You've given your players strength training plans during the off-season, they've followed them and come back to you bigger and stronger. But now that you are into the preseason, with games only a few weeks away, you don't want them to continue to gain strength - it will throw their shot off, as they will be continually trying to adjust for changes in strength. Plus they should be sore enough from your basketball practices, and you don't want them so tired from pushing weights around that they can't give 100% in basketball practice.
But you also don't want them to lose all that strength they've built up over the past couple of months. So you want them to continue to do some strength training plan, just not one designed to build strength - you need to give them one designed to maintain the strength they already have.
The off season training plan they've been on should have focused on major muscle groups, with 2 or 3 exercises for each muscle group. The in-season training plan will still keep the focus on the major muscle groups, so that one exercise will work several muscles. But there will only be one exercise per group. You still want them to get a good workout, but they don't really push their muscles as hard in this plan - they'll maintain the strength they have built, but shouldn't see much of an increase.
And before we go any further, let me say that I am not a certified
strength coach - what I have here on this page is simply what I have
pieced together through my own research and experience. So please don't
take it as gospel.
If you want more information and a more detailed, thorough strength training plan for your players, try Strength Training for Basketball - a great book with training plans, advice and tips about training for the whole year.
You might also want to check out Vince Del Monte's No Nonsense Muscle Building Program for players that really need to add muscle (especially good for your skinny post players). It isn't specific to basketball, but rather specific to guys who want to increase strength and size quickly.
The warm-up needs to be dynamic - i.e., not the static, "strike the pose and hold it for 10 seconds" stretches are fine for after the workout but not before it. Warm-ups need to simulate to a less strenuous degree the movements the muscles will be doing during the workout.
Note that if you are having players perform the workout after a practice, they should be warmed up already and can skip straight to the exercises.
There are different ways to approach the active warm up.
The most common warm up:
But I think the better warm-up approach is to simply perform the circuit below as your warm up, using low weights and high reps to prepare the muscles to do some work. So instead of doing the circuit twice, players will do it three times, with the first time a arm up circuit.
1. Chin Ups
Athletes jog or bike or skip for about five minutes to cool down muscles, then perform Static Stretches (hold for 10 seconds then switch). Be sure to stretch all muscles, moving the muscle into the stretch slowly, holding the stretch for 10 seconds, before releasing it slowly.
Consider this workout to be an addition to your overall basketball training program; maybe finish up practice a little early two days a week and have your players hit the weight room for half an hour. Be sure they work out with a partner and that the weight room is supervised.
I wouldn't have players on a training plan during the season if they didn't already complete an off season training plan - throwing any strength training plan at a player for the first time will likely make him stronger. Remember the goal in-season is to maintain, not build strength.
Use this strength training plan throughout the season to keep players strong - they'll feel better about themselves as athletes, and they'll perform better on the court.
Please Note: The exercises on this page are given only as reference and may not be appropriate for everyone - consult a certified athletic trainer before using this or any exercise routine with your players.
"Never underestimate the heart of a champion."
- Rudy Tomjanovich
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