Young athletes, such as those in junior high and high school, need to make sure they are following a routine that is appropriate for their age. They are still developing so this is very important.
Some of the aspects covered here will cover exactly that; warm-up, the exercises, and when to rest. Yes... I did say rest. This is just as important as what you eat and how you workout.
Pre-Game Warmups
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.
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Coaching Tips For Basketball Conditioning.
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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.
Hornet Warm Up
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.
Click Here To Enlarge.
Calf Stretch.
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.
Click Here To Enlarge.
Seated Lat Stretch.
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!
Weightlifting Routines
3-Days Middle School Basketball Strength
Middle Schoolers! Are you looking to improve you strength on and off the courts? Well just follow theis awesome 3-day routine and watch your game grow by leaps and bounds!
Day 1
Day 2 - Rest
Day 3
Day 4 - Rest
Day 5
Day 6 - Rest
Day 7 - Rest
4-Days High School/College Basketball Strength
High School or College: This is where the professional players of tomorrow are forged! But it's going to take more than the usual practice after classes. Follow this Strength Program and the recruiters will be beating down your door!
Day 1
Day 2
Day 3 - Rest
Day 4
Day 5
Day 6 - Rest
Day 7 - Rest
Generic Basketball
Tired of weazing your way through those one-on-one matches in the driveway? Wish you could slam dunk without going into cardiac arrest? Everything you need is here!
Day 1
Day 2
Day 3 - Rest
Day 4
Day 5
Day 6 - Rest
Day 7 - Rest
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