Basketball Conditioning: Part 2
This blog article is a follow-up to my last article about the disparity between conditioning protocols in basketball. At the end of my post, I mentioned a fitness assessment that I use (and know other professionals use) called “22s”. In my continual reading and development as a coach, I’ve come across more literature presenting a sports-specific solution to anaerobic conditioning in the form of repeat sprint ability (RSA).
Repeated Sprint Ability in Elite Basketball Players: The Effects of 10 × 30 m Vs. 20 × 15 m Exercise Protocols on Physiological Variables and Sprint Performance
Although it is important to build an aerobic base first, RSA has been shown to improve the aerobic energy system. Given this information and the fact that anaerobic glycolysis is activated within 3s of high-intensity activity, RSA may be the best solution as you get close to the season and an appropriate tool to maintain anaerobic fitness during the season.
The article focused on two different protocols to improve the fitness level of basketball players. It should be noted that the participants in this study were professional athletes in Lithuania’s basketball league. The two parameters were 10 reps at 30m and 20 reps at 15m. Obviously, this study was conducted in the metric system but I will give you the estimated distances on a basketball court that you can use for each protocol.
Please keep in mind that each protocol utilized a 20 min warm up that included everything that we have laid out for you in our general dynamic warm up. We have warm ups that suit your needs for activity in our Connect app.
10x30m
The shuttle run is 15m down, turn (180 degrees), and run back 15m. The time to make based on average speeds is just under 6s, 5.9. The work-to-rest ratio is 1:5, meaning that your rest time would be 30s before the next rep. A rough translation of understandable distance on the court is to run half-court and back. If you want a more exact distance, run from sideline to sideline.
20x15m
The shuttle run is 7.5m down, turn (180 degrees) and run back 7.5m. The time to make based on average speeds is just under 3s, 2.7. The work-to-rest ratio is 1:5, meaning that your rest time would be 15s before the next rep. A rough translation of understandable distance on the court, is to run from the baseline to the free throw line and back to the baseline.
What this study did well was to utilize other research to define the average distance of sprinting, speeds of sprinting, and lactate accumulation levels in the bloodstream.
Average Sprint Distance - about 8 yards
Average Sprint Time - 1.41 seconds, with a range from 1-8 seconds
Average Speed - just under 12 mph
Average Lactate concentration range - 3.2 and 6.6 mmol∙L
Lactate for the two protocols:
10x30m - 13.02
20x15m - 8.53
You can see how all of the information above shows how the 20x15m more closely aligns with the physical requirements of the sport of basketball. The article mentions that both could be utilized but that the shorter distance would make the most sense as an assessment. I think the 10x30m shuttle would be a good alternative to use when training the energy system for basketball. You could think of it as an “overreaching” type of drill - running farther than you normally would and challenging the body to buffer better from the increased physiological demands.
10x30m
Under 6s
30s rest
Best for training at higher intensities
20x15m
Under 3s
15s rest
Best for assessment of basketball specific physical properties
-Zack Wallace
ACES Nation Athletic Performance Specialist
