Strength Training for Basketball

61
A Methodological Framework Based on
Basketball and Player’s Needs

Lorena Torres Ronda and Francesco Cuzzolin

61.1 Introduction properties), organizing the contents around them

(e.g., main body area, muscle adaptations, typol-
Strength training programs oriented according to ogy of contraction, and mono- or polyarticular),
specificity for team sports are something rela- or based on designing attractive exercises for the
tively new. Traditionally, team sports have executor, instead of programs under a philosophi-
extrapolated and adapted knowledge and training cal or methodological framework with the sport
procedures from individual sports, with an exten- characteristics as the core focus from which the
sive history in training theories and methodolo- rest of contents are developed. Moreover, when
gies. However, nowadays, it is widely accepted deciding on the most appropriate resistance
that the needs are completely different and spe- methods, the best equipment or the exercises to
cific to each discipline, even within the team perform in the program, it is important to con-
sports themselves. Accordingly, the authors of sider some other components, including body
this chapter believe that the main goal of a positions, movement directions, coordination, or
strength program, and especially at high-­ the period of the season. The proposal we present
performance level, is to provide the optimal con- here has the sport of basketball as a focal point,
ditions to allow the players to achieve, maintain, with an integrative methodology based on bas-
or enhance the proper performance of functional ketball movements and players’ needs.
movements significant for the sport, in this par-
ticular case, for basketball.
It is quite common to find methodologies 61.2 Basketball Overview
based on the functionality of the muscles (or its
Basketball is a team sport that requires repeated
short high-intensity actions (e.g., accelerations,
L. T. Ronda (*)
Philadelphia 76ers Athlete Care Department, decelerations, jumps, and alike), where the play-
Philadelphia, PA, USA ers either have to outwit opponents, and even
Faculty of Sport Sciences and Physical Education, teammates, with cuts or side-steps, changing
Technogym Scientific Department, direction rapidly to avoid contact, looking for or
University of Udine, Udine, Italy responding to unexpected contacts, performing
e-mail: lorenatorres07@yahoo.es
specific basketball movements (e.g., defense
F. Cuzzolin actions, screening, blocking, rebounding, drib-
Faculty of Sport Sciences and Physical Education,
Technogym Scientific Department,
bling, and post-up). These actions are interposed
University of Udine, Udine, Italy by periods of low-to-mid intensity activities (e.g.,
e-mail: fcuzzolin@technogym.com walk, jog, and run), and playing with a ball cre-
© ESSKA 2020 779
L. Laver et al. (eds.), Basketball Sports Medicine and Science,
https://doi.org/10.1007/978-3-662-61070-1_61
780
ates impulsive, nonlinear, and unpredictable
movements and actions. Also, the ability to repeat
these activities determines effective performance,
which requires the ability to perform the actions
per se and the endurance to do so constantly;
thus, the players must not only be strong, but fast,
balanced, coordinated, agile, perform sport-spe-
cific skills, have the capacity to perform high-
intensity actions repeatedly, with tactical
intelligence, among other qualities.
A competitive season can be very different
depending on the league (e.g., EuroLeague,
National Basketball Association (NBA), or
National Collegiate Athletic Association (NCAA)
basketball). In the NCAA teams play 25–35
games in 5 months; for an EuroLeague team the
number of games range from 73 to 90 in 8 months;
and an NBA team plays 82 games during the reg-
ular season (6 months), and this does not include
play-off games. Regardless of the competition, it
is noticeable that there is a high density of games
for those periods of times. In addition, some
players can also be part of Summer Leagues,
National Teams, or pre-season tournaments, usu-
ally conducted during the “off season.” Being
able to keep a proper and optimal level of strength
for these long periods is a challenging goal for
the performance staff and the players. When
designing the strength training programs, aspects
such as the period of the season (pre-season, in-
season, off-season), the density of games per
week, or the minutes played should be
considered.
61.3  he Basic Concepts
T variety of athletic movements. Moreover, in
of Strength
Despite the emphasis we place on the need to
consider the specificity of sport, we wanted to
review some general and basic concepts related
to strength training. It is beyond the scope of
this text to make an exhaustive description of
these concepts, or the physiological mecha-
nisms and the metabolic demands of strength
training, which are widely described in other
