Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. A good stretching routine can help to minimize muscle imbalances, prevent injury and improve your basketball performance. You should stretch all the major muscle groups that you will be using when playing or practicing. Static stretching routine standing position, for warmup and cooldown. Stretching exercises static stretching routine standing position, for warmup and cooldown points to keep in mind static hold position for 1520 seconds. It can improve your range of motion, increase circulation, and calm your mindwhich may help fend off injuries and.
If you have any injuries, or even think you might, or you have health problems of any kind or feel any sort of unusual pain or discomfort, consult a doctor. Stretching can provide many benefits to basketball players including improved performance and injury prevention. I was sure that i didnt want to use any of the fancy equipment. The effect of static and dynamic stretching exercises on. Mindful stretching university of california, berkeley. Improve your game with 5 basketball stretches stack. Dynamic stretching for athletes dartmouthhitchcock. Complete each exercise by going across and back the width of a. Dynamic stretches are often used prior to training and games to prepare the muscles, nerves, metabolic and cardiovascular system for the basketball specific demands to come. Stretching can improve your flexibility, although it will not improve your endurance or strength. Complete each exercise by going across and back the width of a basketball court. Morning yoga routine for beginners chart download pdf. Keeping these muscles strong can relieve foot and ankle pain and prevent further injury. Dynamic warm up for basketball strength, athleticism.
At least for me, when i was looking around, that was an important part of my decision making. Stretch 1 hamstring the hamstring is located on the back of the upper thigh. Stretching is one of the most underutilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Click on the play button below if you prefer to follow along to a 10 minute video of the best stretches for basketball.
Pro performance coach alan stein reveals a simple 5minute stretching sequence for basketball players that can. Basketball stretching and mobility drills from alan stein. Other dynamic stretches can be added if you feel a need to. Regular stretching helps improve flexibility, increases range of motion and reduces the risk of injury caused by lesions of the connective tissue. Fauls stretching routine produces acute gains in throwing shoulder mobility in collegiate baseball players. Stretching basketball stretches proper basketball stretching.
Sample flexibility plan for beginners stretching the bodys muscles provides freedom of movement to do the things you need to do and the things you like to do. Squatting buttocks, front thigh feet shoulderhip distance apart, knees and. Basketball stretching program pdf find instantly online. Fitt principle for flexibility and warming up glencoe. Morning yoga routine for beginners with pdf is an easy practice you can do each morning. This 10 minute morning yoga routine for beginners will help you tone, improve flexibility, lose weight, and build a strong foundation of some of the most essential yoga poses. If a player is not able to keep up with the competition physically they usually tend to struggle on the court. Basketball players tend to get tight hip and calf muscles. While walking forward, lunge forward with one leg, bending both.
The real question is what kind of program are you looking for. So the steps below will show you the correct way to stretch before your basketball game. Pdf effects of stretching and strength exercises on. Your arms get a big workout during playing basketball. For more information on the benefits of dynamic stretching, and more on how to apply the kbands resistance training equipment to any effective workout, viewers can visit kbands. Basketball exercises for developing strength, explosiveness, quickness, etc.
Pdf effects of stretching and strength exercises on speed. How to jump high to dunk vert shock is another successful project that will extend your vertical rapidly. Stretching is a safe and useful activity for healthy adults that can help improve overall flexibility, neuromuscular coordination, balance and postural awareness. In order to achieve proper rehabilitation of your injury it is important to ensure the exercises are performed with good technique. The main objective of the study was to evaluate the shortterm effects of stretching and strength exercises on running speed and jumping performance in competitive basketball players. Light stretching is a good idea to maintain mobility and lower their risk for injuries. Weve all been told time and time again that stretching daily, as well as before and after exercise, is very important for our muscles so why is it so hard to commit 1015 minutes actually doing it. Youth basketball stretches, stretching exercises, drills, routine, and coaching tips that will help players get warmed up for practices, and the game. Dynamic warm up for basketball strength, athleticism, and. So if you or your young athlete are still doing static stretching before your workout, practice or gamechange it up. Baseball stretches the 3 best stretches for baseball. The following stretching exercises have been designed by the physical therapists on our sports medicine team to help athletes of all agesfrom the fulltime school athlete to the weekend warriormaintain or improve their flexibility and strength.
Oct 28, 20 for more information on the benefits of dynamic stretching, and more on how to apply the kbands resistance training equipment to any effective workout, viewers can visit kbands. Stretching exercises for basketball pdf ebook download. You should stretch hamstrings, quads, hips, glutes, and calves. Stretching this muscle is important to help you run, jump and move properly. Basketball stretches the 3 best stretches for basketball. Basketball workouts basketball hq basketball drills. The athlete should pick 12 activities or exercises per section to avoid over training. They can also be done as a standalone stretching session to improve your basketball flexibility, but make sure youre fully warmed up before starting the stretches. Stretching exercises static stretching routine standing position fwc referees programme rap physical area physical area 1 stretching exercises static stretching routine standing position, for warmup and cooldown points to keep in mind static hold position for 1520 seconds. So after your next workout, take a few minutes to rid the lactic acid and stretch. The 10 best stretches for total body flexibility coachup. Whats the difference between static and dynamic stretching. Here is a link to our website with a workout breakdown as well.
Pingpong, bowling, or checkers perhaps, but few others. Consistently moving joints through their full range of motion three to five days. Basketball stretching and mobility drills from the coachs clipboard basketball playbook. Repeat stretch twice each side, alternating left and right sides. Before or during a game you never want to pull a muscle. 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. Oct 10, 2016 heres what we use for a dynamic warm up before basketball practice. Basketball stretching 5 benefits that enhance your performance. 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.
