basketball anatomy Brian Cole, MD NBA Team Physician of the Year Rob Panariello, CSCS USA Strength and Conditioning Hall of Fame Human Kinetics Library of Congress Cataloging-in-Publication Data Library of Congress Cataloging-in-Publication Data Cole, Brian J. Basketball anatomy / Brian Cole, NBA Team Physician of the Year; Rob Panariello. pages cm Includes bibliographical references. 1. Basketball--Training. 2. Basketball--Physiological aspects. 3. Basketball injuries. 4. Physical education and training. 5. Physical fitness. I. Panariello, Rob. II. Title. GV885.35.C6 2015 796.323--dc23 2015016189 ISBN: 978-1-4504-9644-5 (print) Copyright © 2016 by Brian Cole and Professional Physical Therapy, P.C. All rights reserved. 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Box 5076 57A Price Avenue Champaign, IL 61825-5076 Lower Mitcham, South Australia 5062 800-747-4457 08 8372 0999 e-mail: [email protected] e-mail: [email protected] Canada: Human Kinetics New Zealand: Human Kinetics 475 Devonshire Road Unit 100 P.O. Box 80 Windsor, ON N8Y 2L5 Mitcham Shopping Centre, South Australia 5062 800-465-7301 (in Canada only) 0800 222 062 e-mail: [email protected] e-mail: [email protected] Europe: Human Kinetics 107 Bradford Road Stanningley Leeds LS28 6AT, United Kingdom +44 (0) 113 255 5665 e-mail: [email protected] E6307 To my loving and supportive family. Together, we have shared more than a decade of medical coverage with the Chicago Bulls organization and attended hundreds of games with my wife, Emily, and our children, Ethan, Adam, and Ava. I am grateful to have the privilege to always be a student and to add balance to our fulfilling lives. Brian Cole To my wife, Dora, and my daughters, Lauren and Sara. Thank you for your love and support throughout the years. You are the roses in my life’s bouquet. Rob Panariello Contents Foreword vi Preface vii Acknowledgments viii 1 The Basketball Player in Motion 1 2 Legs: Where the Game Starts 7 3 Lower Back and Core: The Center of Stability 31 4 Upper-Body Strength and Power: Pulling Exercises 51 5 Upper-Body Strength and Power: Pushing Exercises 71 iv 6 Explosive Weight Training for Playing Above the Rim 89 7 Plyometrics for a Quicker First Step and Game Reaction 105 8 Rehabilitation for Optimal Return to Play 127 9 Injury Prevention for Avoiding the Bench 163 10 Putting It All Together 187 Bibliography 193 Exercise Finder 194 About the Authors 198 v Foreword by Derrick Rose I want to first say that it’s an honor to be approached about providing the foreword for Dr. Cole and Rob Panariello’s landmark book Basketball Anatomy. I truly believe that the content of this resource has had a significant impact on where I am today in my career. I’m also certain that it will have a similar impact on the game’s future play- ers, coaches, and trainers. Basketball has always been an important part of my life. Growing up in Chicago, the game was my way of avoiding the streets and the negative influences that such a lifestyle can have on a young man or woman. I owe a lot of credit to my brothers for teaching me the game at an early age and seeing that I was in position to succeed at the high school level. While I was at Simeon Academy, I was fortunate enough to experience even greater success. The hard work and dedication that I put in every day helped me attract the attention of some of the nation’s top college basketball programs and eventually led me to the University of Memphis, where I had the opportunity to play for an NCAA National Championship. Good fortune continued to shine down on me, as after declaring for the 2008 NBA draft, I was the overall first selection by my hometown Chicago Bulls and experienced immediate success in my first few years. So why do I tell you all of this? Trust me, I am not using this as a way to boast my personal accolades. Things were going great until my first major setback—a serious knee injury. In 2012, while playing in the first game of the NBA Playoffs, I suffered a torn ACL. The timing couldn’t have been worse as I didn’t have enough time to recover before the following season, which meant that I had to endure not only the pain of the injury, but also having to watch my teammates battle without me. Upon my return at the beginning of the 2013-14 season, I was finally starting to get back into game shape and feeling comfortable again. Then, on November 22nd, the unthinkable happened and again I suffered a season-ending injury. This time a torn meniscus on my other knee. An entire career with no major injury and now I suffer two within a three-year span. But while I suffered these injuries and it did cost me time out of my career, I was lucky enough to be under the care of Dr. Brian Cole and his team. He knows the game and its demands on the body. That expertise helped me recover from both devastating injuries, and I am now ready to return to the game stronger than ever. The exercises