Here’s what we use for a dynamic warm up before basketball practice. Show I’m not a doctor or a certified trainer. I’m just a coach that has borrowed ideas from other experts and put together a plan that I like and that makes sense to me. So keep that in mind as you read. I’m just sharing what we do to possibly give you ideas and spur some thoughts. This is something we do before practice starts. Depending on whether we skip anything, it takes about 15-20 minutes. If possible we do this in the gym. If gym time is limited, we’ll warm up in the hallway before practice starts. Depending on the space you have and number of players, sometimes you’ll need to improvise to make each exercise efficient. Purpose of a Dynamic Warm Up — And Why It’s Important!The purpose of a dynamic warm up is to raise the body’s core temp, prepare for rigors of practice, lower the risk of injuries (ACL, knee, ankle), and improve athleticism (balance, joint mobility, body control, strength, agility, flexibility and so on). Injury Prevention From what I have read, the chance of injury increases significantly when athletes start puberty. I have also read that a good strength and injury prevention program can reduce the likelihood of those injuries. And just from observing LOTS of players, I notice sloppy fundamental movements (ex: running, jumping, changing direction) — and lack of strength in glutes, core, etc. I am no expert but it seems to me that those players get injured too often. So our dynamic warm up includes lots of exercises designed to improve balance, fundamental movements, and strength. Improving Strength & Athleticism Another major benefit of the dynamic warm up is the increased strength and athleticism. Genetics play the biggest role in athleticism, but there are improvements you can make by implementing exercises to improve balance, spatial awareness, coordination (hands and feet), strength, flexibility, and body control. The Dynamic Warm UpHere’s the warm up we use… 1) Jog straight ahead Self explanatory. Have players jog the length of the gym, down and back. Right away we want players focused on good running form… no knees buckling or sloppy form.
2) Forward & backward movement Next we incorporate forward and backward movement. You can choose one of the following exercises:
Skipping is good for coordination, rhythm, and a light calf stretch. When running, make sure following good running form (upper body straight, don’t let knees buckle, and keep hips/knees/feet aligned). 3) Lateral movement Now we want to continue increasing core temp and lubricate the joints with some lateral movement. We mix up the exercises to prevent boredom, provide stimulation, and offer new challenges. You can choose one of the following exercises: 4) Hamstrings Next we dynamically stretch the hamstrings and work on balance. We choose one of the following exercises:
5) Hips Next we work on hip flexibility. From what I’m told, basketball players are almost always tight in their hips, calves, and ham strings. So we try to maintain flexibility in all three areas. We choose one of the following for hips:
6) Quads or Calf Next we choose a quad or calf stretch. We choose one of the following exercises and again we mix things up to provide stimulation and variety: 7) Core strength Now choose one of these core strengthening exercises. A strong core will improve athleticism and reduce likelihood of injuries. We start with basic plank and progress to more advanced as season progresses. 8) Lateral core strength Next we choose one of these lateral core exercises. We start with side plank and progress to more advanced exercises as season progresses. 9) Balance We choose one of these balance exercises. Start with most basic (around waist) and progress through. Then we mix things up for variety during the season. 10) Squats Next we choose one of these squat exercises. We start with basic squat and progress to more advanced exercises as season progresses. Focusing on proper technique is important.
11) Jumping and landing Next we choose one of these jumping exercises. We start with basic vertical jump and progress to more advanced exercises as season progresses. Focusing on proper technique is important.
12) Push ups Next we work on upper body strength with good old fashioned push ups. You can either set a time limit or prescribed number of reps. Make sure athletes use proper technique. Here are some tips for proper push up technique. If an athlete has trouble doing push ups properly, utilize the progression and regression ideas here. 13) Pull ups And for the final exercise, if we have a pull up bar available, we do pull ups. This is another excellent exercise that targets numerous upper body muscles. We often spot players and/or use bands to assist, since some are not strong enough yet. Don’t Make this MistakeLook, I see tons of coaches using dynamic warm ups. But VERY few do it correctly. This is really important. You MUST watch players and make sure they do things right. I stress to players that they have to focus and do the exercises technically correct! You really have to get on them. If you don’t feel comfortable teaching and monitoring an exercise, don’t do it. I have watched thousands of warms ups for soccer, basketball and a variety of sports. 90% of the time coaches aren’t even watching! They are talking with someone or setting up practice while the players are rushing through, talking, and sometimes doing more harm than good. Time ConstraintsThe first couple times we try to get 25-50% through this warm up. It takes a while for players to learn how to do the exercises properly — so we just implement in chunks. Then we keep adding as they learn. Once players know the entire warm up and if we’re focused, it takes about 20 minutes. We always try to do this warm up before practice so it doesn’t interfere with skill development time. You will probably need to omit certain exercises due to time constraints. We usually omit a couple stretches and strength exercises to save time. If we want a really fast warm up… we’ll do something like this:
This is a really quick and dirty warm up that I think is effective. Adjustments Based on AgeI use this dynamic warm up at the 6th – 8th grade levels. For high school players we follow the staff trainers lead. For younger players we focus mostly on fundamental movements, balance, coordination, and basic forward/lateral movement. I often include a ball with the warm up to make better use of time with young kids. However with older players that have started puberty, the chances of serious injury become higher and I believe a focused dynamic warm up that includes the injury prevention is important. So we remove the ball and focus on technique. Other Options and FeedbackLook, there are hundreds of different warm up drills, exercises and opinions out there on what players should do. Our warm up will probably change next year and evolve. If you have feedback or suggestion, please send them my way. Here’s a video showing similar but different exercises: Here’s another showing how you can improvise in the hall way: When constrained to hallway, I often just have a down and back line. First player goes, and after a few seconds, the next player follows. The video above gives other great ideas to use the space you have. ComfortI think there are lots of ways to go about things regarding warm ups. Sometimes it comes down to WHAT YOU ARE COMFORTABLE WITH. That’s a big reason why I picked those exercises for our dynamic warm up. I picked exercises I felt comfortable teaching and that I also think will raise body team, improve athleticism, and lower likelihood of injury. Additional ResourcesWhen there isn’t time to warm up before practice, we usually start with skill based warm up drills like these. To learn more about athletic development check out this athletic resource page and Cody Robert’s Athletic Development Program that gives really sound advice and practical ways to develop better athletes. |
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