Re: Leg Training for Basketball

[Guest guest]

I'd be interested to hear what Mel has to say. I think he was discussing some

time ago the lack of contribution of the calf to vertical leap and hence the

limitations of isolated calf training? Also, seat calf raises would be of

little benefit in my mind. Squats, power cleans, and plyo's sound OK. I'm not

sure what stiff legged dead lifts would do either. Personally (I too am a

competitive basketballer), and from my experience with a pro team I would think

that squats, lunges, leg press and plyo's would be quite effective. This is

what I have used to good effect. Comments?

Epsley

BPhty., MAPA, SPG.

PRINCIPAL PHYSIOTHERAPIST

Clifford Chambers Sports Medicine

Suite 4, 120 Street

Toowoomba QLD 4350

Australia

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.Haines wrote:

>A friend of mine who plays competitive basketball in a local

>competition was recently given a program by the coach to help him

>improve his vertical jump.

>

>The program consists of:

>Power Cleans 3 x 8.

>Squats 4 x 6.

>Step Ups 3 x 8.

>Seated Calf Raise (explosive)3 x 8.

>Stiff legged deadlifts 3 x 8.

>

>The program is performed once per week inconjunction with two

>plyometric sessions per week.

>

>Any comments/thoughts on the effectiveness of this program.

>Ben Haines

[Guest guest]

>The reps on the power cleans seem a bit much. I would recommend a

rep range of 3-5. The seated calf raises will be worthless. I would

try standing calf raises and they could be eliminated all together

with the cleans and plyo (I know that workd makes some of you cringe)

work. Stiff legged deads I think should be replaced with Romanian

deadlifts (for info on this see previous posts). The plyo program

should be described for its own analysis. Is this program in

season? How far out from season? In how many other activities is

your friend involved? Far too often plyos are assigned with a large

number of foot contacts and little regard for other acitivities.

Hosford

Spfld. MO

> A friend of mine who plays competitive basketball in a local

> competition was recently given a program by the coach to help him

> improve his vertical jump.

>

> The program consists of:

> Power Cleans 3 x 8.

> Squats 4 x 6.

> Step Ups 3 x 8.

> Seated Calf Raise (explosive)3 x 8.

> Stiff legged deadlifts 3 x 8.

>

> The program is performed once per week inconjunction with two

> plyometric sessions per week.

>

> Any comments/thoughts on the effectiveness of this program.

>

> Thanks

>

> Ben Haines

> Townsville, Australia.

[Guest guest]

My opinion is that squat jumps both from a half squat and from a deep

squat would help (using very light weight). Also, dorsi flexion

exercises like ankle jumps would be very beneficial as well. These

can be done standing to start and then they can become increasingly

more ballistic as you progress.

Andy O'Brien

Canada

>

> >A friend of mine who plays competitive basketball in a local

> >competition was recently given a program by the coach to help him

> >improve his vertical jump.

> >

> >The program consists of:

> >Power Cleans 3 x 8.

> >Squats 4 x 6.

> >Step Ups 3 x 8.

> >Seated Calf Raise (explosive)3 x 8.

> >Stiff legged deadlifts 3 x 8.

> >

> >The program is performed once per week inconjunction with two

> >plyometric sessions per week.

> >

> >Any comments/thoughts on the effectiveness of this program.

>

> >Ben Haines

[Guest guest]

Quoting bh1971@...:

.Haines@j... wrote:

<The reps on the power cleans seem a bit much. I would recommend a

rep range of 3-5. The seated calf raises will be worthless. I would

try standing calf raises and they could be eliminated all together

with the cleans and plyo (I know that workd makes some of you cringe)

work. Stiff legged deads I think should be replaced with Romanian

deadlifts (for info on this see previous posts). The plyo program

should be described for its own analysis. Is this program in

season? How far out from season? In how many other activities is

your friend involved? Far too often plyos are assigned with a large

number of foot contacts and little regard for other acitivities.

Hosford >

In answer to responses to my original post the pre season has just been

completed and he has a 1 week to go on a 4 week layoff and then the competitive

season will start. This is the only training that he does (that I know of).

As far as plyos go, he has been training on the same program as myself which i

adapted from Don Chu's book " Jumping into Plyometrics " and we have just

finished a 6 week cycle.

I definitely agree with swapping seated calf raises for standing but I would

not eliminate calf raises altogether. I'm not familiar with RDL's versus stiff

legged deadlifts so can't put forward an opinion here.

Ben Haines

Tonwsville, Australia.

[Guest guest]

Quoting yosef_j@...:

> The calves are very much involved in the VJ and other movements in

> basketball. Strict ankle flexion will not yield much in terms of VJ,

> but neither will stirct knee flexion. You will lose many inches by

> cutting out either. Anyway, we are looking to maximize our

> performance and will always use every possibility to get a little

> better.

>

> Training the calves via standing calf raise will also ready the body

> for plyo's. I don't believe you can maximize the benefit of plyo's

> nor adequately prevent injury without laying a strength base. There

> is also a synergism of using the strength training combined with the

> explosive stuff in the SPP.

>

> To carry the argument further, try to throw a ball with only your

> shoulder and no trunk rotation. Would you also recommend that pitcher

> ignore his shoulders in training?