manuscripts in the literature, but to refresh some
of those that we consider most significant. It is
important for the authors of this chapter because
we want to stress the need to know Why we
L. T. Ronda and F. Cuzzolin
make the decisions we make, and it will serve as
the basis for future steps when designing the
programs.
61.3.1 S
 trength, Rate of Force
Development, and Mechanical
Power
Basketball activities require an optimal expres-
sion of strength and neuromuscular power. The
primary components that contribute to them are
as follows:
• Maximal dynamic strength (MDS)
• Rate of force development (RFD)
• High-velocity movements (HV)
• Stretch-shortening cycle capabilities (SSC)
• Neuromuscular skill and coordination (NSC)
These components serve as a reference when
planning the strength and neuromuscular goals of
the programs.
• MDS: is the ability to develop high levels of
force. This quality is required at the initiation
of the movement to overcome inertia/resis-
tance when the system velocity is zero or slow.
For activities such as jumps, changes of direc-
tion, or accelerations, even in the absence of
external resistance, there is a significant iner-
tial component due to the athlete’s own body
mass. Thus, maximum strength relative to
body mass is a key element in expression of
power for gross motor actions involved in a
contact sports the ability to generate neuro-
muscular power against an external resistance
is an important factor, which relies heavily
upon high levels of force output and therefore
maximum strength.
• RFD: is the ability of the neuromuscular sys-
tem to increase contractile force from a low or
resting level, when muscle activation is
intended to be performed as quickly as possi-
ble (RFD = ∆Force/∆Time) [1]. RFD is con-
sidered important for movements performed
rapidly, when force production is short (100–
300 ms). It is well accepted that performance
of high-intensity activities, like many actions
61 Strength Training for Basketball
performed by basketball players, is largely
determined by mechanical power. Mechanical
power is defined as the rate at which force is
developed over a range of motion (d), in a
specific period of time (P = F × d/t), or as
force multiplied by velocity (P = F × V),
which means, power is the product of force
and velocity. The velocity reached when mov-
ing an external load (or body weight) is a con-
sequence of the force applied; therefore, the
way to develop more speed at a certain load
(or body weight) is to apply more force to the
load [2, 3].
• HV movements: is the ability to exert force at
high velocities. Increasing maximum strength
at slow movement velocity is of limited rele-
vance if the player is unable to express this
greater force-generating capacity at the move-
ment velocities encountered during athletic
and sport skill movements.
• SSC: involves a pre-stretch (eccentric) phase
(e.g., countermovement and landing), fol-
lowed by a concentric/ballistic phase. A great
number of movements and activities in sport
involve some kind of pre-stretch or counter-
movement, which serves to increase force and
power output for the concentric portion of the
movement [3]. Based on the duration of the
ground contact or force application, the SSC
capabilities can be divided into the following:
–– Fast SSC: it involves a preceding flight
phase with a very brief (100–200 ms)
ground contact phase (e.g., drop jump)
–– Slow SSC: it involves a preparatory eccen-
tric phase (lasting about 300–500 ms) per-
formed on a fixed base of support (e.g.,
countermovement jump)
• NSC: is the ability to coordinate the sequen-
tial motion of joints and limbs, between the
multiple linked segments of the kinetic chain
involved in a specific movement. The training
stimulus must feature a high degree of speci-
ficity (movement pattern) and at competi-
tion’s velocity. Intermuscular coordination is
a critical factor for the motor abilities involved
in athletic movements such as running or
jumping, and especially for fine or complex
motor abilities involved with particular skill
movements [3].
781
On the basis of these components, we propose
the following strength goal categories, mainly ori-
ented to achieve, maintain, or foster: (i) maximal
dynamic strength (structural or neural), (ii) opti-
mal mechanical power, and (iii) velocity and/or
movement speed (exploiting the neuromuscular
properties using the eccentric-to-concentric
stretch-shortening cycle—SSC, elastic (slow:
300–500 ms) or reactive (fast: 100–200 ms);
includes plyometrics). An additional goal, (iv)
endurance or maintenance, has neither a force-­
velocity nor a mechanical power component, but
involves correcting or adjusting muscular imbal-
ances, muscle or movement deficiencies, and/or
weaknesses, with a more prophylactic and tissue
preparation focus for future high-intensity actions.
61.4 A Methodological
Framework for Basketball
For some time now, team sports have evolved the
