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Oak Grove High School Basketball Guard Strength and Conditioning Case Study

Korian Padgett Jhermi Hooten Kecia Walker. Oak Grove High School Basketball Guard Strength and Conditioning Case Study. Presentation Outline. Mission Philosophy Athlete Profile Needs Analysis (Injuries, Movement, Physiological) Relevant Tests Macrocylce Exercise Stretches

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Oak Grove High School Basketball Guard Strength and Conditioning Case Study

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  1. Korian Padgett JhermiHooten Kecia Walker Oak Grove High School Basketball Guard Strength and Conditioning Case Study

  2. Presentation Outline • Mission • Philosophy • Athlete Profile • Needs Analysis (Injuries, Movement, Physiological) • Relevant Tests • Macrocylce • Exercise Stretches • Mesocycle/Microcylce

  3. Mission • Our mission is to create a strength and conditioning program that decreases the risk of injuries and enhances physical performance.

  4. Philosophy • Our philosophy is to provide a progressive weight training program that will focus on: • Injury prevention • Improving performance • Improving strength and power • Improving speed and agility.

  5. Athlete Profile • Name: Joe Green • Sport: High School Basketball • Sex: Male • Age: 18 years old • Height: 6’ 0’’ • Weight: 185 lbs • Grade: Senior • Position: Point Guard • Training Background: No weightlifting exp.

  6. Injury Analysis • Athlete has no previous injuries • Common injuries in basketball include ankle injuries and knee injuries • Rehab/Prehab will include balance exercises to help improve the stabilizing intrinsic muscles of the ankles and knees

  7. Basketball Injuries • Ankle Injuries

  8. Basketball Injuries • Knee Injuries • http://youtu.be/1JQKko6C42s

  9. Movement Analysis • Primary movements of a basketball guard include: • Dribbling • Passing • Shooting • Jumping • Running/sprinting • Defensive stance (lateral movements)

  10. Movement Analysis cont. • Primary joint movements are knee and hip flexion/ extension, shoulder and elbow flexion/extension • All major muscle groups will be used with a focus on core, legs, hips and shoulders • http://youtu.be/5715vpwIlxw

  11. Physiological Analysis • Phosphagen Energy System: Moderate • Glycolytic Energy System: High • Oxidative Energy System: Low

  12. Physiological Analysis • Strength: High • Power: High • Hypertrophy: Low • Endurance: Moderate

  13. Relevant Test Pre Test Post test Vertical Jump 22 in Full court sprint 10 seconds 1RM Squat 255 1RM Bench Press 185 • Vertical Jump 18in • Full court sprint 14 seconds • 1RM Squat 200 • 1RM Bench Press 135

  14. Annual Plan • May & June: Offseason • Low sport specific training • Low resistance training • Learn proper lifting techniques • Focus on and endurance early followed by strength and power • Core exercises

  15. Annual Plan • July-October: Preseason • Moderate sport specific training • High resistance training • Focus on power exercises to maximize power and position specific movements • Improve speed and agility

  16. Annual Plan • November- March: In-Season • High sport specific training • Low to moderate resistance training • Focus on maintenance of power and strength gained in off-season and preseason

  17. Annual Plan

  18. Annual Plan

  19. Exercises/Stretches Warm up Cool Down Wall stretch Butterfly Straddle Side Quadriceps Stretch Straight Arms Behind back • Arm Swings • Lunge Walk • Lunge with twist • Walking knee lift

  20. Lunge and twist Butterfly

  21. June (Endurance)

  22. Microcycle (June) • Warm Up • 1 Mile run 7-8 min • Backboard Touches 3 x 10 reps (rest 20 sec btwnset) • Chair Drill 5 min (2min rest) • Spot Conditioning 3 times (60 sec rest btwnset) • Big Box 3 laps (2 min of rest btwnlaps) • Suicide 5 reps (1 min rest) • Free Throw shooting 3 min • Cool down

  23. July (Strength)

  24. Microcycle (July) • Warm-Up (Dynamic Stretching) • Standing Calf Raise____________3x8@85% • Back Squat___________________3x8@85% • Leg Extension_________________3x8@85% • Stiff Leg Dead Lift_____________3x8@85% • Leg Curl_____________________3x8@85% • Abdominal Crunch____________4x25 • Snatch_______________________2x10@85% • Cool Down (Static Stretching)

  25. August (Power)

  26. Microcycle (August) • Warm Up • Back Squats___________________ 3 x 5 @ 85% • Lat Pull Down_________________ 3 x 5 @ 85% • Good Mornings________________ 3 x 8 @ 50% (Explosive movement) • Heel Raises (Machine)___________3 x 5 @ 85% • Hip Adduction_________________ 4 x 5 with Moderate Resistance Band • Hip Abduction_________________ 4 x 5 with Moderate Resistance Band • Bent Over Row_________________3 x 8 @ 50% (Explosive movement) • Cool Down

  27. Bringing It All Together • Mission • Philosophy • Player Development • Why does it matter?

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