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: 1×10 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: 1×5 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: 1×10 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: 1×15 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: 1×10 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: 1×10 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