Dynamic warm up for basketball strength, athleticism. Vert shock day 1vert shock dynamic warm up pdfvert. These 10 simple exercises work as a dynamic warm up for kids of any age or sport. For more basketball training videos visit our basketball training section. This study examines the effects of aerobic warmup, static stretching and dynamic. Listed below the video are the exercises, as well as the timelengthreps that should be done. Coaches can help promote warm ups by making it an important part of any practice session or pregame routine. Following is a sample dynamic warm up that will get players ready to perform with more power and strength.
Dynamic stretches for basketball the following dynamic stretches should be done after 510 minutes of aerobic exercise and any specific static stretches you have been given. Dynamic warm up for basketball strength, athleticism, and injury. The purpose of a dynamic warm up is to raise the bodys core temp, prepare for rigors of practice, lower the risk of injuries acl, knee, ankle, and. Static stretching was considered the norm in the past, but in recent years static stretching has become an addition to the everyday dynamic warm up routine. Heres what we use for a dynamic warm up before basketball practice. Use this simple warm up drill to reinforce proper basketball dribbling technique and ball control. Baseball dynamic warm up all baseball players need to warm up properly before performing high impact activities or speed and agility training.
Your body needs to warm up by slowly increasing your heart rate and breathing rate. This program is not designed to turn you into a bodybuilder, power lifter, or any other type of athlete. A productive change to your warmup routine usa basketball. National basketball conditioning coaches association. Alternative dynamic warm up exercises low impact exercises.
With the ball in your right hand, begin dribbling on the right side of your body with tiny dribbles at ankle height. With elbows bent to 90 degrees, raise your elbows to shoulder level and move them back so they are in alignment with your body arms should look like a field goal post. This is just over 500 yards and should take close to 5 minutes. Basketball dynamic warm up before any game or intense training session, basketball players can benefit from a few minutes of stretching and warmup. Warm up drills prepare players bodies for the harshness of practice. Instead of stretching for 30 seconds at a time, the dynamic warm up, in contrast, consists of having players perform more dynamic tasks. Oct 10, 2016 heres what we use for a dynamic warm up before basketball practice. One, by continuing to keep your players moving you ensure their muscles stay warm throughout the process. Performance training requires a proper warmup, and we use a dynamic warmup to begin a training session. Basketball stretching and mobility drills from alan stein.
Stretching should instead be done at the end of the practice or game to cool down the muscles and relax them from the activity. Your body is a machineyour machineand there are lots of moving parts. Conducting a few basketball specific drills helps your young players prepare mentally and physically. Upper body dynamic warm up training benefits and sample. The warm up includes strengthening, running, dynamic preparation, and netball specific preparation. Dynamic 5 minute pregame basketball warm up be ready to go right from the start.
This is an example of a dynamic warmup to increase core temperature, increase the heart rate and engage the muscles specific to basketball. Sportspecific dynamic stretches dynamic stretching for athletes. A majority of basketball athletes do a warmup up prior to playing basketball. Below, ive outlined 12 of the best dynamic warmup exercises you should be doing before you workout and. Each player tries to knock out the other players balls or force him to double dribble or force him out of bounds.
Ballhandling warm ups you can do anytime and anywhere. A dynamic warmup is one that challenges every part of your body that you use to run. Once the muscles, joints, and tendons relax, players can deliver highintensity performance on offense and defense. This is preferred over the static stretch that many coaches have employed for years. I have found you will lose the 23 degree increase in core temperature by sitting and stretching for 1015 minutes. Improved performance injury prevention dynamic warm up accomplishes some very. Most other teams, because they are smaller in size, are warmed up in 35 minutes. Usa basketball a productive change to your warmup routine. Dynamic warmup prior to any strength training session or conditioning session, a specific and complete warmup routine is necessary in order to prepare the body to perform at a high level. Fun basketball drills collection for kids michael schwarz 2.
