It was like a Harlem Globetrotters show without trampolines. The pregame spectacle might just become a new tradition. Major US snowstorm, Djokovic visa revoked, child tax credit: 5 things to know Friday. Biden to announce new investment in nation's bridges. Southwest Times Record See more videos. The following drills should engage and prepare players of any age or ability.
Four Corner Passing has been a stable of so many coaches, thanks to the great Bobby Knight. While chaotic at first, this drill gets multiple players moving and practicing a key skill. Starting with four lines two on the blocks and two at the elbows , players pass to the right, receives a pass back and runs through a dribble hand-off DHO. A dynamic stretching basketball warm up is something that you can get done in a short amount of time that will have an impact in the immediate future, and also down the road.
Like just about everything else, basketball is evolving, and the process to warm-up to play basketball has evolved as well. The days of holding one stretch in place for 30 seconds at a time have largely been left in the past, in favor of dynamic exercises that are designed to improve range of motion and mimic the actions your players will use while playing basketball. Taking 5 minutes every time your team is together to go through a dynamic warm-up will get your players ready to play, it will reduce their risk of injury while playing, and it will better prepare them to perform to the best of their abilities.
One of the most important ways a player can prepare is with a proper basketball warm up. Specifically, a dynamic stretching routine. A static stretch is one that focuses on stretching a muscle to its farthest point and then maintaining or holding that position In this article, we want to explain why your team should instead be getting ready with a dynamic stretching warm-up to prepare for practices and games.
Why a Dynamic Warm Up is Important. Static stretching merely loosens those muscles. Exercises 1. Walking High Knees. Low Lunges. Walking Lunge with Rotation. Work on the flexibility of your hips, glutes, and hamstrings with Walking High Knees. Knee Hugs. Jumping Jacks. Backpedaling will primarily activate the quads, and also the glutes, calves, and hamstrings. Ankle Pops. Butt Kicks. Quad Walk. This will again loosen up the quadriceps and hip flexors. Over the Fence.
Frankenstein March. One great exercise to work on hamstring flexibility is the Frankenstein March. Side Slide. This will increase blood flow and also enforce a defensive fundamental.
Arm Circles. Arm Circles are another common exercise that your players have probably done before. After you have lunged and your knee is a couple of inches off the ground, rotate your upper body with arms at shoulder level to same side as forward leg Keep moving forward and repeat on the opposite leg. Forward Leg Swings. While to some this may seem like a random series of things to do, or even superstition, for Kateri, who uses these actions to honor a cousin who was murdered when Kateri was a Freshman in High School, these actions go way deeper.
I have a piece of gum that I chew before I go on the court, and then when I warm up I throw it out. Before I come to the team huddle, when the five players huddle, I put my feet on the sticky thing shoe sole cleaner and my hands on the sticky thing.
Then I clap once. I say a prayer before every game during the national anthem. I ask for no major injuries on either side of the ball. Visualization has many benefits, including reducing stress and worry, enhancing confidence, and assisting with the proper execution of sport-specific demands. When a person imagines themselves succeeding on court, they activate similar areas of the brain that also become active when they are actually engaging in the task.
Of course, like many mental skills, this takes practice! Bella mentions this is a big part of her pre-game routine:. And try to get myself in the right mindset. One element of a pre-game routine that can easily get overlooked is setting personal intentions for how you want to show up for that performance. This can have a powerful impact. After all, our thoughts impact our beliefs, which in turn impact our behaviors, and those behaviors are the content of our actions.
By intentionally priming ourselves to show up in a particular manner, we are setting the stage for doing so. Coaches, performers in their own right, also need to customize thoughts, actions and behaviors that will help them be at their best then their team needs them most.
The right meal can set you up for success on court.
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