How long does it take to get in Basketball ready shape?

As the season has started for some and is about to begin for many others we decided to take a look at a few scientific resources related to injury prevention and measurement of load and fitness in athletic settings. We do know from much of the literature that basketball has a propensity for load related injuries. There are also differences related to age and gender so with everything ‘athletics’ please consult an accredited specialists before participating.

Here are some of the key findings we made;

Preparing for the season involves achieving optimal physical shape, which encompasses conditioning to handle repetitive jumps, sprints, and changes in direction. This conditioning typically spans a period of 6 to 12 weeks, depending on the athlete's starting fitness level and the intensity of the training regimen. It is increasingly difficult to shorten and condense this time span. There is some literature that points to multi sport type conditioning efforts as one means to accelerating basketball readiness. Where there are positive aspects to this there are always coinciding tradeoffs.

A critical aspect of preseason conditioning is progressively increasing the training workload. This gradual increase allows the body to adapt to the physical demands of basketball, reducing the risk of overuse injuries like patellar tendinopathy (jumpers knee) and Achilles tendinopathy (Achilles tendon). Research suggests that a balanced approach to workload accumulation, combining high-intensity efforts with recovery periods, is essential for maintaining player health. Proper season long planning is key to understanding where you are and where you want to be. We recommend season long plan before season starts with the understanding that you will want to make changes in the first week of training camp after you have a better understanding of the team strengths and weaknesses.

Wearable technology has enhanced the ability to monitor players’ workloads, particularly by tracking jump counts and heights. For basketball players, jump load is a crucial metric as it directly impacts the lower extremities. Using metrics like weighted jump height, which accounts for the impact of jump magnitude on tendons, helps assess the cumulative damage that repetitive loading might cause, guiding adjustments in training volume. We have developed and are in limited / private trials with an application that can be used in combination with Apple Watch. Trials thus far indicate there are limitations to what we can measure but on the immediate horizon are interesting developments related to multi camera angle analysis of athletic training that are showing interesting results. Our application development thus far have been directed towards WatchKit sdk and iHealth sdk.

The body’s tissues adapt to the stresses of basketball over a specific timeline. Studies indicate that tendon and muscle adaptations can take about 4 to 6 weeks of consistent training to start showing improvements. This adaptation process is vital for reducing the likelihood of injuries during intense sessions and games. However, sudden spikes in training intensity without adequate buildup can negate these benefits.

For most youth and amateur basketball players, a preseason period of 8 weeks is recommended. This time frame allows for a structured buildup of cardiovascular endurance, strength training, and specific skill work. The initial 4 weeks focus on building a general fitness base, while the latter 4 weeks integrate more basketball-specific drills, like high-intensity interval training (HIIT) and plyometrics.

Recovery is as vital as active training in preseason preparation. Recovery sessions help manage muscle soreness and ensure that adaptations occur without overtraining. For instance, rest periods are particularly critical after high-jump training sessions to allow tendons to repair and strengthen. Research highlights that maintaining a balance of recovery time within the weekly training structure helps sustain performance gains while preventing fatigue.

While many of you are thinking it and not saying it - there is an uptick in studies of athletes and cell phone (screen time) as reducing the recovery aspects of rest. This will be the basis of our next article the dreaded screen time issue.

Here is a list of resources we consulted:

Drew, M. K., and Finch, C. F. (2016). The relationship between training load and injury, illness and soreness: a systematic and literature review. Sports Med. 46, 861–883. doi: 10.1007/s40279-015-0459-8

Gisslén K, Alfredson H. Neovascularization and pain in jumper's knee: a prospective clinical and sonographic study in elite junior volleyball players. Br J Sports Med. 2005;39(7):423–428.

https://publications.aap.org/pediatrics/article/153/2/e2023065129/196435/Overuse-Injuries-Overtraining-and-Burnout-in-Young