|
CONT'D....
The
Final Stage:
Basketball-Specific
Metabolic
Training
 I do think
that it is
important to
mention that
the majority
of our early
work
involves
endurance
running, and
the later
work tapers
from long
duration
type
sprints:
800m, 400m
and 200m, to
shorter,
more
intense,
sprints such
as 100m,
50m, 20m and
10m. When we
get to the
final stages
of the
off-season
we are doing
strict
basketball-specific
work; most
all of it is
performed on
the
basketball
court.
This final
preparation
work
involves
conditioning
drills with
the ball and
metabolic
conditioning.
An example
of metabolic
type work
would be
repeats, or
rather,
back-to-back
runs with
rest
periods,
that are
precisely
specific to
the nature
of the game
(see routine
below). I
have even
gone so far
as to design
a
position-specific
metabolic
program for
my players.
Some of our
players do
like to do
their
in-season
conditioning
work
outside, as
do some of
the players
undergoing
rehabilitation
however, we
are trying
to duplicate
the short,
intense
sprints that
are done on
the
basketball
floor.
Metabolic
Conditioning
Example
* Starting
on baseline
* Sprint to
free throw
line -
sprint back
*
Immediately
sprint to
opposite
baseline -
sprint back
*
Immediately
sprint to
halfcourt -
backpedal
back
Rest 25
seconds
* Lateral
slide to
free throw
line (left
arm lead) -
slide back
* Sprint to
halfcourt -
backpedal
back
* Lateral
slide to
free throw
line (r. arm
lead) -
slide back
Rest 25
seconds
I would
repeat this
type of
drill,
changing the
commands on
each, for a
total of six
reps. After
6 of these
cycles have
been
completed, I
give the
player a two
minute rest
period,
during
which, the
player will
shoot free
throws.
Following
the two min.
rest, we do
another set
of six.
Again
followed by
two min.
rest with
free throw
shooting.
All in all,
the player
ATTEMPTS to
complete six
sets of this
program.
However, I
can do as
little or as
much as I
need,
depending on
what I am
trying to
accomplish.
A player
trying to
maintain
conditioning
may need as
little as
two sets of
six. A
player
trying to
return to
the court
after injury
will of
course
require
more.
If you
follow these
guidelines,
you will
gradually
build up
your aerobic
and
anaerobic
levels to
meet the
demands of
the
basketball
season, but
remember, be
safe. Don't
push
yourself too
hard early
on. If you
get ahead of
schedule,
you may
overstress
your body,
which could
lead to
injury. Take
your time,
and do it
right.
You'll get
to where you
need to be
by the start
of the
season.
Dr.Mauro
Di Pasquale
is a
licensed
physician in
Ontario,
Canada,
specializing
in Nutrition
and Sports
Medicine.He
holds an
honors
degree in
biological
science, and
a medical
degree
(1971). He
is also
certified as
a Medical
Review
Officer (MRO)
by the
Medical
Review
Officer
Certification
Council (MROCC),
and as a
Master of
Fitness
Sciences (MFS)
by the
International
Sports
Sciences
Association
(ISSA).
www.maurodipasquale.com
BACK...
1
2 |
