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How to make a warm up cd for basketball
How to make a warm up cd for basketball
Basketball Warm Up Songs - Sports Aspire
You get the advantage when you realize that it’s all in your mind. If you want to win, you need to conquer your own fears first. To do that, you need to get yourself some good beats that help you stay on your feet.
The invention of basketball was not an accident. It was developed to meet a need. Those boys simply would not play ‘Drop the Handkerchief’.
– James Naismith (Inventor of Basketball) |
Basketball is one of the most popular sports, played everywhere in the USA, as well as a lot of other countries. It’s an amazingly fast-paced game that requires presence of mind and instant reflexes. It takes quite a bit of effort to get psyched up for any game, more so for basketball. The game is so fast, you need to be alert from the first second. And there’s no better way to motivate yourself, than through song. Warm up songs are usually played before the match to motivate the players to play a great game.![]()
These songs have upbeat rhythm, and teams usually prefer their favorite songs that complement their team characteristics.
Top 10 Warm Up Songs for Basketball
♫ Till I Collapse – Eminem
♫ Bring ‘Em Out – T.I.
♫ Touch the Sky – Kanye West
♫ All I Do is Win – DJ Khaled feat. Ludacris
♫ Hit ‘Em High – (O.S.T.) Space Jam
♫ Here Comes the Boom – Nelly
♫ Fireman – Lil Wayne
♫ Amazing – Kanye West
♫ Can’t be Touched – Roy Jones Jr.
♫ Crazy Train – Ozzy Osbourne |
Other Popular Warm Up Tracks
| ♪ Invincible – Machine Gun Kelly
♪ Remember the Name – Fort Minor
♪ Heart of a Champion – Nelly
♪ Won’t Back Down – Eminem
♪ Champion – Flipsyde
♪ Don’t Get It – Lil Wayne
♪ Throw it Up – Lil Jon
♪ Lose Yourself – Eminem
♪ The Champ – Nelly
♪ Many Men – 50 Cent
♪ Put You on the Game – The Game
♪ Let’s Get It Started – The Black Eyed Peas
♪ Let’s Go – Trick Daddy feat. Lil Jon
♪ Won’t Back Down – Eminem feat. Pink
♪ One Step Closer – Linkin Park
♪ Let it Rock – Kevin Rudolph feat. Lil Wayne
♪ Welcome to the Jungle – Guns N’ Roses
♪ 25 to Life – Eminem
♪ Power – Kanye West
♪ Higher – The Game
♪ Don’t Stop the Party – The Black Eyed Peas
♪ Ready for War – 50 Cent
♪ The Sky Is The Limit – Lil Wayne
♪ Winner – Jamie Foxx
♪ Stronger – Kanye West ♪ Tie Me Down – New Boyz feat. Ray J
♪ What’s My Name? – Snoop Dogg
♪ Frontline – Pillar
♪ We Fly High – Jim Jones
♪ Get Up – 50 Cent
♪ Been A Boss – Lil’ Scrappy ft. Young Dro & Bohagon
♪ Blackout – Breathe Carolina
♪ Roll Out – Labelle
♪ In Da Club – 50 Cent
♪ Damn! – YoungBloodz feat. Lil Jon
♪ What Up Gangsta – 50 Cent
♪ No Problem – Lil’ Scrappy
♪ Watch Dis – Plies
♪ All Night Long – Red Café
♪ Hell’s Bells – AC/DC
♪ Basketball – Kurtis Blow
♪ Fight Music – D12
♪ Roll Out – Ludacris
♪ Basketball Jones – Cheech and Chong
♪ Ambitionz Az A Ridah – 2Pac
♪ Gangsta Gangsta – Lil’ Scrappy
♪ Bout Me – Ace Hood feat. Ball Greezy
♪ Can’t See Yall – Ace Hood feat. Brisco
♪ Halftime – Ying Yang Twins feat. Homebwoi
♪ I’m A Hustla – Cassidy |
Choose the songs that best depict the features of your team, and play these songs before the match or during practice sessions. All the Best!
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Top 100 Pregame Pump-Up Songs of All Time | News, Scores, Highlights, Stats, and Rumors
Top 100 Pregame Pump-Up Songs of All Time
0 of 100
Elise Amendola/Associated Press
Editor's Note: Click here for an updated list on the best pregame pump-up songs of all time!
