Basketball Conditioning
For optimal basketball conditioning, it is important to warm up before the game. The pre-game warm-up is the best way for basketball players to avoid being injured during a game. Warming up physically prepares the basketball player's muscles and conditions them for the rigorous action of a basketball game. Warm-ups are critical preparation for any basketball game, and they are an important part of proper basketball conditioning.
The basic warm-up routine recommended for healthy basketball conditioning before a game should include both muscle stretching and cardiovascular exercises, running a few laps around the basketball court, for example, and the following stretches:
Stretching the Neck
-- Bend your head to the front, return to center, then bend it to the back. Repeat this stretch 10-15 times. -- Bend your head to the right, return to center, then bend to the left. Repeat 10-15 times. -- Bend your head to the right, ear to your shoulder, then rotate your head first to the front, then to the left, ear to your shoulder again, then rotate to the back and return to the starting position. Now rotate in the opposite direction. Repeat on each side 5-10 times.
Stretching the Arms
-- Extend your right arm to the side with your palm open and fingers spread, then rotate your arm in forward circles 10-15 times. Next, rotate the same arm in backward circles 10-15 times. Complete both forward and backward sets with your left arm, 10-15 times forward and 10-15 times backward. Then repeat with both arms together, 10-15 forward circles and 10-15 circles backward. -- Cross your right arm over the body and stretch toward the left side until you can feel a nice stretch. Use your left hand to lock the right arm in place, and hold this position for 15-30 seconds. Next switch to the left arm and hold it in place with your right hand. -- Reach your right arm straight up and bend it to touch your back. Gently push your right elbow with your left hand until you can feel your muscle stretching. Hold for 15-30 seconds. Repeat the stretch and hold with your left arm, using your right arm to gently push you left elbow. Never force your arm back, rather use a very soft touch until you can feel a comfortable stretching within your muscles.
Stretching the Hips
From a standing position, place your left foot back one step. Bend your right knee (the one in front) while shifting your weight to your other hip. Now bend forward while stretching down your left leg, keeping your leg straight. Hold this stretch for 15-30 seconds, then switch legs and repeat on the other side.
Stretching the Quadriceps
While standing on one foot, raise the other foot toward the back and hold it with your hand making the foot touch your buttocks until you can feel the muscles stretching. Hold this position for 15-30 seconds, then switch legs and repeat on the other side.
Stretching the Calves
While facing the wall, place your hands, palms down, flat against the wall for support. Now bend forward, and move your right foot in front with your knee bent. Move your left foot backward, leaving the leg straight and press your heel down into the floor. Maintain this stretch for 15-30 seconds, then switch legs and repeat on the other side.
Stretching the Achilles Tendon
While facing the wall, place your hands, palms down, flat against the wall for support. Now bend forward, and move your right foot in front with your knee bent. Move your left foot backward, leaving the leg straight and press your heel down into the floor. Focus your stretch onto the loser part of your leg, being sure to stretch your Achilles Tendon, and hold the stretch for 15-30 seconds, then switch legs and repeat on the other side.
Stretching the Legs
While holding onto to a chair or something for support, extend your right leg forward with your knee bent then swing the same leg backwards. Repeat the front to back swinging motion 10-15 times, then switch legs and repeat on the other side.
Still holding onto something for support, swing your right leg up about 30 degrees from the floor and return to a standing position. Then swing your leg forward again, going a little higher this time. Continue this swinging motion increasing the height of your leg gradually with each swing until you reach the highest comfortable height. Repeat this 10-15 times with your right leg, then switch legs and repeat with the other leg.
Warming Up With Jumping Jacks
Start out standing upright with your feet together and arms at your sides. Jump both legs out simultaneously while bringing both arms up toward the top of your head. Jump both legs back into the original position, bringing your arms down at the same time. Do about 15-30 jumping jacks as a warm up cardio exercise before your game.
Although warming up isn't the main focus of a basketball game, it is vital to both good performance and injury prevention, and it is an integral part of basketball conditioning. Going through a simple routine of warm-up stretches and exercises before your next basketball game will help get your muscles ready to perform at their best. If you want to play a great game of basketball and lower your risk for injury, make sure you always warm-up before the big game.