menu close twitter facebook snapchat instagram youtube article basketball gallery graph left-arrow right-arrow search star trophy video net clipboard shield-check shield-star stopwatch filter reset Share

E-Team

Shop

WEAR WHAT THE TEAM WEARS

Shop Now USA Basketball
Start Your Offseason With Rest, Recovery, Reflection

Start Your Offseason With Rest, Recovery, Reflection

  • Author:
    By Alan Stein, CCS, CSCS
  • Date:
    May 4, 2016

Many teams across the country have completed their seasons. I've received hundreds of emails, Tweets, and Facebook messages asking me to outline the offseason and how much time they should take off before they resume training.

So this is the first in a series of posts to help you plan your offseason strength and conditioning program.

Rest

Players need to take one to two full weeks off after their last game. This is non-negotiable. They must rest their minds and their bodies. They need to spend quality time with family and friends. They need to make sure their academics are on point. They need to get extra sleep. They need to eat well. They need to kick back, relax, and enjoy being young! High school and college will be over in the blink of an eye; they shouldn't take this time for granted. They need to enjoy the journey.

This rest period includes all structured physical activity—no strength training and no basketball workouts or pick-up games. I am not advocating lying around on the couch eating chips and drinking soda. They can and should be active, just not from structured workout standpoint.

This concept is usually hard to grasp for players, coaches, and parents, because they've been misinformed and believe that taking a couple of weeks off will cause them to regress. Nothing is further from the truth. In fact, this mental and physical break is the best thing they can do for their mental sanity and physical progress. Trust me.

Recover

Players need to properly address any nagging injuries they experienced during the season. They shouldn't ignore sore ankles, sore knees, and sore backs. If these issues don't go away after two weeks of rest, they need to see a medical professional (an athletic trainer or physical therapist).

The only structured physical activity I would allow during this recovery phase would be some active stretching and mobility type movements like the ones in this Yoga for Basketball video:

Doing this type of thing a couple of times per week will help the recovery process.

Reflect

Players and coaches should take 10 minutes every day during this two week period and sit comfortably in total silence—no phones, no computers, no music, and no TV. They need to close their eyes and reflect on this past season. If it was a successful season, they should take time to feel good about what they accomplished and pin-point what made it such an impressive year.

If it was a rough season, they need to use it as a learning experience to get better. They need to reflect on the challenges they faced and brainstorm ways to handle those issues in the future. Remember, from every adversity comes opportunity.

This 10 minute reflection period will help fuel a productive offseason.

Next week's post will cover the second phase of the offseason: Evaluate and Plan.

Related Videos

With a nod to legendary player George Mikan, Kyrie Irving demonstrates a good way to practice finishing at the rim.

With the help of Klay Thompson and Ryan Anderson, coach John Calipari demonstrates the fundamentals of shooting a basketball.

The Tips, Skills, Drills series continues with a lesson on the Pick and Roll from P.J. Carlesimo, with help from USA Basketball stars Paul George, Anthony Davis and Kyrie Irving.

The Tips, Skills, Drills series continues with a lesson on the pick-and-roll from P.J. Carlesimo, with help from USA Basketball stars Paul George, Anthony Davis and Kyrie Irving.

Ball handling and dribbling are critical skills for any basketball player, and for point guards in particular. Dribbling with two balls is a great way to develop those skills, so here is a series of two-ball drills.

Related Content

USA Basketball will conduct youth clinics on July 19 in Las Vegas in partnership with Kaiser Permanente.

  • Author:
    Tony Fryer
  • Date:
    May 24, 2021

A solid set of footwork techniques helps ensure proper development and, eventually, is a building block for mastering other skills.

With a nod to legendary player George Mikan, Kyrie Irving demonstrates a good way to practice finishing at the rim.

With the help of Klay Thompson and Ryan Anderson, coach John Calipari demonstrates the fundamentals of shooting a basketball.

The Tips, Skills, Drills series continues with a lesson on the Pick and Roll from P.J. Carlesimo, with help from USA Basketball stars Paul George, Anthony Davis and Kyrie Irving.

Coach Licensing & Organization Accreditation Login



Forgot Password?