There are a variety of other exercises that can make up the dynamic warm up for any team. This video takes viewers through a series of dynamic stretches, or dynamic warm up moves that combine the benefits of traditional warm ups and static stretching. Below is an upper body dynamic warm up routine that can be used to increased muscle coordination, readiness for more explosive and forceful training. Masking tape, task cards that explain each warm up, each student should have 1 ball for individual warm ups or each partner group should have 1 ball for partner warm ups. Here is a link to our website with a workout breakdown as well. Stretching loosens and aligns the muscle fibers and increases circulation, and warming up the muscles before any activity can help elevate blood flow and improve performance. And give special attention to their arms and shoulders to prepare for the demands of overhead throwing activities. Dynamic warm up exercises involve moving parts of your body and gradually increasing reach, speed of movement, or both. A series of ballistic movements performed in a safe and controlled fashion. A very good warm up routine when there is 15 minutes or more for a warm up. Examples of dynamic warm up movements include lunge walks, inch worms, push ups, leg swings, and pretty much any other bodyweight movement that incorporates a certain degree of flexibility, strength, and range of motion. A dynamic basketball warm up this is an example of a dynamic warm up to increase core temperature, increase the heart rate and engage the muscles specific to basketball. Squatting buttocks, front thigh feet shoulderhip distance apart, knees and.
Ditch static stretching for these nine dynamic exercises that warm up the whole body for activity. The dynamic warmup, when performed appropriately conservative, prepares the muscles and joints in a more specific manner than static stretching. The problem with that is that the body is not ready for dynamic movement. After exercises, complete cool down to include static stretching for muscles standing trunk rotation stand bent over at your waist while hold one pole in both hands. As a coach, these are a few of the things that i have said to my team before a game starts in the final huddle. Muscle activation and dynamic stretching stimulate blood flow to the muscles primarily used during basketball. Players can and will get hurt even if they go through an active warm up, but these chances are significantly reduced by properly warming up and stretching. Basketball warmup drills from alan stein, coachs clipboard. Dynamic 5 minute pregame basketball warmup be ready to go right from the start.
Your cardio capacity is certainly a driving factor in your performance, but your ability to get the most from your cardio endurance is highly dependent on your bodys ability to transfer your effort efficiently, from head to toe and. Basketball dynamic warm up basketball stretching routine. Twist your upper body to the left side and look up at your raised left hand. Get a sweat going, activate your muscles, and prep your nervous system with this 10 minute dynamic warmup before every workout. In this video lee cullip, sporting director of tti, has his performance director lead warm up examples that is part of his player centric development in a group environment demonstration. Stand straight once again, eyes forward, arms extended in front of. Other dynamic stretches can be added if you feel a need to. Alans passion, enthusiasm, and innovative training techniques make him one.
The purpose of a dynamic warm up is to raise the bodys 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. Integrating balance and postural stability exercises into the functional warmup for youth athletes. Dynamic warm up exercises excerpt from complete conditioning for basketball national basketball conditioning coaches association 2007 isbn 9780736057844 to reprint this excerpt with permission from human kinetics, inc. Mar 15, 2019 vert shock day 1vert shock dynamic warm up pdf vert shock results bookvert shock before and after. Was even more impressed that he warms up the entire oregon football team in about 6 minutes. A dynamic warm up uses active motion and momentum with sportspecific movements. Complete each exercise by going across and back the width of a basketball court. Alan is a former division i basketball player, and thus knows what skills are necessary to become a good basketball player. Walking quadriceps stretch, walking hamstring stretch, inchworm walkouts.
Proper warm ups are necessary for great training sessions and for great performances in matches. Complete warm up prior to sportsactivity which includes dynamic stretching 2. Because time is limited, you can gradually ease into a workout or a practice by using a series of dynamic footwork drills that mimic many of the movements used in a basketball game. Jan 31, 20 the ultimate basketball warm up uses a combination of stationary and movement exercises. Slap the basketball like youre trying to pop that puppy please dont. Watch the video above for a visual demonstration of each movement. These exercises have been proven to decrease acl injuries in athletes, specifically females. Sportspecific dynamic stretches dynamic stretching for.
