Repeated Sprint Ability in Elite Basketball Players: The Effects of 10 × 30 m Vs. 20 × 15 m Exercise Protocols on Physiological Variables and Sprint Performance

Abstract

Team sports players are required to perform repeated bouts of short-term high-intensity actions during the games. The present study aimed to examine the effects of a novel repeated sprint ability protocol (20×15 m) and compare it with the impact of a more traditional repeated sprint ability protocol (10×30 m). Twelve male elite Lithuanian basketball players (age 21.0 ± 2.0 y, body height 1.90 ± 0,07 m, body mass 86.2 ± 5.8 kg and training experience 12.0 ± 1.9 y) competing in the Lithuanian National Basketball Championship participated in this study. Participants completed three bouts of each repeated sprint protocol interspersed with 5 minutes of recovery. Results showed that the 20×15 m protocol caused a significant decrease in total sprint time (most likely; mean changes (%) with ± 90% of confidence limits, -9.4%; ± 0.7%) and a large decrease in blood lactate (most likely, -39.2%; ±12.8%) compared to the 10×30 m protocol. Despite small differences, the fatigue index presented a similar trend (possibly decrease, -23.7%; ± 38.8%). The exercise heart rate showed a very similar trend with trivial differences between the two protocols. The 20×15 m protocol presented a lower heart rate during recovery with small magnitude. Overall, the present study showed that the 20×15 m protocol seemed to be more representative of the specific basketball demands. Coaches should be aware that RSA training during the in-season may be an adequate stimulus to improve high-intensity runs and muscle power in high-level players.

In-Season Training Model for National Association of Intercollegiate Athletics Female Basketball Players Using “Microdosed” Programming

“…The inclusion of 1 or 2 changes of direction during each sprint may further develop the athletes’ RSA (6). In turn, repeated sprint training in-season may be sufficient stimuli to improve high-intensity efforts for collegiate-aged basketball players (39). Because of the approximate time needed to complete each sprint effort and the suggested allowable recovery time between sprints, the phosphagen/ATP-PC and glycolytic systems can receive ample attention to maintain or slightly improve their capabilities.…”

“…When designing the in-season program, numerous training modes are recommended as beneficial to improve basketball performance. Possible methods of improvement include weekly accentuated eccentric overload squats (44), optimal load and modified complex training (40), plyometric training (18,26), use of the repetitions in reserve method (5), and RSA training (39). Although an in-depth discussion on each of the methods listed is outside the scope of this article, a brief overview of each method and results are provided.…”

“…Of note, because of being prescribed in-season, the methods and means used to develop these energy systems should be "basketball specific" to facilitate the greatest degree of transference to competition (49). The most notable forms of training to improve anaerobic power and capacity in basketball athletes are repeated sprint ability (RSA) and intermittent repeated sprint ability drills (6,39,65). Repeated sprints of 20-30 meters interspersed with approximately 20 seconds of recovery between sprints are indicated to match the demands of basketball (39,65).…”

“…The most notable forms of training to improve anaerobic power and capacity in basketball athletes are repeated sprint ability (RSA) and intermittent repeated sprint ability drills (6,39,65). Repeated sprints of 20-30 meters interspersed with approximately 20 seconds of recovery between sprints are indicated to match the demands of basketball (39,65). The inclusion of 1 or 2 changes of direction during each sprint may further develop the athletes' RSA (6).…”

“…The repetitions in reserve method provided a broad range of improvement (1.3-43.9%) in tests to assess jumping, sprinting, and agility (5). Finally, RSA training is suggested for use in-season due to its potential to improve anaerobic power and high-intensity interval sprinting, particularly at 15-m per sprint, yielding an overall 9.4% decrease in total sprint time (39).…”