Basketball Strength & Conditioning

Strength and conditioning forms an integral part of the development of all AIS Basketball
athletes (Australian Institute of Sport is a program of the Australian Sports Commission).
Programs are designed by the AIS Strength and Conditioning coaches to allow each athlete to
progressively achieve their optimal performance. Each athlete’s program is individually tailored
to meet there specific physical strengths and weaknesses. This progression is monitored by
the coaches throughout the player’s scholarship.

The aims of the AIS Basketball Strength and Conditioning program are:

 development of correct exercise technique

 improving the strength base of all athletes
 individualizing programs to address athletes specific strengths and weaknesses
 improve players lateral movement though agility and speed sessions
 improve athlete’s physical conditioning through sport specific conditioning sessions

Each player is required to fill in a training diary during each weight training session. This
enables the strength and conditioning coaches to monitor each athlete’s progress and adjust
programs to suit advancing athletes.

The basketball year is divided into many different training phases and is dependant on the
competition schedule outlined by the basketball coaching staff. Each phase of training requires
a different type of weight training and conditioning program for the players to follow. Sample
programs are provided below for the General preparation Phase (Pre-season), Competition
Phase (In-season) and Transition Phase (Off-season).

Abdominal and core stability and proprioception programs are also performed as part of the
overall strength and conditioning program. The abdominal work is incorporated into the
strength training sessions, whereas the proprioception work is performed prior to the on court
training or as an extra session.

General Preparation
Session 1 and 3

D.b Bench Press 8 8 6 6

Squats 6 6 6 6
Lat Pulldown 8 8 8 8
D.b Shoulder Press 8 8 6 6
Reverse Flys 8 8 8
Calf Raise 20 20 20
D.b Bicep Curl 8 8 8

Abdominal / Core stability program

Session 2

Bench Press 8 8 6 6
Leg Press 6 6 6 6 6
D.b Bench Pull 8 8 6 6
D.b Front Raise 8 8 8 6
Calf Raise 20 20 20
Tricep Pushdown 8 8 8
Back Extension 10 10 10

Abdominal / Core stability program

Specific Preparation
Session 1 and 3

Power Clean (technique) 5 5 5 5

D.b Incline Press 6 6 6 6
Squats 5 5 5 33
Lat Pull / Chin Ups (either
6 6 4 4
exercise)
Shoulder Press (bar) 6 6 6 6
3-way back 6 6 6
Calf Raise 35 35 35

Core Stability Exercises

Session 2

Clean Pulls 5 5 5 5
Incline Press 6 6 4 4
Front Squats 5 5 3 3
Seated Row 6 6 6 6
D.b Lateral Raise 6 6 6 6
Pullovers 6 6 6 6

Core Stability Exercises

Transition Phase (Program 1)

Session 1 and 2
Bench Press 10 10 8 8
Leg Press 6 6 6 6
Shoulder Press 10 10 8 8
Bench Pulls 8 8 8 8
Split Jumps (each leg) 5 5 5 5
Reverse Flys 8 8 8
D.b Bicep Curls 8 8 8 8
Tricep Extension 8 8 8

Abdominal Program

Transition Phase (Program 2)

Circuit training

Leg Press 10
Upright Row 8
Split Jumps 8 (each leg)
Dips 8
Crunches 20
Bench Press 8
Lat Pull 8
Leg Raises 15
D.b Shoulder Press 8 (each arm)
Shuttle Run 6
Reverse Flys 8
D.b Bicep Curls 8 (each arm)
Burpees 10

Each exercise is completed at speed and after the repetitions have been completed the athlete
goes straight to the next exercise with no rest.

At the end of the circuit, the rest break is long enough to enable the athlete’s heart rate to
return to 120bpm.

AIS athletes build up to 4-5 circuits

CONDITIONING SESSIONS

Conditioning sessions are performed throughout the year.

These sessions are designed to prepare the player for the rigors of training and game play. In
an attempt to alleviate possible weaknesses, a very comprehensive conditioning and agility
program is performed. The program is developed on the concept of periodization in that as the
program progresses, the intensity and specificity of the drills and running become more game-
specific.

No longer is continuous running an acceptable form of training for basketball. Interval training
and game specific drills that replicate movements experienced on the court are now much
more efficient ways of enhancing a player’s physical fitness.

The duration, volume and intensity are manipulated by the strength and conditioning coaches
depending on the phase of training and individual athlete’s specific fitness requirements (i.e.
aerobic training, speed development, agility or footwork drills, etc).