THE APPLICATION OF CONTRAST
TRAINING TO BASKETBALL
FEATURE ARTICLE
apply this training modality in the early stages of training, despite
a possible lack of early results.
With the specific nature of these results, it is vitally important
that performance coaches perform a comprehensive assessment
of their athletes in order to determine factors that may limit their
adaptation to complex training. If these limitations are the focus
early in the training cycle, maximum results may be obtained.
EXERCISE SELECTION FOR BASKETBALL
The primary movements and physiological demands of the game
should be kept in mind when selecting exercises for strength
and power development. In basketball, it is important to increase
an athlete’s vertical jump to improve offensive and defensive
capabilities. Lateral quickness must be developed to improve
defense and change of direction abilities. Linear acceleration must
be developed to help players move faster up and down the court.
Adaptation is specific in these planes of motion and therefore,
specific exercises must be selected to develop each of them.
When developing the vertical jump, strength and power exercises
performed in the sagittal plane should be used—squats are an
example of this. Lateral quickness should be improved through
exercises performed in the frontal plane, such as lateral lunges.
Acceleration should be improved through exercises that are also
performed in the sagittal plane but require force to be applied
horizontally; exercises such as heavy sled drags/pushes can be
used to develop this trait.
Strength exercises in any plane of motion can be paired with a
power exercise to form a contrast pair and elicit the beneficial
effect of PAP.
THE APPLICATION OF CONTRAST TRAINING
Contrast training methodology involves performing a set of a
heavy resistance exercise, immediately followed by a set of a
biomechanically similar power exercise. This differs from complex
training in that complex training involves performing 3 – 4
sets of heavy resistance training followed by 3 – 4 sets of the
biomechanically similar power exercise.
Contrast training can be a highly effective method for improving
many physical attributes involved in athletic performance,
including strength, power, speed, and agility if implemented
properly. Not only can it be effective in producing results, it
can also be a highly efficient method of training that allows for
high work density during workouts. This time-effective training
methodology means that the athlete must complete fewer total
strength, speed, and conditioning sessions in order to yield the
same or greater results. Additionally, this could have significant
implications for injury prevention and time management,
especially in the college and amateur settings.
For example, when designing a training program, it is generally
recommended to group 3 – 4 exercises together (referred to as
a complex) and apply the theories of PAP as well as stabilization
training. A general guideline to follow for a complex setup should
be as follows:
1.
Strength movement
2. Power movement
3. Hip stability movement
4. Core stability movement (optional)
This template allows many variations to be built into workouts
in order to accomplish the athlete’s goals. Exercise selection is
crucial for the design of a program. The power movement should
display biomechanical similarity to the strength exercise in order
for the potentiated muscles to be activated during the power
movement. Sets and repetitions should be selected in accordance
with the adaptations that the coach or athlete hopes to achieve.
The overall program can include as many as three complexes, each
training a different trait or body region depending on the goal
of the workout. For the purpose of this article, the focus will be
placed on developing lower body strength and power in the three
planes. It is not recommended to perform more than two of the
example complexes in any one workout.
EXAMPLE COMPLEXES
VERTICAL STRENGTH AND POWER:
1.
Front Squat (Figures 1 and 2)
Place the bar across the front of the shoulders, stabilizing
the bar with the index and middle fingers, and keeping
the elbows high. While keeping the chest “tall,” flex at
the hips and allow the thighs to lower to slightly below
parallel while maintaining an upright posture with the torso.
Keep the heels in contact with the ground throughout the
entire movement. Drive through the heels to return to the
standing position.
2. Box Jump (Figures 3 and 4)
Set a box at a challenging height. Perform a maximum
vertical jump, and at the peak of the jump raise your feet
and land them on the box. Step down using a lower box
and repeat.
3. Band Walk (Figures 5 and 6)
Place a band around the ankles and stand in a half squat
position. Step out laterally as far as the band will allow and
slowly bring the foot back to the start position then repeat
with the other side.
NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.5
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