What do you look to when you need to get pumped up during warm-ups pregame or to lift weights? The most effective option for many athletes is to play music.
Football, basketball, baseball, hockey, track and soccer—yes, even soccer—players, can harness the adrenaline rush they trigger listening to these songs to receive a physical edge during competition.
This is a remake of an earlier pump-up list.
There are three classifications of pump-up songs:
First, there's the "inspirational" track. The lyrics are the sole focus of this type of song.
The next class of song is "swagger." These pump-up songs all have pride-centered lyrics that build up confidence.
The last type is a "fight" song. This music is exactly what it sounds like; what you listen to before a fight.
Here are the top 100 pregame pump-up songs of all-time:
**Warning NSFW: Some of the tracks in this list contain explicit lyrics**
100. Champions: Ron Artest
1 of 100
Classification: Inspirational
Why It's Worthy: The release was announced after a dramatic NBA Finals Game 7 victory on live television—enough said.
99. Let It Rock: Kevin Rudolf Featuring Lil Wayne
2 of 100
Classification: Inspirational
Why It's Worthy: Like peanut butter and jelly go together on a sandwich, rock and rap go together on a pump-up song.
98. Out Here Grindin': DJ Khaled
3 of 100
Classification: Swagger
Why It's Worthy: A lot of people hate DJ Khaled, but he comes out with hot beat after hot beat, and his lyrics have the cockiness that goes great on a warm-up CD.
97. I Am the Champion: B.O.B.
4 of 100
Classification: Swagger
Why It's Worthy: The theme song on ESPN for bowl week this year, basically a modern, better, version of Queen's We Are the Champions.
96. Bleed It Out: Linkin Park
5 of 100
Classification: Inspirational
Why It's Worthy: In sports, the term "blood, sweat and tears" is a popular cliché, so Bleed it Out fits that toughness perfectly.
95. All I Do Is Win: DJ Khaled
6 of 100
Classification: Swagger
Why It's Worthy: Simple: In the weight room, you're training to win, not just one game, but every single game.
94. Move: Ludacris
7 of 100
Classification: Fight
Why It's Worthy: Our first "fight" song, this song was going through Marshawn Lynch's head on his "Beast Mode" run.
93. TNT: AC/DC
8 of 100
Classification: Fight
Why It's Worthy: AC/DC's first of many on this list, there's not many more powerful metaphors used in the world of sports than an explosion.
92. Never Scared (Remix): Bone Crusher
9 of 100
Classification: Swagger
Why It's Worthy: If you're scared in an athletic competition you're done, but if you're never scared, you're always in the game.
91. Let's Get It Started: Black Eyed Peas
10 of 100
Classification: Inspirational
Why It's Worthy: Once an NBA Finals theme, there aren't many better songs to come out of the locker room to.
90. Fever Dream: Tyler Bates
11 of 100
Classification: Fight
Why It's Worthy: The most popular instrumental from one of the manliest movies ever made.
89. Game Time: Gbread
12 of 100
Classification: Swagger
Why It's Worthy: Track made by the "Greg Jennings broken leg" dude so you know this will help you put the team on your back.
88. Soldier: Eminem
13 of 100
Classification: Fight
Why It's Worthy: Kellen Winslow would have a fit if this song didn't make the list.
87. When They Come for Me: Linkin Park
14 of 100
Classification: Inspirational
Why It's Worthy: Find me a song better for a sprinter and I'll give you a dollar.
..not really.
86. I Made It: Kevin Rudolf
15 of 100
Classification: Inspirational
Why It's Worthy: The song talks about the journey of an underdog making it big, something that almost any athlete can relate to—well, at least the underdog part.
85. Dirt Off Your Shoulder: Jay-Z
16 of 100
Classification: Swagger
Why It's Worthy: Seriously, what would you rather feel like other than a pimp before the big game?
84. Riot: Three Days Grace
17 of 100
Classification: Fight
Why It's Worthy: FIU came out to this song against Miami a few years ago: talk about effective.
83. Put On: Young Jeezy
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Classification: Inspirational
Why It's Worthy: Pro athletes often give credit to cities and fanbases for success, and no track reps a hometown like Put On.
82. Not Afraid: Eminem
19 of 100
Classification: Inspirational
Why It's Worthy: Never scared, not afraid, same concept, except Eminem takes it to another level.
81. O Fortuna: Carmina Burana
20 of 100
Classification: Inspirational
Why It's Worthy: I can't understand a word they're saying, but this track is off the charts in terms of being dramatic.
