Research & Evidence

Overview

Basketball requires a unique conditioning profile: repeated high-intensity sprints with incomplete recovery, punctuated by low-intensity movement. Traditional long-distance running doesn't prepare athletes for this. This document explains the energy system demands and how to train them effectively.

Energy System Demands

Basketball uses all three energy systems, but the balance differs from continuous sports.

ATP-PC System (Phosphagen)

• •Powers maximal efforts lasting 0-10 seconds
• •Fast breaks, vertical jumps, defensive closeouts
• •Replenishes in 2-3 minutes of rest

Glycolytic System (Anaerobic)

• •Powers high-intensity efforts lasting 10-60 seconds
• •Extended possessions, transition sequences
• •Produces lactate as byproduct

Aerobic System (Oxidative)

• •Powers sustained low-intensity movement
• •Recovery between plays, walking/jogging
• •Clears lactate, regenerates ATP stores

Energy Contribution During Games

Work-to-Rest Ratios

Live-game analysis shows basketball has approximately:

• •15-40% high-intensity work
• •60-85% low-intensity movement/rest

Effective work-to-rest ratio: ~1:4 to 1:5

This means traditional interval training (1:1 or 1:2 ratios) overestimates game demands and under-recovers the athlete.

Repeated Sprint Ability (RSA)

The critical conditioning quality for basketball is maintaining sprint performance across repeated efforts with incomplete recovery.

What RSA Requires

1. 1.Phosphocreatine resynthesis rate - How fast you regenerate ATP
2. 2.Lactate tolerance - Ability to perform despite acidosis
3. 3.Lactate clearance - Aerobic capacity to process lactate
4. 4.Neural recovery - Nervous system resilience

Testing RSA

Protocol: 6 × 30m sprints with 20 seconds rest

Target fatigue index: <5% is excellent, >10% indicates conditioning deficit

Training Methods

1. Aerobic Base Building

Why: The aerobic system powers recovery between sprints. Athletes with better aerobic capacity recover faster and maintain performance longer.

Method: Low-intensity steady-state (LISS)

• •130-150 BPM heart rate
• •20-40 minutes
• •2-3x per week in off-season
• •Cycling preferred (less impact than running)

Caution: Too much aerobic work can interfere with power development. Use cycling or rowing to reduce eccentric stress.

2. High-Intensity Interval Training (HIIT)

Why: Develops glycolytic capacity and lactate tolerance.

Sample protocol:

• •30 seconds all-out effort
• •90 seconds active recovery
• •6-10 rounds
• •1-2x per week

3. Repeated Sprint Training

Why: Sport-specific conditioning that mirrors game demands.

Sample protocol:

• •6 × 20m sprints
• •20 seconds rest between sprints
• •3-minute rest between sets
• •3-4 sets total

Progression:

• •Week 1-2: 3 sets × 4 sprints
• •Week 3-4: 3 sets × 5 sprints
• •Week 5-6: 4 sets × 5 sprints
• •Week 7-8: 4 sets × 6 sprints

4. Small-Sided Games

Why: Game-specific conditioning with skill development.

Setup: 3v3 or 4v4 on half court

• •3-4 minute games
• •2-minute rest
• •4-6 games total

Benefits:

• •Sport-specific movement patterns
• •Decision-making under fatigue
• •More engaging than running drills

Periodization of Conditioning

In-Season Considerations

• •Games provide conditioning stimulus
• •Additional conditioning only if needed
• •Focus on recovery, not building fitness
• •1-2 short HIIT sessions max per week
• •Monitor fatigue carefully

Common Mistakes

Fatigue Monitoring

Signs of Poor Recovery

• •Decreased vertical jump (test weekly)
• •Elevated resting heart rate (>10% above baseline)
• •Decreased heart rate variability
• •Poor sleep quality
• •Persistent muscle soreness
• •Decreased motivation

Adjustments When Fatigued

1. 1.Reduce conditioning volume first
2. 2.Replace high-intensity with low-intensity
3. 3.Add recovery day if severe
4. 4.Never add conditioning when already fatigued

Integration with Strength Training

Weekly Schedule Example (Off-Season)

Weekly Schedule Example (In-Season)

