sarcoplasmic
Types
of Hypertrophy
Myofibrillar
(Zatsiorsky & Kraemer, 2008)

Hypertrophy - IV
Metabolic
Stress
Hypertrophy
Training
Mechanical
Tension
(Adapted from Krzysztofik et al, 2019 ; Gentil, 2014)

Hypertrophy - V
- ↑Testosterone,
ANABOLIC
Reactions growth hormone,
somatomedins and
insulin
- ↑Catecholamines,
CATABOLIC cortisol, glucagon,
Reactions and endorphins
(Adapted from Del Acázar et al, 2010)

Hypertrophy - VI
Muscle Mass and
Physical Performance
↓ Hypokinesy
Index - ↓ Percentage of body
fat mass compared
to a body mass index.
COMPETITIVE
PLAYERS
- ↑ Protein ratio than
body fat mass.
↑ Protein-Fat
Index
(Adapted from Zaric et al, 2020)

Hypertrophy - VII
● H
Characteristics of Hypertrophy Training
High Volumes
Sets x Reps x Loads
(Adapted from Krzysztofik et al, 2019)

Hypertrophy - VIII
H
●
Drop-Sets METHODS
Pyramidal
Tri-Sets Bi-Sets
Pre-Exhaustion
Super Sets
Isometric
German
Fascial Stretch Rest-Pause Volume Training
Training-7
Tempo Training Other

Cluster Sets
(Adapted from Pattat, 2017 ; Oliveira et al, 2019 ; Gentil, 2014)

Hypertrophy - IX
● H Supplementation
Effects of Whey Protein
(n=16 female basketball players - NCAA Division II) – 8w, 3 times per week
(Adapted from Taylor et al, 2016)

Hypertrophy - X
Whey Protein versus Casein
● HProtein – Strength Training
8w - 4 times per week – NCAA Division III Female Players
(Adapted from Wilborn et al, 2013)

Hypertrophy - XI
● H
Protein Supplementation
(Adapted from Wilborn et al, 2013)

Hypertrophy - XII
H Training
Hypertrophy
●
in Basketball
Control the Muscularity Index of the Players
Obtain an Appropriate Somatotype Value

Hypertrophy - XIII
● H
Training Protocol

sets reps
Hypertrophy 3-5 8-12 75-85 60-90 s 30-60 s

Maximal Strength - I
Maximum Strength is the capacity of the athlete's

neuromuscular system to generate a maximum voluntary
contraction in a situation of maximum effort.
(Adapted from Weineck, 2003 ; Bompa & Haff, 2012)

Maximal Strength - II
Isometric
MAXIMAL
STRENGTH
Dynamic
(concentric \ eccentric)
(Adapted from Requena et al, 2009 ; Drake et al, 2018)

Maximal Strength - III
INTRAmuscular
Coordination
Maximal
Strength
INTERmuscular
Coordination
(Adapted from Weineck, 2003 ; Bompa & Haff, 2012)

Maximal Strength - IV
Fmm
The Maximum Maximorum Force
(Adapted from Zatsiorsky & Kraemer, 2008)

Maximal Strength - V
●H
ABSOLUTE Strength
Player A
80 kg
Maximum Load:
180 kg
Player B
92 kg
Maximal Strength - VI
H●
RELATIVE Strength
(Relative Strength Index)
Player A
RSI= 2.25 ***
80 kg
Maximum Load:
180 kg
Player B
RSI= 1.95
92 kg
Maximal Strength - VII
● H
The Force-Velocity Curve
Maximum strength
F Strength-speed
O
R Speed-strength
C
E Reactive strength
Speed
VELOCITY
Maximal Strength - VIII
● H
The Force-Velocity Profile-01
OBJECTIVE: Maximal Strength
F
O
R
C
E
VELOCITY
(Adapted from Beardsley, 2020)
Maximal Strength - IX
H
●
Maximum Strength Training
No gains in muscle mass
High activation of the neural system
Move the body mass at high speed
Sprints, jumps, etc
(Adapted from McQuilliam et al, 2020)

Maximal Strength - X
H●
Supra-Maximal Intensity Training
Used in the final stages of training cycles
1)- Forced Repetitions
2)- Negative Repetitions
3)- Partial ROM Training
(Adapted from Ratamess, 2015)

Maximal Strength - XI
● H
Maximum Strength of the Upper Limbs and Lower Limbs
(U-18 vs. U-20 vs. Senior)
p<0,05
p<0,01
(Adapted from Abdelkrim et al, 2010)

Maximal Strength - XII
H
●
Maximum Strength of the Lower Limbs
(NBA vs. PRO vs. College)
NBA – D=0.95
PRO – D=0.51
Spearman – p=-0.38
NBA – D=0.83
PRO – D=0.47
NBA – D=0.97
PRO – D=0.73
(Adapted from Ćabarkapa et al, 2020)

Maximal Strength - XIII
H ●
Maximum Strength and Sprint Performance
(n=14 Tunisian National Basketball Players)
VARIABLES MEAN RANGE

