Assessment & Program Strategies:

Basketball

Basketball
Note: For the purposes of this content, the basketball programming will be a methodology
shared across “bigs” (centers and forwards) and “smalls” (guards). Through years of clinical
application of the OPT™ model with basketball players, from youth leagues through the
professional association, there has not been a need to treat the athletes differently from a
strength and conditioning aspect. At a fundamental level, all positions on the court experience
the same movement patterns and energy expenditure demands; therefore, we will focus on how
the OPT™ model can be used for all basketball positions alike. If an individual needs to modify
the model based on the athlete’s needs, then it is very appropriate to do so based on the
assessment process and the goals set for the athlete.

General Information (Mclay et al., 1994a & 1994b)

Demands of the Sport
Jumps Classification • Low: A shot or unchallenged rebound
• Medium: Most rebounds, defending jump shots, and a jump shot
• High: Maximal or near maximal as would occur with a dunk,
blocked shot, or a challenged jump shot

Jumps in a Game • Low: 30%

• Medium: 45%
• High: 25%

Average Number of • Guards: 55

Jumps per Game: 70 • Centers: 83
• Forward: 72

Ground Reaction Forces • Running:

o Vertical: 3 × Body Weight (BW)
o Anterior/Posterior: 0.5 × BW
o Mediolateral: 0.25 × BW
• Vertical Forces:
o Starting: 0.8 × BW
o Lay-up Landing: 8.9 × BW
o Stopping: 2.7 × BW
o Cutting: 3.0 × BW
• Anterior/Posterior Forces:
o Stopping: 1.3 x BW
• Mediolateral Direction:
o Shuffling: 1.4 x BW
Assessment & Program Strategies:
Basketball
Activity Information (Gambetta, 1999)
Demands of the Sport
Total Game Time • 4 × 12-minute quarters
(Professional): • 15-minute halftime
48 minutes • 2 minutes between quarters

Activity Type • Walking or Standing: 4 minutes

• Jogging: 4 minutes
• Running: 4 minutes
• Sprinting: 3 minutes
• Shuffling (low to medium intensity): 9 minutes
• Shuffling (high intensity): 2 minutes
• Jumping: 41 seconds

Movement • While the ball is in play, a change in movement category

happens every 2 seconds
• There are 1,000 different movements during a game
• 28% of all court time is spent in strenuous exertion
• Intense activity occurs for 13–14 seconds at a time
• 105 intense activities per game, every 21 seconds
• 31% of the game is devoted to side-to-side movements (66%
of these movements are intense efforts)
• Individual shuffle movements are 1–4 seconds in duration
• Sprints are 1–5 seconds in duration
Assessment & Program Strategies:
Basketball
Suggested Assessments for Basketball
Assessment Type Assessment Method
Transitional Postural Assessments • Overhead squat test
• Single-leg squat test
• Split squat
• Star excursion balance test

Mobility Assessments (if needed) • Foot and ankle testing

• Lumbo-pelvic-hip complex testing
• Shoulder and spine testing

Dynamic Movement Assessments • Drop jump

• Shark skill test
• Davies test
• Triple crossover hop test

Aerobic test (choose one of the following) • Beep test

• Yo-yo intermittent recovery test

Anaerobic test • 300-yard shuttle run

Muscular Endurance Assessment • Push-up test

• Pull-up test
• Curl-up test

Muscular Strength Assessment • 1–5 RM bench press

• 1–5 RM squat
• Nordic hamstring lower test

Power Assessments • Vertical jump test

o Double leg
o Single-leg
o 15-foot approach (single or two-legs)
• Horizontal broad jump (single-leg)
• Medicine ball soccer throw
• Rotational medicine ball throw test (L & R)

Speed Assessments (norms may not exist for • 40-yard sprint test
the following tests. Use these as objective • ¾ court sprint (baseline to farthest from the
measures of improvement over time) throw line)