Key Takeaways

• •Basketball requires repeated sprint ability, not aerobic endurance
• •Build aerobic base in off-season, then transition to sport-specific
• •Work-to-rest ratios should be ~1:4-5, not 1:1
• •Small-sided games are excellent sport-specific conditioning
• •Monitor fatigue and adjust conditioning volume first when overtrained
• •In-season games provide sufficient conditioning stimulus

References

• •Ben Abdelkrim N, El Fazaa S, El Ati J (2007). Time-motion analysis and physiological data of elite under-19-year-old basketball players during competition. Br J Sports Med.
• •Bishop D, Girard O, Mendez-Villanueva A (2011). Repeated-Sprint Ability—Part II. Sports Med.
• •Stojanovic MD, Ostojic SM, Calleja-Gonzalez J, Milosevic Z, Mikic M (2012). Correlation between explosive strength, aerobic power and repeated sprint ability in elite basketball players. J Sports Med Phys Fitness.

Overview

Basketball is an intermittent high-intensity sport with unique metabolic demands. Understanding how your body produces energy during different game situations allows for smarter training that improves performance when it matters most.

The Three Energy Systems

Your body has three pathways to produce ATP (adenosine triphosphate), the energy currency that powers muscle contractions. Each system has different fuel sources, production rates, and durations.

ATP-PC System (Phosphagen)

What it powers: Maximum intensity efforts lasting 0-10 seconds Basketball examples: Vertical jumps, explosive first steps, blocking shots, fast break sprints

The ATP-PC system is your body's instant energy supply. It uses stored ATP and phosphocreatine (PCr) in the muscles to produce immediate power without oxygen. This is the system responsible for your most explosive movements.

Key characteristics:

• •Produces energy instantly
• •Very high power output
• •Depletes in 6-10 seconds of maximum effort
• •Requires 2-3 minutes for full recovery
• •Does not produce fatigue-causing byproducts

Training implications:

• •Plyometrics train this system's power output
• •Full recovery between reps is essential
• •Quality over quantity - stop when power drops

Glycolytic System (Anaerobic)

What it powers: High-intensity efforts lasting 10-90 seconds Basketball examples: Extended defensive possessions, fast break sequences, consecutive plays without stoppage

The glycolytic system breaks down glucose (from blood sugar or stored glycogen) without oxygen. It produces energy quickly but creates lactate and hydrogen ions as byproducts, which eventually cause that familiar burning sensation and force you to slow down.

Key characteristics:

• •Produces energy quickly
• •Moderate power output (lower than ATP-PC)
• •Can sustain high intensity for 30-90 seconds
• •Produces lactate as byproduct
• •Requires several minutes for metabolite clearance

Training implications:

• •HIIT intervals develop this system
• •Work-to-rest ratios of 1:3-5 are appropriate
• •Lactate tolerance is trainable

Aerobic System (Oxidative)

What it powers: Low-intensity activity and recovery between efforts Basketball examples: Walking up court, standing during free throws, recovery between plays

The aerobic system uses oxygen to produce ATP from carbohydrates and fats. It produces energy slowly but can sustain activity indefinitely. Critically for basketball, this system also clears lactate and regenerates PCr stores during lower-intensity moments.

Key characteristics:

• •Slower energy production
• •Lower power output
• •Can sustain activity indefinitely
• •Clears fatigue-causing metabolites
• •Regenerates ATP-PC system stores

Training implications:

• •Aerobic base improves recovery between sprints
• •Don't neglect low-intensity training in off-season
• •Better aerobic fitness = faster phosphocreatine resynthesis

Energy Demands During Basketball Games

Basketball uniquely stresses all three energy systems in rapid alternation.

Typical Play Energy Breakdown

Work-to-Rest Patterns

Time-motion analysis of basketball games reveals:

• •High-intensity activity: 15-30% of game time
• •Moderate activity: 30-40% of game time
• •Low-intensity/rest: 35-50% of game time

The effective work-to-rest ratio is approximately 1:3 to 1:4, meaning for every second of maximum effort, you have 3-4 seconds of lower intensity or rest.

