Offseason Reactive Training
Reactive training is somewhat a new term used to describe the training formerly known as plyometrics. The goal of reactive training is to enhance player’s ability to produce and absorb force, when executing these exercises athletes will need to push themselves as hard as they can during the concentric portion of the movement.
This discipline is extremely important for basketball players to transfer their strength gains into speed and power, allowing them to harness their physical improvement from weight room into performance gains in basketball.
The early offseason reactive training program will emphasize on force absorption and improving your kinaesthetic awareness (your body’s ability to sense where it is in space). Often injuries occur because an athlete fails to decelerate and absorb force or simply fails to control his or her body position in space.
Given early offseason is a low performance period of an annual training cycle, reactive training component will capitalize on this opportunity to regress and ensure optimal function of a player’s decelerating capacity and movement control.
Finally mastering the stabilization component of training will be important as your ability to re-jump quickly during consecutive jump efforts will be governed by how quickly and efficiently you land; the quicker the landing the quicker the subsequent jump. Quick consecutive jump with minimal loss of power is an essential skill in basketball i.e. rebounding.
Once again if you participate in recreational basketball during the offseason you might need to adjust this portion of training. Maybe you will perform one session of conditioning and reactive training if you maintain active throughout this period.
| SESSION 1 | |||||||
|---|---|---|---|---|---|---|---|
| EXERCISE | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | |||
| Two Leg Jump w Stabilization | 3x8 | 3x7,8,9 | 4x6 | 2x4 | |||
| 30s rest | |||||||
| R 2 Leg Lateral Depth Jump-Stabilization | 3x4 | 3x4,4,5 | 3x5 | 2x6 | |||
| 30s rest | |||||||
| L 2 Leg Lateral Depth Jump-Stabilization | 3x4 | 3x4,4,5 | 3x5 | 2x6 | |||
| 90s rest then repeat | |||||||
| *Vertical Line Jump from Athletic Stance | 4x30 | 3x40 | 4x40 | 2x40 | |||
| 30s rest | |||||||
| *Wideouts | 4x20 | 3x30 | 3x40 | 2x40 | |||
| 60s rest then repeat |
* Indicates execute as quick as you can.
| SESSION 2 | |||||||
|---|---|---|---|---|---|---|---|
| EXERCISE | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | |||
| Two Leg Depth Jump-Stabilization | 3x5 | 3x5,6,5 | 4x5 | 2x6 | |||
| 30s rest | |||||||
| R Lateral Jump w Stabilization | 3x6 | 3x7 | 4x5 | 2x5,6,5 | |||
| 30s rest | |||||||
| L Lateral Jump w Stabilization | 3x6 | 3x7 | 4x5 | 2x5,6,5 | |||
| 45s rest | |||||||
| Pogo Jumps | 4x10 | 3x12 | 4x12 | 2x13 | |||
| 90s rest then repeat | |||||||
| Speed Skater w Stabilization | 3x10 | 3x10 | 3x12 | 2x12 | |||
| 30s rest | |||||||
| Lateral Line Jump from Athletic Stance | 3x20 | 3x20 | 3x20 | 3x20 | |||
| 60s rest then repeat |
Neal Wen is the Strength and Conditioning coach for some of the best basketballers in Australasia. Neal is currently the head strength and conditioning coach for the Melbourne Tigers and many other National Representative athletes as well as the Director of sports performance at AUBD performance. Neal's passion and innovating methodologies have him positioned as one of the leading experts in sports performance for basketball this side of the world.