Agility Assessments • LEFT (Lower-Extremity Functional) test

• 5-10-5 (Pro agility test)
• 5-0-5 test
Assessment & Program Strategies:
Basketball
Off-Season Goals and Considerations for Basketball
Goals Considerations
• Physical and mental reconditioning • Planning and programming will be based on
• Correcting impaired movement patterns assessment, client goals, and the demand of
based on results of transitional postural the sport
assessments • A systematic off-season plan will incorporate
• Improving range of motion, joint integrated training, including:
stability, and muscle strength & o Core training
endurance o Balance training
o Typical areas of focus for o Plyometric training
enhanced flexibility or range o Speed, agility, and quickness training
of motion include ankle o Integrated resistance training
dorsiflexion, hip internal o Cardiorespiratory training combined with
rotation, rectus femoris, and a proper nutrition plan to maximize
lats. training and recovery
o Typical areas of focus for • An off-season training schedule will be
enhanced strengthening developed by working backward from the
include gluteus medius, commencement of the preseason to allow for
pectineus, gluteus maximus, maximum injury prevention and performance
posterior tibialis, medial gains without the athlete overtraining
gastrocnemius, and core • Opportunities for appropriate rest will be
musculature. provided between workouts
• Improving: • Considerations will include:
o Cardiorespiratory endurance o Basketball conditioning will be as like
(aerobic/anaerobic) the game as possible
o Total body stabilization, strength, o Although the game of basketball is a
and power very dynamic activity, many basketball
• Increasing reaction time, speed, players enter the off-season having
agility, and quickness diminished stabilization mechanisms
that must be trained and reconditioned
• Performance programs will be modified
appropriately, from a volume and exercise
standpoint, to accommodate Basketball-
specific activities to avoid overtraining and
maximize results. Athlete will continue to
increase basketball skill activities as the off-
season progresses
Assessment & Program Strategies:
Basketball
Sample Off-Season OPT™ Basketball Plan (May–September)
JAN FEB MAR- MAY JUN JUL AUG SEP OCT NOV-
APR DEC
IN- IN- IN- OFF- OFF- OFF- OFF- OFF- PRE- IN-
Season Season Season Season Season Season Season Season Season Season
Level Phase
(1) (2) (3) (3) (5)
Corrective X
Stabilization 1 X X
Strength 2 X X
3
4
Power 5 X X X
6