80. Forever: Drake
21 of 100
Classification: Inspirational
Why It's Worthy: "Last name ever, first name greatest," with that incredible instrumental, the rapping could've ended right there.
79. 8 Mile: Eminem
22 of 100
Classification: 8 Mile
Why It's Worthy: The movie 8 Mile is the pretty much the rapper version of Rocky.
78. Run This Town: Jay-Z
23 of 100
Classification: Swagger
Why It's Worthy: The killer instrumental, the cockiest rapper alive, the hook queen, oh yeah, and one of the best lyricists ever.
77. Oh!: Union Turnpike
24 of 100
Classification: Swagger
Why It's Worthy: Another rock/rap combo is guaranteed to get the adrenaline pumping.
76. List of Demands: Saul Williams
25 of 100
Classification: Inspirational
Why It's Worthy: A Nike special, this song is the definition of up-tempo.
75. Stuntin' Like My Daddy: Lil Wayne
26 of 100
Classification: Swagger
Why It's Worthy: This fast paced beat combined with Lil Wayne's always-cocky lyrics could provide a confidence boost to anyone.
74. Throw Down: Pillar
27 of 100
Classification: Fight
Why It's Worthy: "Ah yeah, you like that don't cha," is the best intro ever.
73. Numb/Encore: Linkin Park
28 of 100
Classification: Inspirational
Why It's Worthy: Who would've thought combining two mediocre songs would become a masterpiece? (It's the rock/rap combo.
)
72. Ladies and Gentlemen: Saliva
29 of 100
Classification: Fight
Why It's Worthy: Ladies and Gentlemen was actually written for WrestleMania.
71. Rabbit Run: Eminem
30 of 100
Classification: Inspirational
Why It's Worthy: Another 8 Mile track, the track describes Eminem's struggle to find success.
70. Magika: Two Steps from Hell
31 of 100
Classification: Inspirational
Why It's Worthy: If I had to circle the entire world, climb the mountains and swim the seas, I could do it if I had this song on repeat.
69. Hand in Blood: Bullet for My Valentine
32 of 100
Classification: Fight
Why It's Worthy: Usually screaming in a song is a turn off, but it definitely fits if you're about to step onto the gridiron and lay the wood.
68. Ima Go Getta: Lil Wayne
33 of 100
Classification: Inspirational
Why It's Worthy: As you can tell, this is a song dedicated to Michael Phelps, and I wouldn't be surprised if he stopped training and just relied on this song to win races.
67. Crazy Train: Ozzy Osbourne
34 of 100
Classification: Inspirational
Why It's Worthy: This classic is arguably played more at sporting events than any other song.
66. Hero: Nas
35 of 100
Classification: Inspirational
Why It's Worthy: This is the theme song for "hero ball" in basketball when one player continues to shoot and shoot and shoot.
65. Bodies: Drowning Pool
36 of 100
Classification: Fight
Why It's Worthy: One of the best songs to listen to as a linebacker, right before you fill the hole.
64. I Am Number One: Nelly
37 of 100
Classification: Swagger
Why It's Worthy: "Two is not a winner and three nobody remember."
63. It's a Fight: Three 6 Mafia
38 of 100
Classification: Fight
Why It's Worthy: Anything from Rocky is perfect to listen to while you're training, and if you want something more modern than Eye of the Tiger, this is your song.
62. Ten Thousand Fists: Disturbed
39 of 100
Classification: Fight
Why It's Worthy: Disturbed's first of many songs on this list, the group is the best pump up band in the world of rock.
61. This Could Be Anywhere in the World: Alexisonfire
40 of 100
Classification: Inspirational
Why It's Worthy: The screaming and fluid singing combination is new to me, but that just means it should be able to pump up a broader audience range.
60. Break Stuff: Limp Bizkit
41 of 100
Classification: Fight
Why It's Worthy: Break Stuff—great weight room song, and again, a great linebacker song.
59. We Are One: 12 Stones
42 of 100
Classification: Inspirational
Why It's Worthy: The anti-hero ball song, a track to unite a team before the battle begins.
58. The Second Coming: Juelz Santana
43 of 100
Classification: Inspirational
Why It's Worthy: Another Nike special, it doesn't have the up-tempo beat, but its lyrics are phenomenal.
