In-Season Training Model

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for National Association

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of Intercollegiate
Athletics Female
Basketball Players Using
“Microdosed”
Programming
Ian J. Bonder, MS and Andrew L. Shim, EdD
Department of Kinesiology and Exercise Science, College of Saint Mary, Omaha, Nebraska

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ABSTRACT be available for training. The purpose team may compete in 30 official regular
of this article is to provide a time- season contests (reduced to 28 games
Basketball is an intermittent-intensity
efficient, in-season training plan using beginning August 1, 2022), 2 exhibi-
sport requiring sufficient levels of
microdosing programming methodol- tions not counting toward the official
muscular strength and power to dis- record, and postseason competition
ogy directed at improving muscular
play successful performance. To (71). Furthermore, student athletes
strength and power. In turn, improve-
achieve high levels of performance, are limited to 3 hours of combined
ments in strength and power will be the
proficiency must be attained in jump- physical activity per day, including
foundation of developing traits specific
ing/repeated jump ability, sprinting/ practice, skill development, and
to successful basketball performance
repeated sprint ability, change of strength and conditioning sessions
and reducing chances of injury. In
direction/agility, and basketball- (71). The allotted amount of time ded-
addition, methods to monitor individual
specific skills. The “in-season” period icated to basketball at NAIA institu-
daily fatigue are provided.
during a National Association of Inter- tions accounts for more than 26
collegiate Athletics female basketball weeks of the annual plan, making it
team comprises more than 6 months of the longest uninterrupted period of
the annual plan, making it the longest INTRODUCTION training throughout the year.
he in-season period for the

T
uninterrupted training “‘block” A typical basketball game consists of
throughout the year. However, no more National Association of Inter-
multiple jumps and landings,
collegiate Athletics (NAIA) col-
than 3 hours per day may be allotted
legiate basketball season typically
for practice, skill work, and training.
begins in late September. It may run
Because of competition, travel, and KEY WORDS:
through early April, depending on
academic obligations, little time may basketball; microdosing; female
whether the team competes in post-
athletes; in-season training; exercise
Address correspondence to Ian J. Bonder, season play for a national champion-
programming
[email protected]. ship (36). NAIA bylaws state that a

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 Female Basketball Microdosed Programming

accelerations and decelerations, cuts at selections, intensities, volumes, and every 2 seconds, accounting for a total
various angles, shuffling, and low- suggestions for daily fatigue monitor- of 800–1,200 total movements per-
intensity recovery periods ing and management. A brief overview formed during a standard game (69).
(10,79,86,92). The numerous bouts of of injuries commonly observed in col- Because of the phosphagen/ATP-PC
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high-intensity activity support basket- legiate female basketball players is pro- systems supplying most energy for
ball’s classification as an anaerobic- vided. Ultimately, this model may be movements lasting approximately 5 sec-
based sport (94). The development of considered a pedagogical approach to onds (91), basketball may be catego-
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aerobic capacity should also be inte- training to assist strength and condi- rized as an anaerobic-based sport (94).
grated as part of the annual plan to assist tioning coaches in designing time- In addition, high-intensity movements
in periods of low-intensity recovery efficient workouts and combating may last as long as 15–20 seconds, facil-
throughout a game (66). Other neces- potential scheduling issues. itating the need to develop anaerobic
sary physiological aspects to include as capacity through improvements in the
part of the strength and conditioning PHYSIOLOGICAL REQUIREMENTS glycolytic energy system (99).
prescription include muscular strength, IN BASKETBALL
Positive adaptations in phosphagen/
power and endurance, flexibility and The competitive and physical ATP-PC and glycolytic energy systems
mobility, and speed, agility, and quick- demands of collegiate basketball may be attained through various
ness drills. The highly athletic nature of require players to perform repeated means. Of note, because of being pre-
basketball comes with an inherent bouts of brief, high-intensity effort scribed in-season, the methods and
necessity to develop well-rounded play- (51). Typical movements performed means used to develop these energy
ers through properly periodized resis- during a game include jumps, landings,
systems should be “basketball specific”
tance training, conditioning activities, accelerations, decelerations, cuts at
to facilitate the greatest degree of trans-
and speed, agility, and quickness drills. numerous angles, and shuffling, inter-
ference to competition (49). The most
The combination of variables listed and spersed with periods of low-intensity
notable forms of training to improve
practice time and skill development recovery (10,79,86,92). The preceding
anaerobic power and capacity in bas-
may leave minimal time for resistance evidence indicates that both the anaer- ketball athletes are repeated sprint abil-
training and conditioning. obic and aerobic bioenergetic path- ity (RSA) and intermittent repeated
To remedy potential time constraint ways should be developed. sprint ability drills (6,39,65). Repeated
issues, a training model referred to as Specifically, the focus should be on sprints of 20–30 meters interspersed
microdosing (MD) could be imple- developing anaerobic and aerobic with approximately 20 seconds of
mented. The MD training model power and capacity (1,91,94,99). Fur- recovery between sprints are indicated
thermore, muscular strength and
increases training frequency (minimum to match the demands of basketball
power development through resistance
of 4–6 total weekly training sessions), (39,65). The inclusion of 1 or 2 changes
training and plyometric activities can
distributes total volume-load over the of direction during each sprint may fur-
improve the ability to jump, sprint,
course of weekly microcycles, and ther develop the athletes’ RSA (6). In
decelerate, and change direction
encourages the athlete to apply more turn, repeated sprint training in-season
effort in training due to an expedited (2,30,105). In addition, improvements may be sufficient stimuli to improve
recovery process (11,31,97). Further- in muscular strength and power, along high-intensity efforts for collegiate-
more, implementing daily monitoring with an added focus on movement aged basketball players (39). Because
as part of training sessions may allow mechanics, range of motion, and pro- of the approximate time needed to
for improved fatigue and load manage- prioceptive capabilities in the lower complete each sprint effort and the
ment, providing the opportunity to extremities may lead to injury reduc- suggested allowable recovery time
tion in the knees, ankles, and low back
make acute changes in volume-load if between sprints, the phosphagen/
(2,20,37,46,58,108). Table 1 summa-
warranted (43,59,106). Ultimately, the ATP-PC and glycolytic systems can
rizes the characteristic movement pat-
utilization of MD training could lead to receive ample attention to maintain
terns, necessary physiological traits,
improved training adaptation, recov- or slightly improve their capabilities.
and common injuries experienced by
ery, and fatigue management through- Thus, a maintenance or improvement
out the season (47,48,52,62,97). female basketball players. may be observed in both anaerobic
power and capacity.
The purpose of this article is to present BIOENERGETIC DEVELOPMENT
an in-season programming and fatigue Previous research indicates that in- Aside from a heavy reliance on anaer-
management model designed to game moderate-intensity to high- obic power and capacity to perform at
induce positive training adaptations intensity movements occur in 6- a high level, low-intensity activity
while using tactics to expedite recov- second increments, followed by an accounts for approximately 60% of live
ery. Program design is based on phys- average of 22 seconds of recovery time game action (69). Aerobic capacity
iological traits inherent to basketball (1). Furthermore, a change in the type development is warranted to facilitate
and will include prescribed exercise of movement performed may occur recovery between bouts of high-