Sample Off-Season Weekly OPT™ Basketball Schedule

Month 1: 3 days/week
MON TUE WED THU FRI SAT SUN
OPT™ Phase Corrective OFF Corrective OFF Corrective OFF OFF
Month 2: 3 days/week
MON TUE WED THU FRI SAT SUN
OPT™ Phase Stabilization OFF Stabilization OFF Stabilization OFF OFF
Endurance Endurance Endurance
Other On-court On-court
conditioning conditioning
Month 3: 5 days/week
MON TUE WED THU FRI SAT SUN
OPT™ Phase Stabilization OFF Stabilization OFF Stabilization OFF OFF
Endurance Endurance Endurance
Total Body Upper Body Lower Body
Other On-court On-court
conditioning conditioning
Month 4: 5 days/week
MON TUE WED THU FRI SAT SUN
OPT™ Phase Power OFF Power OFF Power OFF OFF
Other On-court On-court On-court
conditioning conditioning conditioning
Month 5: 5 days/week
MON TUE WED THU FRI SAT SUN
OPT™ Phase Strength Stabilization Power OFF OFF
Endurance Endurance
Other On-court On-court
conditioning conditioning
Assessment & Program Strategies:
Basketball
Sample Off-Season OPT™ Basketball Programs
Corrective Exercise Training
INHIBIT Sets Reps Time
Myofascial Rolling
Calves 1 30 sec
IT band 1 30 sec
Tensor Fascia Latae 1 30 sec
LENGTHEN Sets Reps Time
Gastrocnemius stretch 1 30 sec
Soleus 1 30 sec
Supine biceps femoris stretch 1 30 sec
ACTIVATE Sets Reps Tempo Intensity Rest
Posterior tibialis strengthening 2 12 4/2/1 0 sec
Single-leg calf raise 2 12 4/2/1 0 sec
Single-leg hip adduction: Pectineus 2 12 4/2/1 0 sec
Single-leg hip abduction: Gluteus medius 2 12 4/2/1 90 sec
INTEGRATE Sets Reps Tempo Intensity Rest
Total Body Step-up, balance to overhead press 2 12 4/2/1 60% 90 sec
Assessment & Program Strategies:
Basketball
Phase I: Stabilization Endurance Training
WARM-UP Sets Reps Time
Myofascial Rolling
Tensor fascia latae 1 30 sec
Piriformis 1 30 sec
Static Stretching
Gastrocnemius stretch 1 30 sec
Kneeling hip flexor stretch 1 30 sec
Standing biceps femoris stretch 1 30 sec
Dynamic Stretching Sets Reps Tempo
Lunge with rotation 1 10 Moderate 0 sec
Medicine ball woodchop 1 10 Moderate 0 sec
CORE & BALANCE Sets Reps Tempo Rest
Side iso-ab 2 15 4/2/1 0 sec
Floor bridge 2 15 4/2/1 0 sec
Single-leg balance reach 2 15 4/2/1 60 sec
PLYOMETRICS Sets Reps Tempo Rest
Box jump-down with stabilization 2 8 Hold 60 sec
landing
SPEED/AGILITY/QUICKNESS Sets Reps Tempo Rest
Speed ladder: Six exercises 2 60 sec
RESISTANCE Sets Reps Tempo Intensity Rest
Total body Step-up, balance to overhead press: 2 15 4/2/1 65% 0 sec
Sagittal plane
Chest Cable chest press 2 15 4/2/1 65% 0 sec
Back Single-leg cable row 2 15 4/2/1 65% 0 sec
Shoulders Single-leg lateral raise 2 15 4/2/1 65% 0 sec
Legs Single-leg Romanian deadlift 2 15 4/2/1 65% 90 sec
COOL DOWN
Myofascial rolling and static stretching
Assessment & Program Strategies:
Basketball
Phase 2: Strength Endurance Training
WARM-UP Sets Reps Time
Myofascial Rolling
IT band 1 30 sec
Piriformis 1 30 sec
Calf 1 30 sec
Active Stretching
Standing adductor stretch 1 10
Standing hip flexor stretch 1 10
Floor lat stretch 1 10
Dynamic Stretching Sets Reps Tempo
Multiplanar lunge 1 10 Moderately fast 0 sec
Squat to overhead reach 1 10 Moderately fast 0 sec
CORE & BALANCE Sets Reps Tempo Rest
Knee-ups 2 12 1/1/1 0 sec
Back extension 2 12 1/1/1 0 sec
