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Dynamic Basketball Stretching Exercises

The dynamic stretches for basketball is the best way to warm up your body and prepare your muscles for the upcoming training. Differently from the Static stretching exercises, dynamic stretching once actually includes body movements which main goal is to warm up your muscles and not only to stretch them. If you don’t get the difference between static and dynamic stretching check the post where the differences between them are explained, click here. The following dynamic stretches are part of my daily routine before every basketball practice and it took me up to 10 min to go through them.

 

Below you can find the list of dynamic basketball stretching exercises that you can use. Try to repeat every exercise 10 times or for at least 30 seconds. As I said in the previous post for static stretching, try to do these exercises before every training and especially before the game. It will help your flexibility and explosiveness during the game. You will notice better physical performance.

1. Lunge walks

Side trunk, Back, Hip and Leg muscles.

Lunge walks

Do this exercise 10 times with each leg. It will take you no more than 20 seconds.

  •  Keep your back and chest upright all the time.
  • Take a large step forward and place your body down between the legs.
  • Your front leg knee should make a 90 degrees angle as shown on the picture.
  • Change your legs.

Progression: This exercise will stretch your muscles on the down side of your trunk. For additional effect – Do this walk forwards and backwards

2. Lower leg calf rises

Calf muscles

Lower leg calf rises

Do this exercise for 30 seconds.

  • Your body should be in a position that will simulate the start of a sprinting race.
  • Put your body weight on your hands and feet as shown on the picture.
  • Stretch your claves by pushing one kneel towards the ground then onto the ball of the foot and then back again.

Progression: This exercise will warm up your muscles on your legs both under the knee and above.

3. Squatting

Buttocks, front thigh

Squatting

Do this exercise 10 times.

  • Your feet should be in a line with your shoulders.
  • You have to keep your back and abdomen straight all the time.
  • Put your arms in front to maintain the balance.
  • Bend at hips and knees straighten.
  • Keep your heels on the ground

Progression: This exercise will strengthen your upper leg muscles.

4. Upper body trunk rotation

Upper body trunk rotation

Repeat this exercise 10 times.

  • Put your arms in front to maintain the balance.
  • Rotate your arms for 180 degrees.

Progression: This exercise will warm up your side muscles.

5. Arm circles

Shoulder Muscles

Arm circles

Repeat this exercise 10 times

  • Put your feet parallel to your shoulder and stand with your back straight and knees slightly bent.
  • Start swinging your arms across your body at waist height
  • Move your arms higher to around shoulder height to feel a stretch through the middle back.

Progression: This exercise will stretch your shoulders and protect you from injuries.

6. Upper body rotation

Trunk, chest and back muscles

Upper body rotation

Repeat this exercise 10 times.

  • Spread your feet as shown on the picture.
  • Bend at the hips ensuring that your spine stays long and back doesn’t round out, bend your knees a little.
  • Spread your arms out to your side at your shoulder height.
  • Rotate your trunk and arms to reach the opposite toe while bending that leg.

Progression: This exercise will warm up and stretch your whole upper part of your body.

7. Hurdle step overs

Buttocks and inner thigh

Hurdle step overs

Repeat this exercise 10 times with each leg.

  • Hold on to a solid object and stand with one leg behind the other.
  • Lift the back leg knee high to the front and then rotate the leg outwards returning to the start position.

Progression: This exercise will stretch and warm up your legs, buttocks and back.

 

You can leave a response, or trackback from your own site.

3 Responses to “Dynamic Basketball Stretching Exercises”

  1. Detra Dominique says:

    You might also want to know about equalizing routines. For example, you need to work on your left tricep muscle mass if the best ones is stronger than the other. With machines, that isn’t possible as the exercise functions on each side of the symmetry.

  2. merri graffagnino says:

    Your workouts should be most focusing on cardio and weight training. There are very easy cardio workouts that you could do easily. These cardio workouts are cycling, swimming, pushups, dips, etc. You need to do these cardio workouts frequently in buy to keep your body fit.

  3. Larry Tabarez says:

    You need to distribute ideal time for both types of routines. Your weight training ought to be a lot focused. Proper pounds instruction exercises give proper development to muscle tissues in all parts of the body.

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