396 VOLUME 45 | NUMBER 4 | AUGUST 2023

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 Table 1
Summary of basketball-specific movements, traits, and injuries

Common movement patterns/basketball-specific skills Necessary physiological traits Common injuries

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Jumps and landings Anaerobic power and capacity Often

“noncontact”
Acceleration and deceleration Aerobic capacity
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Change of direction Upper-body and lower-body strength, power, and Knee (ACL)
Lateral shuffling endurance Ankle
Agility and quickness Shoulder
Low back
Elbow

intensity activity while minimizing the neural inhibition (8,17,94,99). Muscular considerations should be given to exer-
physiological response to fatigue power is the production of maximal cise selection, volume, intensity, and
(42,66,69). More specifically, guards force developed at high velocities over total volume-load. Thought should be
and starting players should attain the a brief time (29) and measured in watts. given to how the preceding variables
highest aerobic capacity levels to sus- Variables affecting power output in can be manipulated to improve or
tain optimal levels of play (87). A com- female athletes include the type of mus- maintain strength, increase individual
monly used method of improving cle action, time available to move, utili- peak and maximal power, decrease
aerobic capacity levels includes short- zation of stored elastic energy, muscle injury risk, and concurrently improve
sided conditioning games. Game for- fiber type and makeup, and ability to take player readiness through daily and
mat may be set from 2 versus 2 up to advantage of and efficiently use the weekly fatigue monitoring assessments
4 versus 4 with both altered court stretch-shortening cycle (21,29,43). (55,87,106).
dimensions and rule formatting Because of strength serving as the foun- Exercises most often prescribed to
changes (32,59). In addition, short- dation for power development, both improve strength and power are com-
sided conditioning games are encour- traits should receive attention in a well- pound, multijoint movements per-
aged as a form of in-season condition- designed strength and conditioning pro- formed on a stable surface to ensure
ing (33) and may be used to improve gram (30). In addition, athletes with 1 the highest degree of transferability
tactical movement and game skills (32). year or more of consistent, regimented (49,88). Each of the movements
resistance training may benefit from selected to improve strength and
FACTORS AFFECTING MUSCULAR maintenance of strength while focusing
STRENGTH AND POWER power share common volume assign-
on continued power development (98). ments of 1–5 repetitions per set, per-
DEVELOPMENT
Muscular strength is a physiological con- When designing weekly microcycles, formed over 2–6 total sets (88).
cept of force output that may be altered numerous variables must be consid- Differences in training for strength,
in female athletes by attentiveness to ered to improve or maintain strength peak power, and maximal power
muscular density and cross-sectional and increase “basketball-specific” peak become apparent in prescribed inten-
area, motor unit synchronization, and and maximal power. Appropriate sity and total volume-load per exercise.

Table 2
Suggested daily fatigue monitoring methods
Fatigue monitoring method Basketball-specific skill Physiological traits Suggested measurement device

5-20-meter sprint Acceleration Anaerobic power/repeated sprint Handheld timing device

ability (RSA)
Pro Agility Change-of-direction Agility/quickness Handheld timing device
t Test ability
Illinois Agility test
“Grip” test Muscular strength Upper-body strength Handheld dynamometer
Countermovement jump Jumps and landings Lower-body power Linear position transducer
(CMJ)
Accelerometer
One-step approach jump Switch mat

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 Female Basketball Microdosed Programming