Training Prescription by Energy System

ATP-PC Training

Goal: Increase power output and phosphocreatine stores

Methods:

• •Plyometric training (depth jumps, box jumps, bounds)
• •Short sprints (10-20m) with full recovery
• •Olympic lift variations (if trained)

Protocol example:

• •6-10 maximum effort jumps
• •Full recovery between reps (2-3 minutes)
• •2-3 sets total

When to train: Early in session, when fully rested

Glycolytic Training

Goal: Improve lactate tolerance and clearance

Methods:

• •Repeated sprint training
• •High-intensity intervals
• •Basketball-specific conditioning drills

Protocol example:

• •20-30 seconds all-out effort
• •90 seconds active recovery
• •6-10 rounds
• •1-2 sessions per week

When to train: After ATP-PC work, before aerobic work

Aerobic Training

Goal: Build recovery capacity and metabolite clearance

Methods:

• •Low-intensity steady state (cycling, rowing, swimming)
• •Easy jogging (limited to protect joints)
• •Extended shooting practice (low intensity)

Protocol example:

• •25-40 minutes at 130-150 BPM
• •Conversation pace
• •2-3 sessions per week in off-season

When to train: Separate from high-intensity work or same session after intervals

Fatigue and Recovery

Phosphocreatine Resynthesis

After maximum effort:

• •50% recovery in ~30 seconds
• •85% recovery in ~90 seconds
• •Full recovery in ~3 minutes

Game implication: If you don't have time to recover between plays, your explosive power decreases. Players with better aerobic fitness recover PCr faster.

Lactate Dynamics

Lactate is not the enemy - it's actually a fuel source. The "burn" comes from hydrogen ions that accompany lactate production. Better-trained athletes:

• •Clear lactate faster
• •Buffer hydrogen ions more effectively
• •Maintain performance at higher lactate levels

Fourth Quarter Fatigue

The combination of glycogen depletion, accumulated metabolic stress, and neural fatigue creates fourth quarter performance decline. Strategies to combat this:

• •Maintain conditioning year-round
• •Proper fueling before and during games
• •Strategic use of timeouts and substitutions
• •Mental preparation for fatigue-state performance

Practical Applications

In-Season vs Off-Season Training

Off-season priority: Build aerobic base and ATP-PC power

• •Higher volume of aerobic work (2-3x/week)
• •Progressive plyometric development
• •Glycolytic work increases as season approaches

In-season priority: Maintain systems, prioritize recovery

• •Games provide glycolytic stimulus
• •Minimal additional conditioning
• •Recovery work dominates

Pre-Game Preparation

Understanding energy systems informs warm-up:

1. 1.Early: Aerobic activation (elevate HR gradually)
2. 2.Middle: Movement preparation (neural activation)
3. 3.Late: ATP-PC priming (submaximal sprints and jumps)

Complete 15-20 minutes before game time to ensure ATP-PC system is fully charged.

Key Takeaways

• •Basketball requires all three energy systems working in concert
• •The ATP-PC system powers your most explosive plays
• •The aerobic system recovers you between plays
• •Train each system specifically in the appropriate phase
• •Better aerobic fitness improves recovery between sprints
• •In-season games provide conditioning; don't add unnecessary work

References

• •Spencer M, Bishop D, Dawson B, Goodman C (2005). Physiological and metabolic responses of repeated-sprint activities. Sports Med.
• •Glaister M (2005). Multiple sprint work: physiological responses, mechanisms of fatigue and the influence of aerobic fitness. Sports Med.
• •Castagna C, Abt G, Manzi V, et al. (2008). Effect of recovery mode on repeated sprint ability in young basketball players. J Strength Cond Res.

Overview

Basketball has one of the highest injury rates among team sports. The combination of jumping, landing, cutting, and contact creates significant stress on the body. This document outlines the most common basketball injuries and evidence-based strategies to prevent them.

