Stretching Guide for Basketball
Physical Therapy in Corpus Christi for Basketball
Stretching is an essential part of successful basketball. A good stretching routine can help to minimize muscle imbalances, prevent injury and improve your basketball performance. The following stretching program is designed for basketball players who do not have any current injuries or individual stretching needs. If you have an injury, or a specific mechanical imbalance that may be holding back your basketball performance, your Humpal Physical Therapy & Sports Medicine Centers Physical Therapist can design a stretching program just for you.
General warm up (5-10 minutes). The aim of a general warm-up is to get the blood flowing to all parts of the body to be used during basketball, including the cardiovascular system. A basketball warm-up may include jogging, stationary cycling or jumping jacks.
Dynamic stretching. Gradually the speed and intensity of your movement is increased. See below for stretches.
Technical and speed warm up. This includes high intensity, basketball specific drills. Drills for speed and agility should be kept short with recovery time between drills to ensure you are not fatigued before your game.
Cool down. A cool down allows the body, in particular the cardiovascular system, to gradually return to its resting state. A cool-down reduces your chances of becoming dizzy or faint after exercise, allows any waste such as lactic acid that has built up during exercise to dissipate and may reduce your chance of having Delayed Onset Muscle Soreness (DOMS). Cool down by gradually reducing your intensity of movement such as walking or cycling on a stationary bike, for about 5 minutes.
Static stretches. Commence your stretching regime directly after a short cool-down, before the muscles have cooled completely.
Rules for Dynamic Stretching:
You may feel light resistance in your muscles, but you should never feel pain during a stretch.
Start with slow, low intensity movements, and gradually progress to full-speed, game-like movements.
Leg swings forward and back
Leg swings sideways
Rules for Static Stretching:
Lumbar spine lateral flexors