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5-Line Dynamic Basketball Warm-up

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5-Line Dynamic Basketball Warm-up

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. This is preferred over the "static stretch" that many coaches have employed for years. It is also a way to get some additional “basketball” practice during your warm up period. You could start with players on one end of the court and in three-to-five lines so that the players will execute in groups of three-to five at a time. This is easily adaptable to larger groups with more lines or smaller groups with only three lines.


Players should jog to one end and back, concentrating on long strides and moving their arms.


Jog to half court, turn 180 degrees on the move, and back peddle the rest of the way.


Lift the knees as high possible while jogging down the court and back.


Players should kick their heels all the way back and actually hit their own rear ends. This will stretch out their quads.


Moving laterally, take one step in front of the body and then take another step behind the body. The arms balance the body to move in the desired direction. This movement is coordinated to maintain timing and rhythm. Keep the head focused up and forward in a natural athletic position. Move and push off of the balls of the feet and rotate the hips for the assigned distance.


Players should skip and explode as high as possible. Different than a popular "plyometric" exercise, we like to use their arms to mimic the appropriate fundamentals of a layup (i.e. right leg up, right arm up).


Players will take a few small steps in one direction, plant the outside foot, and change directions with a BIG stride. Their path on the court should draw the letter V.


Players should run and execute a hop stop at each quarter of the court. This is also called a “jump stop,” but don't let players go airborne as the word “jump” implies. Focus on short and quick two-foot, one-sound stops.


Players should run and execute a hop stop at each quarter of the court. Execute a reverse pivot followed by a front turn. Maintain a pivot foot, stay low, and proceed to the next quarter court.


(Three times). Defensive slide sideways at angles and change directions, never crossing the feet and always facing the baseline. The knees should be bent and the butt kept low in a good, athletic defensive stance. First rep. should be low and slow, second rep. should have one slide, third rep. should have two slides.


Defensive slide a few strides, then chop-step to close out with high hands to trace the basketball. Get in stance and slide again in the opposite direction. Continue to the end.


Defensive slide a few strides, then turn and sprint to a spot up the floor and get in stance again. Continue to the end.

At the end of these drills, a player should be on his way to a good “sweat” and ready to go 100 percent during the workout or practice.



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