Studies have shown that a proper warm-up, prior to sports participation, can reduce lower body injuries. A warm-up should include stretching, strengthening, balance exercises, and sport-specific agility drills. This list provides examples of dynamic exercises to be integrated in a warm-up. According to Medical News Today website, the people tend to do dynamic stretches to warm up their muscles and prepare for exercise.
These 5 exercises are related to the movement patterns, specific to basketball skills performed during a game or practice. Keep the reps/sets low, this is only a warm up! Each movement should be as good as the first, if they are not, take a break.
Glute bridge (dynamic exercises)
– Lie on your back with your knees bent and feet against the floor. Feet are placed hips width apart, toes pointed forward. Keep abs contracted, glutes squeezed.
– Push through heels to lift your hips off the floor until your body is in a straight line from your chest to your knees.
– Pause at the top for 2 second hold, then lower slowly for 2 seconds.
8-10 reps x 2 sets. Slow and controlled to fully activate the muscles.
Glut max, glut med, hamstrings, abdominals
This is great dynamic exercises to activate all the major muscles in your legs before practice. A simple, but effective way to increase core training and glute activation.
Jump squat with hold
– Squat – stand with feet shoulder-width apart, toes in line with your knees, chest up tall, looking straight ahead. Squat down by putting your weight in your heels, keeping your knees in line with your ankles.
– Jump – squeeze your glutes, keep your abs engaged, and push with your legs to jump straight up
– Land – land softly, first touching the ground with your heels then balls of the feet, ending in the same position as the initial squat. Hold this position for 5 seconds before repeating the movement again.
*Note: make sure your knees do not fall in during the squat, they should be in line with your ankles.
8-10 reps x 2 sets. Maximum power during each jump.
Glut max, glut med, quadriceps, hamstrings, abdominals
Incorporates leg power and core stabilization.
Similar to rebounding a ball, with the addition of a hold to add endurance in a defensive stance.
– Make sure the surface you are using is level and clear of obstacles. Put tape on the ground or use a line already drawn on the court.
– Keep a slight bend in your knees, land on the balls of your feet, feet pointed straight forward.
– Try to be as quick as possible
30 seconds x 4 sets. Switch off sets between forward/backwards and right/left.
Incorporates speed and endurance training.
Quick movements similar to game style transitions.
– Begin in a partial squat with your body weight in your heel. Keep your knees in line with your ankles, core tight, and back flat.
– Take a small step to the right. Bring your left leg behind you and touch it softly on the ground. At the same time, bring your left arm in front to reach towards the floor. Focus on the control and balance with each jump.
– Hold for 2 seconds after each jump, then repeat on the other side.
– As you get comfortable with the stability, take bigger jumps to challenge yourself.
8-10 reps x 2 sets. If you cannot control your landing, decrease the distance of each jump.
Hamstrings, quads, abdominals, gastrocnemius
Challenges your balance while working the legs and core. Quick direction changes, similar to a game in basketball. With a focus on knee mechanics to promote stability and decrease the risk of injury.
Burpee with push up (dynamic exercises)
– Start with your feet shoulder width apart, toes pointed forward.
– Squat with your knees in line with your ankles, not going over your toes, weight in your heels and chest up.
– Place hands on the floor in a plank position, keeping hips in line with your back, hands in line with your shoulders, spine neutral, abdominals engaged.
– Do one push up, keep elbows tight to the body. Push up can be modified with knees on the floor.
– Quickly return to the squat position, perform a squat jump with hands above your hand.
10 reps x 1 set. Keep the amount low, focusing on the form.
Full body strength exercise. Hamstrings, quads, glut max, abdominals, pectoralis major, triceps, deltoids.
Integrating full body dynamic exercises while increasing heart rate in preparation for practice. Upper body focuses on the triceps, an important muscle for shooting.
Take Home Message:
These exercises are targeted to activate the muscles specific for basketball skills training. Remember to keep the reps/sets low, since this is only a warm up.
Integrate these dynamic exercises into the warm up you are already doing. Slow & controlled!
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