Single-leg squat touchdown 2 12 1/1/1 60 sec
PLYOMETRICS Sets Reps Tempo Rest
Power step-ups 2 8 Repeating 0 sec
Butt kicks 2 8 Repeating 60 sec
SPEED/AGILITY/QUICKNESS Sets Reps Tempo Rest
Speed ladder: Six exercises 2 60 sec
Box drill 6 30 sec
LEFT test 2 60 sec
RESISTANCE Sets Reps Tempo Intensity Rest
Total body Optional
Chest Machine press 3 8 2/0/2 75% 0 sec
Cable chest press 12 4/2/1 55%
Back Seated lat pulldown 3 8 2/0/2 75% 0 sec
Standing cable row: alternating arm 12 4/2/1 55%
Shoulders Standing lateral raise 3 8 2/0/2 75% 0 sec
SL DB press 12 4/2/1 55%
Legs Barbell squats 3 8 2/0/2 75% 60 sec
Side lunge to balance 12 4/2/1 55%
COOL DOWN
Myofascial rolling and static stretching
Assessment & Program Strategies:
Basketball
Phase 5: Power Training
WARM-UP Sets Reps Time
Myofascial Rolling
Calf 1 30 sec
Tensor fascia latae 1 30 sec
Piriformis 1 30 sec
Dynamic Warm-up (some athletes may still require static stretching prior to the Dynamic Warm-up)
Lateral tube walking 1 10 0 sec
Prisoner squats 1 10 0 sec
Multiplanar lunge 1 10 0 sec
Leg swings: Front to back 1 10 0 sec
Leg swings: Side to side 1 10 0 sec
MB rotations 1 10 0 sec
Russian twist 1 10 0 sec
Multiplanar hop to stabilization 1 10 60 sec
CORE & BALANCE Sets Reps Tempo Rest
No CORE & BALANCE (incorporated into Dynamic warm-up)
PLYOMETRICS Sets Reps Tempo Rest
No PLYOMETRICS (incorporated into Dynamic warm-up))
SPEED/AGILITY/QUICKNESS Sets Reps Tempo Rest
Speed ladder: Eight exercises 1 60 sec
Box drill 4 15 sec
T-Drill 4 25 sec
Shuttle: Six lengths of basketball court 2 60 sec
RESISTANCE Sets Reps Tempo Intensity Rest
Total body DB squat, curl to overhead press 3 5 Controlled 85% 0 sec
DB snatch 10 Explosive 45% 2 min
Chest DB chest press 3 5 Controlled 85% 0 sec
Cable chest press 10 Explosive 2% of BW 2 min
Back Seated lat pulldown 3 5 Controlled 85% 0 sec
Standing cable row: alternating arm 10 Explosive 2% of BW 2 min
Shoulders Incorporated in total body exercises
Legs Barbell squat 3 5 Controlled 85% 0 sec
Squat jump 10 Explosive 3 min
of BW
COOL DOWN
Myofascial rolling and static stretching
Assessment & Program Strategies:
Basketball
Preseason Goals and Considerations for Basketball
Goals Considerations
• Correcting impaired movement patterns • A systematic preseason plan that
based on results of preseason transitions the athlete from
assessments performance enhancement to injury
• Maintaining: prevention and maintenance of off-
o Physical health (decreases season gains will be developed. This
chance of injury for participation transition should be implemented with
in practice and games, and the consideration that the athlete’s
optimal performance within such sport participation level is increasing
activities) dramatically from what they have
o Range of motion, joint stability, become used to in the off-season.
and muscle strength and • Proper recovery and conditioning should
endurance be applied during this time of increased
o Cardiorespiratory endurance activity will be provided
(aerobic/anaerobic) • Consider the exercise volume of injury
o Total body stabilization, prevention and performance training
strength, and power based on the athlete’s increased activity
o Speed, agility, and quickness level

