Training specifically for Basketball

[Prophet]

During the off season until September I'll only be playing basketball a couple of times a Month. So until September I have loads of spare time to increase my fitness and on court speed/endurance.

Any tips or work out place to help me in this area would be great. I guess I'm looking for something that will help me increase my burst speed mainly but also give me the fitness to endure a full game should I play the full 40 mins.

TIA

 

[jackthezipper]

HIIT for bursts, suicide runs for sprints and fitness over long periods.

 

[Freefaller]

A plyometric work out would also help a lot - when I used to play bball it used to form the basis of my routine whilst actually also playing.

 

[Prophet]

I'll look into Plyometrics. I've seen something about that before

 

[WantoN]

Phasic training.

Start with muscle fibre recruitment, and then power. Then move on to plyometric power. Then begin to phase plyometrics with conditioning and speed. Would look like this:

Week 1 - 4 - Agressive compound resistance
Week 5 + 6 - Compound resistance / plyometrics transition
week 6-10 - Plyometrics
Week 11 + 12 Plyometrics / speed / conditioning.
Week 13 - 16 - Speed / Circuits / Short rest high intensity sports specific conditioning
Week 17-18/20 - Reductive phase, reduce regularity and aggression of training, start to focus more on sports specific work and train into season.

Ant