Stretching
​Stretching is crucial for basketball players as it enhances flexibility and prepares you for physical activity, which can improve overall performance. It helps prevent injuries by preparing muscles for the demands of physical activity. Additionally, stretching promotes better circulation, aiding in recovery after intense workouts. Incorporating a regular stretching routine can lead to increased range of motion and improved athletic efficiency. Here are some stretches that will help you as a player.
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.
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Link to video on these stretches: https://vimeo.com/427931170
​90-90 STRETCH
Shoulder Stretch
Stand with your feet shoulder width apart. Relax your shoulders and then bring
your right arm parallel across your chest. Use your left hand or forearm to gently
pull the arm in closer to your chest. Hold for 15 to 30 seconds and then repeat on
the opposite side.
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These are just some of the stretches you can use, more can be found here https://nbpa.com/grassroots/blog/stretching-tips-keys-to-a-proper-warm-up
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Keeping Fit​
Eventually as a player your fitness will be important to your game. Here is 2 things I recommend to keep fit and on top of your game.
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1. Running
Running is one of the best ways to keep fit, but like with all things hydrating is important so make sure you're drinking your water.
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2. Going to the gym Or Workout At Home
Going to the gym will keep you fit, boost your looks and improve your strength on the court. In my opinion it is one of the best things you can do as a basketball player. But you need to make sure you're doing research on what exercises you need to be doing to minimise injuries and get the most out of your workout. Also remember to be responsible with what you are lifting, you shouldn't be lifting as much as you possibly can.
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