Im just sharing what we do to possibly give you ideas and spur some thoughts. Basketball dynamic warm up basketball stretching basketball. Dynamic warm up a dynamic warm up is a form of active range of motion that is recommended before training, practice or competition, and has been shown to reduce muscle tightness while increasing nervous system activation. His drills, programs, dvds, etc are geared specifically to help basketball players develop those physical skills needed to become a great player. A dynamic warm up is vital when preparing for baseball or softball practice or games. Squatting buttocks, front thigh feet shoulderhip distance apart, knees and feet in line. The ultimate basketball warmup uses a combination of stationary and movement exercises. Without stopping, dribble a little higher up to knee height, then harder up to waist height, then up to chest height. The ultimate soccer warm ups manual 126 quick, easy and fun ways to kickstart your coaching sessions page about the author 4 foreword 5 legal notices 6 introduction 7 chapter 1 warm ups without a ball 11 chapter 2 agility ladder warm ups 27 chapter 3 warm ups with a ball each 31 chapter 4 warm ups with a ball between two 39.
An upper extremity active dynamic warm up for sport participation. So, when the length is 50 feet, just go from sideline to sideline. Apr 17, 2010 a 10 min dynamic warm up used at concordia university colleges identification camp. Basketball dynamic warm up before any game or intense training session, basketball players can benefit from a few minutes of stretching and warm up. Dynamic stretching for athletes 201110240 rehabilitation medicine. Oct 28, 20 this video takes viewers through a series of dynamic stretches, or dynamic warm up moves that combine the benefits of traditional warm ups and static stretching.
Sample dynamic baseball warm up exercises and stretches. Dynamic warm up exercises done the right way below is a 10minute general warm up you can do before a training session. In doing so, you are lubricating your joints, which will give you better range of motion and better elasticity in tendons and ligaments. Dynamic warm up see last pages static stretch light weights week 1 focus on technique progressively increase weight each week dynamic warm up see last pages static stretch dynamic warm up see last pages static stretch goblet squat 3 x 12 bench jumps 3 x 8. There are 14 exercises that make up oregons dynamic warm up. Please see below a warm up protocol example to help you, obviously you can add some of the drills that you usually do and feel are more suitable for you. This helps to get those touches and tips throughout the gamepractice. So, when your practice starts, you can focus on basketball and make the best use of your time. The goal of a dynamic warm up is to raise the bodys core temp, prepare for rigors of practice, lower the risk of injuries, increase strength, and improve athleticism. A new protocol was established for a proper warmup before the game which better reflects the actual physical demands during the basketball. Snead state community college basketball summer strength and. Any activity involving large muscular groups, is rhythmic in nature and causes an increase in the bodys core temperature. Dynamic warmup exercises excerpt from complete conditioning for basketball national basketball conditioning coaches association 2007 isbn 9780736057844 to reprint this excerpt with permission from human kinetics, inc.
The dynamic warm up, when performed appropriately conservative, prepares the muscles and joints in a more specific manner. Im just a coach that has borrowed ideas from other experts and put together a plan that i like and that makes sense to me. If the proper warm ups are discussed and demonstrated to players, most kids will. Alternative dynamic warmup exercises low impact exercises. The ultimate soccer warm ups manual for a soccer player of any age the warm up is vitally important in helping reduce the risk of injury and preparing the body for exercise, but for the coach it is arguably the most important part of the session. The players rotate in the order the players rotate in the order they are numbered 1 goes to the 2 position, 2 to the 3, 4 to the 5, and so on. Dynamic warm ups are recommended for both youth and advanced players. At this stage, the term neuromuscular training arose to recognize that preparation is both brain and muscle. Use this warm up to get you ready and properly stretch your body, so you can take the field at baseball showcases or combines with less risk of injury. Finally, these types of stretches lend to developing more foot speed, power, and explosiveness. Fun basketball drills collection for kids dribbling chicken fight 1 basketball for each player every player dribbles one basketball within a predetermined court for 8 players e. This is different than a static stretch which is used at cool down. Dynamic warm up for basketball strength, athleticism, and. The main purpose of this program is to give you a specific plan to aid in the development of your basketball talent.