theory of training aiming to propose a framework
more in line with the needs of these sports [4].
However, the explosion of innovative methodolo-
gies has not occurred until more recently, due to the
inclusion of the new paradigm of the dynamic sys-
tems theories [5], incorporating two fundamental
concepts: (i) specific training of sports demands
produces greater improvements in performance,
and therefore drills and movements in (team) sports
should replicate game conditions allowing to
enhance maximal transfer to skilled performance,
and (ii) the constraints associated with human
movement (and skill acquisition) can be classified
into three components: the individual, the task, and
the environment [6]. Under this vision, Seirul-lo
et al. proposed the idea of structured training the-
ory, which begins with the classification of exer-
cises at different levels of specificity, according to
the orientation and level of approach to the compe-
tition. More recently, Schelling and Torres-Ronda
presented a personal adaptation of this philosophy
specific for basketball [7].
The proposal presented in this chapter follows
the guidelines of the abovementioned works
where the program structure is based on the spe-
cific characteristics of the sport, levels of specific-
ity, or progressions according to task orientation
and player’s needs.
782
61.4.1 Levels of Specificity
The similarity with the actual competition/offi-
cial games grades the levels of specificity:
• Game performance—on court—(L5): this
level requires the drills to include the sport
tactics, skills, and physical capabilities accord-
ing to teammates and opponent’s reactions in
a competitive environment. Level 5 ranges
from official games to scrimmages, 5on5, and
4on4 games with modified rules.
• Basketball-oriented practice—on court—
(L4): this level promotes the development of
basketball skills reaching levels of automati-
zation or execution at a stage that allows opti-
mal performance, from no-opposition (e.g.,
1on0) to certain level of complexity (e.g.,
3on3).
• Basketball skills—on court—(L3): this
level implies abilities applied with specific
components of the game, covering individual
skills development, which might include
tasks under constraints that favor
decision-making.
• General abilities—on/off court—(L1 and
L2): events combined for a specific goal,
which include the following:
–– Actions: movements performed in
sequence or simultaneously
–– Movements: basic movement patterns
61.4.2 Movement Content
Basketball coaches tend to divide basketball
movements into two categories, offensive and
defensive, each possessing certain particularities
(Fig. 61.1). Understanding this categorization in
the design of actions or movements will help
facilitate the choice of exercises. The actions
included in these categories, leaving aside skills
such as passing or shooting, can be grouped into
three generic movement contents: (i) moves, (ii)
jumps, and (iii) contacts. Likewise, movements
in basketball can be described starting from a
power position, a stagger position, or a transition
to one leg.
L. T. Ronda and F. Cuzzolin
Figure 61.1 shows the most common abilities
(i.e., actions and movements) and actions for
offensive and defensive movements. Most abili-
ties involve a combination of actions, such as
move and jump, move and contact, or jump and
contact, with constant changes of direction, and
only rarely requiring linear or unidirectional
movements.
61.5 Designing the Program
When designing the program, we suggest follow-
ing these steps:
• Assessing players’ characteristics, needs,
and flags: the first thing to do is determining
the player’s characteristics and profile, includ-
ing, but not limited to, the following: age,
anthropometry, body composition, range of
motion (ROM), basic movement pattern forms
(bi- and unilateral), strength and neuromuscu-
lar power profile (and strength training his-
tory), cardiovascular and recovery shape,
previous injury history, asymmetries, and defi-
ciencies. It is also advisable to consider the
specific on-court movement needs, under the
direction of coaches, as well as the following
characteristics:
–– Designation or playing position: small or
big, and/or guard, wing, or center
–– Status: development player, veteran
–– Role or rotation: first (starters), second, or
third unit
–– Minutes played: individual minutes played,
or players clustered by minutes played
• Moment of the season: For the purpose of
this chapter two periods are discussed: in-­
season (competitive season) and off-season
(recovery from previous season and/or
­preparing for next season; might include other
competitions and/or playing commitments).
• Levels of specificity, strength needs, and
movement content
Once the information required in the previ-
ous sections has been collected, we can begin
to design the programs and their contents. At
this stage, we suggest considering: (i) the lev-
 61

