The main reason for including conditioning in your training sessions is to prepare to

the athletes so that they are ready to meet the demands and requirements for the
basketball in the game environment.

Basketball requires players to display high levels of speed, strength, power,

and flexibility and then repeat efforts time and time again during the game.

Discussion

Importance of dynamic warmups in basketball

 What is a Dynamic Warm-Up?

 At CORE Physical Therapy, we recommend what’s known as a
“dynamic” warm-up. This is a specific sequence of movements
that you can do prior to your physical activity. The goal is to
increase blood flow, get the muscles properly stretched out,
increase flexibility and improve functional mobility in your
joints.
 A dynamic warm-up is certainly more than jogging in place for
a few minutes or doing a few simple static stretches on the
sideline. Static stretches can help a little before exercise, but
they are generally more effective after the workout.
Improving Strength & Athleticism


Another major benefit of the dynamic warm up is the 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.
1. Forward backward runs

 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).
High knee runs

 Stand with your feet hip-width apart. Lift up your left knee to
your chest.
 Switch to lift your right knee to your chest. Continue the
movement, alternating legs and moving at a sprinting or
running pace.

Kick butt run

 Stand up straight with your legs slightly wider than your hips. Bring one
heel off the floor toward your glutes. At the same time, match this
movement with the opposite-side hand coming up towards your shoulder,
like you’re running.

 Repeat this movement on the other side, again with the opposite arm
coming up towards your shoulder. Continue the exercise at your desired
speed -- move slowly to strengthen or quickly to boost cardio.

Carioca

 Skip the right leg over the left, then left over the right leg
 Stay light on your feet
 Drive one knee up for more hip activation
Torso lunge twist

 Stand with feet about shoulder-width apart.

 If you're using a medicine ball, hold it in front of you with elbows bent about
90 degrees. If you're just starting out, you may want to perform the move
without weights until you build up your strength. (if don’t have a medicine ball
you can use any ball just to perform the activity or even with a ball you can
still perform it.)
 With your right foot, step forward into a basic lunge position. As you bend
your knee, be sure to keep your knee over your right foot (don't twist at the
knee).
 From your midsection, twist your upper body to the right. Keep your core
engaged and squeeze your glutes.
 Reach across your right side with your arms outstretched.
 In a slow, controlled movement, bring your arms back to the center.
 Step the right foot back and return to your starting position.