Yes, we want our athletes to jump high but we need them to jump high, faster. RSI is an expression of the stretch-shortening cycle (SSC) and essentially a really fancy way to say: “ Maximal Force Output, Minimal Time.” It doesn’t have to be forever, but it can help them progress faster while getting stronger at the same time.įocus on Jump Speed, Not Just Jump HeightĪ paradigm shift that has happened for me over the last few years is the involvement of RSI, the reactive strength index, our athletes’ training. It requires the athlete to keep an upright torso, braced core, demonstrate a full range of motion at the ankle, knee and hip joints and doesn’t involve shearing or compressive forces. Plus, it has some built-in demands that can help the athlete ultimately get better at the squat movements rather than the back squat exercise. Sometimes a back squat just isn’t the right lift for an athlete, and if they aren’t a competitive powerlifter, then why do we really need to force them into that?įront loading the squat allows them to train the very important squat pattern in a safer position. The elevated, neutral grip handle can be more accommodating to the frame of the athlete and put them in a better position to safely complete the lift. In terms of the foundational exercises, you might swap out barbell deadlifts for trap bar deadlifts. Neutral grips can be used on deadlifts, squats and many other movements as well. This goes beyond pressing and rowing variations, too. One of my favorite programming tweaks is to utilize a neutral grip, especially for long-limbed athletes. My goal is to help bridge the gap between those two settings by providing some big bang for your buck swaps that may be better for your basketball bodies than a traditional lift. In a team setting, this is where things get tricky. This gives us coaches a better chance to physically prepare them for the demands of the game while also developing them into a more responsible athlete in the weight room. It’s what makes them extremely good at their sports, but also what justifies giving them some individualization when possible. He is the definition of joint laxity, too.īasketball players truly do have some of the most amazingly odd frames. Lumbar Lordosis is his actual middle name. He has a short torso, which make his arms appear even longer. His arms give any ball handler and strength coach nightmares. The 5’11 point guard with a 6’4 wingspan.He wears a size 16 shoe, and has absolutely no arch in either foot. His shoulders are wider than his torso is long. The 6’6 fourteen year old who has only played basketball his entire life.Then ask, does that athlete need some individualization in their program to get the most out of each movement? Yes. I already know they are probably basketball players. Here’s a brain teaser for you: Right now, jog your memory for the 2-3 weirdest looking bodies you’ve ever trained. Sometimes they simply can’t - and shouldn’t - do a traditional training program. These athletes have some of the most awkwardly built frames and unique structures on the planet. In all reality, basketball players do need some specified work - in my opinion. Strength is definitely a huge piece of the puzzle, but there’s more to it. Why is this for basketball players? Can’t they just bench, squat and clean to get stronger? Won’t getting stronger automatically make them faster and more explosive? These are simply some helpful tools you can add to your coaching toolbox and use if you’re ever in need or have the ability to use them in your basketball conditioning program. This is not a best list or even an extensive list of options. There are several theories I have on why basketball players don’t gravitate towards the weight room for improvement like football players do, but I’ll save that for a rainy day.įor now, I want to share some versatile programming options that can help you get the most out of your basketball players, even if they aren’t so sure about the weight room (yet). And that goes for players and coaches alike. Many, unfortunately, still have not bought-in to this concept of using strength and conditioning workouts for basketball to improve their game via athleticism, injury mitigation and improved work capacity. Of course, the ones that have figured out it takes more than on-court drills and pick-up games to get better, are already ahead of the game. There is a common misconception in the basketball community that more actual basketball is the only and best way to get better.
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