Offseason strength and Conditioning Part 3/3

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