Energy System

Development

• Energy System Development (ESD) consists of developing all the necessary bodily systems & processes required for you the athlete to play your sport at the highest level possible.

• There are 3 main energy systems that need to be trained in order for you to maximize your athletic potential and put yourself in a position to display your skills as a basketball player.

Energy System 1

• Alactic (Sprint Ability):What – Known as “SPEED” or “AGILITY”, ex. 20m sprint/agility drillsWhen – 1st thing during the training session, must be 100% fresh and

warmed up properly.Why – Increase your ability to drive past an opponent or win a free ball.How – “All out” 100% effort sprinting, anything less is a waste of

time and you are training to be slow. Rules:

1. Complete after a 10-15 min dynamic flex/movement skills warm up (see packet…no stupid injuries!)

2. Distance 0-20 meters, 1:8 to 1:12 work/rest ratio (Full recovery is best…this is not conditioning) ex. If sprint takes 3 seconds, rest between :30-:60 sec!

3. “SELL OUT” 100% FOCUS AND INTENSITY!

Energy System 2

• Lactic (Repeated Sprint Ability):What – Known as “Anaerobic” or “lactate threshold

training”, ex. 150 or 300 yard shuttlesWhen – Following strength training sessions on prescribed days.Why – Improve your ability to endure high intensity/long

duration efforts, when lactate levels are high (when your legs are burning and so heavy they don’t want to move).

How – High intensity intervals with a maximum effortRules:

1. Intervals must be maximum effort, with a heart rate greater than 85% of your max.

2. Duration of :30-:90 seconds without full recovery.

Energy System 3

• Aerobic (Longer distance):What – Known as “endurance training”, Ex. YoYo TestWhen – Following strength training sessions on prescribed days.Why – Build aerobic training levels prior to more intense training; Help

you recover quickly so that you can continually give quality effort later in the game.

How – Longer distance or tempo running with less than maximal intensity.

Rules: 1. 70-85% of maximum heart rate2. 30-45 min in duration

*Note too much long distance running can be detrimental to your ability to be fast and explosive. We are not marathon runners, so we will use a method explained later (tempo runs) that will benefit us in a similar fashion without being detrimental to speed/power*

General information

• Always follow this order when training:• Warm up – Foam Roll, Dynamic Flexibility

• Speed/Power/Agility

• Lift

• Conditioning

• Static Stretch – Minimum 3x’s per week

• Consume carb/protein mix immediately upon completion of training.

• Eat another well balanced meal within 2 hours later.

• Get you rest!

Which energy system to

train???

• Answer:

– All of them!! These systems work together as a cohesive unit.

– The nature of Basketball demands that you need to be fast and explosive, yet give full effort for short periods of time and then have the ability to recover and then repeat!

– If one of these systems is lacking all others will not fully develop and you may become “1 dimensional”, limiting your potential!

• ex. The person who can run forever but can’t win a sprint to the basket or the person that can win every rebound in the 1st half but can’t in the 2nd.

• OUR GOAL: Become the best of both worlds!

Modes of Fitness training

we will be using

• Acceleration/Agility (Energy system 1)– Acceleration/Speed - sprints up to 20 meters

– Agility drills up to 20 meters

• Anaerobic Development (Energy System 2)– Anaerobic Short intervals

• Aerobic Development (Energy System 3)– Aerobic Low Intensity

• Active Recovery– Tempo Runs

– Recovery Sessions

SUMMER SCHEDULE - MONTH 1MONDAY TUE WEDNESDAY THUR FRIDAY

WK 1

5/15

SPEED #1MONDAY LIFT

AEROBIC DEVELOPMENT:15 on/ :15 off

(5min on/3min off/5min on/3min off/5min on)

PLAY

SPEED #2 WEDNESDAY LIFT

ANAEROBIC DEVELOPMENT

150YD SHUTTLES X 52:00 REST

PLAY

FRIDAY LIFT

AEROBIC DEVELOPMENT15 on/ :15 off

(7min on/4min off/7min on)

WK2

5/22

SPEED #1MONDAY LIFT

AEROBIC DEVELOPMENT:15 on/ :15 off

(5min on/3min off/5min on/3min off/5min on)

PLAY

SPEED #2 WEDNESDAY LIFT

ANAEROBIC DEVELOPMENT

150YD SHUTTLES X 52:00 REST

PLAY

FRIDAY LIFT

AEROBIC DEVELOPMENT15 on/ :15 off

(7min on/4min off/7min on)

WK 3

5/29

SPEED #1MONDAY LIFT

AEROBIC DEVELOPMENT:15 on/ :15 off

(5min on/3min off/5min on/3min off/5min on)