Offense Defense

With Ball No ball No ball

Strength Training for Basketball

Run to jump Dribbling the ball Cutting P&R Basic sliding P/R close the gap variations P&R switch
1 foot (lay-up) Accelerations Back cut
Decelerations Roll to finish (sliding)
2 feet (floaters) Curl
Change of Direction Roll to Lob (running) 1
Dunk Slip
Change of Speed Slideline P/R
Pull-up jumper
Crossover Post-up (no ball to ball)
Pindown to jump
Catch & shoot Combinations

P&R Post defense Close-out Rebound

Middle
Side 1
B
vs Push Rebound
R-R, L-L, R-L, L-R

1 2

Fig. 61.1 Example of a generic categorization of offense and defense movements in basketball
783
784
els of specificity [7], (ii) the strength needs,
(iii) the abilities, actions, and movements, and
(iv) the typology of exercises and its
combinations.
–– L1 and L2: it is necessary to work toward
an optimal activation of the muscles and
execution of basic movement patterns.
These levels include proprioception and bal-
ance, neuromuscular control, dynamic flex-
ibility, ROM, static and dynamic muscle
exercises, addressing imbalances and asym-
metries. In addition, contents should ensure
a proper execution of exercises with regard
to ankle–knee–hip–trunk motions in differ-
ent planes and axes. Once minimums are
guaranteed, progress must be made toward
actions and abilities closely related to bas-
ketball contents and movements at specific
(higher) speeds.
The resistance training goals in this level
will depend on the players’ needs ranging
from endurance/maintenance to maximal
dynamic strength, from optimal neuromus-
cular power to velocity and/or movement
speed (SSC elastic, reactive). There is also
the possibility to combine different strength
goals, depending on a specific need for dif-
ferent, abilities, movements, and/or actions.
–– L2 and L3: the contents are sport-specific.
The focus of sport-specific training is
“transfer” to sport movements; therefore,
the abilities, actions, and movements in
these levels should replicate specific move-
ment patterns and skills. Emphasis is
placed on speed-agility, quickness, ballistic
and plyometric training, coordination, and
locomotion. L2 is performed between the
weight room and the court, while L3
implies movements on the court, which are
basketball-specific (see Fig. 61.1 for
offense and defense abilities, movements,
and actions). It is recommended not only to
perform the perfect movement patterns
(proper form), but exploring its limits too,
introducing perturbations implied in the
specific context of the sport.
L. T. Ronda and F. Cuzzolin
The resistance training goals are there-
fore focused on velocity and/or movement
speed (SSC elastic, reactive), and neuro-
muscular skills. Minimize the impact of
potential asymmetries due to the specificity
(e.g., drills performed full court, at game
pace) and the competition, as well as injury
reduction orientation contents should be
guaranteed in these levels too.
–– L4 and L5: the main goal is to improve
game performance, based on small-sided
games and scrimmage. These stages are
usually run by the coaching staff. A priori,
the practice is not designed to specifically
work on strength, neuromuscular power,
speed, and so on; however, the inherent
nature of these tasks imply that a neuro-
muscular load occurs. On the one hand,
this will serve to improve or maintain the
required levels of these abilities, and on the
other hand, it will be critical to monitor the
loads to adjust the rest of the physical work
contents.
Strength training and injury reduction con-
tents pursue the objective to enhance the quality
of athletic movements, especially if specific
transfer is expected to occur. Hence, strength and
injury reduction training is a must to account for
the complexity of the contextual movement pat-
terns. Oversimplification of such patterns in
strength training, such as training muscles in iso-
lation or isolated of joint ranges of motion, is
unlikely to be of much use [8], unless there is a
need to address a specific deficiency during a cer-
tain period of time. Injury reduction training can
also be directed toward dynamic stabilization and
might allow exploration of movement variables
related to the specific gesture.
Finally, it is important to remember that what
works for one individual may not work for
another (individualization), and what works for
an individual today may not work in the same
way for the same individual a year from now
(periodization), particularly in experienced ath-
letes [8].
61 Strength Training for Basketball 785

