Training Guide for Basketball: Point Guards

Training Guide for Basketball: Point Guards

What is exactly a point guard? It is a player that needs to have a high aerobic resistance and tolerance to anaerobic effort. While they do not need as much strength as other positions, partly due to their lower body weight (Ferioli et al., 2018). Let’s have a look at this training guide for point guards.

Physiological determinants in Point Guards

We have already talked about all of this in this article. Have a look in case you have not read it yet.

How is the training guide of a point guard?

First of all, we need to consider the physical determinants for the performance in order to elaborate a training guide. In general, a point guard needs to be able to control the ball, work on the spatiotemporal perception and understand the tactical principles of the game. But we are not going to talk about this specifically.

NBA Point Guard

How can point guards become more resistant according to their needs?

Zone% Maximum Frequency
150-60%
260-70%
370-80%
480-90%
590-95%
6>95%

Time Zone

Quite intense, right?

That is why our point guards should exercise in zones 4 and 5 most of the time. Moreover, they should feel comfortable with that range of heart frequency, around an 80-95% Max. Frequency.

What is the training guide all about?

The most interesting would be to read the scientific studies that have assessed the effects of different workout routines on the parameters we want to improve. Fortunately, there is plenty of literature in this regard.

What we will find is that, contrary to what most physical trainers think, we can actually do physical preparation with a ball. In fact, it is a great choice!

Delextrat et al. (2018) compared the effects of a physical conditioning in basketball players for 6 weeks. It relied on small sided games (3×3) or on a high intensity interval training (HIIT).

In other words, they had to play basketball matches and do sprints.

Do you want to know what is HIIT? Then, click on this post to find out more.

Basketball player

What happened?

According to the authors:

“We have concluded that both the SSG and the HIIT improved the aerobic and anaerobic variables in a similar way. In addition, they also improved the muscle oxygenation”.

Is this important? Well, how do you think that the point guard from the Movistar Students Team Phil Pressey managed to cut the pass, run with the ball in fatigue and successfully finish that play? You can see it in the following video…

Exactly, with a good development of the aerobic capacity and aerobic potency.

Something similar happened in the study by Maggioni et al., (2018). They compared the effect of BDT (Basketball Decision Training) with RSAT (Repeated Sprint Ability Training) and GBT (Gough Basketball Training) .

These authors concluded that both BDT and RSAT were effective and superior to GBT in order to improve the physical performance of basketball players.

However, we can see two things when we look at this information:

1. RSAT was superior to BDT

Producing fatigue (due to a higher intensity)

RSAT better than BDT

2. Improvements with BDT

All the specific abilities for basketball improved more with the second system (dribbling, throwing, passing, rebound, defense and attack abilities).

The authors suggest that both coaches and players should include this training system in their physical preparation. Why?

Because, apart from running, Toney Douglas (Movistar Students) will be capable of passing the ball with precision, one of the best plays of the Liga Endesa ACB.

Possible training guide for Point Guard

How can we combine all of this? Here is our proposal, a physical training guide for point guards (Morning and Evening).

Weekly workout

You do not know how to exercise at the gym? Do not worry, we tell you all you need to know here. In this article, we will explain to you how to do sessions like Gen A and B, as well as Esp A and B.

The Technical (TEC) and Tactical sessions (TAC) will depend on the time of the season, the needs of the team, the next rivals… They will be coordinated by the main coach and the assistants.

HIIT Sessions

3 sets x 6 repetitions of 40′ (20’+20′) in a high intensity race with direction changes. 20″ of passive recovery between repetitions and 3′ between sets.

BDT Sessions

2VS2 with constant attacks-defenses, without free throws or time-outs. 2 blocks with 3 sets of 4′ of constant activity with 2′ of rest between blocks.

2 x (3 x 4′) + 2′ Rest

Now all you need to do is enjoy this training guide for point guards yourself. Put on your trainers and let’s get to it!

Basketball Workout

Bibliography:

Training Guide for Points Guards Review

Workout Plan - 100%

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About Alfredo Valdés
Alfredo Valdés
A specialist in Pathophysiology and biomolecular effects on nutrition and sportive activity who will show you the elaborate world of sports nutrition in his articles, employing a simple and critical writing.
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