If you’ve ever started a practice or game cold, complaining of tightness, or muscle stiffness. It’s more than likely due to not warming up sufficiently before commencing high-impact drills. If you’re looking to have a positive impact in games or at practices try the basketball warm-up below. A combination of stationary and dynamic drills for muscle activation and blood flow. This 15-minute basketball warm-up will enhance performance and reduce the risk of injury. Included are the recommended number of sets, reps and distances for each movement. Enjoy!

 

Phase 1: Stationary and Movement

Jumping Jacks: 10 Reps
Seal Jacks: 10 Reps
Front stationary Lunges: 5 Per leg
Jumping Jacks: 10 Reps
Seal Jacks: 10 Reps
Side Lunges: 5 Per leg
Jumping Jacks: 10 Reps
Seal Jacks: 10 Reps
Reverse Lunges: 5 Per leg
Pogo Jumps for Height: 2 Sets of 10 reps
Forward Skips for Height: Half court and back
Wideouts: 2 Sets of 15 reps
Side Shuffle:Half court and back
Backward Cycle: Half court and back

 

Phase 2: Muscle Activation

Single Leg Glute Bridge: 10 Per leg
Supine Leg Raise: 10 Per leg
Alternating Arm and Leg Supermans: 10 Per side
Prone Scorpions: 5 Per side
Quadruped Forward Hip Circles: 10 Per leg
Quadruped Backward Hip Circles: 10 Per leg

 

Phase 3: Dynamic Stretching

Walking Leg Swings: Half court and back
Backward Hip External Rotation with Skip: Half court and back
Run with 80% effort: Full court
Single Leg Groiners: 5 Per leg
Run with 90% effort: Full court
Gate Swings: 10 Reps
Run with 95% effort: Full court

Check out the blog How to Reduce Post-Workout Muscle Soreness for 4 key ways to reduce post-workout muscle soreness after intense games and practices. Take care of your body and it’ll take care of you.