>

> Yosef

> Muskegon, Mi

>

Yosef, I think we have very similiar opinions on this when it comes to training

the calves. I have used that analogy with throwing.

Regards

Ben Haines

Townsville, Australia

>

>

[Guest guest]

Ben, regarding your question for basketball, here are 2 abstracts of articles

you may like to refer to: I don't have the articles, so can't comment, sorry.

Also, is anyone on the list aware of notation analysis (number of jumps and

other movements made)during basketball competitive/training games, related to

positions and level?

Melbourne, Australia

---------------

Brown M.E, Mayhew, J.L & Boleach, L.W.

Effect of plyometric training on vertical jump performance in high school

basketball players.

J of Sports Medicine & Physical Fitness 26(1), Mar 1986, 1-4

Abstract

The effect of plyometric training on vertical jump was determined in male high

school basketball players (n is 26). Players were randomly assigned to a

training group or a control group. the training group performed 3 sets of 10

depth jumps 3 days/week for 12 weeks. The control group performed only the

regular basketball training. The plyometric group improved in vertical jump with

arm assistance significantly more than the control group. The two groups were

not significantly different in vertical jump without arm assistance. In the

plyometric group, 57 percent of the vertical jump gain was due to jumping skill

improvement, and 43 percent was due to strength gain. Therefore, plyometric

training appears to enhance the coordination of the arms with strength

development of the legs and provides a convenient in-season training method.

--------------

A year-round strength development and conditioning program for men's basketball.

National Strength & Conditioning Association journal 11(6), Dec1989/Jan 1990,

16-19

Abstract

A brief article introducing some common-sense considerations for program

planning for coaches. Based on the use of progressive weight

training methods and plyometrics, a program for men's basketball is

outlined,accounting for pre-season, pre-competition, competition and

post-competition,off-season and summer seasons. Goals and procedures are

outlined for each season, along with time frames and commencements (U.S. based),

day-by-day aerobic/anaerobic and strength exercises. Plyometrics are discussed

briefly as bench jumps, bounds and box jumping.

-------

[Guest guest]

Lower your cleans to 5x5 - 8 reps is too much for a higher skill exercise.

Joe Hallman

D-Town

USA

[Guest guest]

Hello there, just a thought on explosive leg power. I myself play rugby and

like basketball we do alot of explosive/powerful leg actions. Our strength

coach has given us a killer workout for increasing both strength and power in

our legs. THIS WORKS WELL, VERY WELL. Aim to do 5 sets of the following.

Squat 85% of your 1 rep max 5 times. Imediately after doing a set of this, do

5 squat jumps at 70% of your 1 rep max. Now take a full 3 mins rest and

repeat another 4 times. On a standing jump test I have went from 48cm to 58

cm in 3 months, an increase of 10cm. Now im a 17 stone prop forward, and i

have never felt more powerful. DO THIS AND REAP THE REWARDS.

Cheers for taking the time to read this. Any comments are more than welcome.

on

Fife, Scotland

[Guest guest]

This makes sense because it involves doing an equal amount of fast

movements as slow movements. This prevents losing speed as in most

strength phases and is more effective for developing strength than

with workouts consisting exclusively of speed movements. These types

of workouts are much more demanding on your CNS than doing speed

workouts and strength workouts on seperate days. I do disagree with

doing squat jumps with 70% of your 1RM. It's too heavy and the

movement will be too slow for what you're looking for....it's also

quite dangerous. I think it is important to be very careful with

squat jumps for safety reasons and for effectivness. Be conscious of

the angle at your hip, amortization and tempo, ankle flexion, and

depth. All of these should be specific to your training goals and

your sport movement. Thanks

Andy O'Brien

CANADA

> Hello there, just a thought on explosive leg power. I myself play

rugby and

> like basketball we do alot of explosive/powerful leg actions. Our

strength

> coach has given us a killer workout for increasing both strength

and power in

> our legs. THIS WORKS WELL, VERY WELL. Aim to do 5 sets of the

following.

> Squat 85% of your 1 rep max 5 times. Imediately after doing a set

of this, do

> 5 squat jumps at 70% of your 1 rep max. Now take a full 3 mins rest

and

> repeat another 4 times. On a standing jump test I have went from

48cm to 58

> cm in 3 months, an increase of 10cm. Now im a 17 stone prop

forward, and i

> have never felt more powerful. DO THIS AND REAP THE REWARDS.

>

> Cheers for taking the time to read this. Any comments are more than

welcome.

>

> on

> Fife, Scotland

>

>

>

[Guest guest]

.Haines@... wrote:

> A friend of mine who plays competitive basketball in a local

> competition was recently given a program by the coach to help him

> improve his vertical jump.

>

> The program consists of:

> Power Cleans 3 x 8.

> Squats 4 x 6.

> Step Ups 3 x 8.

> Seated Calf Raise (explosive)3 x 8.

> Stiff legged deadlifts 3 x 8.

>

> The program is performed once per week inconjunction with two

> plyometric sessions per week.

If " 3 x 8 " means " three sets of eight reps " , that's an odd choice for

a ballistic movement like power cleans. Also, performing a 16-set

routine, but doing it just once a week seems odd too.

I'd suggest something more like:

Power Cleans 5x3

Squats 5x5

Two or three times a week, plus jumping drills ( " plyos " ).

Matt Madsen

Irvine, CA

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