Peak power may be defined as the shoulders (4.6%), and elbows (2.7%) basketball players when compared
point in an exercise producing the (46). Those players experiencing small- with their male counterparts
highest possible power output indi- er external workload quantities (deter- (14,77,78). Common preventative
cated in watts (9). Furthermore, maxi- mined by number of decelerations and interventions to reduce ACL injury risk
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mal power may be defined as the time distance covered per game) have been include strengthening the supporting
just before when maximum sustained observed to display a greater overall tissue and stabilizing musculature
velocity declines (28,85). The mainte- injury risk (p , 0.01) (22). Finally, play- about the knee (2). In addition, imple-
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nance and improvement of previously ers experiencing upper-extremity menting jumping and landing pro-
acquired strength have been observed injuries were reported to have a higher grams to foster improvement in
in athletic populations using 80–85% of overall incidence of low-back pain movement mechanics while subjecting
1 repetition maximum (1RM) (76). (adjusted odds ratio 5 7.86; confidence the joint to gradually increased force is
By contrast, upper-body and lower- interval 5 95%) (46). Furthermore, recommended (2).
body peak power may be attained at those players experiencing lower- The ankle is also a common injury site
different intensities. Siegel et al. (89) sug- extremity injuries also reported an for female basketball athletes. Basket-
gested that upper-body peak power is increased incidence of associated low- ball players are 5 times more likely to
improved in the range of 40–60% 1RM, back pain (odds ratio 5 6.21; confi- suffer further injury to a previously
while lower-body peak power may be dence interval 5 95%) (108). injured ankle, leading to approximately
improved with intensities between 50 The rate of anterior cruciate ligament 72% of those athletes incurring further
and 70% 1RM. Previous investigations (ACL) injuries when training colle- trauma and chronic instability issues
suggest that maximal power may be giate female basketball players is of (73). Common mechanisms of injury
improved using intensities as high as particular concern. Compared with include not completing a warm-up
90% 1RM (28,68). From the preceding men, women face a nearly 3.5 times before competition, minimal dorsiflex-
information, a conclusion can be drawn greater risk of an ACL tear (78). Benis ion capabilities, and balance impair-
regarding total volume-load used in the et al. (13) reported that 18.4% of all ments (73). Aside from strengthening
development and maintenance of athletes from a total subject pool of the joint and increasing range of
strength and power. Because of a higher 352 female basketball players experi- motion about the ankle, proprioceptive
percentage of 1RM used for exercises enced an ACL tear with an average training programs have shown promise
prescribed to improve or maintain age of 16–24 at first injury occurrence. in limiting ankle injury occurrence in
strength than those implemented for In addition, owing to high rates of female basketball players by 35%
power, and repetitions per set being injury, the ankles warrant focused through improvements in neuromus-
nearly equal, total calculated volume- attention in strength and conditioning cular control (20,37). As a discussion
load will be greater for strength-based programs. Yabe et al. (108) suggested on the different types of proprioceptive
movements than those prescribed for that strengthening the musculature and exercises is outside the scope of this
power development. connective tissues supporting the ACL article, readers are encouraged to
and ankle could lead to a decreased review the study by Eils et al. (37) for
incidence of low-back pain (25.8% with an in-depth description of the specific
SUMMARY OF COMMON INJURIES
lower-extremity pain vs. 5.3% without exercises included in the propriocep-
Competitive basketball comes with an lower-extremity pain). tive training program. The 6 proprio-
inherent injury risk that may not be ceptive exercises included were
eliminated. However, a brief literature Further investigation into common completed barefoot, as separate sta-
review provides examples of com- injury mechanisms experienced by tions, with athletes spending 45 sec-
monly affected joints, providing female basketball players may provide onds on each exercise and a 30-
strength and conditioning coaches more insight into prescribing appropri- second rest period between exercises.
with valuable information to design ate, directed programming to reduce Participants were instructed to go
programming to minimize injury risk. injury risk. ACL injuries in female ath- through each station twice, amounting
The lower extremities, particularly the letes are often classified as “noncon- to 15 minutes of total work. Incorpo-
knees (40.2%) and ankles (38%), are tact” resultant of planting the foot rating the mentioned training methods
the most often injured joints in female from a cut or change of direction, during in-season microcycles may
basketball athletes (90). Players fre- jumping and landing, and acceleration reduce ACL and ankle injuries, making
quently experienced sprains and strains and deceleration forces (58). The athletes more readily available for prac-
to the tendons and ligaments of lower- mechanism of injury is suggested to tice and competition.
body joints, along with the added pos- be due to excess compressive axial
sibility of experiencing stress fractures forces on the tibiofemoral joint and a
(72). Common upper-extremity injury greater Q-angle (the angle measure- NAIA COMPETITION CALENDAR
sites in female basketball athletes ment from the anterior superior iliac The NAIA’s foundations are rooted
include the low back (12.9%), spine to the midpatella) in female in creating a national basketball

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Figure 1. Pro agility test. May change starting direction to sprint to the left first.

