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For every
activity
there is a
specific way
you should
train to get
maximal,
timely
results.
Coach
Falsone
details his
cardio
workout for
the Rockets
and Comets.
 The
following
are
guidelines
for an
off-season
basketball
cardiovascular
program,
which is
designed to
increase the
endurance
and
efficiency
of your
cardio-respiratory
system.
The program
consists of
two
components:
*
Cardiovascular
Training -
(Aerobic
Work)
* Sprint
(Interval)
Training -
(Anaerobic
Work)
Stage One:
Cardiovascular
Training -
(Aerobic
Work)
Cardiovascular
training is
crucial in
order to
build a
solid base
of
conditioning.
This type of
training
should be
executed 3-4
days per
week and can
involve
activities
such as
running,
biking,
hiking and
swimming.
If you
choose to
run, perform
these
activities
on a track
or grass
surface to
alleviate
stress on
the knees.
It is
important
that you
realize that
you DO NOT
have to
distance run
everyday in
order to get
an effective
workout.
Running is
extremely
effective,
but it is
also
extremely
stressful if
done over
long periods
and
distances.
Cross-Training
is an
effective
method to
use in order
to get
results with
little risk
to your
body. The
stresses
that the
body
encounters
doing a
variety of
activities
is more
beneficial
to the
athlete than
the stresses
encountered
by doing the
same old,
tired
routine.
Also, the
risk of
injury is
greater if
you only
take part in
one
activity.
Here are
some
examples of
different
forms of
cardiovascular
exercise
along with
suggested
time limits:
* Exercise
Bike - 30-45
minutes.
Jogging - 30
minutes.
*
Stairmaster
- 30
minutes.
Aerobics
Class - 30
minutes.
* Water
Exercise -
30 minutes.
Versa
Climber - 30
minutes.
Again, these
are only a
few
suggestions.
Use your
imagination
to create
cross-training
programs
that will
keep you
interested
and
motivated.
Stage Two:
Sprint /
Interval-Training
Anaerobic
training
involves the
application
of timed
recovery
periods
following
brief, but
intense,
runs. This
type of
training is
specific to
the nature
of
basketball.
In a game
situation,
play (work)
is stopped
when a time
out is
called, or a
penalty is
assessed
(rest
interval).
The goal of
interval-training
is to
condition
your body to
become
accustomed
to not only
the
high-intensity
running
nature of
the game
but, also,
the brief
recovery
periods.
While other
players are
trying to
catch their
breath
during free
throws, you
are
recovering.
This results
in the
ability to
sustain
high-intensity
output
throughout
an entire
game. In
order to
make this
possible,
rest periods
employed
during
anaerobic
conditioning
sessions
will range
from 1:1 to
a 1:3
work/rest
ratio. All
rest periods
have been
predetermined
for future
training
sessions.
Prior to
sprint
training, it
is important
that you
warm up and
stretch
sufficiently.
It is also
necessary
that you
perform a
sprint-specific
warm up, in
addition to
your general
warm-up and
flexibility
program.
This will
greatly
assist you
in preparing
your muscles
for
high-intensity
work, and
help reduce
the chance
of an injury
occurring.
Remember,
stretching
is not
warming up.
Sitting on
your butt
stretching
has
absolutely
nothing to
do with
running.
While
stretching
is
important,
understand
that it is
only part of
the
preparation
protocol.
1. General
Warm Up -
Designed to
increase
body
temperature
and to
gradually
elevate
heart rate,
similar to
slightly
revving your
car engine
on a cold
morning. 1/4
mile jog,
bike,
treadmill,
fast walk,
and jump
rope all
qualify as a
general warm
up. Duration
of warm up
should be
from 5-10
minutes.
2.
Flexibility
- Never
stretch a
cold muscle.
Always
performed
following
General
Warm-up.
Designed to
increase the
elasticity
and
circulation
to muscles,
and further
prepares
your body
for
exercise.
When
stretching,
pay close
attention to
your quads,
hamstrings
and calves
but don't
neglect to
perform
upper body
stretches as
well.
Sprinting is
a total-body
movement.
Injury to
any part of
the body is
a
possibility
if necessary
steps of
prevention
are not
taken.
3.
Sprint-Specific
Warm Up -
Specific to
the nature
and movement
patterns of
running.
Performed
prior to
sprint
training,
the
sprint-specific
routine will
help to
loosen tight
muscle
groups in an
Active, and
Dynamic, way
(also known
as Active
Warm Up
and/or
Dynamic Warm
Up).
During your
sprint
workout it
is important
that you
practice
proper
running
technique.
Arm gait
(Cheek-to-Cheek),
Knee Drive
(Forward),
Body
Alignment
and Head
Tilt must be
carefully
monitored
and
maintained.
Concentrate
all movement
forward, not
across your
body.
You will
begin the
sprint-training
program with
"3/4
strides"
(75%), and
will
gradually
increase
intensity as
the week's
progress.
Over the
course of
the
off-season,
the
intensity
(speed /
effort) of
the runs
should
increase,
while the
volume (in
this case,
distance),
should
decrease.
Once you
begin
sprinting,
all sprints
must be
performed as
close to
maximum as
possible (90
- 100%), in
order to
benefit your
performance.
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