Sample Preseason OPT™ Basketball Plan (October)

JAN FEB MAR APR MAY- OCT NOV DEC
SEP
IN- IN- IN- IN- OFF- PRE- IN- IN-
Season Season Season Season Season Season Season Season
Level Phase
(1)
Corrective X
Stabilization 1 X
Strength 2 X
3
4
Power 5
6

Sample Preseason Weekly OPT™ Basketball Schedule

Month 1
MON TUE WED THU FRI SAT SUN
OPT™ Strength OFF Corrective OFF Stabilization OFF OFF
Phase Endurance Endurance
Upper Body Lower Body
Other Game Game
Assessment & Program Strategies:
Basketball
Sample Preseason OPT™ Basketball Programs
Corrective Exercise Training
INHIBIT Sets Reps Time
Myofascial Rolling
Tensor fascia latae 1 30 sec
IT band 1 30 sec
Adductors 1 30 sec
LENGTHEN Sets Reps Time
Gastrocnemius stretch 1 30 sec
Supine biceps femoris stretch 1 30 sec
Standing adductor stretch 1 30 sec
Kneeling hip flexor stretch 1 30 sec
ACTIVATE Sets Reps Tempo Intensity Rest
Side-lying hip abduction 2 10 4/2/1 0 sec
Suspension bridge 2 10 4/2/1 90 sec
INTEGRATE Sets Reps Tempo Intensity Rest
Single-leg squat 2 12 4/2/1 60% 90 sec
Assessment & Program Strategies:
Basketball
Phase I: Stabilization Endurance Training (Lower Body)
WARM-UP Sets Reps Time
Myofascial Rolling
Tensor fascia latae 1 30 sec
Piriformis 1 30 sec
Thoracic spine 1 30 sec
Static Stretching
Gastrocnemius stretch 1 30 sec
Standing adductor stretch 1 30 sec
Standing biceps femoris stretch 1 30 sec
Dynamic Stretching Sets Reps Tempo
Lunge with rotation 1 10 Moderate 0 sec
Medicine ball woodchop 1 10 Moderate 0 sec
CORE & BALANCE Sets Reps Tempo Rest
Side iso-ab 2 15 4/2/1 0 sec
Floor bridge: Single-leg 2 15 4/2/1 0 sec
Single-leg balance reach 2 15 4/2/1 60 sec
PLYOMETRICS Sets Reps Tempo Rest
Squat jump with stabilization 2 10 Hold landing 60 sec
SPEED/AGILITY/QUICKNESS Sets Reps Distance Rest
No SAQ because of on-court drills and conditioning
RESISTANCE Sets Reps Tempo Intensity Rest
Total body Step-up, balance to overhead press: SA 2 15 4/2/1 65% 0 sec
Legs Single-leg Romanian deadlift 2 15 4/2/1 65% 0 sec
Single-leg calf raise
Lunge to balance: Frontal plane 2 15 4/2/1 65% 90 sec
COOL DOWN
Myofascial rolling and static stretching
Assessment & Program Strategies:
Basketball
Phase 2: Strength Endurance Training (Upper Body)
WARM-UP Sets Reps Time
Myofascial Rolling
Thoracic spine 1 30 sec
Lats 1 30 sec
Active Stretching
Floor lat stretch 1 10
Standing pec stretch 1 10
Dynamic Stretching Sets Reps Tempo Rest
Rotation med ball throw 1 10 Moderately fast 0 sec
Med ball back extension throw 1 10 Moderately fast 0 sec
CORE & BALANCE Sets Reps Tempo Rest
No CORE & BALANCE due to lack of time (core/balance type exercises incorporated in resistance
training)
PLYOMETRICS Sets Reps Tempo Rest
No PLYOMETRICS because of increased activity
SPEED/AGILITY/QUICKNESS Sets Reps Distance Rest
No SAQ because of on-court drills and conditioning
RESISTANCE Sets Reps Tempo Intensity Rest
Chest Bench press 3 12 2/0/2
Push-up: Feet in 8 4/2/1 70% 0 sec
suspension
Back Seated cable row 3 12 2/0/2
SL cable pulldown 8 4/2/1 70% 0 sec

Shoulders Standing overhead press 3 12 2/0/2

SL DB scaption 8 4/2/1 70% 0 sec
COOL DOWN
Myofascial rolling and static stretching
Assessment & Program Strategies:
Basketball
In-Season Goals and Considerations for Basketball
Goals Considerations
• Maintaining: • Assessments and testing to ensure program
o Range of motion, joint stability, and considerations are being made to prevent
muscle strength and endurance overuse injuries and maintain performance levels,
o Cardiorespiratory endurance will be performed
(aerobic/anaerobic) • Impaired movement patterns with exercise
o Total body stabilization, strength, and strategies being implemented will be attended to
power • Additional conditioning, for athletes who may not
o Speed, agility, and quickness (position get the same type of on-the-court minutes during
players) games as others, will be considered
o Arm and shoulder strength • Athletes, who may get limited to no play time
• Establishing with the athlete a communication during games, will be considered for progression
process for monitoring in-season to the strength and power phases of the OPT™
maintenance, and a plan that works based on model to offset the lack of on-court
what the athlete needs, wants, and will have power/explosive movements that they are
the capability to do while playing Basketball missing due to lack of playing time
• Coaching styles, and their practice routines, will
be assessed, and workouts will be adjusted
accordingly in-season. Adjustments to avoid
over-and under- training is important
• A systematic in-season maintenance plan will be
developed that allows the athlete to minimize
decreases in performance and chance of injury
over a long season with repetitive sport
movement patterns
• The exercise volume of injury prevention, and
performance training based on the athlete’s
increased travel and activity level, will be
considered

In-Season OPT™ Basketball Plan (November – April)

JAN FEB MAR APR MAY- OCT NOV DEC
SEP
IN- IN- IN- IN- OFF- PRE- IN- IN-
Season Season Season Season Season Season Season Season
Level Phase
(3) (4) (5) (6) (1) (2)
Corrective X X X X X X
Stabilization 1 X X X X X X
Strength 2 X X X X X X
3
4
Power 5
6
Assessment & Program Strategies:
Basketball
Sample In-Season Weekly OPT™ Basketball Schedule
Any Month
MON TUE WED THU FRI SAT SUN
OPT™ Strength OFF Corrective Corrective Stabilization OFF Corrective
Phase Endurance Endurance
Upper Body
Other Game Game Game

