The Ultimate Basketball Warm-Up | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

The Ultimate Basketball Warm-Up

January 31, 2013 | Ramon Williams

Must See Basketball Videos

Athletes, have you ever begun a practice or game with your muscles feeling cold or stiff? Coaches, have your athletes ever complained of tightness or muscle pulls within the first half hour of practice? These issues are usually the result of an insufficient basketball warm-up before performing high intensity drills. (See 5 Ways Athletes Screw Up Their Warm-Ups.)

Preparation is everything. Preparing for practice and games with the proper warm-up can have a positive impact on your performance. The ultimate basketball warm-up uses a combination of stationary and movement exercises. Muscle activation and dynamic stretching stimulate blood flow to the muscles primarily used during basketball. This warm-up will enhance performance and reduce the risk of injury.

Below is the 15-minute basketball warm-up, including the recommended number of sets, reps and distances for each movement. The warm-up is designed to be done with little or no rest between exercises. (For other intense basketball warm-up variations, see The Ultimate Basketball Kettlebell Warm-Up and Memphis Grizzlies' Active Stretching Routine.)

Basketball Warm-Up

Phase 1: Stationary and Movement

  • Jumping Jacks: 10 reps
  • Seal Jacks: 10 reps
  • Front stationary lunges: five each leg
  • Jumping Jacks: 10 reps
  • Seal Jacks: 10 reps
  • Side Lunges: five each leg
  • Jumping Jacks: 10 reps
  • Seal Jacks: 10 reps
  • Reverse Lunges: five each leg
  • Pogo Jumps for height: two sets of 10 reps
  • Forward Skips for height: half court and back
  • Wideouts: two sets of 15 reps
  • Side Shuffle: half court and back
  • Backward Cycle: half court and back

Phase 2: Muscle Activation

  • Single Leg Glute Bridge: 10 each leg
  • Supine Leg Raise: 10 each leg
  • Alternating Arm and Leg Supermans: 10 each side
  • Prone Scorpions: five each side
  • Quadruped Forward Hip Circles: 10 each leg
  • Quadruped Backward Hip Circles: 10 each leg

Phase 3: Dynamic Stretching

  • Walking Leg Swings: half court and back
  • Backward Hip External Rotation with Skip: half court and back
  • Run with 80% effort: full court
  • Single Leg Groiners : five each leg
  • Run with 90% effort: full court
  • Gate Swings: 10 reps
  • Run with 95% effort

Check out my other basketball articles:

 

Ramon Williams
- Ramon Williams graduated magna cum laude from Montclair State University with a B.S. in Physical Education. He is currently an NSCA-certified strength and conditioning specialist...
Ramon Williams
- Ramon Williams graduated magna cum laude from Montclair State University with a B.S. in Physical Education. He is currently an NSCA-certified strength and conditioning specialist...
Must See
Dwyane Wade Leads by Example
Views: 3,066,897
Why You Should Never Doubt Colin Kaepernick
Views: 16,189,942
Abby Wambach Will Do Whatever It Takes
Views: 2,176,242

Featured Videos

Quest for the Ring: Duke University Views: 217,694
Eastbay: It Begins Now Views: 70,986
Path to the Pros 2015: Training Days Views: 118,412
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

More Cool Stuff You'll Like

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

Yoga twistsBack pain is a popular reason for bench warming. Low-back issues abound with athletes across all sports. There are numerous reasons athletes...

Pro Secrets, Revealed: The Perfect Workout Warm-Up

Go the Distance With This Baseball Yoga Warm-Up

Best Exercises for Improving Joint Mobility

Why You Shouldn't Stretch 24 Hours Before a Game

These 9 Exercises Will Improve Your Hip Mobility

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

Patrick Peterson's Yoga Workout

Increase Your Flexibility Without Stretching

The Best Stretching Exercise for You

Flexibility for Cross Country From the Ground Up

How to Release Muscle Knots and Trigger Points

Dynamic Warm-Up Exercises for a Safe, Effective Workout

Pre-Match Warm-Ups that Will Improve Your Tennis Game

12 Dynamic Stretches Football Players Must Do

Animal Flow Scorpion Reach for Injury Prevention

Dig Like a Pro: Exercises for Volleyball Mobility

Stay Pain-Free With These Advanced Stretches

Green Bay Packers Discover Football's Fountain of Youth

Improve Your Balance with Stability Ball Exercises

3 Exercises That Fix Common Baseball Hip Mobility Issues

3 Tips To Make Your Stretching Routine More Effective

Mobility Training for Hockey Goalies

How to Fix 4 Common Tight Areas in Your Body

Add Warrior Poses to Your In-Season Training

Balance Exercises That Are Game-Changers

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

The Most Important Muscle You've Never Heard Of

How Hockey Goalies Can Get More Flexible for a Better Butterfly

Fundamentals of a Pre-Workout Warm-Up

Must-Have Additions to Your Baseball Stretching Routine

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

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

Find Your Effective Pregame Basketball Warm-Up

A Tight Back May Hurt Your Performance and Health

The Importance of Recovery Workouts

Are Tight Hips Slowing You Down?

Dynamic Warm-Up Exercises Done the Right Way

Reducing Tight Hamstrings without Stretching for Hockey Players

6 Thoracic Spine Exercises to Improve Mobility

You're Doing It Wrong: The Warm-Up