57. Paper Cut: Linkin Park
44 of 100
Classification: Fight
Why It's Worthy: More Linkin Park, could it possibly be the rock/rap combo in a lot of their songs?
56. Stronger: Kanye West
45 of 100
Classification: Inspirational
Why It's Worthy: "Harder, better, faster, stronger," has been adopted as a motto by about a million professional trainers.
55. Down with the Sickness: Disturbed
46 of 100
Classification: Fight
Why It's Worthy: I wish the entire song was just filled with random shouts of, "Ohhh AH-AH-AH-AH!"
54. We Made It: Busta Rhymes
47 of 100
Classification: Inspirational
Why It's Worthy: A lyrical masterpiece, plus, who doesn't like the random appearance by Mr. Unbreakable in the video?
53. You're Going Down: Sick Puppies
48 of 100
Classification: Fight
Why It's Worthy: Most fight songs don't have the most creative lyrics, but the Sick Puppies nailed this one.
52. Cinderella Man: Eminem
49 of 100
Classification: Inspirational
Why It's Worthy: Men's teams were getting insulted when they were getting called Cinderellas, so Eminem made a song called Cinderella MAN—now everyone's happy.
51, I Don't Wanna Stop: Ozzy Osbourne
50 of 100
Classification: Inspirational
Why It's Worthy: This song may not be as popular as Crazy Train, but it's the better pump up track.
50. Triumph: Pitbull
51 of 100
Classification: Inspirational
Why It's Worthy: Usually all Pitbull raps are club bangers, but this song should in every locker room in America.
49. Drop the Bombshell: Powerman 5000
52 of 100
Classification: Fight
Why It's Worthy: You know when you saw the name Powerman this track was going to come hard.
48. Born to Win: Papoose
53 of 100
Classification: Inspirational
Why It's Worthy: Unlike some songs that just turn out to be good pump up songs, Born to Win was made with that in mind.
47. Crawling in the Dark: Hoobastank
54 of 100
Classification: Inspirational
Why It's Worthy: Nothing symbolizes toughness like crawling in the dark.
46. Bawitdaba: Kid Rock
55 of 100
Classification: Fight
Why It's Worthy: I don't know "Bawitdaba" if is a word, but if it's not, it should be added to the dictionary immediately.
45. Riot Maker: Tech N9NE
56 of 100
Classification: Fight
Why It's Worthy: This song is playing in every baseball pitcher's head before he beans a batter and starts a bench-clearing brawl.
44. Sandstorm: Darude
57 of 100
Classification: Inspirational
Why It's Worthy: I don't know what's up with the music video, but this techno beat is one of the best out there.
43. Boom: P.O.D.
58 of 100
Classification: Fight
Why It's Worthy: What other song can pump up a football player and a ping pong player alike?
42. Heart of Champion: Nelly
59 of 100
Classification: Inspirational
Why It's Worthy: This song can pump anyone up, but it gives a little extra boost if you're name is Nelly.
41. Rawkfist: Thousand Foot Krutch
60 of 100
Classification: Fight
Why It's Worthy: The Manny Pacquiao theme song, rock* fist.
40. Enter Sandman: Metallica
61 of 100
Classification: Fight
Why It's Worthy: "Sleep with one eye open, grippin' your pillow tight," is such an epic line.
39. Sirius: Alan Parsons
62 of 100
Classification: Inspirational
Why It's Worthy: This played before every one of Michael Jordan's home games, and just look how good he played: proof.
38. Victory: The Notorious B.I.G.
63 of 100
Classification: Inspirational
Why It's Worthy: The Rocky instrumental in the background of hip hop legends, would it turn out to be anything but greatness?
37. Push It: Rick Ross
64 of 100
Classification: Inspirational
Why It's Worthy: Forget 110 percent, push it to the limit.
36. The Contender Theme: Hans Zimmer
65 of 100
Classification: Inspirational
Why It's Worthy: The Contender theme song pumped up fighters, it pumped up Jack Sparrow, it can pump up you.
35. You're Gonna Go Far Kid: The Offspring
66 of 100
Classification:Inspirational
Why It's Worthy: The fast-paced beat and amazing chorus makes you forget about the nasally voice.
34. The Pretender: Foo Fighters
67 of 100
Classification: Inspirational
Why It's Worthy: You don't want to be called a pretender in sports, just ask LeBron.