Basketball stretching exercises pdf get instant quality. Frankenstein walk this is a walk to increase the dynamic flexibility of the hamstring. This is just over 500 yards and should take close to 5 minutes. Sportspecific dynamic stretches dynamic stretching for athletes. A strong core may help prevent hip and lower back injuries which are especially common among taller players, as well as enhance performance such as improving a players vertical jumping ability and lateral movement. If you have back pain, we encourage you to perform these exercises gently. Physical therapy in silver spring and bowie for basketball. After exercises, complete cool down to include static stretching for muscles standing trunk rotation.
They will work on a variety of different areas of athleticism as well. The home exercises and training activities in each phase are a comprehensive guideline, it is not necessary to complete every activity andor exercise on the day you are training. Basketball dynamic warm up basketball stretching routine. These basketball stretches are best done after your basketball training, as part of your cool down. Effectiveness of manual therapy and stretching for baseball players with shoulder range of motion deficits. Pdf dynamic stretches for basketball aloysius adi academia. The key to dominating the paint is developing mobility in the spine and hips. If you have an injury, or a specific mechanical imbalance that may be holding. Dynamic stretching exercises for basketball ultimate. Lightly jog around or jump rope until you start to sweat.
The following 6 stretching exercises should be done after a quick warm up before you playa game or begin practice. The basketball page features video clips of basketball stretching and mobility drills provided by professional basketball strength and conditioning coach alan stein. The results of the study of elite basketball players did not positively support the assumption that plyometric exercises can be an effective tool for the improvement of explosive. All of the basketball workouts in this section are designed to help players improve their athleticism. How much, how often stretch after you do your regularly scheduled strength and. Stretching is important before and after your players play, also have them warmup by doing team layups, a light slide drill and etc. Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy. Introduction movement around a joint without causing pain, and as a further aim. These basketball stretches are for kids and adults. There are two types of stretching that are beneficial to basketball players, dynamic and static. Stretching is an essential part of successful basketball.
Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible. Jun 20, 2017 click here to claim your free, customized basketball workout. Exercises for groin strain rehabilitation your rehabilitation programme this exercise programme has specific exercises to stretch tight muscles, improve flexibility and strengthen the muscles around the groin. The following stretching program is designed for basketball players who do not have any current injuries or individual stretching needs. Basketball, stretching, strength exercises, power, running speed 1. Find a basketball stretching routing so that you can avoid long and short term injuries. Before you do anything, the body needs a warmup, lasting 510 minutes. Basketball stretching exercises pdf pdf ebook download. Use your other arm to push the bent arm down and stretch. Basketball stretching exercises pdf there are a lot of vertical jump training systems around and many of them work.
Im just sharing what we do to possibly give you ideas and spur some thoughts. Before you begin playing basketball it is really important to stretch. Pdf effects of stretching and strength exercises on speed and. Basketball stretching 5 benefits that enhance your performance is an article by basketball trainer that reveals how you can up your game by embracing basketball stretching. Talk to your doctor or physical therapist if you have. Basketball, stretching, strength exercises, power, running speed. Heres what we use for a dynamic warm up before basketball practice. Are there any basketball stretches that you would suggest before playing. Squatting buttocks, front thigh feet shoulderhip distance apart, knees and feet in line. Dynamic stretches for basketball the following dynamic stretches should be done after 510 minutes of aerobic exercise and any specific static stretches you. Basketball dynamic warm up basketball stretching youtube. Stretching exercises basketball there are a lot of vertical jump training systems around and many of them work. To stretch your arms put one arm behind your head touching the back of your shoulder.
When you can barely squeeze a workout into your day, taking time to focus on flexibility may feel like, well, a stretch. Check out five basketball stretches to get more mobile under the basket. Ever thought there would come a time in your life when the word shock had the potential to improve your life rather than detract from it. Stretching exercises for athletes dartmouthhitchcock. A dynamic basketball warmup this is an example of a dynamic warmup to increase core temperature, increase the heart rate and engage the muscles specific to basketball. Static stretching involves holding a position for 30 seconds or more to elongate the muscle while a dynamic warm up involves stretching through a range of motion. Basketball stretches, youth exercises, coaching tips.
After practice we recommend a few minutes of static stretching. Players will be able to develop their vertical jump, improve agility, increase functional basketball strength, improve stability, increase speed, and. We have selected core exercises that train the core in all 3. Stretching guide for basketball physical therapy in. It can improve your range of motion, increase circulation, and calm your mindwhich may help fend off injuries and illness, as well as bring on a better nights sleep.
After the warmup, do the stretching exercises shown on page 1 before moving on to the strengthening exercises. The project was made by one of the best dunkers on the planet and gives full bolster the absolute most exceptional vertical jump tricks ive ever seen. Its essential that you stretch key muscles before putting them to real work. Basketball stretching 5 benefits that enhance your.
Jan 14, 2014 these basketball stretches are for kids and adults. Jun 15, 2014 basketball stretching 5 benefits that enhance your performance is an article by basketball trainer that reveals how you can up your game by embracing basketball stretching. With a combination of stretching your entire body and breathing deeply, you will be able to completely eliminate physical and mental stress. For more basketball training videos visit our basketball training section. Dynamic stretching for athletes 201110240 rehabilitation medicine. When you have completed the strengthening exercises, repeat the stretching exercises to end the program. Sportspecific dynamic stretches dynamic stretching for.