Common Basketball Injuries

Ankle Sprains

Prevalence: Most common basketball injury (25-40% of all injuries) Mechanism: Inversion injury during landing on another player's foot or cutting Risk factors: Previous ankle sprain (biggest predictor), poor proprioception, fatigue

ACL Injuries

Prevalence: Lower frequency but career-altering severity Mechanism: Non-contact deceleration, cutting, or landing with knee valgus (inward collapse) Risk factors: Poor landing mechanics, weak hip musculature, previous ACL injury, female gender

Patellar Tendinopathy (Jumper's Knee)

Prevalence: Affects 30-50% of elite basketball players Mechanism: Repetitive loading of patellar tendon from jumping and landing Risk factors: High jump volume, rapid increases in training load, poor load management

Stress Fractures

Prevalence: Common in feet and lower legs Mechanism: Repetitive loading without adequate recovery Risk factors: Rapid training increases, poor nutrition, low energy availability

Muscle Strains

Prevalence: Common in hamstrings, groin, and calves Mechanism: Sudden acceleration, deceleration, or stretch beyond capacity Risk factors: Previous strain, poor flexibility, muscle imbalance, fatigue

Prevention Strategies

1. Landing Mechanics Training

Poor landing mechanics are implicated in both ankle and ACL injuries. Key elements of safe landing:

Proper technique:

• •Land softly with bent knees and hips
• •Keep knees tracking over toes (not collapsing inward)
• •Absorb force through the full kinetic chain
• •Land on forefoot, allowing heel to touch down

Training progression:

1. 1.Box drop with focus on quiet landing
2. 2.Single-leg landing from low height
3. 3.Lateral landing and stabilization
4. 4.Reactive landing (varying heights and directions)
5. 5.Landing under fatigue

Cues:

• •"Land like a ninja"
• •"Sit back into the landing"
• •"Knees out"

2. Ankle Stability and Proprioception

Evidence-based interventions:

1. 1.Balance training

• •Single-leg stance progressions
• •Unstable surface work (with caution)
• •Eyes-closed balance challenges

1. 1.Ankle strengthening

• •Resisted dorsiflexion, plantarflexion, inversion, eversion
• •Calf raises (controlled eccentrics)
• •Towel scrunches for intrinsic foot muscles

1. 1.Prophylactic bracing/taping

• •Especially for athletes with previous sprains
• •Reduces recurrence by 50-70% in at-risk athletes
• •Should not replace strengthening

3. Hip and Knee Stability

Weak hips allow knee valgus, which increases ACL injury risk. Key exercises:

Hip abduction/external rotation:

• •Clamshells with band
• •Side-lying hip abduction
• •Monster walks
• •Single-leg Romanian deadlift

Landing control:

• •Drop squats with valgus control
• •Single-leg squats to depth
• •Lateral step-downs

Glute activation:

• •Hip thrusts
• •Glute bridges
• •Single-leg hip hinge

4. Eccentric Strength Training

Eccentric strength protects against both tendinopathy and muscle strains.

Patellar tendon protection:

• •Spanish squats (isometric loading)
• •Decline single-leg squats (if appropriate)
• •Heavy slow resistance training

Hamstring protection:

• •Nordic curls (gold standard)
• •Romanian deadlifts
• •Single-leg hip hinges

Protocol:

• •Nordic curls: 2-3 sets of 5-8 reps, 2x/week
• •Should not cause excessive soreness

5. Load Management

Overtraining is a significant injury risk factor. Monitor and manage:

Jump volume:

• •Track total ground contacts per week
• •Include practice and game jumps
• •Off-season: 100-150 contacts/week maximum
• •In-season: 40-80 contacts/week from training (games add more)

Training load progression:

• •Increase no more than 10% per week
• •Include deload weeks every 3-4 weeks
• •Reduce load when fatigue indicators present

Warning signs to reduce load:

• •Persistent soreness beyond 48 hours
• •Joint pain during or after training
• •Declining performance metrics (jump height, speed)
• •Sleep disruption
• •Elevated resting heart rate

6. Warm-Up Protocol

An effective warm-up reduces injury risk by 30-50% across sports.

Recommended structure (15-20 minutes):

1. 1.General warm-up (3-5 min)

• •Light jogging
• •Skipping
• •Side shuffles

1. 1.Dynamic mobility (3-5 min)

• •Leg swings (front/back, side/side)
• •Hip circles
• •World's greatest stretch

1. 1.Activation (3-5 min)

• •Glute bridges
• •Clamshells or monster walks
• •Single-leg balance

1. 1.Movement preparation (3-5 min)

• •Defensive slides
• •Backpedal to sprint
• •Submaximal jumps and landings
• •Cutting patterns

Key principle: Progress intensity gradually. Never go from cold to maximum effort.

