Recovery and Regeneration for Basketball Players

Recovery and Regeneration for Basketball Players PLEASE SAVE THIS FILE TO YOUR COMPUTER No part of this document may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission per mission from the author a uthor.. The exercise information presented on these pages is intended as an educational resource and is not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any of the exercises described on these pages or any exercise technique or regimen, particularly if you have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. Neither the author nor advertisers of this manual make any warranty of any kind in regard to the content of the information presented and accept no responsibility for its misuse.

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RECOVERY AND REGENERATION FOR BASKETBALL PLAYERS

Introduction There are so many areas to address in your overall player development program. Shooting, ball handling, passing, rebounding, defense, strength, agility, reaction, explosiveness, and flexibility are just some of the components needed to be successful on the court. Another crucial component, that is almost always neglected, is recovery and regeneration. These concepts are almost always overlooked, yet are integral for maximum performance. Today’s basketball player plays on a year round basis and has no real off -season. This specialization takes a toll on their body and mind. Playing and training year round causes certain muscles and joints to be overloaded and overworked which increases the occurrence of injury, both acute and over time. Players are constantly going through the same movement patterns, day after day. Combine this with the emotional stresses of school, work, and relationships, and it is easy to see why many players suffer from burn-out (both mentally and physically). A “burned out” player has a higher potential risk for injury as the systems of their body (especially immune system) break down. Coaches and players who make recovery and regeneration a priority; perform at a higher level and make more progress in their training. They become stronger and more powerful, move more efficiently, and feel more energetic. There are 6 recovery and regeneration techniques that can be incorporated into a pla yer or team’s weekly routine:      

Massage Hydrotherapy Pool Workouts Stretching Nutrition Sleep

PLEASE NOTE: Thumbnail images can be clicked, as they are links to a larger images appearing at the end of this document.

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Massage At the collegiate and professional levels, many teams are fortunate enough to have massage therapists to tend to a player’s individual needs. Massage is a tremendous tool to aid the recovery process. Massage helps eliminate muscular waste products and allows a player’s body to improve muscle tone and skeletal alignment. It is also a tremendous stress reliever. Unfortunately, most high school players do not have access (or the financial means) to a massage therapist. An outstanding alternative is a foam roller, which serves as a “self -massage.” You can perform “self -myofascial techniques” with a foam roller or a tenn is ball. Foam rollers are sold in numerous sporting goods stores. To use this technique effectively, you simply target a specific muscle and try to locate a tender spot. Once you’ve found a tender area, maintain pressure on that area until most of the di scomfort has dissipated. Initially roll back and forth and keep pressure on each muscle for approximately 30 seconds. As you roll back and forth, try to locate the most tender spot and then hold static pressure there for an additional 30 seconds.

Shoulders: Begin by lying on your back with the foam roller or ball placed at your mid to upper-back. You can place your hands behind your head or up towards the ceiling. Roll up and down the mid-back and shoulder area. While rolling, you can lean left or right to emphasize one side or the other.

Back: Begin by lying on your side with the foam roller or ball placed underneath your lat muscle. While keeping your arm straight and palm open, roll up and down the muscle.

Chest: Begin by lying flat down on the ground. Place your chest and shoulder area on top of the foam roller or ball.

Gluteus: Begin by sitting on the foam roller or ball on one of your hips. Cross your other foot over onto your opposite knee. Roll the muscle then switch sides.

Hamstrings: Begin by sitting on the ground with the foam roller or ball under one leg behind your thigh. Roll back and forth between the back of your knee and rolling up to your backside.


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Groin: Begin by lying face down with a leg out to the side and a slight bend in your knee. Place the foam roller or ball on the inside of your leg and roll the groin muscle. You can lean into the roller or ball more or less to emphasize certain areas.

Quadriceps: Begin by lying face down with most of your weight on your forearms with the foam roller or ball under your thigh. Roll back and forth from your knee to toward your hip. You can lean on one leg or the other for more emphasis.

IT Band: Begin by lying on your side on top of the foam roller or ball with it placed under your hip bone. While keeping your body in a straight line, balance on your forearm. Roll up and down the side of your thigh from your hip toward your knee.

Hip Flexors: Begin by lying on one side of the foam roller or ball with it placed at the top of your thigh. Roll slowly and change position to emphasize specific areas.

Shins: Begin by assuming an “all fours” position. Place the foam roller or ball under the front of your lower leg. Roll from your knee down towards your ankle. You can lean more of your body weight into the roller to place more pressure on your muscles.

Calves: Begin by balancing your body with your hands while the foam roller or ball is underneath your calf muscles. Roll from the back of the knee down towards the ankle. Lean on one leg or the other to emphasize tough spots.


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Hydrotherapy Alternating between hot and cold water is a great recovery technique that should be used regularly after very intense workouts. This method helps increase blood flow as well as the range of motion in your muscles. It also stimulates the nervous system, and decreases stiffness, swelling, and soreness. Using a bath tub or shower works well. Aim for 2 minutes of very cold water followed by 2 minutes of hot water (be careful not to burn yourself!). Repeat this sequence 5 times. Finish with cold water to reduce body temperature and any inflammation.