tournament for small colleges and uni- amount of time may be available to repeated bouts.” The use of MD as a
versities in the 1930s (71). Since then, it devote to physical development and programming methodology was first
has grown to be a large governing body training to improve performance while referenced in the literature in 2015 by
overseeing the competition of approx- reducing injury risk. By implementing Kilen et al. (60), with their experimen-
imately 60,000 student athletes (71). MD programming methodology, tal subjects referred to as a “microtrain-
NAIA institutions are allotted 28 potential time constraints and limita- ing” group. MD training sessions are
scheduled games (starting in the tions could be averted. recommended to be no longer than
2022-2023 season), 2 exhibition con- 20–30 minutes in length (56,60). Fur-
tests, and 3 total hours of practice time OVERVIEW OF MICRODOSING thermore, past literature suggests that
per day, including strength and condi- PROGRAMMING METHODOLOGY MD programming may best be used
tioning sessions. If eligible, postseason MD is borrowed from the field of with athletes of advanced training
play will extend the length of the sea- pharmaceuticals and is defined as status (15,52). Advanced athletes are
son. This time accounts for more than “the subpharmacological administra- defined as those individuals possessing
half of the calendar year, potentially tion of an investigational drug” (63). 1 year or more of consistent partici-
making it the longest uninterrupted When applied to strength and condi- pation in a strength and conditioning
training block throughout the annual tioning and sports performance, Cuth- routine at a frequency of 3–4 times per
plan. Taking the competition calendar, bert et al. (31) defined MD as “the week (88). Since 2015, numerous
practice and travel time, and academic division of total volume within a micro- publications have investigated the
obligations into account, a sparse cycle, across frequent, short duration, effects of increased training frequency

Figure 2. t Test. If starting on the right side of cone A, sprint to cone B and shuffle first to the right to cone C, finish with a backpedal
on the left side of cone A after shuffling left from cone C to cone D, and vice versa if starting on the left side of cone A.

399
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 Female Basketball Microdosed Programming

with those completing their prescribed

total volume-load in a single training
session (60). From these results, an
inference can be made that training
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may be distributed more frequently

throughout the week without an
observed decrease in physiological
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adaptation if necessary.
Further developments reported
through the use of MD programming
include increased muscular hypertro-
phy (p , 0.05), improved upper-body
and lower-body strength (p # 0.022;
p # 0.008), and positive neuromuscular
adaptations (p , 0.01) leading to greater
production of power (31,47,56). In addi-
tion, of paramount importance to
strength and conditioning coaches, an
increase in training frequency and
Figure 3. Illinois Agility test. Start in a prone position, following the direction of the reduction in time spent exercising per
arrows to the finish cone; center cones are to be run in a figure 8 pattern;
session are suggested to accelerate indi-
reverse the direction of the arrows indicated in the diagram if starting on
vidual recovery (p , 0.05) and poten-
the right outermost cone; 3.3 m between all 4 center cones; and 5 m
between the start and finish cones. tially encourage more effort put forth by
the athlete during the workout (11,97).
The positive development of basketball-
and time-efficient exercise programs of shorter, more frequent workouts specific skills (jumping and landing,
(4,11,16,56). Although MD is a rela- with decreased per session length. acceleration and deceleration, lateral
tively new reference terminology, Beginning with the warm-up, Iversen shuffling, and change-of-direction abil-
dividing total volume over a micro- et al. (56) suggested there is little sup- ity) may be observed by improving the
cycle by increasing training frequency porting evidence for including a gen- physiological qualities mentioned.
is a strategy that has been used for eral warm-up. Conversely, they Thus, 2 principal benefits of implement-
many decades. recommend using submaximal weights ing MD programming in-season include
Before 2015, the strategy of increasing or movements as a form of specific, potentially accelerated individual recov-
weekly training frequency was com- dynamic preparation for the upcoming ery and mitigating fatigue while concur-
monly referred to as split-training. In workout because these have been rently improving sports performance.
contrast to MD, split-training distrib- shown to improve both strength and
METHODS OF DAILY FATIGUE
utes daily volume-load, not only power output. Concerning the cool
MONITORING AND MANAGEMENT
throughout the week but also over down, numerous studies have indi-
Numerous studies recommend in-
the course of a day. Split-training has cated it does not provide the intended
season monitoring to determine indi-
been implemented and investigated effects of reduced muscle soreness, vidual workload and fatigue levels
with female athletes (47), weightlifters delivers little in the way of injury reduc- (34,38,74,84). Implementing multiple
(48,62), American football players (52), tion, and provides minimal benefit to daily training sessions allows for sev-
and bodybuilders (82). At a maximum, improve flexibility or mobility eral methods for monitoring and man-
the Bulgarian training system for (3,50,64,100). Furthermore, pending aging fatigue. Whichever method is
weightlifters incorporates up to 6 daily exercises are performed through a full chosen, it must be valid and reliable
training sessions, with each workout range of motion, additional flexibility to provide useful information (106).
separated by as little as 30 minutes of and mobility movements may not be Because of the shortened length of
rest (62). This information indicates necessary because resistance training is each workout, daily monitoring meth-
that MD could be considered as a form a suitable replacement for static ods must provide immediate feedback
of split-training; however, not the same stretching (70). Thus, the cool down and require little set-up. Moreover,
because MD workouts are not neces- will not be included as part of MD incorporating fatigue management
sarily split throughout a day. training sessions. Most notably, no sig- protocols at the onset of a training ses-
Past research on MD, split-training, nificant differences were reported in sion may allow coaches to acutely re-
and increased training frequency pro- groups using shorter training sessions adjust daily training volume or
vides valuable insights into the benefits at an increased frequency compared intensity based on the results of each

400 VOLUME 45 | NUMBER 4 | AUGUST 2023

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 acceleration, jumping and landing
mechanics, agility, quickness, strength,
and power. Decrements in any of the
preceding variables may indicate inade-
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quate recovery, thus hindering perfor-

mance in practice and competition.
Beginning with acceleration, 5- to 20-
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m sprints should be used for evaluation

