10 / ebc 2 - ST 10 / pc 2 Models
of Strength Training Sessions
David (2005). Models of Strength Training Sessions.
International Basketball Clinic Vilnius. July 8-10th,
2005. Vilnius (Lithuania).
Basketball Coaches Association
OF STRENGTH TRAINING SESSIONS
Basketball Coach (Spanish basketball coaches association
-superior coach since 1987-)
Physical conditioning coach of the Spanish under-20 basketball
national team 2002
was an honour and a great experience to participate in this
Lithuanian Basketball Clinic.
Thank you very much for your attention.
I strongly hope my lecture could provide you practical
proposals for the basketball players you coach.
to contact me: firstname.lastname@example.org
the proposals are based on pratical theories learned from my
best professor Francisco Seirul·lo Vargas.
In the following web page I present his publications on sport
There is already in English one of his articles on "Adjuvant
Soon I will introduce one of his articles on strength
training ("Strength training in handball") in which
you will find the basics to construct different levels of
specific strength exercises.
following web page: http://www.humanmovement.com
you can find an article on a practical experiences of strength
training ("Strength training of the Spanish
basketball team fot the 6th European basketball championship
for young men 2002").
I present a list of the main concepts in order
to have a guide of the examples showed in practice. Thus,
every coach will be able to create his/her own practices.
for General Strength Training Session
A circuit of 3-6 exercises is repeated 2-4 times.
Each exercise consists of:
1. Basic General Strength Exercise
2. Applied Exercise
3. Compensatory Exercise (adjuvant training)
Practice example with 4 exercises:
a) figthing strength (1,2,3)
b) jumping strength (1,2,3)
c) throwing strength (1,2,3)
d) running strength (1,2,3)
At the end: coordination skills (motor control with
enphasis on kinestesic discrimination).
for Directed Strength Training Session
A set of 2-4 areas are repeated 2-4 times.
Each area consists of:
1. Basic Directed Strength Exercise type a)
2. Basic Directed Strength Exercise type b)
3. Basic Directed Strength Exercise type c)
Exercise (adjuvant training)
Practice example with 2 areas:
A) 1.figthing, 2. jumping, 3.throwing, 4.adjuvant
B) 1.figthing, 2. short movement, 3.running, 4.adjuvant
for Special Strength Training Session
1-4 sequences are repeated 4-10 times.
Each sequence consists of 4-8 basic special strength or
At the end: adjuvant exercises.
Practical example with 1 sequence:
1. Fighting and short movement special strength exercise
2. Figthing and short movement speed-coordination (light
overload) -"cross the zone"
3. Jumping special strength exercise and speed for
4. Running special strength exercise and speed for
5. Running special strength exercise and speed for
6. Speed-coordination for starting short movement (without
and with dribbling)
7. 1 on 1 (1/4 court)
Level 1-General Strength (General Strength 1-2): consisted of
multi-jumps, multi-runs, multi-throws, multi-“fights” and
multi-short movements exercises for all players with movement
(Dani Pérez). Example of Fighting Strength (Level 1).
Level 2-Directed Strength (Special Strength 1-2): consisted of
exercises for running, fight, short movements and long pass;
distinguishing between interior and exterior players (point
guard-small forward and power forward-center); and with the
emphasis on spacial-temporal factors. The strength tests are
considered Level 2-Directed Strength.
(Santi Abad & Dani Pérez). Example of Fighting Strength (Level
- Level 3-Special
Strength (Special Strength 3-4): consisted of a combination of
3-6 actions selected among running, fighting and short
movement; distinguishing between interior and exterior players
(point guard-small forward and power forward-center); and
emphasizing on the decision making strategies and programming
PHOTO (Santi Abad
& Dani Pérez). Example of Fighting Strength (Level 3).
Speed. Speed training could be considered Level 4-Competitive
Strength and consisted of selected basketball actions (runs,
short movements, starting movements, “fights”, “fight”
plus another action, dribbling, jump plus tip and long-short
pass) performed under cognitive and coordination variations.
Speed practices were independent or a part of a strength