7. Recovery and Sleep

Recovery is when adaptation and repair occur.

Sleep recommendations:

• •Minimum 7-9 hours per night
• •Athletes who sleep <8 hours have 1.7x higher injury risk
• •Quality matters: consistent schedule, dark room, cool temperature

Active recovery:

• •Light movement on rest days
• •Foam rolling (evidence is limited but low risk)
• •Mobility work

Nutrition for recovery:

• •Adequate protein (1.6-2.2g/kg body weight)
• •Sufficient calories to support training
• •Hydration

Position-Specific Considerations

Guards

Higher risk: Ankle sprains, hamstring strains

Focus areas:

• •Ankle proprioception
• •Hamstring eccentric strength
• •Deceleration mechanics

Forwards

Higher risk: ACL injuries, patellar tendinopathy

Focus areas:

• •Landing mechanics
• •Hip stability
• •Load management for jump volume

Centers

Higher risk: Knee injuries, back issues

Focus areas:

• •Core stability
• •Hip mobility
• •Contact preparation
• •Lower back strength

Return to Play Considerations

After injury, return to play should be progressive and criterion-based:

Ankle sprain criteria:

• •Full range of motion
• •90% strength compared to uninjured side
• •Single-leg balance test passed
• •Sport-specific movements without apprehension

ACL reconstruction criteria:

• •Typically 9-12 months post-surgery
• •Strength symmetry >90%
• •Hop tests within 10% of uninjured side
• •Psychological readiness

Key Takeaways

• •Most basketball injuries are preventable with proper training
• •Landing mechanics training reduces ACL and ankle injury risk
• •Eccentric strength training protects tendons and muscles
• •Load management prevents overuse injuries
• •Sleep and recovery are critical injury prevention tools
• •Warm-up protocols reduce injury risk significantly
• •Return to play should be criterion-based, not time-based

References

• •Hootman JM, Dick R, Agel J (2007). Epidemiology of collegiate injuries for 15 sports: summary and recommendations for injury prevention initiatives. J Athl Train.
• •Drakos MC, Domb B, Starkey C, et al. (2010). Injury in the National Basketball Association: a 17-year overview. Sports Health.
• •Hewett TE, Myer GD, Ford KR, et al. (2005). Biomechanical measures of neuromuscular control and valgus loading of the knee predict anterior cruciate ligament injury risk in female athletes. Am J Sports Med.
• •Lian OB, Engebretsen L, Bahr R (2005). Prevalence of jumper's knee among elite athletes from different sports: a cross-sectional study. Am J Sports Med.

Overview

Vertical jump is the single most important physical quality for basketball performance. This document explains the science of jump training, why plyometrics work, and how to program them safely for maximum gains.

The Force-Velocity Relationship

Power output (force × velocity) determines jump height. Two athletes with identical strength will jump differently based on how fast they can produce that force.

Rate of Force Development (RFD)

Ground contact during a jump lasts 200-400ms. The ability to produce force quickly—rate of force development—matters more than absolute strength.

Key insight: Athletes who squat 2x bodyweight but jump poorly have a strength-to-power conversion problem. They need explosive training, not more squats.

The Stretch-Shortening Cycle (SSC)

Jumping uses stored elastic energy. When you dip before jumping, you stretch the muscle-tendon complex, storing energy like a rubber band.

SSC Components

1. 1.Eccentric phase - Muscle lengthens under load (the dip)
2. 2.Amortization phase - Transition from eccentric to concentric
3. 3.Concentric phase - Muscle shortens, producing force (the jump)

Critical point: A longer amortization phase leaks stored energy. Fast transitions = higher jumps.

Training the SSC

Plyometric Classifications

Intensity Levels

Exercise Selection by Phase

Beginner (0-6 months):

• •Jump rope variations
• •Box jumps with step-down
• •Pogo jumps
• •Broad jumps

Intermediate (6-18 months):

• •Depth jumps from 30-45cm
• •Single-leg bounds
• •Hurdle hops
• •Reactive box jumps

Advanced (18+ months):

• •Depth jumps from 50-75cm
• •Altitude landings
• •Complex training (weights + plyos)
• •Shock method variations

Optimal Drop Height

Drop height for depth jumps should produce the same or greater reactive jump height as a standing countermovement jump. If jump height decreases, the drop is too high.

