Physical Preparation in Female Basketball Players

Physical Preparation in Female Basketball Players
Adriano Vretaros
Strength and Conditioning Coach
2021
Problematic
Are there big

differences?
SOURCE: Pixabay.com SOURCE: Pixabay.com

Popularity
Major Leagues:
● WNBA (USA) ***

● LFEB (Spain)
● WNBL (Australia) **
● LBF (Brazil)
● Etc.
Evolutionary Changes
(3-4 decades)
1970-1980 2000-2020
● ↑ Muscle strength;
● ↑ Muscle Size;
● ↑ Power and Speed
(Issurin, 2008; Zatsiorsky & Kraemer, 2008)

Main Differences
FEMALE Players MALE Players
● Anatomical
● Morphological
● Menstrual
● Strength Levels
● Cardiovascular Capacity
Physiological Aspects
Hormonal Question
(Farinatti, 1995; Zatsiorsky & Kraemer, 2008; McArdle et al, 2011;

Guedes, 2012)
HORMONAL ASPECTS
(Body Growth and Development)
LH Gonadotropic Hormones FSH
OVARIES TESTICLES
- Estrogen
- Testosterone
- Progesterone
(Wilmore & Costill, 2001; Guedes, 2012)

Treinamento Físico no Basquete Feminino
Hormonal Aspects in Strength Training
MALE FEMALE
Players Players
- Testosterone
- GH
- IGF-1
- Total Volume
(Zatsiorsky & Kraemer, 2008; Fleck & Kraemer, 2017)

BODY COMPOSITION
FEMALE Childhood to
Players Adolescence
- Estrogen
- Progesterone ↑ Subcutaneous Fat
(Farinatti, 1995; McArdle et al, 2011; Miranda et al, 2014)
BODY COMPOSITION
FEMALE MALE
Players Players
- ↑ Bone Density
- ↑ Muscle Mass
- ↓ Body Fat
(Farinatti, 1995; McArdle et al, 2011; Miranda et al, 2014)

(A
Comparing Body Composition Between Different Categories

(n=64 female basketball players - Spanish League)
F=3.393, p=0.041
F=5.615, p=0.006
F=3.451, p=0.039
F=18.309, p=0.000
(Adapted from Salgado Sánchez et al, 2009)

Comparing Somatotype and Body Fat by Playing Positions

(n=115 youth female basketball players)
(Adapted from Erčulj & Bračič, 2014)

BODY COMPOSITION
(Lower Body Fat Limit)
MALE
Athletes
~ 3.0%
FEMALE
Athletes
~ 12.0%
(McArdle et al, 2011; Torstveit & Sundgot-Borgen, 2012)

MENSTRUAL CYCLE
+\-12.5
years-old Menarche
- Early
- Development Level - Intermediate
- Late
(Farinatti, 1995; Zatsiorsky & Kraemer, 2008; Brown et al, 2021)

IRREGULARITIES IN THE MENSTRUAL CYCLE
- Amenorrhea - Hypermenorrhea
- Dysmenorrhea - Oligoamenorrhea
(Farinatti, 1995; Zatsiorsky & Kraemer, 2008; McArdle et al, 2011)

MENSTRUAL CYCLE
- Cardiovascular - Metabolic
- Respiratory - Thermoregulatory
- Neuromuscular
(Julian et al, 2017; McNulty et al, 2020; Brown et al, 2021)

MENSTRUAL CYCLE
(Premenstrual Symptoms)
- Pain - Nausea - Headache
- Cramps - Lethargy - Tiredness
- Weight Gain - Sleep Disorders - Dizziness
- Bad Mood - Lack of - Gastric

Concentration Disorders
(Adapted from Brown et al, 2021)

MENSTRUAL CYCLE >>>(Symptoms During and Post Menstruation)

(n=80 female college basketball players)
(Dhadha et al, 2021)

Prevalence of Migraines \ Headaches

(n=791 Division I female and male basketball players)
- Female players have more headaches than male players
- The average duration of headaches for female players

is around 72 hours.
- Female players' headaches increase their sensitivity
to light and sound.
- African-American players experience more headaches
than other ethnic groups.
(Kinart et al, 2002)
Application of Kinesiology Taping on the Reduction of Menstrual Pain

