Periodization Training for Basketball

Periodization training requires athletes to train in a variety of ways, with the challenges increasing progressively. If you train the same way every time, your body adjusts. The only way to achieve continued improvement is to alter the quantity, speed and length of your trainings sessions. Basketball is a highly demanding sport both mentally and physically. Periodization training ensures the greatest training benefits for basketball players. A typical periodization basketball training program would start with a high volume/low intensity plan, then move into a moderate volume/moderate intensity plan, and then progress to a low volume/high intensity workout.

  1. High Volume Low Intensity

    • The high volume/low intensity stage is best used during basketball's off-season. This is time of recovery and rest for a player; it is not a time to do nothing. Strength training in this stage is not about weightlifting or power training, it is all focused on core stability two to three times a week. Daily stretching for flexibility should be done year-round, as the range of motion is quickly lost. Yoga can be done twice a week for flexibility and strength training. Running and playing basketball should be avoided during this stage. Try swimming or cycling for a low-intensity cardio workout two or three times a week.

    Moderate Volume Moderate Intensity

    • Early through late pre-season is the time for the moderate volume/moderate intensity stage of periodization training. This stage can last up to 12 weeks and progresses continually. Early pre-season cardio is jogging for 30 to 45 minutes, progressing to 30-minute shuttle runs in late pre-season. Strength training moves to weight training with heavy weights in early pre-season, replaced with plyometric or jump training in late pre-season. Plyometric training building upon the earlier weight training is how athletes develop explosive power. Agility drills are added in late pre-season to build onto the shuttle run speed training.

    Low Volume High Intensity

    • The stage of low volume/high intensity training is designed to maintain your strength and power during the season. You are not building; you are maintaining. A typical in-season training week would include: two weight training sessions, one plyometric session, two endurance drill sessions and two speed and agility drill sessions.

    Flexibilty

    • Athletes tend to overlook the importance of flexibility. Being flexible can make a difference in performance on the court. Sprinting, stopping and changing direction all require the flexing of your muscles and tendons. Injuries can be greatly reduced with an athlete who regularly works on flexibility, preparing his body for the demands and twists of the game. Daily stretching and weekly yoga develops flexibility and long, lean muscle strength.

    Benefits

    • A well-trained athlete knows that a game will never be as difficult as the training it took to get there. This is what peak fitness feels like. The human body will adapt and adjust to any training program and must be continually challenged to progress. Both coaches and players must understand the importance of a well-planned, year-round periodization training program.