Testing Protocol

1. 1.Measure standing CMJ height
2. 2.Perform depth jump from 30cm
3. 3.If DJ height ≥ CMJ height: increase to 40cm
4. 4.Continue until DJ height drops below CMJ
5. 5.Train at the highest successful height

Common Drop Heights by Level

Warning: Drop heights above 75cm require extensive training background. Most athletes gain more from moderate heights with better technique.

Volume Guidelines

Plyometric volume is measured in ground contacts (foot touches).

Weekly Contact Ranges

Rest Requirements

• •Between reps: Walk back to start (15-30 sec)
• •Between sets: 2-3 minutes
• •Between sessions: 48-72 hours minimum

Key insight: Plyometrics train the nervous system, not the muscles. Full recovery between efforts is essential. Fatigued plyometrics train bad movement patterns.

Complex Training (Post-Activation Potentiation)

Pairing heavy strength work with explosive plyometrics can enhance power output through post-activation potentiation (PAP).

Sample Complex

1. 1.Back squat: 3 reps @ 85% 1RM
2. 2.Rest: 3-4 minutes
3. 3.Depth jump: 5 reps
4. 4.Rest: 3 minutes
5. 5.Repeat 3-4 times

PAP Guidelines

• •Strength exercise should be heavy (80-90% 1RM)
• •3-4 minute rest optimal for PAP effect
• •Only effective for athletes with 1.5x+ bodyweight squat
• •Don't use in-season (too fatiguing)

Common Mistakes

Measuring Progress

Key Metrics

Reactive Strength Index (RSI)

RSI = Jump Height ÷ Ground Contact Time

Higher RSI means more efficient use of the SSC. Train to improve RSI, not just absolute jump height.

Key Takeaways

• •Rate of force development matters more than absolute strength
• •Plyometrics train the stretch-shortening cycle
• •Progress from low to high intensity over months
• •Track contacts and respect volume limits
• •Full recovery between sessions is non-negotiable
• •Test regularly to validate progress

References

• •Markovic G, Mikulic P (2010). Neuro-musculoskeletal and performance adaptations to lower-extremity plyometric training. Sports Med.
• •Flanagan EP, Comyns TM (2008). The use of contact time and the reactive strength index to optimize fast stretch-shortening cycle training. Strength Cond J.
• •Komi PV (2000). Stretch-shortening cycle: a powerful model to study normal and fatigued muscle. J Biomech.

Overview

Basketball demands rapid decision-making, precise motor skills under pressure, and sustained mental focus. Research on free throw routines shows the power of mental skills—Elena Delle Donne's 94% career average drops to 87.5% when her routine is disrupted. The mental game is trainable and essential.

Psychological Demands of Basketball

Decision-Making Speed

Basketball requires split-second decisions:

• •Read and react
• •Multiple options simultaneously
• •Decisions under physical/mental fatigue
• •Processing while executing

Precision Under Pressure

Shooting requires fine motor control:

• •Free throws with game on line
• •Three-pointers in clutch moments
• •Layups through contact
• •All while crowd/defense disrupts

Team Dynamics

Individual performance in team context:

• •Communication and coordination
• •Role clarity and execution
• •Managing emotions that affect team
• •Leadership under pressure

Core Mental Skills for Basketball

1. Pre-Shot Routine (Free Throws)

Research shows routine consistency predicts accuracy more than routine duration.

Building Your Routine:

1. 1.Receive ball, take position on line
2. 2.Physical preparation (bounces, grip)
3. 3.Target focus (specific spot on rim)
4. 4.Visualization (see ball going in)
5. 5.Execute (no further thinking)

Elena Delle Donne's Routine:

• •Spot middle of foul line
• •Right foot aligned with center
• •Three bounces
• •Find air pinhole
• •Bend knees
• •Shoot with cue phrase

Key Principles:

• •Consistent number of bounces
• •Same visual focus point every time
• •Same timing
• •Same regardless of game situation

2. External Focus for Shooting

Research shows external focus (target) beats internal focus (arm mechanics):

• •Focus on rim/net, not "elbow in"
• •Lower muscle activation, better accuracy
• •Let mechanics be automatic