(n=35 professional female basketball players)
(Adapted from Hagner-Derengowska et al, 2020)

Types of Contraceptives
- Mini Pill
- Combined Pill - Implant
- Mirena Coil
- Injection
Estrogen and
Progestin
Progestin Only
(Brown et al, 2021)

EFFECTS OF DIFFERENT TYPES OF CONTRACEPTIVES

(Adapted from Martin & Elliott-Sale, 2016)
VARIABLES Combined Oral Progestin-Only

Contraceptives Contraceptives
Body Composition Conflicting data. Negative Effects in Non-
Athletes.
Muscle Mass Gain Positive or negative effect Insufficient evidence.
depending on the type of
progesterone.
Muscle Strength There are no acute effects. Insufficient evidence.
Oxygen Uptake Does not influence trained Insufficient evidence.
athletes.
Performance Tests It does not affect the acute Insufficient evidence.
(Adapted from inMartin
capacity & Elliott-Sale,
performance tests. 2016)
MENSTRUAL CYCLE
PHASE 01 MENSTRUAL
(3-5 days)
PHASE 02 POST-MENSTRUAL
(7-9 days)
PHASE 03 OVULATORY
(4 days)
PHASE 04 POST-OVULATORY
(7-9 days)
PHASE 05 PRE-MENSTRUAL
(3-5 days)
(Cassidori Junior & Silva, 2020)

MENSTRUAL CYCLE
1)- Early Follicular Phase (days 1-5);
2)- Late Follicular Phase (days 6-12);
3)- Ovulatory Phase (days 13-15);
4)- Early Luteal Phase (days 16-19);
5)- Mid Luteal Phase (days 20-23);
6)- Late Luteal Phase (days 24-28).

(McNulty et al, 2020)
HORMONAL FLUCTUATIONS IN THE MENSTRUAL CYCLE
↓ Work Capacity
(Adapted from McNulty et al, 2020)

MENSTRUAL CYCLE AND PERFORMANCE IN ENDURANCE
- Anaerobic and Aerobic Endurance

(Both would not be affected by the menstrual cycle)
(Dhadha et al, 2021)
- ↓ Yo-Yo Intermittent Test

(In the Luteal Phase compared to the Early Follicular Phase)
(Julian et al, 2017)
*** META-ANALYSIS ***

Menstrual Cycle and Performance in Strength
Early-Follicular vs.
vs. Ovulatory Early-Follicular vs. Mid-Luteal Ovulatory vs. Mid-Luteal
(Blagrove et al, 2020)

HYDRATION AND MENSTRUAL CYCLE
- The Thermoregulation Process

(variations in fluid loss during the exercise)
- Estrogen and Progesterone

(regulation of body fluids and sodium)
- Female Sex Hormones and Health

(orthostatic hypotension, insulin resistance, polycystic ovary sydrome, etc)
- Hydration Status
(follicullar and luteal phase)
(Yasuda et al, 2012)

HYDRATION AND MENSTRUAL CYCLE

(n=09 female collegiate basketball players)
Luteal Phase
(Yasuda et al, 2012)

Strength Training
Differences in STRENGTH between Genders
~ 40% - 75%
(Bartolomei et al, 2021)
- ↓50% in Upper Limbs and ↓30% in Lower Limbs

(McArdle et al, 2011)
- 25% - 55% in Upper Limbs e Trunk

- 70% - 75% in Lower Limbs ***
(Zatsiorsky & Kraemer, 2008; Guedes, 2012)
Strength Training
UPPER LIMBS:
- Fear in the Development of Upper Limbs and Trunk

(Zatsiorsky & Kraemer, 2008; Fleck & Kraemer, 2017)
- Shooting
INFLUENCE ON - Stroke
- Collisions, etc.
Strength Training
STRENGTH TRAINING AND BODY DEVELOPMENT

(Adaptation Windows)
- After Peak Height Velocity (PHV)

