1. Korian Padgett Jhermi Hooten Kecia Walker
Oak Grove High School Basketball Guard Strength and Conditioning Case Study

2. Presentation Outline Mission Philosophy Athlete Profile
Needs Analysis (Injuries, Movement, Physiological)
Relevant Tests
Macrocylce
Exercise Stretches
Mesocycle/Microcylce

3. Mission
Our mission is to create a strength and conditioning program that decreases the risk of injuries and enhances physical performance.

4. Philosophy
Our philosophy is to provide a progressive weight training program that will focus on:
Injury prevention
Improving performance
Improving strength and power
Improving speed and agility.

5. Athlete Profile Name: Joe Green Sport: High School Basketball
Sex: Male
Age: 18 years old
Height: 6’ 0’’
Weight: 185 lbs
Grade: Senior
Position: Point Guard
Training Background: No weightlifting exp.

6. Injury Analysis Athlete has no previous injuries
Common injuries in basketball include ankle injuries and knee injuries
Rehab/Prehab will include balance exercises to help improve the stabilizing intrinsic muscles of the ankles and knees

7. Basketball Injuries
Ankle Injuries

8. Basketball Injuries
Knee Injuries

9. Movement Analysis Primary movements of a basketball guard include:
Dribbling
Passing
Shooting
Jumping
Running/sprinting
Defensive stance (lateral movements)

10. Movement Analysis cont.
Primary joint movements are knee and hip flexion/ extension, shoulder and elbow flexion/extension
All major muscle groups will be used with a focus on core, legs, hips and shoulders

11. Physiological Analysis
Phosphagen Energy System: Moderate
Glycolytic Energy System: High
Oxidative Energy System: Low

12. Physiological Analysis
Strength: High
Power: High
Hypertrophy: Low
Endurance: Moderate

13. Relevant Test Vertical Jump 18in Full court sprint 14 seconds
Pre Test
Post test
Vertical Jump 18in
Full court sprint 14 seconds
1RM Squat 200
1RM Bench Press 135
Vertical Jump 22 in
Full court sprint 10 seconds
1RM Squat 255
1RM Bench Press 185

14. Annual Plan May & June: Offseason Low sport specific training
Low resistance training
Learn proper lifting techniques
Focus on and endurance early followed by strength and power
Core exercises

15. Annual Plan July-October: Preseason Moderate sport specific training
High resistance training
Focus on power exercises to maximize power and position specific movements
Improve speed and agility

16. Annual Plan November- March: In-Season High sport specific training
Low to moderate resistance training
Focus on maintenance of power and strength gained in off-season and preseason

17. Annual Plan Annual Cycle Mesocycle Focus Weightlifting Sets x Reps x %
Speed Training
Conditioning
Agilities
S&C Time
May
Active Rest
1-2x/week
Teaching technique
1x/week
2-3 hours
June
Endurance
2x/week
6x 50-60%
4 hours
July
Strength
2-3x/week
3-5x 75-85%
August
Power
3x/week
3-5x %
5 hours
September
3-4x %
6 hours
October
2-3x 93%

18. Strength/Power Maintenance
Annual Plan
Annual Cycle
Mesocycle Focus
Weightlifting
Sets x Reps x %
Speed Training
Conditioning
Agilities
S&C Time
November
Strength/Power Maintenance
2x/week
65%
0x/week
6 hours
December
Strength %
1x/week
4 hours
January
Strength Maintenance
70%
February %
March
April
Month off

19. Exercises/Stretches Arm Swings Lunge Walk Lunge with twist
Warm up
Cool Down
Arm Swings
Lunge Walk
Lunge with twist
Walking knee lift
Wall stretch
Butterfly
Straddle
Side Quadriceps Stretch
Straight Arms Behind back

20. Lunge and twist
Butterfly

21. June (Endurance) Monday Tuesday Wednesday Thursday Friday Week 1
Aerobic
Muscle Endurance
Speed, Agility,
Condition
Week 2
Week 3
Week 4

22. Microcycle (June) Warm Up Cool down 1 Mile run 7-8 min
Backboard Touches 3 x 10 reps (rest 20 sec btwn set)
Chair Drill 5 min (2min rest)
Spot Conditioning 3 times (60 sec rest btwn set)
Big Box 3 laps (2 min of rest btwn laps)
Suicide 5 reps (1 min rest)
Free Throw shooting 3 min
Cool down

23. July (Strength) Monday Tuesday Wednesday Thursday Friday Week 1
Full Body
Agility
Week 2
Upper Body
Lower Body
Week 3
Week 4

24. Microcycle (July) Warm-Up (Dynamic Stretching)
Standing Calf
Back
Leg
Stiff Leg Dead
Leg
Abdominal Crunch____________4x25
Cool Down (Static Stretching)

25. August (Power) Monday Tuesday Wednesday Thursday Friday Week 1
Legs/Back
Agility
Condition
Abs
Arms/Chest
Plyos
Full Body
Week 2
Week 3
Week 4

26. Microcycle (August) Warm Up Cool Down
Back Squats___________________ 3 x 85%
Lat Pull Down_________________ 3 x 85%
Good Mornings________________ 3 x 50% (Explosive movement)
Heel Raises (Machine)___________3 x 85%
Hip Adduction_________________ 4 x 5 with Moderate Resistance Band
Hip Abduction_________________ 4 x 5 with Moderate Resistance Band
Bent Over Row_________________3 x 50% (Explosive movement)
Cool Down

27. Bringing It All Together
Mission
Philosophy
Player Development
Why does it matter?