61.6 Designing the Session The sequence of the primary exercises in a cir-
cuit can be based on the basketball movement
In a multidisciplinary and integrative program, categories (i.e., offense or defense actions), or the
the strength session incorporates elements from generic movement contents (i.e., moves, jumps,
different areas of the program, including and contacts), and a specificity-based progres-
strength–power–speed goals (based on proper sion, from general movement patterns (e.g., L1:
assessments), injury prevention/reduction goals squat and lunges) to more specific abilities and
(which might include recommendations coming actions (e.g., L2: side-steps, jumps, and CoD
from the medical staff), or basketball movement drills) [7] (Fig. 61.2b).
needs (ideally discussed with coaches). During the competitive period, the number of
Greater levels of potentiation are generally strength sessions per week will vary depending
observed with multiple sets of moderate- to high-­ on multiple factors, including player’s age, role,
intensity exercises interposed with low- to minutes played, number of games per week,
moderate-­ intensity exercises, allowing enough back-to-back games, and others. A strength stim-
time for recovery from the primary exercise [9], ulus performed twice a week may allow for
also known as complex training (combination of maintaining levels of strength [12], but it is
two or more exercises in supersets). Thus, we important to consider the factors around a player.
­propose to organize the contents of the session in For example, even one session a week (every
sequences of exercises, according to specificity, 5–7 days) for a basketball player who is playing
stimulus requirements, and physiological high minutes per game in a congested schedule
responses, which at the same time provides a could be enough to prevent decreases in strength
time-efficient workout. These sequences of exer- levels. Despite a lack of time, to keep the conti-
cises, or circuits, include two types of exercises: nuity of training and to avoid unnecessary acute
(i) primary and (ii) secondary exercises (compen- fatigue, it is advantageous to design sessions that
satory or complementary to the primary exercise) last 20–30 min. Under this scenario, when only
[7]. The ratio between primary and secondary one or two strength sessions per week can be
exercises will depend on the desired net balance guaranteed, we highly recommend designing a
between fatigue and potentiation. The balance program for strength maintenance that can be
required is based on physical and physiological performed daily, before practices or games, as a
responses, recovery intervals between primary preparation for both motor control activation and
exercises, or qualities such as post-activation psychological purposes.
potentiation (PAP) (Fig. 61.2). Sequences with The strength training workout is rarely a
shorter rest intervals (e.g., 30–60 s) produce a standalone practice, and it is often combined
greater fatigue than the sequences with longer rest with individual workouts such as shooting, indi-
intervals [10]. For this reason, a period from 90 s vidual skills, or team practice sessions. Strength
to 2 min between primary exercises might ensure training can be performed before the basketball
a proper recover. Although, the ideal rest period practice (skills, shooting, or team practice),
between sets for multi-joint and single-­joint exer- where it can favor the nervous stimulus activa-
cise is still controversial, the main responses from tion to create benefits for technical coordination.
strength training, metabolic and neural, have to be Strength training can also be performed after the
kept clearly separated to better understand the basketball practice (if the priority is the develop-
associated phenomena as well as the pursuit of the ment of skills on the court or avoid situations of
optimal rest period length to achieve different pre-­fatigue), or even before or after games. The
training goals. Regarding the number of repeti- time of day to perform the strength session might
tions, there is evidence that the specific number of also depend on other factors including the way
repetitions (e.g., 3–5 vs. 8–10) or time-under-load the basketball organization operates, the culture
(e.g., 30 s vs. 90 s) impacts athlete strength/opti- of the team, or players and/or coaches’
mal mechanical power [1, 11]. preferences.
786 L. T. Ronda and F. Cuzzolin

