Basketball is one of the most watched and most popular sports in the world.

It is a team sport in which

two teams of five participating players compete against one another for points. It can be played both
indoors and outdoors.

In basketball, teamwork is the most significant aspect. You'll need good teamwork with all of your
players. Through this, it will enhance your coordination. This will assist your teammate in
comprehending you.

It makes me feel good about myself when I play basketball and it also teaches me how to develop my
skills and work more efficiently. Team sports, obviously, are played with other people. As a result,
basketball is a social sport. I made friends, formed bonds with colleagues, and realized the value of
working together.

BENEFITS OF WARMING UP BEFORE WORKING OUT

A good warm up provides an array of benefits.

Your body needs to warm up by slowly rising your heart rate and breathing rate. You're lubricating your
joints, which means you'll have a wider range of motion and more elasticity of your tendons and
ligaments.

Improves Performance: A warm up gradually revs up your cardiovascular system (i.e heart rate),
increasing muscle temperature and allowing more oxygen to be available for your muscles. This will help
you perform the strenuous task to come with greater ease.

Reduces Risk of Injury: Warming up improves muscle elasticity and cooling efficiency, enabling you to be
more injury resilient and avoid overheating during your workout or sport.

Improves Range of Motion: Dynamic warm ups put emphasis on mobility (not just cardio), so you will
have the necessary range of motion to perform your exercises to the greatest effect. Moving through a
full range of motion will allow you to reap the full benefits of any given resistance exercise.

Prepares You Mentally: Not all of working out is physical. Your mind plays an important role. Most of the
time, your mind gives up before your body. A warm up will gradually get your mind ready for a rigorous
workout. Jumping straight into it without warming up can definitely throw off the mental side of your
workout. So keep that in mind.

Reduce Soreness & Tension: If you are sore from a previous workout, you should not work the muscles
that are sore. However, even some soreness in areas you are not planning to train can affect your
workout. A warm up will loosen you up and increase your blood flow, which will help reduce soreness
and tension in your muscles. Thus, you can improve your all-around performance.
1. Arm Circles

Stand with feet shoulder-width apart and hold arms out to the sides, palms down, at shoulder level.

This unintimidating warmup gets your blood moving and can help to build muscle tone in your
shoulders, triceps, and biceps

2. Arm Swings

Stand with arms out in front, parallel to the floor, palms facing down. Keep torso and head facing
forward – only move at the shoulder joints. Reverse the direction of the swing to the opposite side.

Arm swing helps with balance, energy conservation, fluid flow & tissue health. 

3. Hip circle

Stand tall with your chest up. Move your feet to shoulder-width apart. Place your hands on your hips.

Begin the movement by shifting your hips to the left. Bring them forward and to the right in a circular
motion. From the right, shift your hips back and to the left.

Continue in this circular motion. Stop once to switch directions.

In doing so, you’ll find stronger hip flexors, better activation throughout the lower body, and more

Many find their lower body aches and pains go away pretty quickly after a few months of consistent hip
circle work

6 Lunges with a Twist

Begin in a standing position, step one leg forward and lunge as deep as your body allows. (Bring your
back knee as low as you can to the ground). Maintain an upright posture. Hold the lunge for moment and
rotate your torso in the same direction as the leg that is in a forward lunge and repeat on the other side.

 The forward lunge helps stretch the hip flexors and activates the legs and
hips, while the twist stretches out the upper and middle back and activates
core rotation.
5. alternate Lunges 
Stand tall. Step forward with your left leg and slowly lower your body until your front knee is
bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the
entire time. Pause, then push off your left foot off the floor and return to the starting position
as quickly as you can
increase muscle mass to build up strength and tone your body, especially your core, butt, and
legs. Improving your appearance isn't the main benefit of shaping up your body, as you'll also
improve your posture and range of motion

6. Side Lunge stretch

Begin in Wide-Legged Forward Bend (Prasarita Padottanasana).

Bend your left knee into a half-squat. Keep your right leg straight and flex
your foot so that your toes leave the floor so you are rooting into the
right heel.

Press hips back while keeping the spine lifted. Root into your feet so that
your body is lifted, instead of sinking.

This pose improves your balance and core strength. It stretches the hamstrings and
hips, which can be tight from sitting too much or from sports such as running. The
group of muscles called the hip flexors get tight when you spend a lot of time
sitting in chairs.

7. High leg kick

Stand with your feet shoulder-width apart and your arms by your sides. Lift one leg straight out
as high as you can while reaching for it with your opposite hand. Avoid leaning too far forward,
and maintain a neutral back. And repeat on the other side
The high kicks is a great warm up exercise for your legs and glutes. This exercise increases
lower body and core strength and improves the flexibility of the hamstrings. Keep the
movement fast to get the heart pumping and burn even more calories

8. 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
High Knees are a cardio-intensive exercise performed at a fast pace. It engages your core,
strengthens all the muscles in your legs, gets your heart rate up and improves
momentum, coordination and flexibility. Because of the many physical benefits, high-knees
are incorporated into a wide variety of workouts.

9 Jump squats (advanced)

Jump squats are a great plyometric exercise for warming up the lower body. Because the exercise is fast,
it requires a greater degree of force production, it is a more advanced warm-up exercise.

Stand up with your feet about shoulder width apart while holding your hands behind your head, or on
your hips. Squat down until the hips are about parallel with the ground, then jump with force. Land
softly and repeat the jump.

ump squats increase your explosive power, improve upper and lower body strength, and burn
calories faster than regular squats. ... Plus, the flexibility gained in your ankles and hips from
the fluid motion of a jump squat will help prevent injuries during other exercise routines.

10. Stand upright with your legs together, arms at your sides.
Bend your knees slightly, and jump into the air.
As you jump, spread your legs to be about shoulder-width apart. Stretch your arms
out and over your head.
Jump back to starting position.
Repeat.
Like most cardio exercises, jumping jacks offer cardiovascular benefits. It balances out
your heart rate, increases blood circulation all over the body, controls and maintains blood
pressure, helps in doing away with bad cholesterol levels in the body, prevents the onset of
stroke or heart attacks

Arm circle 1

Arm swing 2

Hip circle 3

Side Lunge stretch 4

Alternate lunges 5

Lunges and twist 6

High leg kick 7

High knee run 8

Jump squat9