Basketball Warm-Ups

Warm-ups are important. Yes, it makes a difference when you do them and when you do not do them. Warm-ups should be done properly even if you don't feel like doing it. Warm-ups help your body get ready for tough trainings without injuring your body. It will help your muscle warm up and stretch. Making your muscle stretch helps improve your flexibility, and you will not break your muscle fiber. If you do not have enough warm-up or have done the warm up wrongly, it will also cause you to have injures and you will take longer to recover. Cool down is also crucial after your training. Cool down will help you recover faster. When you recover faster, you can train more within a shorter time. Take warm ups seriously !

Upper Body Warm Up

1. Stretch your neck by grabbing the back of your head with right hand and pulling the head to the right. Repeat this for your left hand.

2. Stretch your arms upwards and backwards.

3. Reach the your right arm towards the sky. Repeat this for your left hand.

4. Rotate your arms forward in circles on either side, moving one up as the other arm descends.

5. Hold your right elbow behind your head in a pulling motion with your left hand. Repeat this for your left elbow.

6. Raise arms to shoulder level, pulling them back and holding the position.

7. Raise your shoulder while keeping your arms next to the body, and then move the shoulders backwards in slow circular motion and then move forward.

8. For the waist, hold your arms out to the side and swing them as you twist your body back and forth to the right and left.

9. For the back, lie on your front with your legs crossed at the ankles and your arms straighten out in front. Raise your upper body off the ground 5 times, hold each time for 1 second, then slowly lower it back to the ground.

Upper Body Power Training for Basketball | Overtime Athletes

Source: YouTube

Channel Name: overtimeathletes

Lower Body Warm Up

1. Pointed Toes
Walk on your heels with your feet flexed. Toes pointed to keep your shin muscle tightened. Walk about 10 yards 4times.

2. Side Lunge
Stretch your hamstring and thighs, stand in a straddle position facing forward. Slowly lean to your right while keeping your back straight and your feet at 45 degrees. Keep your left knee from moving past your right foot and point the toes of your left foot upwards. Hold this position for 15 seconds, then switch legs and repeat twice.

3. Lying Crossover
Lie on your back with both legs extended to one side. Lift your right leg and cross it over your body, resting it close to your left hand, keeping your shoulder flat on the ground. Hold for 10 to 15 seconds, then switch sides. This stretches the buttocks, lower spine and oblique muscles.

4. Groin Stretch
Sit down with you knees bent, facing outwards and the bottom of your feet touching one another. Slowly, stretch your legs, pressing your knees as close to the ground as you can, then hold for 15 seconds. Repeat.

Power Lower Body Training for Basketball | Overtime Athletes

Source: YouTube

Channel Name: overtimeathletes