Sample In-Season OPT™ Basketball Program

Corrective Exercise Training
INHIBIT Sets Reps Time
Myofascial Rolling
Tensor fascia latae 1 30 sec
Piriformis 1 30 sec
Lats 1 30 sec
LENGTHEN Sets Reps Time
Gastrocnemius stretch 1 30 sec
Standing biceps femoris stretch 1 30 sec
Kneeling hip flexor stretch 1 30 sec
Floor lat stretch 1 30 sec
ACTIVATE Sets Reps Tempo Intensity Rest
Single-leg calf raise 1 15 4/2/1 0 sec
Single-leg hip extension 1 15 4/2/1 0 sec
Suspension bridge 1 15 4/2/1 90 sec
INTEGRATE Sets Reps Tempo Intensity Rest
Total body cable squat to row 3 10 4/2/1 60% 90 sec
Assessment & Program Strategies:
Basketball
Phase I: Stabilization Endurance Training
WARM-UP Sets Reps Time
Myofascial Rolling
Tensor fascia latae 1 30 sec
Piriformis 1 30 sec
IT band 1 30 sec
Static Stretching
Gastrocnemius stretch 1 30 sec
Standing biceps femoris stretch 1 30 sec
Kneeling hip flexor stretch 1 30 sec
Supine piriformis stretch 1 30 sec
Dynamic Stretching Sets Reps Tempo
Lunge with rotation 1 10 Moderate 0 sec
Prisoner squats to calf raise 1 10 Moderate 0 sec
CORE & BALANCE Sets Reps Tempo Rest
Side iso-abs 3 12 4/2/1 0 sec
Floor cobra 3 12 4/2/1 0 sec
Single-leg lift and chop 3 12 4/2/1 60 sec
PLYOMETRICS Sets Reps Tempo Rest
No PLYOMETRICS because of increased activity
SPEED/AGILITY/QUICKNESS
No SAQ because of on-court drills and conditioning
RESISTANCE Sets Reps Tempo Intensity Rest
Total body Cable squat to row 3 12 4/2/1 70% 0 sec
Chest Suspension SL chest press 3 12 4/2/1 70% 0 sec
Back Incorporated in total body exercise
Shoulders Single-leg overhead DB press 3 12 4/2/1 70% 0 sec
Legs Lunge to balance: Frontal plane 3 12 4/2/1 70% 60 sec
COOL DOWN
Myofascial rolling and static stretching
Assessment & Program Strategies:
Basketball
Phase 2: Strength Endurance Training (Upper Body)
WARM-UP Sets Reps Time

Myofascial Rolling
Piriformis 1 30 sec
Adductor 1 30 sec
Thoracic spine 1 30 sec
Active Stretching
Gastrocnemius stretch 1 10
Standing adductor stretch 1 10
Standing pec stretch 1 10
Dynamic Stretching Sets Reps Tempo Rest
Multiplanar lunge with reach 1 10 Moderately fast 0 sec
Modified push up to rotation 1 10 Moderately fast 0 sec
CORE & BALANCE
Cable chop 3 10 1/1/1 0 sec
Single-leg squat 3 10 1/1/1 60 sec
PLYOMETRICS Sets Reps Tempo Rest
No PLYOMETRICS because of increased activity
SPEED/AGILITY/QUICKNESS Sets Reps Distance Rest
No SAQ because of on-court drills and conditioning
RESISTANCE Sets Reps Tempo Intensity Rest
Chest Incline DB press 2 10 2/0/2 75%
Cable chest press 10 4/2/1 60% 0 sec

Back Seated cable row 2 10 2/0/2 75%

SL lat pull down 10 4/2/1 60% 0 sec

Shoulders Seated DB scaption 2 10 2/0/2 75%

SL SA DB press 10 4/2/1 60% 0 sec
COOL DOWN
Myofascial rolling and static stretching