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Pool Workouts The pool is an outstanding way to reduce soreness after an intense workout. The following workouts take approximately 10 - 15 minutes. WORKOUT #1 Find a spot in the pool where the water is around waist height. Depending on the length of the pool, hopefully you have an area about 10-15 yards long. 1. Dynamic Flexibility : hold each stretch for 2 seconds and alternate legs for 4 reps each. These stretches are done prior to getting into the pool.    

Knee Tuck Quad Stretch Lateral Lunge Frankenstein March

2. Skip Series: (A skip is when you jump and land on the same foot, then alternate.)   

Forward skips: up and back (drive your knee and toe up as you skip forwards) Lateral skips: up and back (same as forward skip except you’ll move laterally) Cross over skips: up and back (as you skip, pull the opposite knee up and across your body twisting the hips)

3. Jump Series:   

2 feet ankle pops: 2 sets of 15 reps (jump with minimal knee bend driving through the ankles) 2 feet jumps: 2 sets of 10 reps (try to bring the waist out of the pool) 2 feet jumps with 90 degree turn: 1 set of 5 reps each direction

4. Movement Series:    

Forward walks: up and back twice Backpedal: up and back twice Defensive slides: up and back twice Carioca: up and back twice

5. Once you get out of the pool, perform static stretches for every major muscle group.


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WORKOUT #2 1. Dynamic Flexibility : hold each stretch for 2 seconds and alternate legs for 4 reps each. These stretches are done prior to getting into the pool.    

Knee Tuck Quad Stretch Lateral Lunge Frankenstein March

2. Freestyle swim up, then defensive slide back 3. Freestyle swim up, then defensive slide back (face opposite way) 4. Perform 10 squat jumps 5. Breast stroke up, and then jog back 6. Breast stroke up, and then backpedal back 7. 10 squat jumps with 90 degree turns 8. Freestyle swim up, then carioca back 9. Freestyle swim up, then carioca back (face opposite way) 10. 10 knee tuck jumps (pull your knees to the chest while jumping) 11. Once you get out of the pool, perform static stretches for every major muscle group.


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Stretching There are numerous types of stretching. We recommend performing static stretches after a workout, practice or game as well as right before you go to sleep. This method will help the muscle restore its natural length and overall range of motion. It will also help reduce muscle soreness. Take each stretch to the point of mild tension and hold for 30 seconds.

Hamstrings : Sit on your backside with your legs extended and one foot on top of the other. While maintaining good posture, slowly lean your upper body towards the feet until you feel a significant stretch.

Gluteus: Sit on your backside with your knees bent and your hands behind your body. Cross your ankle onto the opposite knee. Be sure to maintain good posture throughout the entire stretch. To feel more of a stretch, slowly bring your feet closer to your body or push your body closer to your feet.

Groin: Lie on your back and bring both feet together so the bottoms of your feet are flat against each other. Hold this position by clasping your hands around the feet.

Quadriceps: While standing, grab your right ankle with your right hand and pull towards your backside. Hold this stretch for the prescribed amount of time.

Hip Flexors: Start in lunge position with your back knee on the ground. While maintaining good posture, grab your back ankle and pull towards your body. Be sure to keep your body tall and slowly shift your hips forward towards the front foot.

Calves: Stand on a step and slowly allow your heel to descend towards the ground while keeping that leg straight. Drop the heel until you feel a significant stretch and hold.


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Nutrition This area of recovery and regeneration may seem obvious but it is often overlooked or not taken very seriously. Two of the most important meals of the day, in regards to maximum performance, are breakfast and your post-workout, practice, or game meal. Those are the best times to refuel! 1. Are you regularly eating a balanced diet? 2. Are you consuming enough calories? What time of the year are you in? Off-season, pre-season, inseason? Each of these parts of the year may require different caloric needs. If you are not consuming enough calories regularly, it will be very difficult to maintain a high level of intensity throughout practices and games. 3. Are you drinking enough water every day? Your body does everything more efficiently and effectively when hydrated. Make sure you are hydrated several hours before competition. Don’t wait until you are thirsty… then it is too late! 4. Are you eating a lot of processed foods? How about fried foods? What about sugary foods? The quality of food you eat greatly affects your energy levels, sports performance, and overall health. Avoid sugar highs, they will be followed by sugar lows. Whole grains, fruits and veggies, and lean proteins are best. For more in depth nutritional info, please purchase our Nutritional Guidelines for Basketball Players downloadable PDF.


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Sleep Quality sleep is vital to proper recovery and regeneration. When you have an intense practice, game, or training session, your muscles and energy systems are broken down. When you sleep, your muscles repair and restore themselves. It is understandable why players compromise sleep; they are busy with multiple practices and games per week, have a ton of homework, or are staying up all night watching TV, talking/texting on their cell phone or messing around on the internet. To maximize performance, players need to do everything they can to get 8 hours of sleep per night as well as occasional naps when possible. Sleep is extremely important the night before a big game! This will make a tremendous difference on overall recovery and regeneration of the body.


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Massage Images Massage: Shoulders

Massage: Back


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Massage: Chest

Massage: Gluteus


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Massage: Hamstrings

Massage: Groin


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Massage: Quadriceps

Massage: IT Band


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Massage: Hip Flexors

Massage: Shins


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Massage: Calves


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Stretching Images Stretch: Hamstrings

Stretch: Gluteus


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Stretch: Groin

Stretch: Hip Flexors


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Stretch: Calves


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Recovery and Regeneration for Basketball Players

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