Strength Training Programs for Teams Without Weight Equipment

Ask the Coach-Q5

I have recently taken over the job of coaching a high school team. I was wondering if you could recommend a few strengthening exercises for the players? We have one problem, our school does not have weight sets.
Kyle Draper

Coach Draper,
This is not as much an oddity as it may sound. We have had a fairly large number of coaches writing asking us what to do in similar circumstances. First let me say their are many options in terms of strength training that may not be a "best substitute" but certainly can help build your players body strength and conditioning.

This month we have a review of four very good strength and conditioning books for basketball coaches on our site. I would encourage you to read Greg Brittenham's book on Conditioning drills for basketball. Greg's and his father are leading edge in terms of developing strength, speed and stamina using non-traditional methods. Plus their book contains nearly 50 drills which they have found successful working with NBA level players.
Secondly, you can go to your library and find resources on isometric and manual resistance exercises and stretches which can add considerably to a players body strength. I have coaches several professional teams where a player could bench press a couple of hundred pounds, but if you ask them to hold their body in a horizontal position with only their left forearm and right foot in contact with the ground, could not hold this position for more than 5 seconds. I generally had my players do about 5 minutes of isometrics as part of their daily warm-ups each day. The players don't like them because they are generally not that easy to do, but over a period of a month or so you will see a substantial increase in their overall body strength and stability.

These type of exercises also help to considerably reduce the risk of lower leg muscle injuries and back problems because, when used properly, build total body strength. I am not suggesting that teams avoid strength training, because the optimal situation is to do both. However in your case, where you're equipment is severely limited this can be a partial alternative.

Lastly, you may want to consider getting some heavy duty rubber tubing (old tire tubes might work), and cutting various lengths to have your players do flexion and extension exercises against this kind of resistance. I have seen some $1000 dollar machines that essentially do what a good piece of rubber can do, albeit not as aesthetically pleasing.

Matt Brzyki's conditioning book gives a very good review of manual resistance exercises. Another good resource is a book called Strength Training for Young Athletes from Human Kinetics Publishers and authored by Kramer and Fleck I believe. It addresses exercises for young players who shouldn't be lifting heavy weights before their bones have hardened during their growth spurts, and may give you some additional ideas that could be useful.

Great question, and we appreciate your Asking The Coach.