PHYSICAL PREPARATION of PROFESSIONAL 3X3 ATHLETES 2 DEAR COACHES and PLAYERS
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PHYSICAL PREPARATION OF PROFESSIONAL 3x3 ATHLETES 2 DEAR COACHES AND PLAYERS, In just 10 years, FIBA brought a second discipline of basketball from the streets to the Olympics. The ambition with 3x3 was to create one of the highest-paced, most entertaining and spectacular disciplines in the world. The rules of 3x3 are so unique that it requires a specific kind of effort, preparation and ultimately, athlete. Seven years after the launch of the FIBA 3x3 professional circuit, the best teams in the world feature play- ers who are dedicated to 3x3 and make a living out of it. The most successful team to date represents its city of Novi Sad on the World Tour and constitutes the basis of Team Serbia in national team competitions. In 2018, they won the FIBA 3x3 World Cup, the FIBA 3x3 Europe Cup and the FIBA 3x3 World Tour without losing a single game; we are therefore delighted to have Team Novi Sad contribute to the present edition. In this specialized publication of FIBA, you will find recommendations on how to plan an entire calendar year of 3x3 basketball – including daily physical preparation programs – in order to reach your peak form for the climax of the season. The digital version also includes videos, which showcase concrete exercises to prepare for the life of a professional 3x3 player. I am sure this document will be useful for all 3x3 lovers, including the Olympians of tomorrow. Sincerely yours, Andreas Zagklis FIBA Secretary General 3 4 DEAR COACHES AND PLAYERS, The following brochure is based on long-term work with the professional 3x3 team Novi Sad (three-time World Tour winner; four-time World Champions representing Serbia; the highest ranked team in the world, four years in a row), and on the results of Dr. Paul Montgomery & Brendan Maloney’s testing of 3x3 national teams and World Tour players (820 players in 252 games) from December 2015 through to October 2016 (FIBA 3x3 All Stars 2015; FIBA 3x3 World Tour Final 2016; FIBA World Cups 2016 (U18 and Open); and Europe Cup 2016). This brochure is intended for coaches who train 3x3 players and for players who still take care of their training process by themselves. It is crucial to not only find the diversities and specificities from the aspect of motor skills and energy systems, but also from the aspect of the dynamics of the game itself in comparison to basketball, in order to help us give guidance in creating the training plan and program. The main goal of this brochure will be a training plan and program of specific drills and specific training, but since 3x3 has become an Olympic discipline, it is needed to mention that in order to realistically qualify for the Olympic Games, players should have a more in-depth long-term training plan and program. Sincerely yours, Danilo Lukic and Fedja Kamasi Strength and Conditioning Coaches of Novi Sad 5 TABLE OF CONTENTS TERMINOLOGY & SYMBOLS 8 PERIODIZATION 10 THE MOST IMPORTANT COMPETITIONS 11 ONE YEAR 3x3 MACROCYCLE 16 SPECIFIC 3x3 TRAINING AND DRILLS 18 PHYSICAL PREPARATION ILLUSTRATED THROUGH PERIODS 24 INVISIBLE TRAINING 34 6 TABLE OF CONTENTS 7 PHYSICAL PREPARATION OF PROFESSIONAL 3x3 ATHLETES TERMINOLOGY & SYMBOLS PERIODIZATION Is a systematic plan and program of training in order to enable the player to peak for their most important competitions. MACROCYCLE Is a training period which is made up of mesocycles and typically lasts one year, but it can also last for four years and it’s called an Olympic cycle. MESOCYCLE Is typically a training period of one month and it is made up of microcycles. MICROCYCLE Is typically a training period of one week and it’s also defined as a number of training sessions. AEROBIC ACTIVITY Is an activity which requires free oxygen. It’s a physical exercise with low intensity and can be performed during extended periods of time. ANAEROBIC ACTIVITY Is an activity which doesn’t require free oxygen where the energy is drawn from anaerobic energy systems (ATP –CP, glycogen). It’s a physical exercise with high intensity and can be performed during short periods of time. During this activity, lactic acid is formed which symbolizes fatigue of the organism (muscles). MOTOR SKILLS Are the skills which participate in solving motor skill tasks and can be measured (strength, speed, flexibility, coordination, agility, precision and balance). SUPER-COMPENSATION Is the post-training period during which the trained function/parameter has a higher performance capacity than it did prior to the training period. It consists of four phases: initial fitness, training, recovery, and super-compensation. 