1RM Squat (kg) 143 (13.4) 120-170
1RM Bench Press (kg) 79 (6.0) 70-90
VARIABLES 5-m sprint r (p) 10-m sprint r (p) 30-m sprint r (p)
1RM Squat -0.63 -0.68 -0.65
1RM Bench Press 0.05 -0.05 -0.11
(Chaouachi et al, 2009)

Maximal Strength - XIV
● H
Isometric Strength Training
(Adapted from Bolotin & Bakayev, 2016)

Maximal Strength - XV
● H
Relationship Between Isometric Mid-Thigh Pull and Athletic Performance
(n=23 Division I basketball players)
(Adapted from Townsend et al, 2019)

Maximal Strength - XVI
The Influence of Maximum
● HIsometric Strength (IMTP)
on CMJ and DJ Force-Time Characteristics
(n=16 youth basketball players)
(Adapted from Thomas et al, 2017)

Maximal Strength - XVII
● H
Correlations with Maximum Strength
Vertical Jump r=0.64 – 0.74
Horizontal Jump r=0.67
Sprint r=0.63 – 0.65
COD r=0.79 – 0.89

Maximal Strength - XVIII
● H
Contribution of Strength Characteristics to COD and Agility Performance
(n=12 female basketball players)
(Spiteri et al, 2014)

Maximal Strength - XIX
Hormonal Behavior
● H During The Season
(n=08 male professional basketball players)
(Adapted from Del Alcázar et al, 2010)

Maximal Strength - XX
● H
Analyzing Hormone Levels in Two Teams
Beginning of the season (TS1) and after four months (TS2)
(Adapted from González-Bono et al, 2002)

Maximal Strength - XXI
● H a Period of Intensive Loads
Testosterone Behaviour During
Followed By a Taper Period
(Adapted from Miloski et al, 2015)

Maximal Strength - XXII
●H
Handgrip Strength
(Adapted from Torres-Luque et al, 2016)

Maximal Strength - XXIII
● H
Handgrip Strength in Different National Categories
(n=106 female basketball players)
(Adapted from Pizzigalli et al, 2016)

Maximal Strength - XXIV
Check the Efficacy of 11-week
● H of Strength Training to
Failure vs. Non-Failure, Followed by an Identical 5-week Peaking
Period of Maximal Strength and Power Training
(n=42 well trained Basque ball players)
Training - ↓ IGF-1
to FAILURE - ↑ IGFBP-3
-↑ Local muscular endurance
- ↓ Cortisol
Training - ↑ Total testosterone
to NON-FAILURE
-↑ Maximal strength and power
(Adapted from Izquierdo et al, 2006)

Maximal Strength - XXV
Repetitions● in Reserve (RIR)
Repetitions in Reserve (RIR) Description of Perceived Exertion
10 Maximum Effort
9,5 No further repetitions but could increase load
9 1 repetition remaining
8,5 1-2 repetitions remaining
8 2 repetitions remaining
7,5 2-3 repetitions remaining
7 3 repetitions remaining
5-6 4-6 repetitions remaining
3-4 Light effort
1-2 Little to no effort
(Adapted from Zourdos et al, 2016)

Maximal Strength - XXVI
●
Training Protocol

sets reps
Maximal 3-5 4-6 85-95 3-5 min 1-3 min

Strength
Power - I
● H
(Mike Young, PhD - 2015)

Power - II
●H
Power= Force x Speed \ Time
The athlete's muscular ability to produce

joint torque at high speeds.
(Adapted from Ribas, 2009 ; Ratamess, 2015)

Power - III
● H
Developing Muscle Power:
- Develop the strength component
- Develop the speed component with a reduction in the time

period in which the task is performed

Power - IV
Rate of Force
● HDevelopment
(RFD)
- RFD is related to the change in strength divided by

the change in execution time.
- RFD allows the player to produce strength quickly

in time-limited motor tasks.
- EXAMPLE:
An explosive jump to block the opponent
(Adapted from Suchomel & Comfort, 2018)

Power - V
● H
The Force-Velocity Curve
Maximum strength
Strength-speed
F
Speed-strength
O
R
C Reactive strength
E
Speed
VELOCITY
Power - VI
● H
OBJECTIVE: Power
F
O
R
C
E
VELOCITY

Power - VII
● H
OBJECTIVE: Power and Maximal Strength
F
O
R
C
E
VELOCITY

Power - VIII
●A Exercises
Olympic Lifting
(Adapted from Lambert et al, 2008 ; Roberts & DeBeliso, 2018)

Power - IX
● A
Plyometric Training
Plyometrics is a dynamic form of strength training in which,

through the stretch-shortening cycle involving
vertical, horizontal and lateral jumps, it performs
displacements of the players' center of gravity.
(Adapted from Bouteraa et al, 2020)

Power - X
● A
Plyometric Training – Exercise Progression

Power - XI
● A
Plyometric Training – Volume and Intensity of the Loads
(Adapted from Sole, 2018)

