9/23/2002 - It is very important for coaches to implement an efficient and effective pre-game warm-up system that works to get their team properly prepared for the game.
As a strength and conditioning coach since 1978, I have been very fortunate to be around so many good and different types of basketball coaches. During this time, what I have admired about each coach is their unwavering focus on the game during the pressures of the season. Sometimes, however, coaches can become so focused on the X's and O's that they can forget the little things that, if left undone, can become problems.
During this time of year, coaches should really make the most of their pre-practice and pre-game stretching routines. Going into tournament or playoff time, the last thing a team needs is an injury to a player.
Warm-Up Routine
Our pre-practice warm-up with the Charlotte Hornets usually takes about twelve minutes to complete. We start out by running three laps around the court. Next, the players stretch their calf muscles and Achilles tendons by stretching against a wall. These sites can be very prone to injury due to the frequent use among running and jumping athletes.
For an excellent calf stretch, face and lean against a wall keeping the leg or legs straight while keeping the heels down. Additionally, keep the toes pointed inward. When stretching the Achilles tendon, the same stretch, however, the knees should be bent and once again the heels remain on the floor.
Next in our warm-up sessions, we spend two to three minutes jumping rope while doing various routines. This is a great way to warm up the legs while preparing the ankle and knee joints for practice. After our jump rope sessions comes five to eight minutes of team stretching.
Make sure you are really concentrating on the major muscle group such as:
One area that we stretch that is often overlooked is the upper back or the "Lat" muscles. This area is used for reaching rebounds and shooting. While in a seated position, spread both legs as wide as possible with knees slightly bent. Have teammates hold hands and pull each other forward and upward. Hold the stretch five to eight seconds for three sets.
After stretching as a team, we put our players on the baseline and continue with a running warm-up for three minutes. These drills consist of:
- Ankle Flips - Running on the toes without bending the knees
- Butt Kicks - Jogging while leaning forward bringing the heels up behind
- High Knee Pumps - Running with good, powerful extensions of the knees
- Power Skips
- Carioca - Running laterally with crossover step
- Defensive Slides
Not until we finish this routine do we start practice. Coaches - be smart!
Thanks,
mauro@metabolicdiet.com
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