Endurance training for basketball

Women's Basketball, May/Jun 2003 by Ramus, Laura

TRAINING

Endurance conditioning provides an opportunity to improve as an athlete and basketball player. When people think of endurance, they usually assodate it with such sports as running, swimming or cycling. But the steady requirements of these activities comprise only one type of endurance. Simply stated, endurance is the ability to resist fatigue. Basketball requires repeated short, high-intensity efforts that use the anaerobic systems much more than they do the aerobic system used for long-duration, low-intensity efforts like a marathon. With this in mind, we need to shift our thinking away from endurance as a long-duration aerobic activity and realize that basketball consists of short bursts of highintensity work with short rest periods in between.

The ability to recover quickly is critical for a basketball player. Every player becomes tired at times during taxing practices and games, but wellconditioned athletes recover more quickly and are able to maintain their high-intensity efforts longer. By using proper rest intervals during conditioning sessions, you can develop your recovery system.

I have analyzed a typical WNBA basketball game and calculated the following: In the first half the ball is in play for an average of 43 seconds before action is paused for an average of 35 seconds. The second half of play demonstrates 38 seconds of non-stop action followed by an average of 49 seconds of stoppage. Based on these numbers we formulate our endurance training.

Beyond energy systems, mechanics also figure into endurance training, What does this mean? A basketball player who trains for 30 minutes and has poor running form will not be able to push hard enough to get real endurance benefit from the workout. Therefore, emphasis must also be placed on proper running form during endurance training.

The following endurance-training program has been designed to be performed six weeks before your season begins. This program is specifically designed to improve your endurance for the game of basketball. It includes weight training, sprint training and court work. During the weight-circuit programs, use a variety of exercises for the core, upper body and lower body. Follow the work and rest times closely for all portions of the workout.

Improperly designed endurance-training programs that do not reflect the demands of basketball can actually be detrimental to speed, power and skill. As a better-conditioned athlete, you can perform at higher intensities and sustain efforts longer than someone who is not as well conditioned. Go into your next basketball season in the best endurance shape possible by trying this program.

Laura Ramus, PT, ATC, is the athletic trainer and strength and conditioning coach for the WNBA's Detroit Shock. Since 1994, she has also served as the manager of sports medicine for St. John Hospital and Medical Center in Detroit. For more information, log onto her Website, www.girlscanjump.com.