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How to stretch before playing basketball
How to stretch before playing basketball
Stretches for Basketball | The Best Basketball Stretches
by Brad Walker | First Published October 31, 2010 | Updated April 12, 2019
An appropriate mix of skill, stamina and strength is essential for the game of basketball. If you desire to be in perfect shape to play basketball then regular basketball stretches will help. Basketball training helps take your game to the next level.
Muscles used in Basketball
All the muscles in the body play an important role in a game of basketball. Running, jumping and pivoting involve muscles throughout the trunk, legs and feet. The quadriceps and hamstring muscles play a crucial role in these activities, as well as the abdominals, calf and gluteus muscles.
Passing, throwing and shooting in basketball involves the upper body muscles, such as the rotator cuff muscles, coracobrachialis, latissimus dorsi, biceps brachii, brachioradialis and triceps brachii.![]()
Most Common Basketball Injuries
Like many athletic injuries, those occurring in basketball may be classified as chronic (overuse) injuries or acute (traumatic) injuries. Chronic injuries occur when a particular area is put under continual stress and becomes fatigued and damaged in the process, causing pain, loss of movement, and in many cases, swelling. Common chronic injuries in basketball include:
- Rotator cuff tendinitis;
- Patellar tendinitis, also known as jumper’s knee; and
- Achilles tendinitis.
Acute injuries, unlike chronic or overuse injuries, result from a sudden forceful event. Some of the most common acute injuries in basketball include:
- Muscle strains or tears
- Jammed fingers;
- Groin strain;
- Knee injuries, including anterior cruciate ligament (ACL) sprain and meniscus tear; and
- Ankle sprains.
Injury Prevention Strategies
Conditioning and technique training are all essential in basketball, and may help to avoid some of the more common injuries, particularly those due to overuse, as well as common muscle and tendon strains and tears.
The following are also useful in helping to prevent basketball injuries.
- Warm-up properly prior to training and especially competition.
- Allow time for a complete cool-down period after training and competition.
- Strength training and improved cardiovascular fitness will help to build resistance to injury.
- Good flexibility training will reduce injuries from tight and inflexible muscles.
- Practicing balance, agility and proprioception drills to improve knee and ankle stability.
- Be aware of the position of other players on the court, to avoid collisions.
- Proper, snug-fitting and supportive footwear can help avoid injuries.
- Use of ankle supports (braces, taping, strapping, etc.) can reduce the incidence of ankle sprains.
- A mouth guard helps protect the teeth and mouth.
- Safety glasses should be used by those wearing eyeglasses.
- Basketball courts, whether indoors or out must be free of obstructions and debris.
The 3 Best Basketball Stretches
Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don’t make the mistake of thinking that something as simple as stretching won’t be effective.
Below are 3 of the best stretches for basketball; obviously there are a lot more, but these are a great place to start. Please make special note of the instructions with each stretch, and if you currently have any chronic or recurring muscle or joint pain please take extra care when performing the stretches below, or consult with your physician or physical therapist before performing any of the following stretches.
Instructions: Slowly move into the stretch position until you feel a tension of about 7 out of 10.
If you feel pain or discomfort you’ve pushed the stretch too far; back out of the stretch immediately. Hold the stretch position for 20 to 30 seconds while relaxing and breathing deeply. Come out of the stretch carefully and perform the stretch on the opposite side if necessary. Repeat 2 or 3 times.
Rotating Stomach and Side Stretch: Lie face down and bring your hands close to your shoulders. Keep your hips on the ground, look forward and rise up by straightening your arms. The slowly bend one arm and rotate that shoulder towards the ground.
Squatting Leg-out Groin and Adductor Stretch: Stand with your feet wide apart. Keep one leg straight and your toes pointing forward while bending the other leg and turning your toes out to the side. Lower your groin towards the ground and rest your hands on your bent knee or the ground.
Single Heel-drop Calf and Achilles Stretch: Stand on a raised object or step and place the ball of one foot on the edge of the step.
Bend your knee slightly and let your heel drop towards the ground.
Watch the Basketball Stretches video
Click on the play button below if you prefer to follow along to a 10 minute video of the best stretches for basketball.
These basketball stretches are best done after your basketball training, as part of your cool down. They can also be done as a stand-alone stretching session to improve your basketball flexibility, but make sure you’re fully warmed up before starting the stretches.
Want more Basketball Stretches?
While the recommendations on this page are a good place to start, you'll get a lot more benefit when you add the right stretches to your training program. With the Ultimate Guide to Stretching & Flexibility you'll...
- Do away with stiff, tight muscles and joints;
- Improve your freedom of movement;
- Get rid of injuries, aches and pains;
- Improve your sporting performance; and
- Take your flexibility to the next level.
You'll get 135 clear photographs and 44 video demonstrations of unique stretches for every major muscle groups in your body. The DVD includes 3 customized sets of stretches (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core. Plus, you'll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly.
Click here to improve your flexibility!
Research and References
- Walker, B. (2011). The Anatomy of Stretching, 2nd Edition (ISBN: 978-1583943717)
- Wikipedia contributors. (2019, April 24). Basketball, In Wikipedia, The Free Encyclopedia.
- Emery, C. Rose, M. McAllister, J. Meeuwisse, W. (2007). A prevention strategy to reduce the incidence of injury in high school basketball: a cluster randomized controlled trial. Clinical Journal of Sport Medicine, 17(1), 17-24.
- Lim, B. Lee, Y.
Kim, J. An, K. Yoo, J. Kwon, Y. (2009). Effects of sports injury prevention training on the biomechanical risk factors of anterior cruciate ligament injury in high school female basketball players. The American Journal of Sports Medicine, 37(9), 1728-1734. - McGuine, T. Brooks, A. Hetzel, S. (2011). The effect of lace-up ankle braces on injury rates in high school basketball players. The American Journal of Sports Medicine, 39(9), 1840-1848.