Young - After the Start of Menarche
FEMALE Athletes
- 12 to 18 months after
Young Peak Height Velocity (PHV)
MALE Athletes
(Balyi & Hamilton, 2004)

Strength Training
DIFFERENCES BETWEEN GENDERS
Muscle Size - Ultrasound
- The muscle size in the UPPER LIMBS of female athletes is

68-78% of male athletes.
- In LOWER LIMBS, this difference is this 85%-92%
(Abe et al, 2021)

Strength Training
1)- Muscle Cross Sectional Area
2)- Absolute Maximum Strength Base
3)- Relative Strength in Relation to Body Composition
(Adapted from McArdle et al, 2011)

Strength Training

(Zatsiorsky & Kraemer, 2008)
- Typology of Muscle Isoforms are Similar
- Less Muscle Fibers

(Female Athletes)
- Muscle Cross-Sectional Area is Smaller

(Female Athletes)
- Slow Twitch Muscle Fibers Are Larger Than Fast Twitch Fibers
(Female aAthletes)
Strength Training

(Total Muscle Mass - TMM)
TMM: 30.0 Kg
FEMALE Athletes Body Fat: 31.3%
TMM: 45.3 Kg
MALE Athletes Body Fat: 20.9%
(Abe et al 2021)
Strength Training

FEMALE Athletes:
(Maximum Load 1RM)
Bench Press: -59.2%
Squat: -57.2%
Deadlift: -56.3%
Mid-Shin Pull: -53.2%

Strength Training
POWER:
(Ziv & Lidor, 2010)
Vertical Jump ~ 40.0 – 75.0 cm

MALE Players
DIFFERENCE:
~ 55 – 64 %
Vertical Jump ~ 22.0 – 48.0 cm

FEMALE Players
Strength Training
POWER:
- Composition of Muscle Fibers
- Muscle Quality
- Activity of Glycolytic Enzymes

Strength Training
POWER IN YOUTH FEMALE BASKETBALL PLAYERS

(Vertical Jump Improvements During Body Development)
Squat Jump= 1.63% per year

CMJ= 3.46% per year
13.0 to 18.0 years-old
Squat Jump= 10.0% per year

CMJ= 12.0% per year
19.0 to 20.0 years-old
(Bergamo et al, 2003)

Strength Training
BONE MINERAL DENSITY DURING 3 SEASONS

n=22 women (n=16 female basketball players and n=06 control group)
+43% - 69%
(Adapted from Bagur-Calafat et al, 2015)

Strength Training
COMPARING PERFORMANCE
(MALE Players vs. FEMALE Players – Division 1 University)
MALE PLAYERS FEMALE PLAYERS
(Adapted from Townsend et al, 2019)

Endurance Training
Heart Rate - HR Higher

(Female Athletes)
Heart Size
Blood Volume
Smaller
Cardiac Debt
(Female Athletes)
Ejection Volume
Hemoglobin
Smaller (8%-15%)
VO2max (Female Athletes)
(Wilmore & Costill, 2001)
Endurance Training
FEMALE Players MALE Players
STUDY VO2max STUDY VO2max

(ml\kg\min-¹) (ml\kg\min-¹)
Berdejo-del-Fresno 42.2 – 46.1 Mishra et al, 2015 65.5 ***

et al, 2012 (U-20) (university players)
Tsunaware et al, 56.7 *** Stojanovic et al, 51.9

2003 (U-18) 2012 (elite players)
Gentil et al, 2001 49.9 Narazaki et al, 2009 36.9 *

(National team) (university players)
Halder et al, 30.0 * Korkmaz & 55.6

2016 (university players) Karahan, 2012 (elite players)
Narazaki et al, 2009 33.4 Alemdaroğlu, 2012 50.5

(university players) (elite players)
a
General Considerations
Eating Disorders and Injuries in Female Athletes
- Anorexia Nervosa (AN)

- Bulimia Nervosa (BL)
- Eating Disorders Not
Eating Disorders Otherwise Specified
(EDNOS)
- ACL Sprains
- Patellofemoral Dysfunction
Musculoskeletal - Spondylolisthesis
Injuries - Pelvic Floor Dysfunction, etc
(Putukian, 2003; Oliveira Coelho et al, 2014)

