BASKETBALL TRAINING INFORMATION
Acceleration--I doubt that one ever gets to top speed on a basketball court, so all speed running is actually in the acceleration mode. To develop maximum speed during acceleration, one has to be leaning forward from the ankles, and not from the hips. To demonstrate this, stand about arms length fro a wall, and without leaning push against the wall. Then back up a bit and lean from the waist and push against the wall. Next, lean from the ankles and push against the wall. It requires force/power to accelerate. You develop the most when leaning from the ankles.
Dorsiflexion--When running, and especially during acceleration, the foot should be dorsiflexed-the toes should be pulled up toward the shin/knee. Do not "run on your toes". The foot should land mid-foot and not on the toes. When one "runs on their toes", the calf muscles are contracted. Thus, when pushing off for the next stride, the calf muscle can not be contracted to help push off. In this condition, the ham strings are carrying the full load. Most hamstring pulls happen during acceleration.
Arm swing--arm action controls leg action. The arms have to go through their swing quickly for the legs to move quickly. To maximize the speed of the arm swing, the angle of the elbow joint should change during acceleration/max speed running. In non max speed running, this angle is normally about 90 degrees. For more speed, this angle should be reduced to the 45 degree range on the upswing and opened to the 135 degree range on the down or backswing.
Changing directions--for a quicker turn around, the angle of the foot should be changed while it is in the air. Upon landing the body will automatically align itself over the foot.
Energy system training--In short burst running the ATP/CP (adenosine triphosphate/creatine phosphate) energy system comes into play. At maximum continuous effort, the ATP/CP stores are depleted in about eight seconds. It takes the body about three minutes to replenish them. The drill to enhance this system is to run hard for ten to twelve seconds, then recover for about 30 seconds. In the recovery, about 50% of the system will be replenished. Do four of these, then take a three minute recovery, during which 95-98% of the system will be replenished. Do three sets.
Weight training--If you want to build muscle mass, the do lots of reps. If you just want to build muscle strength, then 1RM or 2RM's. (RM is the max weight that you can handle in one rep.)
For the acceleration, dorsiflexion, arm swing and changing directions, the body has to re-learn the proper motion. This will not happen over-night. It may take a full season for the body to make this a natural motion where you don't have to think about it. Work on one of these at a time. When it becomes natural, then move to the next one.