(34,105). Measurements of 1.3–7.3%
below baseline have been noted post-
training, with practitioners recommen-
ded to pay attention to a 10% decrease
in performance as a sign of fatigue and
under-recovery (34,95). For simplicity
sake, using handheld timing devices
such as a stopwatch is sufficient to indi-
cate a valid assessment, provided the
coach has experience with this timing
Figure 4. (A) Grip test with a handheld dynamometer (side view) and (B) grip test with method. Agility tests may also be com-
a handheld dynamometer (front view). pleted using handheld timing devices.
Valid and reliable field tests imple-
measurement. Fatigue measurements and bioenergetic systems are most rel- mented with basketball athletes
may also be provided to the head bas- evant to high performance in basketball include the Pro Agility, t test, and Illi-
ketball coach to determine which ath- and allow for the greatest transference nois Agility Test (7,41,101) Specifically,
letes need more rest before practice of training and conditioning. Further- time on the t test is suggested to be a
and competition. more, exercises selected that are not predictor of increased playing time
Numerous fatigue monitoring methods relevant to basketball could disturb (p # 0.05), while performance on the
are available if necessary and may be coordination and motor patterns neces- Illinois Agility Test (r 5 0.42; p , 0.05)
incorporated during resistance training, sary for optimal in-season performance may be indicative of improvements
conditioning, and sport-specific skill (25,110). In looking at the elements related to speed (41,45).
development sessions. When selecting listed in Table 1, a thorough under- A simple and economical method of
which monitoring methods will be im- standing of the daily fatigue monitoring daily strength assessment may be com-
plemented, a review of the needs anal- methods that could be included in train- pleted with the implementation of a
ysis may also be necessary. The needs ing may be accomplished. Fatigue man- “grip test” using a hand grip dynamom-
analysis should indicate which skills agement methods should include eter (93). Using a hand grip dynamom-
eter provides an easy to use, valid, and
reliable assessment method to detect
changes in individual muscular
strength during the season (93). Thus,
consistent measurement of “grip”
strength throughout the season may
be used to monitor and evaluate daily
individual player responses to training,
practice, and competition demands.
Because of jumps and landings occurring
at an average rate of 40–60 times per
game (69), the ability to assess lower-
body power while concurrently evaluat-
ing jumping and landing mechanics by
way of a countermovement jump (CMJ)
or 1-step approach jump is indicated as a
valid and reliable assessment method
Figure 5. (A) CMJ test using an accelerometer (initial countermovement), (B) CMJ test (34,59,102). Decrements of 12.6–19.6%
using an accelerometer (jump), and (C) CMJ test using an accelerometer from baseline jump height may indicate
(end position). neuromuscular fatigue in female athletes

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 Female Basketball Microdosed Programming
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Figure 6. (A) One-step approach jump using a switch mat (start position), (B) 1-step approach jump using a switch mat (lead step
in), (C) 1-step approach jump using a switch mat (before jump), and (D) 1-step approach jump using a switch mat (end
position).

(34,83,95). Furthermore, decreases in IN-SEASON PROGRAMMING distributing prescribed total volume-

baseline jump height could signal During the in-season period, sport load over 4–6 short (20–30 minutes
mounting fatigue and be an indicator practice and competition will ulti- in length) workouts, fatigue may be
of temporarily limiting external stresses mately take precedent over resistance better managed, encouraging greater
imposed on the player. Jump height may training sessions (88). In relation to individual effort (97). The suggested in-
be measured by way of several econom- NAIA basketball, this period may com- season programming model uses MD
ical instruments requiring little time to prise 6 months or more of the annual methodology and will permit more
setup. Instruments suggested for measur- plan (71). During this time, players are daily practice time devoted to improv-
ing jump height include linear position limited to 3 total hours of training per ing sport skill.
transducers, accelerometers, and switch day, including practice, skill develop-
mat devices (95,109). The initial recommendations for in-
ment, and resistance training (71).
season training were centered on indi-
Resistance training could become a
Because of MD methodology benefit- vidual sport athletes (such as tennis,
low priority with limited time to spare
ting athletes from a lower daily volume triathlon, and sprinting) with short
during the season. By dividing the total,
prescription, the use of daily sprint, seasons and a goal of maintaining
planned resistance training volume-
agility, or jump tests to assess fatigue strength and physical fitness character-
load over a week between shorter,
—provided they are microdosed appro- istics (31,88). However, as an NAIA
more frequent sessions, the ability to
priately—can potentially lead to a basketball season may last up to 6
practice longer per day becomes
reduction of injuries and improvement months or longer, this approach may
apparent.
in individual fatigue levels. Further- not be appropriate because it would
more, if proper recovery procedures Sheppard and Triplett (88) suggested leave little time during the annual plan
such as appropriate amounts of sleep, that advanced, in-season athletes may for physical development. When
no alcohol, and sound nutritional guid- complete between 1 and 3 resistance designing the in-season program,
ance are in place, the athlete will expe- training workouts per week. Further- numerous training modes are recom-
rience an overall benefit from this more, Bompa and Buzzichelli (15) sub- mended as beneficial to improve bas-
regimen (27,35,57,104). Table 2 sum- mitted that a traditional training ketball performance. Possible methods
marizes the recommended daily mon- session may last 60–120 minutes and of improvement include weekly accen-
itoring methods and the variables that consist of an introduction, warm-up, tuated eccentric overload squats (44),
may be used to address. In addition, main body of training, and cool down. optimal load and modified complex
Figures 1–3 are instructional diagrams However, Sheppard and Triplett also training (40), plyometric training
for each of the 3 agility tests listed in mentioned that split-training (for (18,26), use of the repetitions in reserve
Table 2. Figures 4–6 provide images of which MD may be considered a deri- method (5), and RSA training (39).
select daily fatigue monitoring meth- vation) allows for more work to be Although an in-depth discussion on
ods; not pictured is the use of a linear performed without an excess increase each of the methods listed is outside
position transducer. in per session training time (88). By the scope of this article, a brief