Power - XII
● CMJ
CMJ
● CMJ (stretch-shortening cycle)
● Slow-SSC (>250m\s)
- High degree of
CMJ sport specificity
Arm Swing
- Isolates lower
extremity force
CMJ
production
Non-Arm Swing
(Adapted from Heishman et al, 2019)

Power - XIII
- It serves to assess
acute changes in
neuromuscular readiness
CMJ
Non-Arm Swing
- It serves to quantify
long-term changes in
performance after
CMJ training program
Arm Swing

Power - XIV
Considerations About the Countermovement Jump

Power - XV
Four Different Types of Jump Tests - 01
Abalakov Jump - Countermovement jump

with free use of the arms
Squat Test - Jump with 90° of flexion

Jump without using the arms
- Countermovement jump
CMJ Test without using the arms
- Repeated jumps for 30 seconds

Repeated Jump the greatest number of times
Test starting from 90° of flexion
(Adapted from Vaquera et al, 2002)

Power - XVI
Four Different Types of Jump Tests - 02
Single-Leg Jump Test Evaluates bilateral

(SLJ or SL-CMJ) asymmetries
Evaluates information
Squat Jump Test of the concentric phase
of the jump
Evaluates how the

player can jump
Drop Jump Test after a landing
Evaluates limb-specific
stability and its
Land and Hold Test relationship to the risk
of injury
(Adapted from Schuster et al, 2020)
Power - XVII
The Specificity of Moving Structure in Competitive Conditions
(The Typical Time Interval)
The stretch-shortening cycle

(SSC) 250 ms
The ground contact time during

running in submaximal regime,
180 ms
frequent changes of direction
and vertical rebounds
The ground contact time

100 ms
during running in
absolute maximal intensity
(Adapted from Ivanovic et al, 2019)

Power - XVIII
Stretch-Shortening Cycle (SSC) Movements
FAST
Sprinting,
<250 ms
Drop Jump,
Bounding
Depht-Jumps, SLOW
CMJ, >250 ms
COD

Power - XIX
Why Are There Discrepancies in Plyometric Training Studies?
(Adapted from Meszler & Váczi, 2019)

Power - XX
Reactive Strength Index Modified
● Hand Flight Time:Contraction Time
CMJ Arm Swing versus CMJ Non-Arm Swing

Power - XXI
● H
Types of Jumps and Mechanical Stress
(Adapted from Lépori, 2020)

Power - XXII
H
●
Jump Performance Characteristics (CMJ) – Part 01

ELITE PLAYERS: Basketball versus Soccer
BASKETBALL PLAYERS SOCCER PLAYERS
(Chalitsios et al, 2019)

Power - XXIII
Jump Performance Characteristics
● H (CMJ) – Part 02
- The characteristics of GRFv during CMJ can

discriminate athletes according to the specificity of the sport.
- Basketball players produce high values of RFD davg and ∆t.
- Soccer players show high values of IMPu and Sbcm-min.
- The jumps used by basketball players in training

and competitions are not maximum (they depend on
the reaction before the opponent).
(Adapted from Chalitsios et al, 2019)

Power - XXIV
● H
Jump Performance Characteristics (CMJ) – Part 03
BASKETBALL:
The jumps performed are fast without countermovement
and depend on the force production of the plantar ankle flexors
versus
SOCCER:
The jumps performed are maximum and
depend mainly on the activation of the knee and hip flexors.
(Adapted from Chalitsios et al, 2019)

Power - XXV
● H
Methods for Determining the Leg for the Jump
(Adapted from Fort-Vanmeerhaeghe et al, 2015)

Power - XXVI
●H
Rate of Power Development (RPD) - I
CMJ Force–Time Curve Model CMJ Power–Time Curve Model
A B
(Rice et al, 2016)

Power - XXVII
● H
Rate of Power Development (RPD) – II
Comparison Between Male and Female Basketball Players
A A
B B
(Rice et al, 2016)

Power - XVIII
● H
Rate of Power Development (RPD) – III
Comparison Between Male● and Female Basketball Players
● RFD, RPD, relative peak power and work are not significant
between genders;
● Significant differences are found in the absolute concentric
impulse, but not when analyzed by relative body mass;
● Male players had significantly greater impulse during the
eccentric phase and peak power during the concentric phase
of the CMJ (absolute and relative)
(Rice et al, 2016)

Power - XXIX
H●
Power and Change of Direction
- The basketball player's ability to perform changes of direction

is directly affected by the strength and power of the lower limbs.
- Exercises involving changes of direction discriminate

between professional and non-professional players.
- Basketball players in higher divisions (Division I and II) have

better PTmax values of the knee extensors
compared to players of lower levels (divisions III and IV).
- Players in division III and IV show high levels of fatigue
in COD exercises when compared to players in divisions I and II.
(Adapted from Ferioli et al, 2018)
Power - XXX
H
●
Effects of Plyometric Training on Changes of Direction – (8 weeks)
(n=25 national-level female basketball players)
(Adapted from Cherni et al, 2019)

Power - XXXI
● H
What is the Ideal Surface Type for Plyometric Training?
- Hardwood - Concrete
- Sand - Rubber
- Hard Plastic - EVA
- Hard Maple - Other

