2.  This is something we do before practice starts. Depending on whether we skip anything, it takes about 15-20 minutes. If possible we do this in the gym. If gym time is limited, we’ll warm up in the hallway before practice starts.  Depending on the space you have and number of players, sometimes you’ll need to improvise to make each exercise efficient.

3.  Dynamic warm up is to raise the body’s core temp, prepare for rigors of practice, lower the risk of injuries (ACL, knee, ankle), and improve athleticism (balance, joint mobility, body control, strength, agility, flexibility and so on).

4.  Our dynamic warm up includes lots of exercises designed to improve balance, fundamental movements, and strength.  We performing dynamic warm up to avoid injuries.  To increased strength and athleticism. Genetics play the biggest role in athleticism, but there are improvements you can make by implementing exercises to improve balance, spatial awareness, coordination (hands and feet), strength, flexibility, and body control.

5.  Jog straight ahead  Self explanatory. Have players jog the length of the court, down and back. Right away we want players focused on good running form… no knees buckling or sloppy form.  Make sure you keep your upper body straight.  Your hips, knees and feet should be aligned.  Do not let your knees buckle inwards.

7.  Forward & backward movement  You can choose one of the following exercises:  running forwards/backwards running forwards/backwards  skipping forwards/backwards skipping forwards/backwards  Skipping is good for coordination, rhythm, and a light calf stretch. When running, make sure following good running form (upper body straight, don’t let knees buckle, and keep hips/knees/feet aligned).

9.  Lateral movement  Now we want to continue increasing core temp and lubricate the joints with some lateral movement. We mix up the exercises to prevent boredom, provide stimulation, and offer new challenges. You can choose one of the following exercises:  Shuffle. Can use any exercise like run and shuffle, side shuffle, etc.run and shuffleside shuffle  Lateral slide step.

11.  Hamstrings  Next we dynamically stretch the hamstrings and work on balance. We choose one of the following exercises:  Frankenstein (walking hamstring stretch) Frankenstein  Frankenstein to RDL Frankenstein to RDL  Walking RDL Walking RDL

12.  Hips  Next we work on hip flexibility. From what I’m told, basketball players are almost always tight in their hips, calves, and ham strings. So we try to maintain flexibility in all three areas. We choose one of the following for hips:  Running hip out & hip in (aka: open the gates and close the gates)hip outhip in  Reverse lunge and twist.

14.  Quads or Calf  Next we choose a quad or calf stretch. We choose one of the following exercises and again we mix things up to provide stimulation and variety:  Heel kick High knee / heel kick  Quad stretch with toe raise.

15.  Core strength  Now choose one of these core strengthening exercises. A strong core will improve athleticism and reduce likelihood of injuries. We start with basic plank and progress to more advanced as season progresses.  Static plank (we plank from push up position since the hard gym floor hurts the elbows) Static plank  Plank – lift one leg for 2 sec, alternate Plank – lift one leg for 2 sec, alternate  Plank – lift one leg for 20 seconds Plank – lift one leg for 20 seconds

17.  Lateral core strength  Next we choose one of these lateral core exercises. We start with side plank and progress to more advanced exercises as season progresses.  Side plank (we plank from hands to avoid hurting elbow in gym) Side plank  Side plank – raise and lower hips Side plank – raise and lower hips  Side plank – lift leg Side plank – lift leg

19.  Balance  We choose one of these balance exercises. Start with most basic (around waist) and progress through. Then we mix things up for variety during the season.  Around head, waist Around head, waist  Play catch. Mix things by varying distances and types of passes (ex: overhead, one hand, bounce) to increase challenge. Play catch  Test partner – push partner off balance Test partner

21.  Squats  Next we choose one of these squat exercises. We start with basic squat and progress to more advanced exercises as season progresses. Focusing on proper technique is important.  Squats  Squat with toe raise Squat with toe raise  Walking lunges Walking lunges  One leg squats One leg squats

23.  Jumping and landing  Next we choose one of these jumping exercises. We start with basic vertical jump and progress to more advanced exercises as season progresses. Focusing on proper technique is important.  Vertical jumps Vertical jumps  Lateral jumps Lateral jumps  Box jumps Box jumps

25.  Push ups  Next we work on upper body strength with good old fashioned push ups. You can either set a time limit or prescribed number of reps.  Make sure athletes use proper technique. Here are some tips for proper push up technique. If an athlete has trouble doing push ups properly, utilize the progression and regression ideas here.tips for proper push up techniqueprogression and regression ideas here

27.  Pull ups  And for the final exercise, if we have a pull up bar available, we do pull ups. This is another excellent exercise that targets numerous upper body muscles. We often spot players and/or use bands to assist, since some are not strong enough yet.