402 VOLUME 45 | NUMBER 4 | AUGUST 2023

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 Table 3
In-season microcycle example with no competitions during the week
Day 1
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Ballistic/plyometric and power focus (morning)

A-skips-B-skips: 2 3 20 yards each
Pogo jumps: 2 3 10 yards
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CMJ using an accelerometer (daily readiness/fatigue assessment): 5 3 1

Barbell complex: Shoulder press-RDL-bent over row-upright row 2 3 5 reps each
Midthigh clean pull: 4 3 2 @ 50% 1RM
Hurdle hops (3—highest to lowest): 2 3 2
Basketball practice (afternoon)
Day 2
Strength focus (morning)
Bodyweight push-ups: 2 3 10
Inverted bodyweight barbell rows: 2 3 10
Handheld dynamometer—grip test (daily fatigue/readiness measurement): 3 2 each side
Standing barbell shoulder press: 3 3 3 @ 85% 1RM (estimated)
Chin-ups: 3 3 526
Basketball practice (afternoon)
Day 3
Basketball practice (afternoon)
Barefoot proprioceptive training before practice
Day 4
Speed focus (morning)
Warm-up: 50-yard jog—high knees 20 yards—walking lunge to in-step 20 yards—bounds 20 yards 3 2
20-m sprints: 4 3 1 building to 80% max effort
10-m sprints (daily fatigue/readiness measurement): 4 3 1 using a handheld timing device
3-Point arc curvilinear sprints: 3 3 3 each way
Basketball practice (afternoon)
Day 5
Ballistic/Plyometric and power focus (morning)
A-skips-B-skips: 2 3 20 yards each
Pogo jumps: 2 3 10 yards
CMJ using an accelerometer (daily readiness/fatigue assessment): 5 3 1
Barbell complex: Shoulder press-RDL-bent over row-upright row 2 3 5 reps each
Midthigh clean: 3 3 3 @ 85% 1RM
Barbell jump squat: 3 3 3 @ 20–30% 1RM
Overhead medicine ball toss: 4 3 3
Basketball practice (afternoon)
Day 6
Strength focus (morning)
Warm-up: 50-yard jog—high knees 20 yards—walking lunge to in-step 20 yards—bounds 20 yards—skips for height 20 yards 3 2
Handheld dynamometer—Grip test (daily fatigue/readiness measurement): 3 2 each side
Safety squat bar hand-assisted squats: 3 3 3 @ 90% 1RM
Barbell RDL: 3 3 5
Dumbbell reverse lunge: 3 3 3 each leg
Reverse hyperextension machine: 3 3 8
Basketball practice (afternoon)
Day 7
Basketball practice (afternoon)
Barefoot proprioceptive training before practice

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 Female Basketball Microdosed Programming

Table 4
In-season microcycle example with 1 competition during the week
Day 1
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Ballistic/Plyometric and power focus (morning)

Full court jog: 3 3
A-skips-B-skips: 2 3 20 yards each
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Pogo jumps: 2 3 10 yards

CMJ using a switch mat (daily readiness/fatigue assessment): 5 3 1
Barbell complex: Shoulder press-RDL-bent over row-upright row 2 3 5 reps each
Midthigh snatch high-pull: 5 3 2 @ 50% 1RM
Depth jumps (18$–24$ box): 3 3 2
Basketball practice (afternoon)
Day 2
Strength focus (morning)
Warm-up: 50-yard jog—high knees 20 yards—walking lunge to in-step 20 yards—bounds 20 yards—skips for height 20 yards 3 2
Handheld dynamometer—grip test (daily fatigue/readiness measurement): 3 2 each side
Barbell front squat: 4 3 2 @ 90% 1RM
Barbell RDL: 3 3 3
Dumbbell forward lunge: 3 3 3 each leg
Reverse hyperextension machine: 3 3 8
Basketball practice (afternoon)
Day 3
Basketball practice (afternoon)
Barefoot proprioceptive training before practice
Day 4
Strength focus (morning)
Bodyweight push-ups: 2 3 10
Suspension trainer rows: 2 3 12
Handheld dynamometer—grip test (daily fatigue/readiness measurement): 3 2 each side
Standing barbell shoulder press: 4 3 2 @ 80–85% 1RM (estimated)
Chin-ups: 3 3 426
Barbell bent-over rows (off safety pins set at knee height): 3 3 5
Basketball practice (afternoon)
Day 5
Travel day
Barefoot proprioceptive training at hotel
Day 6
Power focus (morning) film/walk-through
Bodyweight squats: 2 3 10
Bodyweight lateral lunge: 2 3 6 each leg
CMJ (continuous): 3 3 3
Midthigh hang clean: 3 3 3 @ 50–55% 1RM
Medicine ball slams: 3 3 5 (light medicine ball)
Game (evening)
Day 7
Rest/recovery/regeneration

overview of each method and results completed 1 session per week without Findings from Freitas et al. (40) suggest
are provided. reports of patellar tendinopathy and that optimal load training yielded small
statistically significant improvement improvements in sprint (1.6% 6 1.6%)
Beginning with accentuated eccentric in CMJ scores (p # 0.05) over the and change-of-direction abilities (3.0%
overloaded squats, participants 24-week in-season program (44). 6 3.2%) while modified complex