Power - XXXII
●H
Landing of Jumps: Shoe and Court Surfaces
(Adapted from Bruce et al, 2019)

Power - XXXIII
Plyometric Training on TwoHDifferent Types of Surface

●
(6 weeks, 3 times per week)
(Adapted from Ozen et al, 2019)

Power - XXXIV
●
Five CMJs on Three Different
H
H Types of Surface and Shoe
(n=29 male college basketball players)
(Adapted from Bruce et al, 2019)

Power - XXXV
H Limbs by Playing Positions
Explosive Strength of the Lower
●
(n=144 professional basketball players)
(Adapted from Boone & Bourgois, 2013)

Power - XXXVI
Traditional vs. Specific
● HVertical Jump Tests - I
Run-Up with 2 Legs or 1 Leg Take-Off Jump
(Rodríguez-Rosell et al, 2017)

Power - XXXVII
● H
Vertical Jump Tests - II
(Adapted from Rodríguez-Rosell et al, 2017)

Power - XXXVIII
● H
Vertical Jump Tests - III
All jumps analyzed:
● High ICC=0.969 - 0.995

● Low CV=1.54% – 4.82%
● Significantly Correlated r=0.580 – 0.983
(Rodríguez-Rosell et al, 2017)

Power - XXXIX
● H
Comparing the Vertical Rebound Jump Performance
(Hurdle Jump versus Drop Jump)
(Adapted from Luna et al, 2020)

Power - XL
● H
Two Types of Training Programs on Vertical Jump Height
(Plyometric Training vs. BLR + Strength Training) – 6w - 3 times per week
(Adapted from Sukhiyaji & Saravanan, 2019)

Power - XLI
● H on Vertical Jump Performance
Three Types of Training Programs
(Dynamic Stretching vs. Plyometric Training vs. Mixed Training) – 4 w\ 2 times per week
(Adapted from Shaji & Isha, 2009)

Power - XLII
● H
Explosive Strength of Upper Limbs
(34 ST sessions, 20 games, 78 TT sessions – 19 microcycles)
(Adapted from Leite et al, 2012)

Power - XLIII
●H
The Importance of Balance Training

Power - XLIV
● H
Effects of a Combined Balance and Plyometric Program
(n=26 youth female players) - 8 weeks, 2 times per week

Power - XLV
● H
Effects of Plyometric Training with Additional Load
The addition of load to the dynamic exercise produces

acute benefits in explosive performance.
An overload of 10-11% of body mass in plyometric training

produces an advantage when compared to only plyometric
training with body weight.
A plyometric protocol with additional load of short duration

can produce improvements in vertical jump as a consequence
of long-term training and basketball matches.
(Adapted fro Khalifa et al, 2010)

Power - XLVI
Plyometric Training – WithHand Without Added Load

●
(10 weeks, 3 times per week – elite male basketball players)

Using weighted vests of 10–11% of body mass
(Adapted fro Khalifa et al, 2010)

Power - XLVII
● H
Effects of Plyometric Training on Sprint Abilities - I
(Adapted from Aksović et al, 2019)

Power - XLVIII
● H on Sprint Abilities - II
Effects of Plyometric Training
(n= 33 youth basketball players) - 10 weeks, 2 times per week
(Adapted from Aksović et al, 2019)

Power - XLIX
Explosive Strength in HDifferent Age Groups

●
(youth male basketball players)
(Adapted from Torres-Luque et al, 2016)

Power - L
H by Playing Positions
Quantification of Jumps
●
(n=03 male basketball players )
(Adapted from Gebrin & Oiveira, 2006)

Power - LI
● H
Quantification of Jumps by Playing Positions During Training
(n=13 male elite basketball players – 300 observations )
(Adapted from Svillar, 2018)

Power - LII
H During Pre-Season
Total Jumps per Session
●
(n=14 male basketball players - NCAA Division I)

Power - LIII
Short-Term Plyometric Program
● H – (2 weeks\ 3 times per week)
(n=30 professional basketball players)
(Adapted from Ramachandran & Pradhan, 2014)

Power - LIV
Plyometric
● HTraining
Randomized versus Non-Randomized Protocols
- To optimize plyometric training, it is important to understand

the use of different schemes and their effects on performance.
- The training variability consists of changing the order

of plyometric drills during sessions.
- - Training variability is an important stimulus, especially

when used in long-term training processes.
- The variability training applied in plyometrics can

improve the temporal sequence of muscle activation
and the rapid recruitment of fast motor units.
(Adapted from Hernández et al, 2018)
Power - LV
Two Plyometric Protocols (Randomized
● H vs. Non-Randomized)
(n=19 youth male basketball players) – 7 weeks, 2 times per week
(Adapted from Hernández et al, 2018)

Power - LVI
●H
Landing Techniques
SOFT MORE energy absorbed

Landing Tecnique during impact
ABSORTIVE STIFF
Landing Landing
HARD LESS energy absorbed

Landing Tecnique during impact
(Adapted from Struzik et al, 2014 ; McCormick, 2012)