a
1:0 SETS X PRIMARY
MDS - RFD

1:1 SETS X PRIMARY COMPENSATORY

PRIMARY
1:2 SETS X PRIMARY COMPENSATORY or
COMPENSATORY
RFD-OP-HV-SSC

PRIMARY
1:3 SETS X PRIMARY COMPENSATORY or COMPENSATORY
COMPENSATORY

PRIMARY PRIMARY
1:4 SETS X PRIMARY COMPENSATORY or COMPENSATORY or
COMPENSATORY COMPENSATORY

b
Lower Level of Higher Level of
specificity specificity

PRIMARY PRIMARY For similar content (e.g., body

SETS X COMPENSATORY
(L1) (L2) area) progress in specificity

PRIMARY PRIMARY For different content (e.g.,

SETS X LB COMPENSATORY UB different body area) can be the
(L1) (L1) same level, or different

PRIMARY PRIMARY
SETS X COMPENSATORY
(L2) (L3)

Fig. 61.2 (a) Work-to-rest ratio between potentiation
and fatigue when using primary and secondary (comple-
mentary/compensatory) exercises, and the predomi-
nantly expressions of strength associated to them. (b)
Examples of sequences of primary and secondary exer-
cises and progressions of specificity. MDS maximal
dynamic strength, RFD rate of force development, OP
optimal mechanical power, HV high-velocity move-
ments, SSC stretch-shortening cycle capabilities, LB
lower body, UB upper body

61.7 Defining the Exercises: When designing the exercises, strength coaches
Typology, Parameters, should consider what influences the on-court
and Its Combinations movements:

Most on-court movements (see Fig. 61.1)
require players to produce force under different
conditions; unilaterally in unpredictable and
variable contexts with emphasis on the applica-
tion of multi-vector forces (anterior/lateral/pos-
terior) and multidirectional movements [13].
• the environment: e.g., the size of resistance,
more or less stable, and/or the direction and
stability of the surface.
• the movement (task): e.g., movement patterns,
body area, laterality, planes and axes, diffi-
culty, type of resistance, and/or enforcement.
61 Strength Training for Basketball 787

• the individual performing the movement: e.g.,
different levels of fatigue and neuromuscular
control.
The authors of this chapter propose to design
and/or select the exercises defined by the param-
eters laid out in Fig. 61.3.
Following the principle of specificity and con-
sidering the strength goals and the players’ needs,
we can design myriads of exercises to reach the
optimal movement performance. In addition to
the exercises following the conventional para-
digm (e.g., classified by the body area, perform-
ing repetitive concentric, bilateral, vertical/
horizontal, and controlled movements), which
will be appropriate and convenient at certain
times, the inclusion of exercises containing uni-
lateral stances and movements, executed in dif-
ferent planes and axes, under some degree of
uncertainty (i.e., perturbations), with eccentric
emphasis [13], would be desired.
It has been proposed that the similarity of the
movement with the sporting movements (i.e.,
basketball movements performed during compe-
tition), and therefore the value of the specificity
of the strength exercise can be determined by
analyzing five categories of specificity [8]:
• Similarity in the inner structure of the move-
ment: (i) intramuscular (coordination within a
muscle), and (ii) intermuscular (cooperation
between different movements)
• Similarity in the outer structure of the move-
ment (similar execution of joints)
• Similarity in the energy production
• Similarity in sensory patterns: (i) when moni-
toring the environment, and (ii) when moni-
toring the body (proprioception)
• Similarity in the intention of the movement
Exercises will not always be similar to the
sporting movements in every category, but these
categories can serve as a reference for progres-
sions when designing or selecting exercises, and
for the selection of the most appropriate exercises
for each moment and need.