404 VOLUME 45 | NUMBER 4 | AUGUST 2023

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 Table 5
In-season microcycle example with 2 competitions during the week
Day 1
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Strength focus (morning)

Bodyweight push-ups: 2 3 10
Suspension trainer rows: 2 3 12
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Handheld dynamometer—grip test (daily fatigue/readiness measurement): 3 2 each side

Standing barbell shoulder press: 3 3 4 @ 70–75% 1RM (estimated)
Chest supported dumbbell rows: 3 3 5
Basketball practice (afternoon)
Day 2
Film/walk-through (morning)
Barefoot proprioceptive training before film/walk-through
Game (evening)
Day 3
Basketball practice (afternoon)—no training
Day 4
Ballistic/plyometric, strength and power focus (morning)
Full court jog: 3 3
A-skips-B-skips: 2 3 20 yards each
Pogo jumps: 2 3 10 yards
CMJ using a switch mat (daily readiness/fatigue assessment): 5 3 1
Barbell complex: Shoulder press-RDL-bent over row-upright row 2 3 5 reps each
Midthigh snatch high-pull: 3 3 2 @ 50% 1RM
Safety squat bar hand-assisted squats: 3 3 3 @ 90% 1RM
Band-assisted jumps: 3 3 4
Basketball practice (afternoon)
Day 5
Travel day
Barefoot proprioceptive training at hotel
Day 6
Light, movement focus/film/walk-through (morning)
Dumbbell goblet squats: 3 3 5
Dumbbell step-ups: 3 3 3 each leg
Dumbbell lateral lunge: 3 3 3 each leg
Bodyweight push-ups: 2 3 8
Bodyweight inverted barbell rows: 2 3 8
Game (evening)
Day 7
Rest/recovery/regeneration

training produced moderate improve- 4% (p # 0.001; 11.62 seconds 6 0.60 to sprinting, particularly at 15-m per
ments in change-of-direction abilities 11.16 seconds 6 0.48 seconds) (18,26). sprint, yielding an overall 9.4%
(3.0% 6 2.0%). Each group observed The repetitions in reserve method pro- decrease in total sprint time (39).
by Freitas et al. (40) used loads of less vided a broad range of improvement
than 85% 1RM. In-season plyometric (1.3–43.9%) in tests to assess jumping, In addition to the methods listed, sound
training yielded statistically significant sprinting, and agility (5). Finally, RSA resistance training principles should
improvements in drop jump height training is suggested for use in-season remain in place. Concerning exercise
(p , 0.05), modified Illinois Agility Test due to its potential to improve anaer- selection, priority should be placed on
(p 5 0.041), and t test performance by obic power and high-intensity interval using compound, multijoint movements

405
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 Female Basketball Microdosed Programming

Table 6
In-season microcycle example with 3 competitions during the week
Day 1
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Power focus (morning)

Warm-up: Full court jog—high knees 20 yards—walking lunge to in-step 20 yards—bounds 20 yards—skips for
height 20 yards 3 1
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Barbell complex: Shoulder press-RDL-bent over row-upright row 1 3 5 reps each

Midthigh snatch high-pull: 3 3 2 @ 30% 1RM
Concentric focused hex-bar deadlift: 3 3 2 @ 50–55% 1RM (estimated)
Medicine ball slams: 3 3 5 (light medicine ball)
Game (evening)
Day 2
Strength focus (morning)
Bodyweight push-ups: 2 3 8
Suspension trainer rows: 2 3 8
Handheld dynamometer—grip test (daily fatigue/readiness measurement): 3 2 each side
Push press: 4 3 2 @ 85% 1RM
Barbell bent-over rows (off safety pins set at knee height): 3 3 3
Resistance band high rows: 3 3 8
Basketball practice (afternoon)
Day 3
Travel day
Barefoot proprioceptive training at hotel
Day 4
Game day—morning film/walk-through—no training
Game (evening)
Day 5
Basketball practice (afternoon)
Barefoot proprioceptive training before practice
Day 6
Light, movement focus/film/walk-through (morning)
Dumbbell goblet squats: 3 3 5
Dumbbell step-ups: 3 3 3 each leg
Dumbbell lateral lunge: 3 3 3 each leg
Medicine ball overhead throws: 3 3 3
Bodyweight inverted barbell rows: 2 3 8
Game (evening)
Day 7
Basketball practice (afternoon)—no training

due to the ability to be time-efficient and particular, the barbell back squat 1RM Regarding volume and intensity pre-
train multiple muscle groups simulta- (r 5 0.89–0.92) has previously been scription, the 2 traditional program-
neously (56,88). Examples of common shown to have a high correlation to play- ming models often presented in the
multijoint exercises used in a ing time for collegiate basketball players literature include linear and undu-
basketball-specific resistance training (53). Extending the investigation by lated/daily undulated loading. Linear
program include variations of weightlift- Hoffman et al. (53), a statistically signif- loading is defined by a steady increase
ing movements (snatch, clean, and jerk), icant relationship (p , 0.05) between in intensity coupled with a decrease in
bilateral and unilateral squats, deadlift barbell back squat 1RM and 5- and 10- volume leading to competition (19). By
and variations, and overhead and hori- m sprints was reported by Chaouachi contrast, undulated/daily undulated
zontal pressing and pulling (80). In et al. (25). loading implements frequent variations

