Most basketball athletes spend all year building up their skills, fitness and the physiological adaptations to our our sport.

Unfortunately many of them lose these adaptations when they go from everything to nothing once competition stops in December. This evaporation of physical progress reduces performance and increases vulnerability to injury when competition resumes in January.

In this short, practical presentation Core Advantage Head Coach Durham McInnis will take you through the principles and methods he has used for over 25 years to help athletes from domestic to Olympic level thrive all year round. If you want a great start to your season this a vital workshop to help you have a fun but productive break.

https://www.loom.com/share/4e68ba1ff3e94b779a51dde66d53da8a?sid=3f922c21-2e5e-4361-87b6-d4e9018218f7

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The Core Advantage Interval timer.

The Core Advantage Interval timer is a great fitness resource for Summer training and we recommend you use it. It is available on Iphone and can be downloaded from the App store link below. We do not have an Android version

‎Core Advantage Interval Timer

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Presentation Slides

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Avoiding the zero load cliff in 2024 .pdf

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Presentation Summary

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Objective

To maintain structural adaptations, movement skill adaptations, and fitness adaptations over the summer break to ensure readiness for the upcoming season.

Key Steps

1. Understand the Concept of Antifragility:
   • The body responds to controlled doses of stress by getting stronger and faster.
   • Adaptations are acquired through stress and recovery cycles.
2. Hierarchy of Training Focus:
   • Develop structural integrity (muscles, tendons, ligaments).
   • Build work capacity (fitness).
   • Enhance movement skill.
   • Improve explosiveness.
3. Recovery Foundations:
   • Prioritize sleep, time between sessions, and nutrition.
   • Emphasize active recovery but focus on sleep, time, and nutrition.
4. Weekly Training Plan:
   • Create a daily rhythm microcycle plan or a stress-consolidated four-day option.
   • Include game-like running sessions, strength sessions, warm-up 2.0, and recovery 2.0.
5. Exercise Selection:
   • Focus on squats, push-ups, calf raises for structural adaptations.
   • Incorporate running for movement skill adaptations.
   • Include high-intensity cardio mimicking game demands for fitness adaptations.
   • Utilize strength workouts from available resources.
6. Avoid Extreme Surfaces:
   • Stay away from sand running and minimize concrete surfaces.
   • Opt for well-watered ovals for running sessions.