Body area Movement patters Laterality Planes and Axes

Stance: Monoplane
Hip-knee
Double – Single Leg Multiplanar
Full body (squat, lunge, bend)
Combinations Rotational/Torsion
Lower body Push
-
Upper body Pull
Vertical
Core/truck Diagonal Bilateral – Unilateral
Horizontal
Combinations Combinations
Diagonal

Type of resistance Enforcement Modulators

Load
Speed Circuits
Constant Controlled
(and changes in speed) Sets
Variable Perturbations
Stability Reps
Accommodated (fluctuations, stochastic)
Coordination Density (W:R)
Locomotion

Tracking & Monitoring

(+ Performance Feedback)

Fig. 61.3 Parameters to consider when classifying, selecting, or designing the exercises
788 L. T. Ronda and F. Cuzzolin

Table 61.1 Examples of fundamental exercises according to the body area, the movement category, and laterality,
performed with body weight, bands cables, barbells, and dumbbells
Movement
Exercise type category Bilateral Unilateral
Full body Hybrid Snatch, clean, jerk, hang pull BB Snatch, clean DB
Lower body Knee dominant Back squat, front squat DB/BB Single leg squat, Bulgarians DB/BB
Hip dominant Deadlift, Romanian deadlift, DB/BB Step-up, lunge, split squat DB/BB
good morning
Upper body Vertical push Standing press DB/BB/ Single arm press DB/
cable cable
Vertical pull Chin-ups, pull-ups Single arm pulls DB/
cable
Horizontal Bench press flat, bench incline DB/BB/ Single arm: bench press flat, DB/
push press, push-ups, standing press cable bench incline press, standing cable
press
Horizontal pull Row (kneeling, seated, DB/BB/ Single arm: row (kneeling, DB/
standing), lying row, reverse/ cable seated, standing), one-arm cable
inverted row, pullover, rotational row
pull-down
Core Abdominal Sit-ups, dead bug Sit-ups
dominant
Flexion/ Planks, sit–ups Lateral planks
extension
Rotational Landmine, plate series Pallof variations, chop Cable
(anti-rotation) variations, landmine
DB dumbbell, BB barbell

Furthermore, we have to contemplate the type

of resistance to maximize the objectives of the
exercise. Resistance can be classified into the fol-
lowing three different categories [14]:
• Constant: the resistance is mainly influenced
by gravity (e.g., free weights)
• Accommodating: the resistance changes
depending on the position within the ROM
(e.g., rubber bands, pneumatic resistance, or
cam lever-based equipment)
• Variable: the resistance is dependent on veloc-
ity, force/torque, or acceleration (e.g., iso-
kinetic or robotic engine)
Considering the evident need of neuromuscu-
lar power, coordination, and stability, equipment
such as dumbbells, barbells, kettlebells, bands,
medicine balls, slam balls, suspension training
kits, hydro balls and aqua bags, cables and cross
cables, jump boxes, and eccentric
­overload-­multidirectional training equipment are
important pieces for a complete training experi-
ence (Table 61.1).
Fact Boxes
• The main goal of a strength program,
and especially at a high-performance
level, is to provide the optimal condi-
tions to allow the players to achieve,
maintain, or enhance the proper perfor-
mance of functional movements signifi-
cant for basketball.
• Basketball coaches tend to divide
­basketball movements into two catego-
ries, offense and defense, each of them
possessing certain particularities.
Understanding these abilities and
actions will facilitate in designing of
tasks and the choice of exercises.
• A program that works for one individual
might not work for another, and what
works for an individual today might not
work in the same way a year from now,
particularly in experienced athletes.
61 Strength Training for Basketball
Take Home Message
• Specific training of sports demands pro-
duces greater improvements in perfor-
mance, and therefore drills and
movements in (team) sports should rep-
licate game conditions allowing to
enhance maximal transfer to skilled
performance.
• A strength program should be designed
based on the player’s characteristics,
profile and needs, as well as the levels of
specificity, the strength goals, the
abilities-­actions-movements required in
basketball, and other parameters related
to the typology of exercises and its
combinations.
• Designing the sessions according to
sequences of exercises, or circuits,
including and combining primary and
secondary exercises (compensatory or
complementary to the primary exercise)
provides a time-efficient workout.
• When designing the exercises, strength
coaches should consider what influ-
ences the on-field movements, the con-
straints associated with human
movement (i.e., the task, the environ-
ment, and the individual) follow the
principle of specificity, consider the
strength goals and the players’ needs.
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