College Basketball Training Programs

College Basketball Training Program
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College Basketball Training Programs
Completing a successful college basketball season requires strategic inputs into one's physical fitness. A basketballer needs to be strong and fast to match the physical demands of the game. Developing an effective strength and conditioning strategy is, hence, a vital element for the success of a basketballer. However, it is worth remarking that multiple factors contribute to the quality and quantity of inputs that professionals allocate such programs. Time and resources are of the essence when instilling the programs. To a college basketballer, emphasis must be put on balancing the games and the resting durations. This paper focuses on designing an effective one year-long training program for a point guard in college football. This program's value is marked by its emphasis on the primary elements of strength and conditioning for a point guard, including weight training, plyometrics, endurance, speed, and flexibility, while also focusing on the key variables, including time and resources.
Off-Season
A basketball player must understand that his/her conditioning in the off-season plays a vital role in adapting to the new season. The off-season for a college basketball player should take 8=12 weeks. During this period, the player needs to restore the imbalances that basketball instills on the musculoskeletal system. Remarkably, this is also a period when a player should be focused more on resting. However, resting does not mean doing nothing. Taking a long rest will imply the player taking the majority of his/her time preparing when the season begins.
The off-season should focus on three primary fitness aspects. The first aspect is aerobic conditioning, in which the player takes 2-3 days every week executing low-intensity cardiovascular exercises. During this time, the player should avoid basketball and intensive running, even if for recreational purposes (Belski et al., 2017). The player should also focus on strength conditioning, especially with the less-demanding college basketball, as opposed to NBA. The work should emphasize stabilizing the muscle groups neglected during the activities of the season. The last aspect of off-season training should be flexibility conditioning, where the player performs stretching exercises at least three times a week. Flexibility conditioning should be accompanied by a thorough warm-up for muscle preparation.
The following table shows a one week sample for a college basketball point guard in the offseason:

Monday

Tuesday

Wednesday

Duration

Aerobic Conditioning

Cycling/swimming

Cycling/swimming

Cycling/swimming

20-30 mins

Flexibility Conditioning

Stretching

Bounds: 3x20 meters

Falling starts: 3x20 meter

10 mins

Strength Conditioning

50-60% 1 rep max

50-60% 2 rep max

50-60% 3 rep max

10 mins

Pre-Season
Pre-season marks the onset of intensive training for most basketball point guards. It is the season characterized by punishing training as the player prepares to enter the season with the necessary fitness. While...