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Joined: 6/3/2012
Posts: 4
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Hello. With so many topics of interest in basketball, are there any in particular that you would you like to see covered in the NSCA Basketball SIG forum?
-Michael S. Bugielski MS, USAW, CSCS, RSCC*D
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Joined: 6/5/2012
Posts: 1
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Mike,
I'm not sure how to formulate this question but Is there and ideal strength ratio for basketball players in general? We think of basketball players in terms of physical appearance- tall with broad shoulders and the ability to jump high, but is there an underlying biomechanical ideal such as a core strength to peripheral strength ratio? I guess another way to phrase this question is: what does the ideal basketball player look like from a biomechanical standpoint?
-Mark Ackerman Assistant Coach, Lewis Clark State College
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Joined: 6/3/2012
Posts: 4
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I have found that it is best to train the core (which for me, runs from the under arm to the knees) and lateral speed. I train all sides of the core, as if it were a cylinder, meaning that there is no front or back, but equal areas to be worked at a 1:1 ratio (e.g 25 crunches : 25 back extensions). I believe that lateral speed is crucial since basketball players need to be fast in all directions in a five foot area. To help with this, I use the 6-cone/star drill. For additional challenges, we use the stopwatch (25 seconds or less) and bands around the ankles.
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Joined: 11/18/2012
Posts: 4
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What would be the best upper body strength exercises for a college basketball player? A post player wouldn't need to have as strong of an upper body as a guard due to the post player rebounding at a higher rate. What would be a functional exercise for a post player and guard for strength?
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Joined: 6/4/2012
Posts: 3
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Hi Matt;
I would say an overhead pully pulldown for the post player; and a med. ball slam for the point guard. The med ball slam for passing strength. You can add pertubation as the athlete progresses to make it more functional.
good luck
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Joined: 6/3/2012
Posts: 4
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Matt;
I also like the seated row with a wide grip (hands in line with the elbows). This is the same position that any basketball player will be in as they "box out."
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Joined: 11/18/2012
Posts: 4
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Yes, those are excellent exercises and points you made. The exercises are extremely functional to a basketball player.
Thanks
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Joined: 11/18/2012
Posts: 4
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What is a good stretching routine for a basketball team? More forward movement in the saggital plane (running) or change of direction in the frontal plane (sliding)? Should there be more of the two during the typical 10 mins that a strength coach is given before a practice to warm up?
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What are some SAFE and useful techniques to increase lower leg strength knowing the biomechanical disadvantage (long femurs) of elite basketball centers and power forwards that well over into the 6'8-7'3 range who may also be long and lanky so to speak. Speaking in terms of back squatting, front squatting, dead lifting, leg press, lunges or any other core lower body exercises. What are some special consideration or modifications to consider when working with these type of athletes. Ex: Elevated deadlifting, Box Squats, etc?
Thanks,
Jake
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