(1) Physical training is the training of energy system. About 85% of the energy system used in basketball matches comes from anaerobic, and 15% comes from aerobic. Therefore, the physical training of basketball should focus on the anaerobic system-repeated short time, high intensity output and rapid recovery. As for the energy system, tidy it up, and the part that you don't understand will be explained in detail in the physical training book:
1.ATP-CP system: the fuel source for high-intensity activities, but it can only supply about 10 second.
2. glycolysis system: Once the ATP-CP system is nearly exhausted, more fuel will come to this system for 10 second to 2 minutes.
3. Aerobic system: If the activity lasts longer, this system will become the main fuel provider.
Basketball game consists of a series of "repetitive, fast and high-intensity movements" and "short breaks between movements". Basketball players with good physical fitness can maintain a high level of performance for a longer period of time and recover faster in a short break. Therefore, when arranging physical training, you should choose an appropriate "work and rest" ratio to develop and improve your energy (recovery) system.
■ Short-term recovery
1.ATP-CP energy system can be restored to 50% in a rest of 30 seconds. This 30-second time is almost a free throw or a short pause of 20 seconds. But it takes 2-5 minutes to fully recover, which is almost a long pause and the end of each session.
2. The glycolytic energy system can recover 50% in 20~30 minutes, and the complete recovery needs more than 1 hour.
■ Long-term recovery
The long-term recovery of physical fitness, ranging from 2 days to several days, depends on the consumption of nutrients and enzymes and tissue damage during the competition. A good complex carbohydrate diet (the main energy source of basketball activities), proper rest and high-quality training menu will help the body recover, repair and replenish.
Physical training is divided into four periods, namely off-season, pre-season, mid-season and post-season. Before starting practice and competition, the off-season is the best time to make the greatest progress in physical fitness. The pre-season and mid-season stages focus on practice and competition. The playoffs are the time to recover.
(2) Recovery time after the season
Off-season conditioning (off-season physical training)
The book provides 12 weeks of physical training to prepare for the long and tense season. Find out when you started training for the first time and start your 12 week physical training. At the beginning of this plan, it will gradually transform from the 400-meter running on the track and field to the special physical training on the court.
In the off-season, the weekly arrangement is as follows: 2 physical trainings, 2 intensive trainings, 1 agility training. The physical fitness plan is as follows:
400 m stride 1. 2 weeks
2. Stride 200 meters in two weeks
3. Two-week sprint
4.2-week transition period (1 day is sprint, 1 day is physical training on the field)
5. Carry out physical training for four weeks on the court.
Note: Striders refers to moderate-intensity running, which is faster than jogging and slower than sprinting, about 3/4 speed.
Note: sprint: sprint with all your strength.
During the period of active recovery, we should engage in other sports to keep healthy and fit, or start the primary stage of muscle strength training, or engage in informal and leisure basketball games. If players don't have any activities, they need to do some physical activities, such as hiking, cycling, jogging or swimming. On the treadmill, treadmill, elliptical machine or exercise bike, do it 2 ~ 3 times a week for 20~40 minutes each time. This kind of physical training is acceptable.