Basketball Warm-Up
Feb. 26, 2024
You’ll often see VASA’s basketball courts full of hoopers, dropping dimes and slamming it home. If you love shooting hoops and want to perform your best (and avoid injury), complete this warm up, which will prep your body for the demands of a pick-up basketball game.
1. Light Jog (3-5 minutes):
Jog a few laps around the court to get your blood flowing throughout the entire body and warm your muscles.
Jog a few laps around the court to get your blood flowing throughout the entire body and warm your muscles.
2. Side-to-Side Leg Swings (10-12 each side):
Place your hands on the wall and swing one leg side to side, allowing the body to rotate around the planted leg.
Place your hands on the wall and swing one leg side to side, allowing the body to rotate around the planted leg.
3. Front-to-Back Leg Swings (10-12 each side):
Using a similar set up, but only using one hand for support, swing the inside leg forwards and back. You can come up onto the ball of the planted foot to make the movement more dynamic.
Using a similar set up, but only using one hand for support, swing the inside leg forwards and back. You can come up onto the ball of the planted foot to make the movement more dynamic.
4. Walking Lunge with Torso Twist (10-12 each side forward):
Stepping forward into a lunge, rotate the upper body and gaze out over the front leg. Step your feet back together as you stand up and repeat going the opposite way.
Stepping forward into a lunge, rotate the upper body and gaze out over the front leg. Step your feet back together as you stand up and repeat going the opposite way.
5. Reverse Lunge with Reach (10-12 each side forward):
Stepping backwards into a lunge, reach your arms overhead to stretch the front of the body. Step your feet back together as you stand up and repeat on the opposite leg.
Stepping backwards into a lunge, reach your arms overhead to stretch the front of the body. Step your feet back together as you stand up and repeat on the opposite leg.
6. High Knees:
Lift your knees so they are level with your hip bones while jogging down the court. Don’t forget to use your arms to create speed and momentum.
Lift your knees so they are level with your hip bones while jogging down the court. Don’t forget to use your arms to create speed and momentum.
7. Butt Kicks:
Pull your heels to your butt while jogging down the court. Don’t forget to use your arms to stay balanced.
Pull your heels to your butt while jogging down the court. Don’t forget to use your arms to stay balanced.
8. Lateral Shuffles:
Step and slide sideways down the court, pushing off the back leg like you’re playing defense.
Step and slide sideways down the court, pushing off the back leg like you’re playing defense.
9. Form Shooting
After your body is warm, practice your shooting technique so you can knock down every shot you get in the game.