General objectives, principles
Basketball is one of the most “athletic” ball games, which can be done successfully and enjoyably at a high level of condition and coordination skills, which requires a proportionate skill development that concerns the whole body. Power training contributes to the team’s performance through the development of individual skills. In addition, it develops the speed, dynamics, jumping and shooting power that are indispensable for basketball; it makes movement more efficient; it makes the players more resistant to pressure; it reduces the time needed for regeneration; it makes the body stronger, so as to prevent injury; it also helps to overcome stress. Hard work in a team, the struggle for common goals contributes to the unity of the team; it teaches responsibility, accountability, and appreciation for each other. And we should not forget that one must be strong at “both ends” of the basketball court!
However, the objective of developing skills cannot be to increase the data indicating the development to their possible limits. These show only relative values: increasing the level of maximum power, for instance, can have a negative effect after a certain extent. “The point is to attain a higher level of balance of the interactions (Nádori 1986)”.
Power development must be started by a careful test of the individual level of development, fitness level, endurance; then it should be checked at least after every six months. For this the following tests are recommended.
| Test | Power type | 7-11 years | 11-15 years | 15-19 years |
|---|---|---|---|---|
| Height (cm) | yes | yes | yes | |
| Weight (kg) | yes | yes | yes | |
| Body-Mass Index (kg/m2) | yes | yes | yes | |
| Sprint (s) | locomotor speed | 14 m | 28 m | 28 m |
| Running 5,75 m back and forth “(s) (“Pendulum”) | locomotor speed endurance | 3 cycles | 5 cycles | 10 cycles |
| NBA agility test (s) | agility | no | yes | yes |
| Endurance running back and forth on a 20-m court (Beep-test) (“Pendulum”) | endurance | yes | yes | yes |
| Jump rope ahead (No.) | leg power - endurance | no | 2' | 3' |
| Start (throw ahead) with basketball with the better and the worse hand (size) | arm - shoulder speed and throwing skill | size 3 | size 5 | female size 6, male size 7 |
| Vertical jump up from place, with arm flinging (cm) | leg - trunk (fiery) speed power | no | yes | yes |
| Two-hand throw ahead from behind the head with medicine ball to a distance (m) | arm - shoulder speed power (throwing power) | no | 2 kg | 3 kg |
| Two-hand front push ahead with medicine ball to a distance (m) | arm - shoulder speed power (pushing power) | no | 2 kg | 3 kg |
| Sit-up (with spinal protection!), touching the knee with the elbow and lie down to starting position (starting position: lying on the back, leg on the (gymnastics) small box, which is turned sideways) (pc) | abdominal muscle power-endurance | no | 30" | 60" |
| Trunk lowering and lifting to horizontal level (starting position: lying on the thighs on the small box) (pc) | back muscle power-endurance | no | 30" | 60" |
| Front push-ups (arm bending and stretching; touching a 2 or 3-kg medicine ball with the chest when bending) (pc) | arm – shoulder power-endurance, trunk static power | no | yes | yes |
NBA agility test (s)
Certain elements of the tests can be replaced by the same elements of the Netfit fitness condition test system (Beep test), or also by the elements similar from the point of effect (e.g. paced push-up test).
Designing the training sessions and training periods, the general theoretical and methodological points of training design must be taken into account (e.g. in the first three weeks of the net training period, the length should increase to a larger extent, and the intensity to a smaller extent, gradually, without emphasizing the special movements characteristic of basketball)!
For the condition/fitness training, undisturbed conditions must be provided (e.g. room or hall, equipment, hygienic conditions). The preparation must also be supported by advice on the lifestyle, concerning nutrition, regeneration and rest, and an awareness of the significance of training!