- Woolstenhulme, M. Griffiths, C. Woolstenhulme, E. Parcell, A. (2006). Ballistic stretching increases flexibility and acute vertical jump height when combined with basketball activity. The Journal of Strength & Conditioning Research, 20(4), 799-803.
- Kokkonen, J. Nelson, A. Eldredge, C. Winchester, J. (2007) Chronic Static Stretching Improves Exercise Performance. Medicine & Science in Sports & Exercise, 39(10), 1825-1831.
- Shellock, F, Prentice, W. (1985) Warming-up and stretching for improved physical performance and prevention of sports-related injuries.
Sports Medicine, 2(4):267-78. - Fradkin, A. Zazryn, T. Smoliga, J. (2010) Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of Strength and Conditioning Research, 24(1):140-8.
About the Author: Brad Walker is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon (author page) has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 122 countries have sent 1,000's of verified customer reviews. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.
Disclaimer: The health and fitness information presented on this website is intended as an educational resource and is not intended as a substitute for proper medical advice.
Please consult your physician or physical therapist before performing any of the exercises described on this website, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain.
Stretching Tips: Keys to a Proper Warm Up
We all know stretching is important, but do you know the proper way to stretch and warm-up before hitting the court?
The idea of stretching may not be top of mind for most youth athletes. However, stretching and properly warming up is extremely important to avoid injury and help you perform at your best.
For basketball players, especially, a combination of both dynamic and static stretches is highly recommended. Do you know the difference?
Dynamic stretches are controlled movements that prepare your body mentally and physically for performance while increasing blood flow and oxygen to your body. Static stretches are those in which you hold a single position without movement for a period of time, typically 20-30 seconds.
While both are important, they should be used in combination at different times. Dynamic stretches should be used as part of your warm-up routine before you start playing while static stretches are most effective after workouts as part of your cool-down routine.
Our union members take the time to warm up properly, and we think you should too!
Check out our NBPA Stretching Tips led by NBPA Sports Medicine Director, Dan O’Brien.
This form of stretching helps with an increased range of motion, speed, and agility. Dynamic warm-up exercises get your body prepared for basketball by performing movements that will enhance better body awareness. Remember - these should be performed right before you hit the court!
Perform each exercise for :30 seconds
Hamstring Scoops
Start with hands and palms up.
Point toes up with heels planted in the ground, reach down and up making a scooping motion with each step. Make sure to keep your back flat. This exercise helps stretch your hamstrings and calves.
Knee Hugs
Pull up from the knee and ankle, hugging the knee and coming up on your toes. Alternate each leg. This exercise stretches your glutes and helps activate the calves when coming up on your toes.
Quad Pull
Pull your leg up behind you (same hand, same leg) reaching up with the opposite hand and holding for 1-2 seconds. Take a step and switch legs. This exercise stretches the quads.
Straight Leg Kick
Hold hands out in front and kick one leg up in the air. Repeat alternating legs with each step. This exercise stretches the hamstrings and calves while also activating the hip flexors.
Forward Lunge With Rotation
Extend arms out in front, lunge forward and twist to side with knee up.
This exercise stretches and activates the hip flexors while also helping with knee stability and improving knee pain.
Side Lunge
Lift knee up, lunge to the side, come back to center. Repeat. Keep chest up, back flat. This exercise helps activate the glutes and increase knee stability while also stretching the groin and abductors.
Walking RDL
RDL is short for Romanian Deadlift. Reach forward with both arms, extending 1 leg out behind and keeping back straight. Take a few steps forward and repeat. This exercise helps with hamstring strength and flexibility as well as glute strength and activation.
Side Shuffle
Perform running motion laterally while raising your opposite hand with your opposite knee. This exercise helps you move laterally while getting the hip flexors warmed up and increasing “proprioception” or awareness of the position and movement of the body.
Lateral Bounds
Stand on your right foot with your knee up. Using only the right leg, jump to the left side landing on the left foot. This will help with glute activation and ankle & knee stability.
Static stretching can be done by moving a muscle to the end of its range of motion and holding for a specific period of time - typically 20-30 seconds. This is an effective way to increase flexibility. Remember - these should only be done after a workout during the cool-down phase because static stretching may limit your body’s ability to react quickly.
Perform each exercise for :30 seconds
LOWER BODY:
Standing Hamstring Stretch
Bend forward, hinging at the hips, letting arms hang in front towards your toes.
This exercise will stretch your hamstrings.
Standing Quad Stretch
While standing, bend your knee back by grasping your ankle with one hand. This exercise will stretch your quads
Butterfly
Bring your feet together and let your knees fall to the floor. This exercise will stretch your groin.
Calf Stretch
Start in a pushup position, drop your heel to floors. This exercise will stretch your calves.
UPPER BODY:
Cross Arm Stretch
Reach one arm across the other and hold
Low Back Stretch
Put right leg behind left, reach across and up with right hand and hold.
Forward Step & Reach
Starting in push up position, bring right foot up to right hand, lift right hand and look up
To learn more about how to properly prepare your body and your mind for basketball, download the Famer App and join the NBPA Training Ground!
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, after mastering 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 own discretion, as a short warm-up before the main cardio workout or as an independent aerobic exercise. In the latter case, remember to monitor your heart rate fluctuations (work in the anaerobic or fat-burning zones, depending on whether you want to increase endurance 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 the 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, grab 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 make your workouts more varied and more effective.
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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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 stretch every cell of the body, envelop it with
connective tissue and prepare it for repeated sharp movements
. The warm-up before basketball should be performed,
starting from the head and ending with the legs:
• Head and neck (circular movements, tilts).
• 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).