33. Kernkraft 400 (Remix): Zombie Nation
68 of 100
Classification: Inspirational
Why It's Worthy: Okay, the first part is annoying, but if you can survive until the chanting begins, you're set.
32. The Realist Killaz: 2Pac
69 of 100
Classification: Fight
Why It's Worthy: The greatest rapper ever releasing music from the dead: inspirational.
31. Click: Saliva
70 of 100
Classification: Fight
Why It's Worthy: Commonplace on NFL hits videos, Click is a must-have if you're a physical player.
30. More: Usher
71 of 100
Classification: Inspirational
Why It's Worthy: The only R&B track on the list, it's pretty much Kobe Bryant's theme song.
29. Back in Black: AC/DC
72 of 100
Classification: Inspirational
Why It's Worthy: Steelers fans embraced Black and Yellow as their theme song last season, but they should have chosen Back in Black instead.
28. Monster: Skillet
73 of 100
Classification: Fight
Why It's Worthy: In sports, almost all of the best athletes have a switch they flip when they're between the lines that turns them into a monster, aka the killer instinct.
27. My Time: Fabolous
74 of 100
Classification: Inspirational
Why It's Worthy: If you've had to wait your turn in sports, this song is for you.
26. Headstrong: Trapt
75 of 100
Classification: Fight
Why It's Worthy: Headstrong definition: determined to have one's own way; stubbornly and often recklessly willful
25. The Beast: Tech N9NE
76 of 100
Classification: Fight
Why It's Worthy: The beastliest song ever. #corniestpunever
24. Animal I Have Become: Three Days Grace
77 of 100
Classification: Fight
Why It's Worthy: Same concept as Monster, nothing is intimidating about a plain old human being.
..
23. Hells Bells: AC/DC
78 of 100
Classification: Inspirational
Why It's Worthy: AC/DC's instrumentals do more than their lyrics for getting the adrenaline flowing, but that's not an insult by any means.
22. All the Above: Maino
79 of 100
Classification: Inspirational
Why It's Worthy: This is a song Maino released after getting out of prison, but the beat and underdog lyrics make this song great, not relate-ability.
21. Welcome to the Jungle: Guns N' Roses
80 of 100
Classification: Fight
Why It's Worthy: Welcome to the Jungle is another fixture at sporting events around the country.
20. We Ready: Archie Eversole
81 of 100
Classification: Swagger
Why It's Worthy: Even Ray Lewis adopted We Ready to add to his pregame chant.
19. Symphony of Destruction: Megadeth
82 of 100
Classification: Fight
Why It's Worthy: Symphony of Destruction has to be one of the greatest song titles on this list.
18. The Final Countdown: Europe
83 of 100
Classification: Inspirational
Why It's Worthy: This song could've made the list as just an instrumental.
17. Frontline: Pillar
84 of 100
Classification: Fight
Why It's Worthy: Going to war is an often used metaphor when it comes to playing sports, and Frontline fits that intense mindset.
16. Remember the Name: Fort Minor
85 of 100
Classification: Inspirational
Why It's Worthy: It may be overplayed, but that doesn't change the fact that "Remember the Name," is lyrically one of the greatest pump up songs ever.
15. We Will Rock You: Queen
86 of 100
Classification: Swagger
Why It's Worthy: The definition of a classic, fans have been stomping their feet in stadiums for decades thanks to this song.
14. Gonna Fly Now: Bill Conti
87 of 100
Classification: Inspirational
Why It's Worthy: You had to know the Rocky theme song was going to show up eventually.
13. Warrior: Disturbed
88 of 100
Classification: Fight
Why It's Worthy: Some rock bands focus all on their guitar solos and forget about the lyrics, but Disturbed paints the picture of a warrior with perfection.
12. Requiem for a Dream: Clint Mansell
89 of 100
Classification: Inspirational
Why It's Worthy: It's arguably the most popular instrumental of all-time.
11.
The Trooper: Iron Maiden
90 of 100
Classification: Inspirational
Why It's Worthy: As soon as I discount a good guitar solo, Iron Maiden blows you away with one.
10. Blow Me Away: Breaking Benjamin
91 of 100
Classification: Fight
Why It's Worthy: This song doesn't even need the 300 video to ignite an army.
9. Lose Yourself: Eminem
92 of 100
Classification: Inspirational
Why It's Worthy: "Look...if you had...one shot...or one opportunity...this is everything you ever wanted...one moment...would you capture it...or just let it slip?"
