USA Basketball's Stretch Band Warm-Up

April 1, 2008 | Featured in the April 2008 Issue

"Stretching is something to warm up and get your body loose before you challenge it [with] weightlifting, cardio or agility," says two-time Olympic gold medalist Katie Smith. Dave Richardson, strength and conditioning coach for Smith and Ohio State men's basketball, offers four stretch band warm-ups you can use to wake up your hips and the surrounding muscles before every intense workout. Perform 3 sets of 5 reps with both legs for every drill.

Quad Stretch
• Lie on left side; place band around top of right shoe, and hold ends with both hands over right shoulder
• Bend knee, bringing right heel back toward butt as far as possible
• Repeat on right side

Hamstring Kick and Lock
• Lie on ground; place band around bottom of one foot, holding ends with both hands
• Swing leg with band around so it is at 90-degree position to other leg
• Apply pressure on band, then slightly bend knee; kick back out and lock knee again

Hip Roll
• Lie on ground; place band around bottom of right foot
• Swing leg out to 9 o'clock position [3 o'clock when performing with left leg]; hold until well stretched
• Roll right leg/hip to 4 o'clock position [8 o'clock when performing with left leg], maintaining pressure on band
Need new gear for the new year? Get everything you need for the season, including new basketball shoes and basketball clothing

Related Exercises

Quad Stretch
Hamstring Kick and Lock
Hip Roll
Must See
Margus Hunt Benches 385 Pounds for Five Reps Margus Hunt Benches 385 Pounds for Five Reps
Views: 20,489,891
RGIII Talks About His Legacy RGIII Talks About His Legacy
Views: 25,773,369
Brandon Jennings: Brandon Jennings: "Always Improve"
Views: 4,302,158

Featured Videos

Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 20,495
Greg Nixon's Full-Body Dumbbell Circuit Greg Nixon's Full-Body Dumbbell Circuit Views: 317,794
SEALFIT: Pushing the Limits of What Athletes Are Capable Of SEALFIT: Pushing the Limits of What Athletes Are Capable Of
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

Most Popular Videos

Derrick Rose Explains How He Stays Positive Derrick Rose Explains How He Stays Positive
Views: 6,081,054
Allyson Felix Explains How To Choose a Coach Allyson Felix Explains How To Choose a Coach
Views: 8,690,928
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,919,945
Charging Ground Balls With Skip Schumaker Charging Ground Balls With Skip Schumaker
Views: 29,869
Yoga for Athletes: Crow Pose Yoga for Athletes: Crow Pose
Views: 3,539,411

Load More
More Cool Stuff You'll Like
Why and When You Need to Change Your Pre-Game Warm-Up Routine

Why and When You Need to Change Your Pre-Game Warm-Up Routine

Must-Have Additions to Your Baseball Stretching Routine

Must-Have Additions to Your Baseball Stretching Routine

The Best Stretching Exercise for You

The Best Stretching Exercise for You

6 Thoracic Spine Exercises to Improve Mobility

6 Thoracic Spine Exercises to Improve Mobility

3 Yoga Twists to Keep You on the Field and Improve Your Game

3 Yoga Twists to Keep You on the Field and Improve Your Game

Flexibility for Cross Country From the Ground Up

Flexibility for Cross Country From the Ground Up

Stay Pain-Free With These Advanced Stretches

Stay Pain-Free With These Advanced Stretches

Dynamic Warm-Up Exercises Done the Right Way

Dynamic Warm-Up Exercises Done the Right Way

How to Release Muscle Knots and Trigger Points

How to Release Muscle Knots and Trigger Points

Find Your Effective Pregame Basketball Warm-Up

Find Your Effective Pregame Basketball Warm-Up

Green Bay Packers Discover Football's Fountain of Youth

Green Bay Packers Discover Football's Fountain of Youth

Dig Like a Pro: Exercises for Volleyball Mobility

Dig Like a Pro: Exercises for Volleyball Mobility

Go the Distance With This Baseball Yoga Warm-Up

Go the Distance With This Baseball Yoga Warm-Up

You're Doing It Wrong: The Warm-Up

You're Doing It Wrong: The Warm-Up

How Hockey Goalies Can Get More Flexible for a Better Butterfly

How Hockey Goalies Can Get More Flexible for a Better Butterfly

Improve Your Balance with Stability Ball Exercises

Improve Your Balance with Stability Ball Exercises

Optimizing Energy Transfer in Your Lacrosse Shot

Optimizing Energy Transfer in Your Lacrosse Shot

These 9 Exercises Will Improve Your Hip Mobility

These 9 Exercises Will Improve Your Hip Mobility

How to Fix 4 Common Tight Areas in Your Body

How to Fix 4 Common Tight Areas in Your Body

Improve Your Squat With 6 At-Home Hip Flexor Mobility Exercises

Improve Your Squat With 6 At-Home Hip Flexor Mobility Exercises

3 Exercises That Fix Common Baseball Hip Mobility Issues

3 Exercises That Fix Common Baseball Hip Mobility Issues

Are Tight Hips Slowing You Down?

Are Tight Hips Slowing You Down?

Why You Shouldn't Stretch 24 Hours Before a Game

Why You Shouldn't Stretch 24 Hours Before a Game

Build a More Powerful Golf Swing With These Mobility Drills

Build a More Powerful Golf Swing With These Mobility Drills

The Yoga Warm-Up for Basketball Players

The Yoga Warm-Up for Basketball Players

Add Warrior Poses to Your In-Season Training

Add Warrior Poses to Your In-Season Training

Mobility Training for Hockey Goalies

Mobility Training for Hockey Goalies

Best Exercises for Improving Joint Mobility

Best Exercises for Improving Joint Mobility

Animal Flow Scorpion Reach for Injury Prevention

Animal Flow Scorpion Reach for Injury Prevention

Reducing Tight Hamstrings without Stretching for Hockey Players

Reducing Tight Hamstrings without Stretching for Hockey Players

The Importance of Recovery Workouts

The Importance of Recovery Workouts

3 Tips To Make Your Stretching Routine More Effective

3 Tips To Make Your Stretching Routine More Effective

Fundamentals of a Pre-Workout Warm-Up

Fundamentals of a Pre-Workout Warm-Up

Balance Exercises That Are Game-Changers

Balance Exercises That Are Game-Changers

Increase Your Flexibility Without Stretching

Increase Your Flexibility Without Stretching

The Most Important Muscle You've Never Heard Of

The Most Important Muscle You've Never Heard Of

Dynamic Warm-Up Exercises for a Safe, Effective Workout

Dynamic Warm-Up Exercises for a Safe, Effective Workout

The Ultimate Pitcher's Warm-Up: 4 Shoulder Exercises with Bands

The Ultimate Pitcher's Warm-Up: 4 Shoulder Exercises with Bands

Pre-Workout Warm-Up Steps You Can't Afford to Skip

Pre-Workout Warm-Up Steps You Can't Afford to Skip

YardBarker