Basketball training drillHave you ever finished your basketball training drills, gone to sleep, and woken up to an uncontrollable spasm in your hamstring or calf? This is called a cramp (or charley horse), and can be incredibly painful. If you’ve never gotten one, consider yourself lucky, as the soreness from a particularly severe cramp can last for days. Cramps are preventable, though, so we’re going to give you flexibility and stretching routine to go through before and after your basketball training drills to decrease soreness and increase your flexibility, therefore improving your ability to quick, explosive moves on the court!

Dynamic Warmup

Your basketball training drills should incorporate both a warmup and a cool-down for your muscles. This can take as few as 3-5 minutes each and you will begin to feel the benefits after just a few days! Before your workout, try this dynamic flexibility warmup. For each exercise, go from the baseline to halfcourt and then back to the baseline.

Quad Walks – while walking forward, lift your heel up to your butt (grabbing your ankle with your hand and giving a slight pull). Step with that foot and repeat on your other leg

Knee Hugs – while walking forward, lift your knee and hug it into your chest. Step with that foot and repeat on the other leg.

Frankenstein March – while walking forward, keep your right leg straight and kick it up in front of you as high as you can (without bending it). Reach your left hand out in front of you and try to touch your hand with your foot. Step and repeat on your left leg.

Overhead Lunge – step forward into a lunge position. At the bottom of the lunge, extend your arms overhead and reach to the sky. Step forward, bringing both feet together, and repeat on the opposite leg.

Pointers – walk forward and keep your left leg straight (your right leg will bend) and your left foot pointed up. Reach down with your right hand and try to touch your right toe. Step and repeat on the opposite leg.

This entire process should take you no more than 5 minutes, and if done before your basketball training drills will prepare your muscles for the explosive movements that you are about to produce. After a few days, you will find that they get easier. This is a direct result of your muscles becoming more flexible!

After your basketball training drills are complete, take 5 minutes and perform these static stretches to increase flexibility and decrease soreness, which will help you perform at your best day after day!

Static Stretching

Quad Stretch – pull your heel to your butt, grabbing it with your hand and holding for 30 seconds. Repeat on the other leg.

Hamstring Stretch – keeping your leg straight, place your leg on an elevated surface. Lean forward and try to touch your toe, holding this position for 30 seconds without “bouncing.” Repeat on the opposite leg.

Heel Drop – stand on one leg with the ball of your foot on the edge of an elevated surface (a step or bench works well). Drop the heel into a deep stretch and hold for 30 seconds. Repeat on the opposite leg.

Butterfly Stretch – Sit down, placing your feet directly facing each other. Pull your feet in as close to your body as you can. Using your elbows, push down on your knees/thighs until you feel a good stretch in your groin, and hold this position for 30 seconds.

If you perform these quick and simple stretches before and after your basketball training drills you will see immediate results in your flexibility, which has a direct impact on your speed, quickness, explosiveness, and your ability to recover after a workout!

To your success,
Coach Tates Signature
Coach Tate