8 9 PHYSICAL PREPARATION OF PROFESSIONAL 3x3 ATHLETES PERIODIZATION As 3x3 is now an Olympic sport, it has become every player’s dream to participate in the Games. Long-term planning is an infallible part of all training processes for all of the teams who want to make it to the Olympics. Planning a one year macrocycle depends on three factors: • Competition calendar • Peaking for the most important competitions • Whether the player only plays 3x3; or 3x3 and a 5v5 basketball season COMPETITION CALENDAR The competition calendar, or the number of tournaments a team will compete in, and the dates of the tour- naments, is the first thing we take into account when we plan a season. However, the competition calendar also depends on the competition systems (number of LOC wildcards, number of challengers etc.); therefore, we can say that there is a potential calendar and a current calendar. The potential calendar is the one which is planned before the beginning of the season with a results prediction. The current one is the one which we change based on the results and different plans during the season. This calendar becomes a final season calendar with the purpose of analyzing the whole season. For example, two challengers qualify a team to the same masters and the plan for a team was to qualify through the first challenger, but that wasn’t accomplished, so playing the other challenger increases the number of played tournaments which also requires a change in the training plan and program. 10 THE MOST IMPORTANT COMPETITIONS The second thing in planning a season is determining the importance of every tournament (and also the most important ones for that season). These tournaments divide the season into phases and periods. The optimal plan includes planning the best possible performance at the end of the training phase. It’s important to emphasize that not all the tournaments are equally fundamental for a team. There has to be a one-year plan in relation to a long-term plan, the quality of the team and their possibilities at any given time. For example, all the tournaments which take place before the World Tour Final may be more important for one team than other tournaments, because having a good result and qualifying to the World Tour Final could be their personal team goal. The third thing is to acknowledge the difference of training a player, who only plays 3x3, and training a player who plays 3x3 and a 5v5 basketball season. When a player only plays 3x3, they provide themselves with a preparatory period of adequate duration and gradation in training, which later affects the duration of the player’s good shape. By only playing 3x3, they have a shorter competition period, which implies a decrease in high effort and a much longer transition which allows the player to recover physically and mentally, to correct their defects and to prevent a long- term cumulation of fatigue. In order to assure players who play 3x3 and 5v5 basketball reach their peak performance in time for the most important competitions, the first competitions must be acknowledged as preparatory due to the increased duration of the competition period. NANTES BEIJING DEBRECEN AMSTERDAM LAUSANNE PRAGUE UTSUNOMIYA Level A CHENGDU MEXICO CITY BUCHAREST BERLIN LIPIK HUAI’AN POITIERS Level B NANJING ULAANBAATAR HAGUE THE Competition BELGRADE KRAGUJEVAC Level C OBRENOVAC STARA PAZOVA Level D JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC Month PREPERATORY PERIOD COMPETITION PERIOD TRANSITION PERIOD Phase, period Meso-cycle cycle Micro- The 2017 one-year macrocycle of the Novi Sad team, with tournaments marked in terms of importance, as well as organization of the training phase – mesocycles and microcycles 11 PHYSICAL PREPARATION OF PROFESSIONAL 3x3 ATHLETES They are considered as preparatory because there is a presupposition that the first tournaments are often played by teams with a lack of quality and there is a bigger possibility of qualifying to a tourna- ment of a higher level. If the first tournaments are the most important ones, it is necessary to ensure that the player can recover as much as possible. For example, in Dejan Majstorovic’s 2015/2016 season, the first tournaments were of a lower level (June 4-5 – Odense, Denmark-Quest; June 11 – Segedin, Hungary-Satellite; June 24-25 – Abu Dhabi, UAE-Challenger) and were only considered as preparatory in order to get in shape for the World Cup. PHASE OF RELATIVE PHASE OF REACHING PHASE OF HOLDING HIGH LEVEL PERFORMANCE LOSS OF HIGH LEVEL HIGH LEVEL PERFORMANCE AND RELATIVE STABILIZATION PERFORMANCE Nantes - World Cup - Beijing World FINAL Tour Basic Management of high level performance preparation Max. load with microcycles of loading and unloading Active rest Delayed Delayed transformation PREPARATORY PERIOD COMPETITION PERIOD TRANSITION PERIOD JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC 16 WEEKS 27 WEEKS 9 WEEKS Performance line of a player who only plays a 3x3 season– 2017 Novi Sad season PHASE OF PHASE OF REACHING PHASE OF HOLDING HIGH LEVEL PERFORMANCE RELATIVE LOSS HIGH LEVEL AND RELATIVE STABILIZATION OF HIGH LEVEL PERFORMANCE PERFORMANCE break Guangzhou - World Cup Abu Dhabi - World FINAL Tour Doha - All Star 5v5 Winter Basic preparation Management of high level performance with microcycles of loading and unloading Delayed Delayed Max.