Power - LVII
● H
Reactive Strength Index (RSI)
Drop Jump Test

RSI=flight time (m\s) \ contact time (m\s)
● Players Reactive Index Profile

● 20cm, 40cm, 50cm drop height ***
(Adapted from Markwick et al, 2015)

Power - LVIII
● H
Single-Leg Jump
Muscle Strength
Muscle Power Vertical\Horizontal
Ground
Reaction Force
Single-Leg
Jump and Landing
Neuromotor
Body Stability Coordination
Stiffness
(Adapted from Del-Fresno et al, 2012 ; Márquez et al, 2017)

Power - LIX
●H
Asymmetry in Jumping Tasks
MULTI-DIRECTIONAL
Vertical Horizontal Lateral
(Adapted from Hewit et al, 2012)

Power - LX
●H
● Dominant Leg versus Non-Dominant Leg

● More Skillfull Leg versus Less Skillfull Leg **

Power - LXI
● H
(n=68 youth basketball players - Isokinetic dynamometry at speed 60°\s )
(Adapted from Radjo et al, 2013)

Power - LXII
● H
(n=29 youth female basketball players)

Power - LXIII
Asymmetry ●in HJumping Tasks
((Adapted from Fort-Vanmeerhaeghe et al, 2015)

Power - LXIV
● H
Some Characteristics of Complex Training
(Adapted from Freitas et al, 2019)

Power - LXV
H Modified Complex Training
Optimal Load Training versus
●
(n=18 male semi-professional basketball players) – 6w \ 4 times per week
(Adapted from Freitas et al, 2018)

Power - LXVI
● H Program on Performance
Effects of Contrast Training
(10 weeks, 2 times per week – Prepubertal basketball players)
(Adapted from Roman et al, 2017)

Power - LXVII
● H
(Adapted from Pozarowszczyk et al, 2018)

Power - LXVIII
● H

Power - LXIX
● H
(Adapted from Pozarowszczyk et al, 2018 ; Hoyt et al, 2019)

Power - LXX
● H
(Adapted from Pozarowszczyk et al, 2018 ; Sevilmis & Atalag, 2019)

Power - LXXI
● H
(Hoyt et al, 2019)

Power - LXXII
● H
(Hoyt et al, 2019)

Power - LXXIII
Two Modes of Post-Activation●Potentiation
H for Enhancing Speed
of the Slide-Step Movement in Basketball Players (Assisted vs. Resisted)
(4x10-m with 5% of body mass external load – 1 min rest interval)
(Adapted from Gepfert et al, 2020)

Power - LXXIV
Measuring the Impact of PAP on AT
● Stiffness, Elasticity and Thickness
H
(PAP PROTOCOL: Squat at 60,70,80, 90 and 100% of 1RM)
(n=12 male basketball players - Division I Polish League)

Power - LXXV
H●
Eccentric Training
● ~ 652 COD movements occur in matches;

● Decelerations;
● Landings;
● Prevention of Injuries
(Adapted from Delextrat et al, 2012 ; Shelling & Torres-Ronda, 2016)

Power - LXXVI
● H
Two Different Types of Eccentric Overload Training
(Flywheel Inertial Training versus Tempo Eccentric Training)
(Adapted from Brien et al, 2020)

Power - LXXVII
Stretching-Shortening Rate of Force
Cycle (SSC) Development (RFD)
“Optimum Power Load”
Maximum Power
Strength Endurance
Power
(Adapted from Half & Nimphius, 2012 ; Loturco, 2015 ; Freitas. 2019 )
Power - LXXVIII
TrainingHProtocol
●

sets reps
Power 3-5 4-6 30-85 2-4 min 40-90 s

Power Endurance - I
Power endurance is characterized by seeking to maintain

power levels for extended periods of time.
Power endurance would allow the basketball player

to perform his motor actions for long periods without
the negative interference of fatigue.
(Adapted from Vretaros, 2015)

Power Endurance - II
Power
Endurance
The parabolic shape of the P-v relationship
A change in RFv at a matched %Pmax
Power Reserve

Power Endurance - III
A given percentage of maximal force
Power The same movement velocity

Endurance
The same resistive force

per bodyweight
“FATIGABILITY”

Power Endurance - IV
First Second Third Fourth

Quarter Quarter Quarter Quarter
Jump Height: Jump Height:

FATIGUE
53,0 cm ** 46,0 cm **
Power Endurance
53,0 cm ** 50,0 cm **
Training
Power Endurance - V
ANALYZED
● H VARIABLES:
Power Peak, Mean Power, and Fatigue Index
Continous Jump Test

of 60 seconds using
CMJ
CJ-60
Intermittent Jump Test

of 4 sets of 15 seconds
with 10 seconds interval
IJ4x15 using CMJ
(Adapted from Hespanhol et al, 2007)

Power Endurance - VI
H Power and Power-Endurance
Effects of Plyometric Training on
●
(n=20 male basketbal players)
(Adapted from Cheng et al, 2003)