Pedagogical Tasks
FUNCTIONAL PHYSICAL TRAINING
MENSTRUAL CYCLE
- Biological rhythms and distinct individual characteristics
- Periodization based on menstrual cycle
(Zakharov, 1992)
Pedagogical Tasks
- Load application respecting the menstrual cycle
MENSTRUAL AND OVULATORY PHASE

LOADS: Average
PRE-MENSTRUAL PHASE
LOADS: Low
POST-MENSTRUAL AND POST-OVULATORY PHASE

LOADS: High
(Cassidori Junior & Silva, 2020)

Pedagogical Tasks

(Regular Monitoring of Loads)
EXTERNAL Mechanical load

Load prescribed by coaches
INTERNAL Psychophysiological
Load responses
(Adapted from Mara et al, 2015; Vretaros, 2021)

Pedagogical Tasks
Relationship Between Training Load and Performance

(n=13 elite female basketball players)
(Adapted from Coyne et al, 2021)

Pedagogical Tasks
Changes in Physical Fitness in the Four-Year Course

(n=60 female college basketball players)
Body Weight, % Fat, No significant

and Fat-Free Weight changes
1RM Bench Press + 24%
1RM Squat + 19%
Vertical Jump + 13%
Peak Power + 15%
(Adapted from Petko & Hunter, 1997)

Pedagogical Tasks
Changes in Physical Performance During the Competitive Season

(n=14 female basketball players – NCAA Division I)
(Adapted from Gonzalez et al, 2012)

Pedagogical Tasks
Repeated Sprint Ability (RST) vs. Intermittent Training (IT) on the Anaerobic Variables
(n=16 youth female basketball players)- Program: 6 weeks\2 times per week
(Adapted from Attene et al, 2014)

Pedagogical Tasks
Effects of High Intensity Interval Training on Physical Performance

(n=24 youth female basketball players) – PROGRAM: 5 weeks
(Adapted from Aschendorf et al, 2019)

Pedagogical Tasks
Comparing Two Periodization Models on Explosive Strength

Blocks (CL) versus Selective Load (SL)
(Adapted from Silva, 2013)

Pedagogical Tasks

(Physical Fitness Behavior)
- Start of pre-season
- End of pre-season
- Half of the season
- End of season
(Adapted from Mara et al, 2015)

Pedagogical Tasks
Comparing the Urine Concentration of Catecholamines Before and After a Match

and at the Beginning and End of the Macrocycle
(n=12 elite female basketball players) – MACROCYCLE: 6 months
End of Macrocycle
Beginning of Macrocycle
(Adapted from Sybil et al, 2020)

Pedagogical Tasks
Relationship Between Injury Risk, Workload, and Rate of Perceived Exertion

(Adapted from Piedra et al, 2020)

Pedagogical Tasks
Effects of Detraining on Physical Fitness

(n=11 youth female basketball players) – DETRAINING: 3 weeks
(Adapted from Atay & Kayalarli, 2013)

Pedagogical Tasks

(Trainability Between Genders)
- Equal neural potential.

- Men have greater
- Maximal Strength hypertrophy.
- No differences in
neural adaptation.
- Maximum Speed - Men have greater
- Explosive Strength hypertrophy of fast fibers.
(Adapted from Issurin, 2008)

Pedagogical Tasks

- Men have higher

- Anaerobic Glycolitic physiological potential.
Endurance
- Both genders respond

similarly, but men have
- Aerobic Training superior ability.

Pedagogical Tasks

- Both genders have

similar potential.
- Coordination
- Women are more

trainable due to
the morphological
- Mobility\Flexibility characteristics of the
musculoskeletal system.

