Dynamic Stretching Routine For Women's Basketball!

Here is dynamic stretching routine that Coach Ciaravella uses with the Miami Sol of the WNBA.
Here is dynamic stretching routine that Coach Ciaravella uses with the Miami Sol of the WNBA.

Sit Squats

  • Standing with feet shoulder-width apart.
  • Toes facing straight ahead.
  • Pushing the hips backward bending at the knees, quarter squat down.
  • Bending at the knees only not the hips maintaining a flat back.
  • 1 set 5 reps

Squat Ins and Outs

  • Standing in a squat position.
  • Rotate your toes inward and outward.
  • In and out rotation is quick, no pause!
  • 1 set of 5 reps.

Split Squats

  • Stand with feet together and arms at side.
  • Jump to a front lunge position.
  • Return to start position and alternate legs.
  • Jump to a back lunge position.
  • Return to start position and alternate legs.
  • 1 set of 5 reps

Lateral Lunges

  • Squat down over one leg with the other leg fully extended. Get in contact with the floor for balance.
  • Extend the support leg, squat down, shifting weight over to the other leg and extend the other leg and repeat.
  • 1 set of 5 reps

Leg Raise

  • Lying on your back.
  • Push hips into the ground.
  • Pull toes toward knees.
  • Lift one leg straight up and lower it in a rapid motion.
  • Athletes should increase peak leg height gradually.
  • 1 set of 5 reps

Windmills

  • Lying on your back with arms at shoulder height on ground.
  • Legs fully extended.
  • Try to touch your right hand with the left foot by lifting the right leg and cross it over toward the left hand.
  • Keep shoulders on the ground and touch active leg to the ground!
  • 1 set of 5 reps each side

Standing Leg Lift

  • Standing upright using a support for balance.
  • Swing the leg forward and out as far a possible, keeping the leg straight.
  • When the leg swings under the hip, cycle the heel up under hips and kick the leg straight out in front as started.
  • 1 set of 5 reps

Swing Through

  • Find a support, face the support and us it for stability.
  • Move one leg in front of the other.
  • Swing the forward leg out to the side, as far as it will go, keeping leg straight and toe pulled toward knee.
  • Let the leg swing downward and across the front of the rear leg.
  • Perform bilaterally for ten repetitions.
  • 1 set of 5 reps

Frog Hops

  • In the push-up position, bring both knees forward between the hands, then place the feet back to the starting position.
  • Perform the same movement this time bringing the knees outside the elbows. Alternating inside and outside the knees. Perform each movement five times.

Groiners (mountain climbers)

  • In the push-up position, bring the right leg up to the right elbow. Do this with the left knee as well.
  • Now perform the same movement with the knees outside the elbows.
  • Alternating each time inside then outside the elbows, perform each movement five times.

Supermans

  • Lifting both heels up to the ceiling and the hands at the same time. Perform ten times.
  • 1 set of 5 reps

Iron Crosses

  • This is the same exercise as Windmills but your chest is in the ground.
  • Try to touch the heels to the hands.
  • 1 set of 5 reps