Power Endurance - VII
H ●
Calculating Fatigue Index in Jump Tests
Fatigue Index (%)= (T-highest – T-lowest\T-highest) x 100
Attempt CMJ Test (cm)

01 41,0
02 43.5
Fatigue Index=
03 42.7
8,50%
04 39.8
Mean: 41.7
(Adapted from Naharudin & Yusef, 2013 ; Schuster et al, 2020)

Power Endurance - VIII
TrainingHProtocol
●

sets reps
Power 2-4 10-15 30-55 2-3 min 30-60 s

Endurance
Velocity-Based Training - I
VBT is the use of exercise● velocity to inform and prescribe

strength training (load, sets, number of repetitions).
(Adapted from Weakley et al, 2020)

Velocity-Based Training - II
Velocity Variables
● Mean Velocity - (MV)

● Peak Velocity - (PV)
● Mean Propulsive Velocity - (MPV)

Velocity-Based Training - III
1)- Instantaneous feedback for acute performance;
2)- Prescribe velocities for training;
3)- Measure concentric bar velocity;
4)- Assessing neuromuscular adaptations with velocity;
5)- Monitor changes in fitness and fatigue;
6)- Determining the minimum velocity threshold;
7)- Individualized load-velocity profile (normal variation vs.
legitimate fluctuations);
8)- Important to design effective training programs

Velocity-Based Training - IV
● H
Velocity-Based Training
(Monitoring Variables)
Feedback of
Intensity Kinematic Outpts Volume
Velocity Loss
Threshold
Internal Fatigue
Individualized Response
Response L-V Profile

Velocity-Based Training - V
H Squat Strength to Mean
Comparing the Effects● of
Concentric Bar Velocity at 1RM
(n=21 male basketball players – NCAA Division-I)
EFFECT SIZE:
Strong vs. Weak – d=2.59 (very large effect)
Moderate vs. Weak – d=2.14 (very large effect)
Strong vs. Moderate – d=0.11 (trivial effect)
(Adapted from Carroll & Wagle, 2016)

Velocity-Based Training - VI
H Using VBT in Basketball
●
Example of Training Sessions
MICROCYCLE SQUAT CMJ
01 3 sets * 1m\s (60% 1RM) (-10%) 3 * 5 @ 1.2m\s (30cm)
02 4 sets * 1m\s (60% 1RM) (-10%) 4 * 5 @ 1.2m\s (30cm)
03 3 sets * 0.92m\s (65% 1RM) (-11%) 3 * 4 @ 1.1m\s (25 cm)
04 4 sets * 0.92m\s (65% 1RM) (-11%) 4 * 4 @ 1.1m\s (25cm)
05 3 sets * 0.84m\s (70% 1RM) (-12%) 3 * 3 @ 1.0m\s (20cm)
06 4 sets * 0.84m\s (70% 1RM) (-12%) 3 * 4 @ 1.0m\s (20cm)

Selection and Progression of Exercises
Complex
Simple
Specific
General
Movement Patterns
- Push (Vertical and Horizontal)
- Pull (Vertical and Horizontal)
- Hip Dominance
- Knee\Quadriceps Dominance
(Adapted from Boyle, 2018)

Exercise Classification

General Recommendations
- Perform multi-joint exercises before single-joint exercises
- Perform large muscle groups before small muscle groups
- Perform more complex exercises before less

complex exercises
- Train high intensity exercises before low intensity exercises

Variables in Training Prescription
1)- Exercise
2)- Sets
3)- Repetitions
4)- The Resistance Type
5)- The Movement's Execution Speed
6)- Muscle Contraction Regimen
7)- The Order of Exercises
8)- The Rest Periods (sets and exercises)
9)- Other
(Adapted from Baker, 2007 ; Ratamess, 2015)

Specific Training Stimulus
- Non-Functional Overreaching
NEGATIVE - Fatigue
Effects - Overtraining Syndrome
- Injuries
- Etc
- Functional Overreaching
- Fitness
POSITIVE - Performance Improvement
Effects - Etc
(Adapted from Weiss, 2017)
Positions During Exercises
● Supine
● Sitting
● Kneeling
● Semi-Kneeling
● Standing
● Displacement
Stability and Mobility
Understanding the Joint by Joint Approach
(Adapted from Liebenson, 2017 ; Boyle, 2018)

Tempo Technique
Four Digits
(3\0\1\0)
(3\0\1\0)
(eccentric\transition\concentric\transition)
FASTER Example:
Movement Tempo (2\0\2\0)
SLOWER Example:
Movement Tempo (6\0\2\0)
(Adapted from Krzysztofik et al, 2019)

The Relationship Between Repetitions and
Sets
(Adapted from Poliquin, 1997)

Core Training - I
● Power House
● Serape Effect (diagonal patterns)
(Santana, 2003 ; Santana et al, 2015)

Core Training - II
CORE TRAINING:
●
● Core Strength
● Core Endurance
● Core Stability
(Saeterbakken et al, 2015)

Core Training - III
a Strength Training
The Importance of●Core
(Adapted from Xie et al, 2014)

