In Part II of Scientific Basketball Training, I discussed in more detail the finer points of the research and concluded with a sample conditioning test you can use with your players. As a reminder, below is a summary of part II.
Summary
- train dominantly with anaerobic exercises and drills.
- to get better at your sport, train the sport!
- ditch the long runs in the woods!
- design your training programs with intervals using a work:rest ratio of 1:1 to 1:3.
- Keep most of your high intensity training segments to under 30s in length before there is a rest.
So, what do we do next? How do you implement these ideas into your teams practice drills? You can get a stop watch and time the work and rest periods of your practice but there is a more simpler way to do it.
Simply use the number of players you have in a drill to roughly calculate the work:rest ratio of a given drill. For example, the drills below have a work:rest ratio of ...?
So, all you need to do now is have an idea how long it takes to complete one repetition of the drill. Most individual skills drills are very short 2-5s. Even a full court lay up drill, only takes 4-10s and if you do it there and back you are looking at 10-20s of total work. This would fit right in with what the research is saying.
So, it is pretty simple to design drills that fits the science of basketball training. You are probably already doing it with out even knowing it!
I have a question though, when might you want to use a work:rest ratio of 1:5-10? How about 4-5:1
Leave a comment with your answer.
In Part IV, I will discuss strength training and some foundational movements you should have mastered before you even enter the weight room.
Be Well,
Mike Reid
ps the 1st drill has a work:rest ratio of approximately 1:5 while the 2nd drill is 1:3.
