Increase Hip Mobility for Basketball, Part 1

Become more dynamic on the court by increasing your hip movement. Check out these essential basketball stretches from STACK expert Courtney Campbell.

Basketball players use a wide variety of motions on the court. Moving quickly and fluidly requires hip mobility for changing direction quickly and defending great offensive players. A focus on hip stretches will make your joints feel comfortable and stable moving in a greater range of motion. You will lower your susceptibility to injuries while increasing your performance. Add the following basketball hip stretches and dominate on the court.

D-Slide - Hurdle Hip Mobility


Benefits: Defense, post-up and rebounding

Sets/Reps: 1x10 per side

  • Assume a defensive position
  • Step right foot through the hurdle
  • Move body under hurdle
  • 
Step left foot through hurdle
  • Stand tall
  • Repeat for specified reps
  • Perform in opposite direction

Straight Leg - Hurdle Hip Mobility

Benefits: sprinting, running, changing direction

  • Stand with hurdle to left of body
  • Straighten left leg, lift over hurdle
  • Return left leg back over hurdle
  • Repeat for specified reps
  • Perform in opposite direction.

Hamstring Rocker to Forward World Greatest Stretch

Benefits: Sprinting, changing direction, driving to the hoop, rebounding the ball

Hamstring Rocker


Sets/Reps: 1x5 per side

  • Assume split stance with right leg forward
  • Bend forward and place hands on both sides of right foot
  • Rock hips back & straighten legs
  • Move hips forward and bend knees

Forward World's Greatest Stretch


Sets/Reps: 1x10 seconds per position

  • Move right elbow towards ground (keep right heel on the ground)
  • Move as low as possible; hold for 10 seconds
  • Place left hand on ground and rotate torso to right; hold for 10 seconds
  • Place right hand on ground and rotate torso to left; hold for 10 seconds
  • Repeat for specified reps
  • Perform in opposite direction

Spiderman

Benefits: Sprinting, changing direction, driving the basketball, springing for a rebound

Sets/Reps: 1x15 seconds per side

  • Assume push up position
  • Move left leg forward and place it beside foot
  • Look up at the ceiling; hold for 10 seconds
  • Repeat for specified reps
  • Perform in the opposite direction

Lateral World's Greatest Stretch

Benefits: Driving to the basket, changing direction, defensive position

Sets & Reps: 1x10 seconds per position

  • Assume lateral split stance with left leg forward and right foot pointing right
  • Move right elbow toward the ground (keep right heel on the ground)
  • Move as low as possible and hold for 10 seconds
  • Place left hand on ground, rotate torso to right and hold for 10 seconds
  • Place right hand on ground, rotate torso to left and hold for 10 seconds
  • Repeat for specified reps
  • Perform in the opposite direction

Stork

Benefits: Changing directions, moving hips separate from torso

Sets/Reps: 1x10 per side

  • Assume standing position
  • Raise left leg and place foot behind right knee
  • Rotate left leg around right hip and rotate back
  • Repeat for specified reps
  • Perform in opposite direction


Photo Credit: Getty Images // Thinkstock

Topics: BASKETBALL TRAINING | STRETCHING | MOBILITY | STANCE