Core Training - IV
w Program – Case Study
Effects of Central Stability
(n=01 professional basketball player)
(Adapted from Vallés Ortega, 2017)

Core Training - V
Effects of Core Training
● a
on Physical Performance
(n=24 youth female basketball players)
(Adapted from Carvalho et al, 2011)

Core Training - VI
● Anti-Rotation
● Anti-Extension
● Anti-Flexion
● Anti-Lateral Flexion
(Boyle, 2015 ; Boyle, 2018)

Core Training - VII
Factors Responsible for Trunk Stability
(Adapted from Worobel, 2020)

Periodization - I
- Periodization is an adaptable tool in which, by means of a
systematic and planned approach, monitors the
volume and load for optimal performance gains.
- The main objective of periodization is to induce the athlete
to peak performance, avoiding stagnation and detraining in
performance and minimizing the risk of overtraining.
- Periodization monitors individual tolerance to imposed loads

and controls their recovery.
- An appropriate development of the player's strength and power

during the season can be obtained through a
properly periodized program.
Periodization - II
Strength Periodization
in Basketball
Conjugated
Linear
(Pires et al, 2017) (Issurin, 2010)
Undulating Blocks
(Fleck & Kraemer, 2017) (Alves, 2010)
Periodization - III
ORDINARY
(stimulating loads)
SHOCK
(high physiological
stress loads)
Types of
Microcycle
STABILIZER
(maintenance loads)
REGENERATIVE
(taper loads)
Periodization - IV
Load Variability in Each Microcycle - 1

Periodization - V

Periodization - VI

Periodization - VII

Periodization - VIII
EXTERNAL INTERNAL
Load Load
OBJECTIVE: SUBJECTIVE:
- Volume
- Intensity
-Heart Rate - PSE
- Density
Complexity - Blood Lactate - Strain Index
- CPK - Monotony Index
- T\C Ratio - Wellness
- Etc Questionnaire
- Etc
Periodization - IX

Periodization - X
Two Types of Perceived Effort Perception Scale
(Adapted from Foster et al, 2001 ; Costa et al, 2011)

Periodization - XI
Load Management - I
(Adapted from Gabbett, 2020)

Periodization - XII
Load Management - II
(Adapted from Gabbett, 2020)

Periodization - XIII
Load Management - III
(Adapted from Tibana et al, 2017)

Periodization - XIV
The Relationship Between Dose and Response
Best - Optimal Improvement

RESPONSE in Performance
Ideal - Training Stimuli

DOSE (psycho-physiological stress
(Adapted from Svillar, 2018)

Periodization - XV
The Relationship Between Training Load and Injury
SPECIFIC RESULTS:
Workload Ratios - (≤0,5) – 1,5 times more injured players
“sweet spot”: - (0,5 – 0,99) – 1,4 times more injured players
*** 1,0 – 1,5 *** - (≥1,5) – 1,7 times more injured players
ACUTE LOAD The average current week s-RPE

training load
The weekly average of training load

CHRONIC LOAD
over the previous four weeks

Periodization - XVI
Description of Strength Training During the Macrocycle
(Adapted from Mazon et al, 2018)

Periodization - XVII
Behavior of Monotony Index During a Macrocycle
(52 training sessions – youth basketball players)
Weeks
(Adapted from Rodrigues, 2014)

Periodization - XVIII
Total Quality Recovery Scale (TQR Scale)
(Adapted from Moreno et al, 2015)

Strength and Injury Prevention - I
- A functional strength training program can help
prevent acute and chronic musculoskeletal injuries.
- To prevent overuse injuries, strength training must

respect gradual tissue conditioning, appropriate movement
technique, and training variation.
- To prevent acute injuries, strengthening failure thresholds
of relevant tissues should be considered, sufficient movement
technique and psychological preparedness.
- Important aspects in a strength program for injury prevention:

incorporated technique familiarization, individualized progression
and load calculations, goal-specific phases, periodization, program
variability, rest times between sets, rest times between sessions,
exercise range of motion and execution speed.
(Adapted from Lauersen et al, 2018)
Strength and Injury Prevention - II
Player Career Longevity
Maintaining Health Status
Preventive
Systematic Control Regenerative
Multicomponent
of Training Loads Strategies
Program
Fatigue - I
● H
Initial Considerations About Fatigue
(Adapted from Ortega et al, 2017)

Fatigue - II
FATIGUE
IN BASKETBALL
“task-dependent”
phenomenon
CENTRAL PHERIPHERAL
Fatigue Fatigue
(Adapted from Freitas, 2019)

Fatigue - III
H ●
FATIGUE
PERCEIVED PERFORMANCE
Fatigue Fatigue
PHYSIOLOGICAL
MUSCLE
PSYCHOLOGICAL ACTIVATION
- Heart Rate CONTRACTILE
- Blood Lactate FUNCTION
- Wellness - Neuromuscular
- Testosterone
- Mood Propagation
- Cortisol - Force Capacity
- Soreness - Voluntary
- T\C Ratio
- Motivation Activation
- Creatine Kinase
- Hydration
(Adapted from Edwards et al, 2018)

