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Female scholarship holders shoot around 1000 shots a week. They train four days a week for 120 minutes at each session. They also undertake three strength and conditioning sessions a week, and have two individual and two remedial sessions per week. From October to February the girls play games in Womens National Basketball League and have practice games against visiting International teams, US college teams, ABA women's teams and junior representative boy's teams. In addition, each year the team tours overseas to expose the young players to the rigours and demands of travel and competition against international teams.

Male scholarship holders train four days a week for 150 minutes at each session. One night a week they also play in the ACT Championships. They do three strength and conditioning sessions per week, three individual sessions a week and have four shooting sessions per week. From March to August, the men play in the South East Australian Basketball League. In addition, each year the team tours overseas to expose the young players to the rigours and demands of travel and competition against international teams.

Example: Men's Off-Season Basketball Weekly Schedule

Strength and conditioning forms an integral part of the development of all AIS Basketball athletes. Programs are designed by the AIS Strength and Conditioning coaches to allow each athlete to progressively achieve their optimal performance. Each athlete's program is individually tailored to meet there specific physical strength's and weaknesses. This progression is monitored by the coaches throughout the player's scholarship.  

The aims of the AIS Basketball Strength and Conditioning program are:

• development of correct exercise technique
• improving the strength base of all athletes
• individualising programs to address athletes specific strengths and weaknesses
• improve players lateral movement though agility and speed sessions
• improve athlete's physical conditioning through sport specific conditioning sessions

Each player is required to fill in a training diary during each weight training session. This enables the stength and conditioning coaches to monitor each athletes progress and adjust programs to suit advancing athletes.

The basketball year is divided into many different training phases and is dependant on the competition schedule outlined by the basketball coaching staff. Each phase of training requires a different type of weight training and conditioning program for the players to follow. Sample programs are provided below for the General preparation Phase(Pre-season), Competition Phase (In-season) and Transition Phase (Off-season).

Abdominal and core stability and proprioception programs are also performed as part of the overall strength and conditioning program. The abdominal work is incorporated into the strength training sessions, whereas the proprioception work is performed prior to the on court training or as an extra session.

Conditioning sessions are performed throughout the year.

These sessions are designed to prepare the player for the rigours of training and game play. In an attempt to alleviate possible weaknesses, a very comprehensive conditioning and agility program is performed. The program is developed on the concept of periodisation in that as the program progresses, the intensity and specificity of the drills and running become more game specific.

No longer is continuous running an acceptable form of training for basketball. Interval training and game specific drills which replicate movements experienced on the court are now much more efficent ways of enhancing a players physical fitness.

The duration, volume and intensity are manipulated by the strength and conditioning coaches depending on the phase of training and individual athletes specific fitness requirements (ie. Aerobic training, speed development, agility or footwork drills etc).

The AIS program places particular emphasis on the importance on the practice of recovery. Specific recovery training sessions are scheduled among on court sessions and methods of recovery after a game or training are encouraged. These methods include stretching, nutritional strategies, fluid replacement, massage, physiotherapy and ice application.

Immediately after a game or training players are encouraged to eat and drink to replenish fluids and carbohydrate supplies. Movement and stretching while warm helps removal of waste products and improves flexibility. Daily recovery may entail hot/cold showers to ensure good circulation, stretching, self massage and use of relaxation skills like listening to music, reading or mental skills like visual imagery or progressive muscle relaxation methods. Monitoring weight levels and sleep/wake cycles will help indicate recovery levels.

Players at the AIS receive at least two full massages weekly and pool and stretching session are incorporated into the training schedule. Pilates and hydrotherapy sessions are included.

More information on skills training is also available. Training programs for juniors or beginners would be very different to these programs. Ask your coach for a program suitable for your level.

Did you know?

Australia is one of only two nations to have competed in every modern Summer Olympic Games.

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