Focus Points:

• •Front of rim
• •Back of net
• •Hook on rim
• •Specific spot you've identified

3. Visualization for Basketball

Shot Visualization:

• •See arc and ball dropping through
• •Feel the release
• •Hear the swish

Game Situation Visualization:

• •Clutch moments and successful execution
• •Defensive reads and reactions
• •Specific plays and executions

PETTLEP Application:

• •Stand with ball (Physical)
• •Court environment (Environment)
• •Specific shot/play (Task)
• •Real-time (Timing)
• •Current skill level (Learning)
• •Confidence, calm (Emotion)
• •First-person or third-person (Perspective)

4. Self-Talk for Basketball

Shooting Cues:

• •"Soft touch"
• •"Nothing but net"
• •"Smooth"
• •"Trust it"

Defensive Cues:

• •"Low and quick"
• •"Active hands"
• •"Contain"

Game Management Cues:

• •"Control the tempo"
• •"Next play"
• •"Composed"

5. Pressure Management

Clutch Performance Psychology:

• •Routine provides structure
• •External focus reduces overthinking
• •Trust in preparation
• •Present-moment focus (this shot, not the score)

Acclimatization Training:

• •Practice free throws tired
• •Add consequences to shooting practice
• •Simulate pressure (teammates watching, challenges)

Reframing Pressure:

• •"Pressure is privilege"
• •"I want this moment"
• •"Nervous means I care"

6. Post-Error Recovery

Mistakes are inevitable. Mental recovery speed matters:

The "Next Play" Mentality:

1. 1.Brief acknowledgment (don't suppress)
2. 2.Release (physical gesture if helpful)
3. 3.Refocus on next action
4. 4.Full engagement

Avoiding Compound Errors:

• •One mistake shouldn't cause two
• •Reset mentally between plays
• •Short memory for errors, long memory for lessons

Game Psychology

Pre-Game Preparation

Night Before:

• •Visualization of game situations
• •Rest and routine
• •Confidence-building thoughts

Game Day:

• •Familiar pre-game routine
• •Music/activation as needed
• •Mental rehearsal during warm-up
• •Arousal calibration

Pre-Tip:

• •Focus narrows to first play
• •Trust preparation
• •Composed confidence

During Game

Between Plays:

• •Brief reset
• •Clear mind for next action
• •Communication with teammates

At Free Throw Line:

• •Full routine execution
• •Block out crowd
• •Process focus

In Clutch Moments:

• •Routine and process
• •Trust, don't think
• •Embrace the moment

Halftime Psychology

• •Physical recovery
• •Tactical adjustments
• •Mental reset for second half
• •Confidence maintenance/building

Post-Game

• •Allow emotional processing
• •Don't over-analyze immediately
• •Constructive review later
• •Recovery for next game

Practice Psychology

Making Practice Game-Like

• •Add pressure to drills
• •Consequence for misses
• •Fatigue then skill work
• •Crowd noise simulation

Free Throw Practice

• •Always with routine
• •Simulate game situations
• •Practice tired
• •Track and review consistency

Decision-Making Training

• •Film study for pattern recognition
• •Scrimmage with constraints
• •Mental reps alongside physical

Team Psychology

Communication

Clear, positive, actionable communication:

• •Call screens and switches
• •Encourage teammates
• •Brief and specific feedback

Role Clarity

Mental clarity about your role:

• •What's expected of you
• •When to be aggressive vs. support
• •How you contribute to team success

Managing Team Emotions

• •Don't let individual frustration affect team
• •Support teammates through struggles
• •Positive body language

Shooting Slump Psychology

Slumps are mental as much as physical:

What Not to Do:

• •Obsess over mechanics
• •Force shots to "find rhythm"
• •Dwell on misses

What to Do:

• •Trust your training
• •Focus on process (good shot selection, routine)
• •Let results follow
• •Sometimes rest helps

References

1. 1.Wrisberg, C.A., & Pein, R.L. (1992). The preshot interval and free throw shooting accuracy. The Sport Psychologist.
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3. 3.Hatzigeorgiadis, A., et al. (2007). Self-talk and competitive sport performance. Journal of Applied Sport Psychology.
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