THE DYNAMIC WARM UP

1. LOG STRAIGHT AHEAD

Self explanatory; Have players jog the length of the gym, down and back. Right away we want a
player 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 inward.

2. FORWARD & BACKWARD MOVEMENT

Next we incorporate forward and backward movement. You can choose one of the following
exercises;

Running forward/ backwards

Skipping forward/backwards
Skipping is a 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).

3. LATERAL MOVEMENT

Now we want to continue increasing core temp and lubricate the joints with some lateral movement.

We mix up the exercise to prevent boredome, provide stimulation, and offer new challenges.

You can choose one of the following exercises:

SHUFFLE. Can use any exercises like run and shuffle, side shuffle etc.

CARIOCA..3 Variation you can choose or here’s 4 th variation.

Lateral step. Demonstrated 2 minutes into this video.

4. HAMSTRINGS
Next we dynamically stretch the hamstrings and work on balance. We choose on of the
following exercise:
RDL- Romanian dead lift
Frankenstein ( walking hamstring stretch) - sweep the floor with your hands.
Frankenstein to RDL –
Walking RDL-

5. HIPS
 Next we work on hip flexibility. From what I’m told, basketball players are almost always tight in
their hips, calves spring 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)
Reverse lunge and twist. Demonstrated 2 minutes, 14 seconds into this video.
Lateral slide step. Demonstrated 2 minutes into this video.

6. QUADDS 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 (shown 23 second into this video)
High knee/ heel kick (shown 57 second into this video)
Quad stretch with toe raised. Demonstrated 2 minutes,58 second into this video.
Dynamic calf stretched.

7. CORE STRENGTH
Now choose one of these strengthening exercises. A strong core will improve athleticism and
reduce likelihood of injures. We start with basic plank and progress to more advance as season
progress.
Static plank (we plank from push up position since the hard gym floor hurts the elbows)
Plank-lift one leg for 2 sec, alternate
Plank-lift one leg for 20 seconds

8. LATERAL CORE STRENGTH

Next we choose one of these lateral core exercises. We start with side plank and progress to
more advance exercises as season progresses.
Side plank- raise and lower hips
Side plank- lift leg

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

10. SQUATS
We choose one of these squat exercises. We start with basic squat and progress to more
advance exercises as season progresses. Focusing on proper technique is important.
Squats
Squat with toe raise
 Walking lunges
One leg squat

11. JUMPING AND LANDING

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

12. PUSH UPS

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

13. 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.