Basketball is one of the most popular games in the United States, and is played by people from all walks of life. As it is a physically demanding sport, you need to follow a good warm up routine before practice or a game.
As basketball is a sport that requires a lot of running and jumping, a 15- to 20-minute warm up is necessary to avoid the possibility of injury. Basketball is an intense physical game, which has a high risk of injury. Warming up ensures that there is proper preparation of the body for the grueling time ahead.
Warming Up
A warm up should always be gradual. The session should start with general, low-intensity activities, and gradually move on to more intense ones.
Jogging
Jog slowly around the court for 5 minutes, just to raise your temperature up a bit. Do this until you break a slight sweat. Low intensity aerobic activity such as running around the court or even cycling are excellent ways to get started.
Skipping
Skipping helps you develop the bouncing skills that you require in this high-flying game. It is an important way to warm up. Don't give it a thought, do it.
Leg Swings
Stand near a wall, and place one hand on the wall for balance. Allow one leg to swing back and forward. Start with small swings, and gradually work to larger swings, allowing the foot to rise higher each time. Perform 10 to 12 swings, and then switch legs.
Dribbling
Control your dribbling, speed it up, and then slow it down. Then again control it with a defensive slider, going all across the floor and back again.
Pivots
Get three players in a line. The first player dribbles a few hard dribbles, and stops suddenly and passes the ball to the next player in line. This passing phase charges up players and increases concentration levels, which is very necessary in the game of basketball.
Useful Drills
Carolina Drill
This is an excellent drill to help players work on their right- and left-handed lay ups, jump stop, and timing. Two lines of players are formed under one basket. The lines face the opposite basket. Player 1 will be on the left side, and player 2 will be on the right. The distance between the players should be 10 - 15 feet. Player 1 starts dribbling the ball down the court to the opposite free throw line. Player 2 runs to the side of the basket. Player 1 comes to a 2-foot jump stop at the elbow, and makes a bounce pass to player 2, who is ready in the lane to shoot. Ensure that player 1 uses his left hand, as this will make him comfortable using both hands.
3 on 2 Drill
Five players spread out on the service line in the following pattern. Players will be under the basket with the ball. Players 2 and 3 will be positioned just outside the lane on the left and right side. Players 4 and 5 will be just inside the corner on the left and right side. On the coach's whistle, all players will sprint to the half court, as player 1 will dribble the ball. On reaching the half court, the players will run towards the basket. At this time, players 1, 4, and 5 will try to score a basket, and players 2 and 3 will try to prevent a score.
Basketball Tag
This a fun drill that everyone always enjoys. Players will be positioned in an assigned area on the court. Each player should have a ball in hand. They should dribble their ball throughout the assigned area. While they are dribbling, they will try to whack their teammates ball away from them and out of the area. Players should also prevent their ball from getting knocked away. Both hands should be used for dribbling.
Always do a warm up session before playing any sport, to avoid unwanted injuries. If you play basketball, perform the ones mentioned here, to give strength and agility to your body.