8. The Longest Yard: Nelly
93 of 100
Classification: Fight
Why It's Worthy: The third, final, and best "boom" song and The Longest Yard theme song.
7. Right Now: Van Halen
94 of 100
Classification: Inspirational
Why It's Worthy: The intro is flawless, the chorus is flawless, it would be the top classic if it wasn't for one more song on this list.
..
6. In the Zone: David Banner
95 of 100
Classification: Inspirational
Why It's Worthy: It was made for the last U.S. Summer Olympic team, and the lyrics are flawless.
5. 300 Violin Orchestra: Jorge Quintero
96 of 100
Classification: Inspirational
Why It's Worthy: It's not as famous as "Requiem for a Dream," but it's the greatest pump-up instrumental ever.
4. Indestructible: Disturbed
97 of 100
Classification: Fight
Why It's Worthy: Disturbed strikes again, you'll be able to run through a wall after listening to this one: what door?
3. Eye of the Tiger: Survivor
98 of 100
Classification: Inspirational
Why It's Worthy: The classic, made famous by Rocky. You say game face, I say eye of the tiger.
2.
Can't Be Touched: Roy Jones Jr.
99 of 100
Classification: Swagger
Why It's Worthy: Most professional athletes are absolutely horrible rappers, but Roy Jones Jr. KO's this track.
1. Till I Collapse (Remix): Eminem
100 of 100
Classification: Inspirational
Why It's Worthy: The original was unbelievable, but Eminem, 50 Cent, and 2Pac on one track: auto-adrenaline.
David Daniels is an NFL Featured Columnist at Bleacher Report and a Syndicated Writer. Follow him and Bleacher Report Swagger on Twitter.
Basketball warm-up
Coaches never tire of repeating: it is always necessary to warm up. And it doesn’t matter if you are going to a strength training, group exercise, jogging, just want to play volleyball with friends or any other team game. It is clear that in each of these cases the exercises will be somewhat different, but they all have the same goal - to improve blood circulation and muscle nutrition.
And gradually increase the heart rate, which is especially important if you have a cardio load.
Why are basketball exercises good for warming up?
Those that contain stretching movements and cardio block. This allows you to work out the main muscle groups: the muscles of the legs, body and arms, gently stretch the ligaments and involve the joints in the work. Plus, they develop coordination, since some elements of the game itself are included in the basketball warm-up - receiving and dribbling the ball, throwing, etc. If, having mastered the technique, you perform them at an accelerated pace (in game mode), then during the warm-up you will receive a certain dose cardio load, which means you can avoid sharp fluctuations in heart rate during the main workout.
Why else should you try basketball? “This is an all-season game, you can always play indoors, unlike football, where you are very dependent on the weather,” says TV and radio host Dens Desyuk .
- Speaking from a practical point of view, this game pumps the body well (look at the players - they are tall, athletic), develops strategic thinking and speed. Plus, in basketball we reach great heights (again compared to football), anyone has the opportunity to become a big and significant player. And although this game is a team game, you don’t need a team for a good workout: you can play and warm up together. I became interested in basketball at school, we had it very developed, it was played by the coolest guys. I've been playing it with pleasure for 23 years."
You can use the proposed complex at your discretion, as a short warm-up before the main cardio workout or as an independent aerobic exercise. In the latter case, remember to keep an eye on heart rate fluctuations (work in the anaerobic or fat burning zones, depending on whether you want to become more stamina or lose weight).
How to build a session
*Perform the warm-up exercises sequentially at a calm pace.
*Study for 10-15 minutes if you want to warm up before training.
*In order to turn this complex into a separate cardio lesson , after a slow stretch (from the first to the third exercise), do the fourth, fifth and sixth exercises at a fast pace for another 20-25 minutes and complete his 15-20 minute jog in the aerobic heart rate zone.
*You will need a basketball for training.
1. Butterfly
Sit on the floor, bend your knees and bring the soles of your feet together at a comfortable distance from your pelvis. Put the brushes on your feet. Place the ball between your shins on the floor. As you exhale, gently pull your knees towards the floor. Hold the position for 30-40 seconds. Repeat the movement twice more.
2. Crunches
Sit with your legs straight forward (knees and hips pressed together).
Bend your left leg (knee still touching the floor) and place the foot to the left of the thigh (heel pointing towards the pelvis). Twist your body to the right, place your palms on the floor. As you exhale, twist to the right even more, moving your palms away from you as far to the right as possible. Hold this position for 30 seconds and repeat twice more. Then do the exercise on the other side.
