Training Philosophy

Basketball demands explosive power, quick change of direction, and the ability to repeat high-intensity efforts. Vertical jump is king, but lateral quickness and conditioning separate good from great. Scientific findings: - Plyometric jump training (PJT) significantly improves vertical jump (ES = 0.88 CMJ) - Combined training (strength + plyometrics) > plyometrics alone for vertical - Training frequency doesn't predict gains as much as quality - In-season: 2x/week S&C maintains and can improve performance - 48-hour rest recommended between S&C sessions and games Physical demands of basketball: - Vertical power (rebounding, shooting, dunking, blocking) - Lateral quickness (defense, change of direction) - Acceleration and deceleration (fast breaks, cuts) - Repeated sprint ability (transition, back-court to front-court) - Core stability (contact absorption, shooting balance) - Upper body strength (boxing out, physical play) Key training principles: - Jump training is central to basketball S&C - Combined strength + plyometrics outperforms either alone - In-season training maintains gains and can still improve - Quality over quantity - fatigue affects form and increases injury risk - Allow 48 hours between hard S&C and games