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 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.)
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