that he and Rob Panariello have included in this book are essential to preparing your body for basketball-specific actions. They even include much of the same injury recovery that I had to endure while recovering from my ACL surgery. You’ll learn how to be a better, stronger, healthier player and avoid common injuries in the game. The bottom line is this: When it comes to training basketball players, keeping us healthy, or helping us return from injury, there are no two guys better than Dr. Cole and Rob Panariello. By picking up this resource, you’ll learn the same exercises that NBA players use on a daily basis to keep us on the court and not the bench and how each of them directly relates to basketball movements. I’ve never seen a book that takes you inside the game and shows you why you train—the value, the benefit, and the results. It’s my go-to resource and a must for every player coach, trainer, and fan! vi Preface D r. Naismith, the creator of the game of shooting balls into peach baskets, could not have dreamed that his game would evolve so dramatically. Though basket- ball has changed over the past 100-plus years, the spirit and principles of the game remain the same. From the playground to professional levels, the sport is more popular now than ever before. Every March, fans in the United States watch as a new national col- legiate champion is crowned. Later that spring, all eyes are on the best basketball athletes in the world as a new NBA champion is named. The game of basketball requires various physical qualities for consistent success. Strength, power, and elasticity provide you with the ability to demonstrate your best game. As you commit more time and effort to the sport, your performance will improve as will your ability to prevent and manage injury, and, if necessary, rehabilitate from injury. Chapter 1 introduces the physical qualities necessary for playing basketball and the correlation of those physical qualities to optimal performance. Chapters 2 through 7 contain detailed exercises with full-color anatomical illustrations aiding in estab- lishing skills such as gaining a strong position, improving jumping skills, getting a quicker first step, and increasing acceleration. Chapter 8 covers the rehabilitation of ankle sprains, knee tendinitis, and shoulder pathology. Chapter 9 describes methods of preventing ACL and shoulder injuries, and chapter 10 describes optimal design of training programs. This systematic method of training will help you prevent overtraining and avoid overuse injuries that often occur as the result of excessive fatigue during weight room training (the key below shows you how to distinguish between primary and secondary muscles in the diagrams). Primary muscles Secondary muscles Motivation for participation in basketball may include seeking simple recreational enjoyment, satisfying the thirst of competition, achieving a college scholarship, and even making it the professional ranks. Basketball Anatomy contains the keys that have led to the success of many basketball athletes over the years, all based on authoritative literature and empirical experience. By sharing this information with you, we hope to enhance your Ep53h0y7s/iCcoalel /Kaebyi/l5it1i3e1s4 6a/nJGd/ Rh1elp you achieve consistent play and a healthy career. vii Acknowledgments W e would like to thank the following individuals for their hard work and dedica- tion in helping with Basketball Anatomy: Timothy J. Stump MS, PT, CSCS is a licensed physical therapist and NSCA certi- fied strength and conditioning specialist. He received his masters of science degree in exercise physiology and is certified by USA Weightlifting as a club coach and sports performance coach. Tim began his physical therapy career working at the Hospital for Special Surgery in 1992 and then in 2000 he joined Rob Panariello as a partner with Professional Orthopedic and Sports Physical Therapy private practice. Dean Maddalone PTA, CSCS is an NSCA certified strength & conditioning special- ist, USAW weightlifting coach as well as a New York State licensed physical therapist assistant. He is currently the director of athletic performance at the Professional Ath- letic Performance Center in Garden City, New York. Dean has worked in outpatient sports medicine for more than 20 years and has performance trained and rehabili- tated many high school, college, and professional basketball and baseball athletes. Jessica Paparella DPT, PT is a physical therapist and clinical director with Profes- sional Orthopedic and Sports Physical Therapy in Garden City, New York. Jessica graduated from Stony Brook University’s physical therapy program in 2009. She is a former collegiate softball player and has a special interest in the area of sports physical therapy and concussion management, and she is also involved in the care of athletes at all levels of competition including the NHL and MLB. viii