Fast Break Offense Conditioning | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Fast Break Offense Conditioning

February 1, 2013 | Z Altug

Must See Basketball Videos

The latest innovation in the evolution of sports like football, basketball and soccer is the fast-break offense. Some people call it the "hurry-up-offense." It's the "no huddle offense" in football and the "two-minute drill offense" in basketball.

Training for a fast-break offense typically employs some sort of interval training, with its change in tempo and pace; circuit training, with a variety of stations; and cross training a variety of skills in one workout. (Just like Drew Brees' Off-Season Training Plan.)

Fast-Break Offense Benefits

  • Offense controls the tempo of the game
  • Fatigues opponents
  • Minimizes substitution of fresh defensive players
  • Harder to defend since defenses can make fewer adjustments
  • Increases offensive plays and improves scoring possibilities
  • Practice periods now become a part of the conditioning program

Key Points to Consider

  1. Fast-break offense is not a good training strategy to use when learning or acquiring new skills. Sports skills should be mastered well before increasing tempo and variety in a conditioning program.
  2. A thorough warm-up period should be included prior to the training program, including  an aerobic phase for the circulatory system and a dynamic mobility phase for the musculoskeletal system.
  3. A thorough cool down period should be included at the end of the training program to allow heart rate and blood pressure to return to normal levels and prevent a cardiac event (Abbott 2013, ACSM 2010). Similar to the warm-up, the cool down period should include an aerobic phase and then a static stretching routine or dynamic mobility routine.
  4. Adequate hydration breaks should be included as a part of the training routine.
  5. The coaching, conditioning and athletic training staff should constantly monitor the athletes to prevent any type of heat illness or overtraining. When an athlete's form breaks down during conditioning, he or she should be taken out of the training program and allowed to cool off gradually. An athlete who is tired and using poor form with a particular skill is more susceptible to injury.
  6. Adequate rest and recovery days after conditioning sessions to prevent overuse and overtraining injuries.
  7. A quality post-exercise snack, including carbohydrates and protein for optimal recovery.

Sample Football Fast-Break Offense Conditioning Program

  • Dynamic mobility warm-up
  • Circuit of Tempo Drills
  • Run and block or mimic tackle
  • Run and catch or defend
  • Run and jump (including plyometrics)
  • Run and lift (including isometric, bodyweight exercise, or weights)
  • Cool down

References

• Abbott AA. "Cardiac arrest litigations." ACSM's Health & Fitness Journal. 2013;17(1):31-34.

• American College of Sports Medicine (ACSM). ACSM's Guidelines for Exercise Testing and Prescription, 8th ed. Philadelphia, PA: Wolters Kluwer Lippincott Williams & Wilkins, 2010.
Photo: mcclellandmiscellanea.wordpress.com

Topics: BASKETBALL
Z Altug
- Z Altug, PT, MS, CSCS, NSCA-PT, is a licensed physical therapist and athletic performance specialist out of Los Angeles. He co-authored the 2012 Healthy Lifestyle...
Z Altug
- Z Altug, PT, MS, CSCS, NSCA-PT, is a licensed physical therapist and athletic performance specialist out of Los Angeles. He co-authored the 2012 Healthy Lifestyle...
Must See
How to Perform the Euro Step With Iman Shumpert
Views: 80,021
Perfect Dwyane Wade's Signature Euro Step
Views: 1,305,124
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 32,038,581

Featured Videos

Quest for the Ring: University of Kentucky Views: 147,463
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,254,658
Path to the Pros 2015: The Journey Begins Views: 23,946
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

STACK Challenge: 500-Meter Row

Test Your Toughness With the Who Dat? Challenge

Advanced High School Football Summer Conditioning Program

Get in Basketball Shape With the Right Workout

Who Invented the Burpee?

STACK Challenge: Finish Strong

STACK Challenge: The 10/10 Treadmill Challenge

Win the Fourth Quarter With These Basketball Sled Push Finishers

Full-Body Conditioning Workout: 3 Loaded Carry Variations

STACK Challenge: 5 Minutes of Treadmill Torture

Can You Pass Drew Brees' Conditioning Test?

Training with the Elevation Training Mask 2.0

7 Footwork Drills That Give You an Advantage

Training Secrets of UFC Champion Johny Hendricks

How Much Conditioning Do You Really Need?

Understanding the Benefits and Risks of Altitude Training

Get in Shape With This Basketball Conditioning Workout

Baseball Conditioning: Why You Need an Aerobic Base

ZSeries 10-Minute Workouts: The Hill

Improve Your Aerobic Fitness in the Off-Season

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

5 Brutal Sprint Drills That Push the Lactic Threshold

ZSeries 10-Minute Workouts: Fartlek Run

The Mount Everest Treadmill Challenge

Get in Game Shape With 4 Conditioning Combos

ZSeries 10-Minute Workouts: Interval Sprints

5 NBA Players Who Found Their Game After Losing Weight

Can You Handle the Husker Toughness Test?

In-Season Baseball Pitcher Workout Program

In Defense of Cardio

Can You Survive the

How Sporting Kansas City Stays 'Sporting Fit'

How to Avoid Hockey Conditioning That Slows You Down

Off-Season Conditioning: Full-Body Med Ball Workout

4 HIIT Workouts That Will Get You in Shape Fast

4 Simple Drills to Improve Your Endurance

Can You Survive These 4 Crazy Plate Push Finishers?

High-Intensity Interval Training: How Much Is Too Much?

LaTroy Hawkins' Epic Battle Ropes Workout

Get in Shape With 5 Intense Lower-Body Finishers

LeBron James's Insane Conditioning Drill

Alternatives to Boring Cardio Training