3. Ball crunches
Sitting with straight legs, take a basketball in your hands and place your hands at the level of the solar plexus (elbows apart). Inhale twist your torso to the right, exhale to the left. Perform 10-12 such movements.
4. Receive the ball
Stand straight with your feet wider than your shoulders. Transfer body weight to the right leg, knees are soft. Grab the ball with both hands (elbows slightly apart). Then, with a quick movement, move your hands with the ball to the right (as if trying to protect the ball from an opponent).
Then also quickly transfer the weight of the body to the left leg, lean slightly to the left and forward with the body and take the ball to the left knee. Repeat the bunch 5-10 times in each direction.
5. Dribbling
Take a wide step forward with your right foot. Distribute body weight evenly between both legs. Lean your body slightly towards your right leg. Take the ball in your right hand and hit it hard on the floor, passing it under your right thigh. Then grab it with your left hand and hit the floor with force again. Pass the ball in this way from side to side for 1-2 minutes, then repeat the exercise, stepping forward with your left foot.
6. Ball throw
Stand up straight, take the ball with both hands and, bending your elbows, raise it just above eye level. Transfer the weight of the body to the left leg, right - slightly bend at the knee. Transfer the ball to your right palm (point it with your fingers towards you), holding it with your left hand.
With force, straighten your right arm and push the ball with your palm forward. Perform 10-12 such throws with each hand.
Add some basketball to your workouts to add variety and performance.
By the way, now you can see Dens on the TV channel on the LIVE! TV channel: he became the host of our new Wellness Menu program, where he cheerfully and naturally talks about the main trends in the world of wellness, the most popular fitness classes and SPA -procedures. The Wellness Menu is a real guide to a healthy lifestyle. Watch the program "Wellness Menu" every Saturday at 13:00 on the TV channel "LIVE!".
A set of exercises for warming up a basketball player
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Skiing
1.
A set of exercises for warming up a basketball player Kushnir Nikita 8 "A"
2. Significance of the warm-up
The indisputable
importance of the
warm-up
lies in the fact that a properly performed warm-up
allows
to show the maximum of one's physical abilities,
and also to avoid many serious injuries
.
Basketball warm-up allows you to tone yourself
to perform sharp,
highly coordinated
and
sometimes
dangerous movements.
3. What happens in the body during warm-up
During the warm-up:
• body temperature rises, respiration
quickens, which allows more oxygen
to enter the muscles;
• the muscles tense up and become stronger, and
the ligaments become more elastic;
• connective tissue lubricates the right parts of the body
, preparing them for constant movement;
• increases the overall tone of the body due to
stimulation of the brain.
This allows the athlete to show their
best qualities in the game, as well as to secure their
the body from possible injuries when performing sudden
movements, collisions, overloads.
4. Exercise No. 1
Warming up the body
In order to warm up your body after
stagnation, light running on
for 5-7 minutes is ideal. At this stage, we are
working on improving the blood supply to the body
by expanding blood vessels, preparing the lungs for
active work. In addition to simple running, during the last two minutes
you can diversify your movements and add running
side steps, back, jumps At the end of this exercise
stabilize breathing and move on to the next one.
5. Exercise No. 2
Workout of muscles and joints
Now it is very important to knead every cell of the body, envelop it with
connective tissue and prepare it for repeated sharp
movements. Warm-up before basketball should be performed,
starting from the head and ending with the legs:
• Head and neck (circular movements, bends).
• Shoulders (circular movements, alternating shoulder raises,
chest forward-backward bends).
• Arms (circular movements of outstretched arms, vertical and
horizontal swings of outstretched arms, circular movements of the arms
in the elbow joint, circular movements in the wrist area, a la
throwing swings with a brush, working out the phalanges of the fingers).
• Body (tilts to the sides and back and forth, circular movements,
arching the spine back and forth)
• Legs (circular movements relative to the pelvis, circular
movements in the knee joints, rotation of the ankles
joints, squats, jumps).
6. Exercise No. 3
Stretching
It is necessary to give the body elasticity, which, in the first place,
allows you to protect yourself from injury and damage.
This step should be carried out in the same way as the previous one: from
head to feet.
• Neck (stretching the muscles of the neck by tilting in different directions
and simultaneously pressing with the hands).