Pedagogical Tasks
- Similar to men's programs
- Multi-Joint and Multiplanar Exercises
- Injury Prevention and Maximize Performance
(Zatsiorsky & Kraemer, 2008; Boyle, 2018)

Pedagogical Tasks
- Create a "menstrual diary" or use specific apps

(for example, FitRWoman)
- CAUTION: ACL injuries and menstrual cycle
(Wojtys et al, 1998; Arendt et al, 2002; Slauterbeck et al, 2002;

Herzberg et al, 2017)
Final Considerations
- FEMALE PLAYERS versus MALE PLAYERS
- Menstrual Cycle and Load Dynamics
- Similar Training Methodology
- Systematic Control of the Menstrual Cycle
- Risk of Injuries and Eating Disorders

Final Considerations
● Thanks!!!
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● TWITTER: @adrianovretaros
● INSTAGRAM: @adrianovretaros
● E-Mail: avretaros@gmail.com

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Physical Preparation in Female Basketball Players

Are there big

SOURCE: Pixabay.com SOURCE: Pixabay.com

● WNBA (USA) ***

● ↑ Power and Speed

(Issurin, 2008; Zatsiorsky & Kraemer, 2008)

FEMALE Players MALE Players

(Farinatti, 1995; Zatsiorsky & Kraemer, 2008; McArdle et al, 2011;

LH Gonadotropic Hormones FSH

(Wilmore & Costill, 2001; Guedes, 2012)

Hormonal Aspects in Strength Training

(Zatsiorsky & Kraemer, 2008; Fleck & Kraemer, 2017)

(Farinatti, 1995; McArdle et al, 2011; Miranda et al, 2014)

Comparing Body Composition Between Different Categories

(Adapted from Salgado Sánchez et al, 2009)

Comparing Somatotype and Body Fat by Playing Positions

(Adapted from Erčulj & Bračič, 2014)

(McArdle et al, 2011; Torstveit & Sundgot-Borgen, 2012)

- Development Level - Intermediate

(Farinatti, 1995; Zatsiorsky & Kraemer, 2008; Brown et al, 2021)

IRREGULARITIES IN THE MENSTRUAL CYCLE

(Farinatti, 1995; Zatsiorsky & Kraemer, 2008; McArdle et al, 2011)

(Julian et al, 2017; McNulty et al, 2020; Brown et al, 2021)

- Pain - Nausea - Headache

- Cramps - Lethargy - Tiredness

- Weight Gain - Sleep Disorders - Dizziness

- Bad Mood - Lack of - Gastric

(Adapted from Brown et al, 2021)

MENSTRUAL CYCLE >>>(Symptoms During and Post Menstruation)

(Dhadha et al, 2021)

Prevalence of Migraines \ Headaches

- Female players have more headaches than male players

- The average duration of headaches for female players

Application of Kinesiology Taping on the Reduction of Menstrual Pain

(Adapted from Hagner-Derengowska et al, 2020)

(Brown et al, 2021)

EFFECTS OF DIFFERENT TYPES OF CONTRACEPTIVES

VARIABLES Combined Oral Progestin-Only

(Cassidori Junior & Silva, 2020)

1)- Early Follicular Phase (days 1-5);

2)- Late Follicular Phase (days 6-12);

3)- Ovulatory Phase (days 13-15);

4)- Early Luteal Phase (days 16-19);

5)- Mid Luteal Phase (days 20-23);

6)- Late Luteal Phase (days 24-28).

HORMONAL FLUCTUATIONS IN THE MENSTRUAL CYCLE

(Adapted from McNulty et al, 2020)

MENSTRUAL CYCLE AND PERFORMANCE IN ENDURANCE

- Anaerobic and Aerobic Endurance

- ↓ Yo-Yo Intermittent Test

*** META-ANALYSIS ***

(Blagrove et al, 2020)

HYDRATION AND MENSTRUAL CYCLE

- The Thermoregulation Process

- Estrogen and Progesterone

- Female Sex Hormones and Health

(Yasuda et al, 2012)

HYDRATION AND MENSTRUAL CYCLE

(Yasuda et al, 2012)

Differences in STRENGTH between Genders

- ↓50% in Upper Limbs and ↓30% in Lower Limbs

- 25% - 55% in Upper Limbs e Trunk

- Fear in the Development of Upper Limbs and Trunk

STRENGTH TRAINING AND BODY DEVELOPMENT

* META-ANALYSIS *