Fatigue - IV
- Maintenance of homeostasis
and the subjective
psychological state
PERCEIVED of the players
Fatigability
- Decline in objective performance

of the activation capacity of the
central nervous system and
PERFORMANCE contractile properties of the muscles
Fatigability
(Adapted from Edwards et al, 2018)

Fatigue - V
● S
Acute Effects of Fatigue on Maximum Strength and Power
(Adapted from Freitas, 2019)

Fatigue - VI
a
Continuum of Fatigue
(Adapted from Tibana et al, 2017)

Detraining - I
H About Detraining
●
Initial Considerations
- The partial or complete loss of adaptations produced

by training due to insufficient stimuli is called detraining.
- Detraining can generate negative effects of reversibility

in strength that affect enzymatic activities, mitochondrial
ATP production, hormonal parameters and significant
reductions in acquired strength and power gains.
- In basketball players, explosive strength levels can be

maintained during detraining if intensity is seen as the
main retention factor, regardless of the reduction in
training frequency and volume.
(Adapted from Mujika & Padilla, 2000 ; Santos & Janeira, 2009)
Detraining - II
●H
Factors of Detraining on Muscle Performance
- Motor unit recruitment and

synchronization,
CENTRAL firing frequency, and
Factors intermuscular coordination
- Muscle fiber type, architecture,

PERIPHERAL and tendon properties
Factors
(Adapted from Bosquet et al, 2013)

Detraining - III
● H
Effects of Reduced Training and Detraining on Explosive Strength
(After 10 weeks of Complex Training) – Youth Basketball Players
(Adapted from Santos & Janeira, 2009)

Final Considerations - I
● Modern basketball requires functional strength training to
improve athletic performance and reduce injuries to
players;
● Periodization and management of training loads is vital at

all times of the season;
●
Respecting the specificity of the sport, the biological
individuality of the player and his playing position on the
court can determine success in a strength training
program
Final Considerations - II
● THANKS!!!
● FACEBOOK: adrianovretaros01
● TWITTER: @adrianovretaros
● INSTAGRAM: @adrianovretaros
● E-Mail: avretaros@gmail.com

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Basketball: Scientific Basis of Strength Training

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Basketball:

Scientific Basis of Strength Training

(Adapted from Sánchez-Sánchez, 2007 ; Rice et al, 2016)

1970s Basketball 2020s Basketball

Technical-Tactical Physical Strength

Source: Insidehook.com Source: NBA Portugal.com

Functional Strength in Basketball Players

Better Performance Less Injuries

The force seen in the law of physics:

● Isaac Newton’s Second Law

(Suchomel & Comfort, 2018)

The strength present in human sports action:

● The ability to overcome an external force:

(Suchomel & Comfort, 2018)

Functional Strength Training

Functional Strength Training

● Horizontal Movements (sprints, COD, etc)

(Adapted from Gepfert et al, 2020)

Functional Strength Training

● Russian School (Zakharov, 1992 ; Platonov, 2008)

1)- Strength Endurance

Moving a external force

Moving body weight

- The player would be

Functional Strength Training

(Adapted from Bolotin & Bakayev, 2016)

Physiological Effects of Strength Training

1)- Acute Effects 2)- Immediate Effects

3)- Accumulative Effects 4)- Delayed Effects

5)- Partial Effects

(Adapted from Zatsiorsky & Kraemer, 2008)

4)- Overload 5)- Interdependece

7)- Progressivity 8)- Specificity 9)- Reversibility

10)- Continuity 11)- Variability

- Mental profile - Lifestyle - Affinity for

(Adapted from Jukic et al, 2020)

The primary workout to promote adaptations of muscle,

It is the ability of the muscle to contract repeatedly

(Adapted from Rivière et al, 2020)

The strength endurance (anatomical adaptation) phase

(Bompa, Di Pasquale & Cornachia, 2012)

Strength Endurance Basketball

Type of Muscle Type of Muscle

Type of Sets Reps Intensity Pause Pause

Strength 2-3 12-25 60-75 60-90 s 30-50 s

Hypertrophy is nothing more than an increase in the

(Adapted from Bompa & Haff, 2012 ; Gentil, 2014)

Why hypertrophy in basketball?

- Increase muscle size.

- Build a strong and big player to give a natural advantage

- Create stronger body structure as a function of shock

(Zatsiorsky & Kraemer, 2008)

(Adapted from Krzysztofik et al, 2019 ; Gentil, 2014)

(Adapted from Del Acázar et al, 2010)

(Adapted from Zaric et al, 2020)

Sets x Reps x Loads

(Adapted from Krzysztofik et al, 2019)

Tempo Training Other

(Adapted from Pattat, 2017 ; Oliveira et al, 2019 ; Gentil, 2014)

(Adapted from Taylor et al, 2016)

(Adapted from Wilborn et al, 2013)

(Adapted from Wilborn et al, 2013)

Control the Muscularity Index of the Players

Obtain an Appropriate Somatotype Value