406 VOLUME 45 | NUMBER 4 | AUGUST 2023

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 in training intensity and volume, with training volume and intensity to limit training methods may aid in injury
the overarching goal of reducing symp- exercise-induced fatigue and thus prevention. Furthermore, positive
toms of overtraining and fatigue (19). encourage greater individual effort dur- changes in jumping, sprinting, and
The daily undulated programming ing basketball-related activities. Tables change–of-direction ability may be
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model suggests alterations within each 3–6 provide sample weekly microcycles experienced while concurrently ele-
microcycle to optimize the total work for in-season training and fatigue mon- vating player readiness levels.
performed while improving strength. itoring based on competition taking
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When applying any of the weekly micro-

Results from the study by Rhea et al. place zero, 1, 2, or 3 times during the
cycle templates provided in Tables 3–6,
(81) suggest superior improvements in week. Should a match occur in the
care should be taken to prescribe move-
upper-body and lower-body strength morning or early afternoon, and due
ments and exercises to the individual
may be experienced by college-aged to the ability of well-trained athletes
needs of each player. In addition, as col-
athletes using daily undulated loading to quickly recover from the physically
legiate female basketball players face a 3.5
patterns (28.78 and 55.78%, respec- stressful demands of competition and
times greater risk of an ACL rupture (78),
tively) when compared with linear training (35), an MD training session
priority should be placed on exercises that
loading (14.37 and 25.61%, respec- is still appropriate, provided volume
will strengthen and stabilize the structures
tively). Furthermore, daily variations and intensity are adjusted accordingly.
comprising that joint. Furthermore, effec-
in intensity and volume have success- Although no single method will be tive movement and injury prevention
fully been included as part of an in- used exclusively, combined with methods are recommended for the
season training program to facilitate accepted resistance training methods ankles, low-back, shoulders, and elbows
improvements in strength, power, to improve strength and power, the due to common injury sites (46,90). Mus-
jumping, sprinting, and agility for ath- preceding methods may be used to cular strength and power developments
letes competing in basketball, soccer, develop basketball-specific attributes may be observed by applying various
baseball, volleyball, and handball concurrently. In-season improvement compound, multijoint exercises over a
(18,23,26,39,40,44,67,98,107). may be observed in relation to broad range of intensities in a daily undu-
repeated jump and sprint performance, lating fashion. In addition, implementing
A wide range of intensities may be pre-
agility, and injury prevention, resultant any fatigue management protocols pre-
scribed by implementing daily undu-
of improving individual muscular sented during training may allow practi-
lated loading. When performing
strength and power. tioners to acutely adjust daily prescribed
ballistic exercises, 0–50% of 1RM is sug-
gested as a guideline, while 40–90% of volume and/or intensity based on the
1RM is recommended when perform- PRACTICAL APPLICATIONS measurement results. Each measurement
ing various weightlifting exercises to The information presented provides a may then be relayed to the head basket-
promote improvements in rate of force high-level overview of the complexity ball coach so they can determine, on an
development, strength, and peak and involved when devising in-season pro- individual basis, which athletes need more
maximal power (28,30,68,89). Total gramming over the course of an NAIA rest before practice and competition. As
training volume per microcycle should basketball season. When considering the the head strength coach is in a position of
be kept low to ensure athletes can ade- 52-week annual plan, the in-season authority in any collegiate athletic pro-
quately recover, minimize training- period is the longest uninterrupted train- gram, and athlete feedback is necessary
induced fatigue, and contribute to ing block throughout the competition for performance improvements, especially
greater on-court performance (12). Fur- calendar. However, restrictions on daily on game day, it is the coach’s responsibil-
thermore, daily intensity and/or volume total practice and training time coupled ity to educate the athletes. Although it is
increases should be carefully planned with competition, travel, and academic not common to workout on the same day
around the weekly competition sched- obligations may make in-season resis- as competition, research suggests that
ule to facilitate optimal individual read- tance training a low priority. training and practice do not have a neg-
iness levels. In addition, owing to the ative effect on in-game performance if
To remedy potential time limitations
ability to assess individual daily fatigue microdosed correctly (35,54). Once a
imposed on strength and conditioning
and readiness during training, vital strength and conditioning coach can
coaches, MD methodology and pro-
information is available to accurately demonstrate the preceding suggestion
gramming applications have been ex-
adjust planned training volumes and through experience, minimal pushback
pounded on. The training and daily
intensities as needed. This benefit is fur- from the athlete will occur. Ultimately,
fatigue monitoring methods may be
ther extended to the head basketball injury occurrence may be minimized
implemented to improve several phys-
coach as the practitioner can also con- while contributing to improved sports
iological components necessary for
sider the planned emphasis and drills for performance.
sustaining performance throughout
practice. Based on the perceived inten- the season. The evidence suggests that Finally, as the defining measure of a well-
sity of scheduled practice drills, the in-season muscular strength and structured strength and conditioning pro-
strength coach may further adjust daily power development through various gram should be reflected during

407
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 Female Basketball Microdosed Programming

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