PLAY

SPEED #2 WEDNESDAY LIFT

ANAEROBIC DEVELOPMENT

150YD SHUTTLES X 52:00 REST

PLAY

FRIDAY LIFT

AEROBIC DEVELOPMENT15 on/ :15 off

(8min on/4min off/8min on)

WK 4

6/5

SPEED #1MONDAY LIFT

AEROBIC DEVELOPMENT:15 on/ :15 off

(5min on/3min off/5min on/3min off/5min on)

PLAY

SPEED #2 WEDNESDAY LIFT

ANAEROBIC DEVELOPMENT

150YD SHUTTLES X 52:00 REST

PLAY

FRIDAY LIFT

AEROBIC DEVELOPMENT15 on/ :15 off

(8min on/4min off/8min on)

SPEED & ACCELERATION

EACH REP MUST BE PERFORMED WITH 100% INTENSITY....AS IF YOUR LIFE

DEPENDS ON IT!!!

BE THE LION….NOT THE GAZELLE!

SPEED DYNAMIC FLEXIBILITY

• Complete before all speed/agility sessions!

Ground Based Warm up:

• Double leg hip lift x10• Single leg hip lift x10• Active straight leg raise x20• Side leg raise x10• Inside leg raise x10• Iron cross 2 groin• High knee 2 extension• Knee 2 armpit w/ leg extension• Bulldog 90 degree lateral raise• Bulldog forward/backward circles• Bulldog lateral straight leg raise

Movement Warm up - 20 yards:

• Monster walk • Monster walk w/ skip• Backward run• High knees• Butt kicks• Shuffle• Knee up and out• Forward/ backward hurdle skip

SPEED 1

• Dynamic Flex Routine #1

• 10 yards accelerations x 10

• 20 yard accelerations x 10

• Various start positions:• Regular x 2

• Facing side ways x 2

• Facing backwards x 2

• Push up position x 2

SPEED 2

• Dynamic Flex Routine #1

• 10 yard accelerations x 5

• Transitional Speed Drills (5/10 yds):• 5yd Shuffle to 10yd Sprint x 2ea

• 5yd Backpedal turn 90 deg. to 10 yd Sprint x 2ea

• 10yd sprint, 180 degree turn to 10yd Sprint x 2ea

• 10yd shuffle, 180 degree to 10yd sprint x2ea

• See examples of similar drill at link below or drawing on next slide. http://www.youtube.com/watch?v=yuQpXGkwebs

Backpedal

5yd

180 degree turn

Sprint to Sprint

Shuffle to Sprint

Shuffle

5yd

Shuffle to Sprint

Backpedal to SprintSp

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Spri

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10 y

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Spri

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10 y

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Spri

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10 y

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Shu

ffle

10 y

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10 y

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SPEED 2 – Transitional Agility Drills

Anaerobic Development

These sessions will help you with shorter duration (30-90 sec) maximum intensity efforts. Will allow you to better handle

getting up and down the court over and over. THINK WORST CASE SENARIO…

(See schedule for protocol)

• 150 yard shuttles:

– The shuttle lengths are the length of the court

– So perform 5 down and backs as fast as you can

– The rest time between and reps are listed on the calendar.

– These should be maximal intensity and you should have nothing left at the end.

– We will progress volume over time.

Anaerobic Development

Aerobic Development

These sessions will help you recover between sprints as well as during timeouts and half time so that you can produce high

intensity efforts in the 2nd half.

• Shuttle is length of court

• Choose one of the following levels of difficulty, that you can stick with and make all reps!

• Level 1 - down and back then to foul line.

• Level 2 – down and back then to 3 pt. line

• Level 3 –down and back then to ½ court

Aerobic Development

Level 1

Level 2

Level 3

Down

BackStart

ACTIVE RECOVERY

• You must take care of your body! Doing nothing is not the best way to recover between high intensity training.

• Proper Nutrition, hydration, stretching and very light/low impact exercise will aid the recovery process.

Recovery sessions

• Either:

– 15-20 minutes in the pool (deep water running –as performed during the season), or

– 15-20 minutes on an exercise bike at moderate intensity

• Followed by 20 minutes of static stretching

WORDS OF WISDOM

• Work on flexibility!!• Specifically dynamic and static flexibility

• Need ideas go here

• Look under dynamic flex/warm up

Exercise Videos

• On YouTube under UVMstrength

• Use the search bar to find the exercise or click videos, then playlists and then click the corresponding playlist.

• Call or email me with any questions• 802-777-6272

• Marc.hickok@uvm.edu