BASKETBALL WARM UP

    BASKETBALL

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GENERAL WARM UP:

Before you begin doing anything, the body needs to warm up a little, lasting 5-10 minutes. Jog around or jump with the rope. You can do some series of dynamic movements like:

High Knee Walk

High Knee Skip
High Knee Run
Butt Kicks
Straight Leg Walk
Backwards High Knee Skip
Backwards Run
Defensive Slide
You can play some games before you continue with the warm up. The aim of the general warm up is to elevate the heart rate and respiratory rate. This increases the blood flow and helps with the transportation of oxygen and nutrients to the working muscles. This also helps to increase the muscle temperature, allowing for a more effective static stretch.

STATIC STRETCHING:

Then you start stretching to protect you from  having a serious injury: (these are some of the most important)

NECK (both sides)  

DORSAL AND TRICEPS        

                                                                                                                                      

   DORSAL

CALF MUSCLES        

ADDUCTORS              GROINS

The purpose of stretches is to increase the range of motion of your joints. Hold each stretch for 15-25 seconds.

SPECIFIC WARM UP:

Later you can start doing some passes with your partners and bouncing the ball, do some games or shoot baskets, doing competitioncompeting against your team mates and learn new plays/ games that your coach will teach you for the match.
All these games help you to improve your technique with the ball.

Finally you can play a match with your partners where you will put into practise all you have learned.

STRETCHING AND COOL DOWN:

You must stretch all your muscles again to prevent having injuries.




                                                                                                                                                                                                              Alba Montiel.