IPSWICH STRENGTH & CONDITIONING CONFERENCE [One College] September 2014 BRITISH BASKETBALL Strength & Conditioning + Matt Smith, MSc, ASCC Strength & Conditioning Coach British Basketball
IPSWICH STRENGTH & CONDITIONING CONFERENCE [One College] September 2014
BRITISH BASKETBALL
Strength & Conditioning
+ Matt Smith, MSc, ASCC
Strength & Conditioning Coach
British Basketball
thank you
+ Performance Preparation
+ Strength and Power
+ Recovery/Regeneration
+ Monitoring Strategies
Senior
Men
Senior
Women
Women’s
Under 20
U18 Women
Men’s
Under 20
U18 Men
U17 NDPU17 NDP
U16 GirlsU16 Boys
U15 NDPU15 NDP
+ WARM UP
+ Performance priming
+ Injury prevention
+ Specific to training
+ Establishing habits
Motivation through Education
+ Activate
+ Mobility
+ Stability + Proprioception
+ Potentiate
+ Lengthen & Strengthen
+ Balance
+ Activation
+ Posture
+ Technique
+ Posture
+ Technique
+ Performance
+ Preparing to perform
+ STRENGTH &
POWER
+ England U18 Women
National Team Programme
2013/14 Calendar
NOVEMBER DECEMBER APRIL JUNE
Training Camp Training Camp Training Camp Training Camp
JUNE
v Bosnia and Herzegovina
v Portugal
JULY
Training Camp
v Finland
U18 EUROPEAN CHAMPIONSHIP
+ Attitude
+ Conditioning
+ Skill
SKIL
L
Power
Strength Speed
Conditioning
Flexibility
Self-Evaluation
VERTICAL JUMP
NCM/CM
20m SPRINT
AGILITY T-TEST
YO-YO
INTERMITTENT
RECOVERY
TEST (Level 1)
MEDICINE BALL
THROW (2kg)
BROAD JUMP
FULL COURT
SHUTTLE
(280m)
MEDICINE BALL
THROW (2kg)
BROAD JUMP
FULL COURT
SHUTTLE
(280m)
NOVEMBER DECEMBER APRIL JUNE
+ Testing
Med Ball Throw
Full Court Shuttle
Broad Jump
DEADLIFT – Trap
Bar
PULL UP
SPLIT SQUAT –
1 Arm Dumbbell
PUSH UP
DEADLIFT – Trap
Bar
PULL UP
SPLIT SQUAT
– Dumbbell
PUSH UP
DEADLIFT – Trap
Bar
PULL UP
REVERSE
LUNGE –
Dumbbell
PUSH UP
DEADLIFT – Trap
Bar
PULL UP
SPLIT SQUAT –
Back Foot Up DB
PUSH UP
Weeks 1-2 Weeks 3-4 Weeks 5-6 Weeks 7-8
+ Programme (April-June)
Day 1
3 x 5
3 x 3
10-8-6
Max (wk 5)
Day 2 Day 3
5 x 5
5 x 3
12-10-8
5-4-3-2-1
4-4-2
10-8-6
14-12-10
5-3-1
+ Volume
Report workout via Twitter
Med Ball Throw Broad Jump
183.7
193.6
175.0
180.0
185.0
190.0
195.0
April June
Squad Average Broad Jump (cm)
7.7
8.5
7 7.5 8 8.5 9
April
June
Squad Average MB Throw (m)
60 sec
4.67 m/s
Full Court Shuttle
+ Final Prep
DEADLIFT – Trap Bar 4x6
BOX BLAST – Same Continuous
4x4
BENCH PRESS – Alternating DB
3x6
PUSH UP – on Bench Plyometric
3x4
RDL – 2 Arm 1 Leg Dumbbell 2x8
PULL UP 2x8
POWER 1
+ Programme (June-July)
POWER 2
SPLIT SQUAT – Back Foot Up DB
4x6
SPLIT SQUAT JUMP – CM 4x4
BENCH PRESS – 1 Arm Dumbbell
3x6
PUSH UP – on Bench Plyometric
3x4
RDL – 2 Arm 1 Leg Dumbbell 2x8
PULL UP 2x8
“Education was an important
part of these championships
+ RECOVERY
+ Sleep
+ Nutrition
+ Self-Massage
+ Hydrotherapy
+ Stretching
R E
G E N
Work + Rest = Success
Motivation through Education
+ Fundamentals
+ Sleep
+ Hydration
+ Nutrition
+ Post workout recovery shake
+ Trigger point
+ Self massage
+ Soft Tissue
+ Active Isolated Stretching
+ Dynamic
+ Static
+ Stretching
“Menu”
+ NormaTec
+ Game Ready
+ Cold plunge
+ Pool recovery
+ Compression
garments
+ MONITORING
Emotional
+ GPS
+ Heart Rate
+ Sub-max Yo-Yo
+ ILG Elite Sports App
+ Under 20’s: simple solutions
+ Daily wellness
+ Session-RPE
+ Training Monitor
+ Training Monitor Analysis
+ Session-RPE
“How was your workout?”
Training Load = RPE x Duration (minutes)
+ Training Load Analysis
@coachmattsmith
thank you
+ QUESTIONS