Pre-game Dynamic Warmups

I don't claim to be an expert in human kinetics but I do know that the old method of static stretching is going by the wayside with more and more people adopting the dynamic stretching methods. This was taken from a set of notes on a sample dynamic workout that you can use. We use this for our JV team before every practice and game. It is designed to get the blood going and engage the basketball specific muscles. You use the width of the court to perform each exercise going one way and back each time. It's supposed to only take 5 minutes to do.

1. Quarter-speed jog/Back pedal

2. Toe walk/Heel walk - a toe walk is when the athlete completing extends onto their toes and a heel walk is when the athlete pulls the toes back to the shins

3. Skip forward/Skip Backward

4. Forward Lunge/Backward Lunge – in the forward lunge the athlete should ensure the knee does not extend beyond the toes and the knee of the back leg should be inches above the floor

5. Half-speed defensive slides – the athlete should attempt to stay low and slow to warm-up the groin area, ensure the legs are apart and do not bob up and down

6. Half-speed jog/Back pedal – the athlete should attempt to reach slightly back with the legs when doing the back pedal

7. Carioca – the athlete starts perpendicular to the sideline. If the athlete begins with their right foot – the right foot crosses over in front of the body and then the next step with the right foot goes behind the body

8. Crossover step – the athlete starts perpendicular to the sideline. If the athlete begins with their right foot on every step with the right foot the right knee comes up and across the body then the athlete completes several short steps and again the right knee comes up and across the body

9. Front step-over/Reverse step-over – the athlete moves forward bringing the right leg across the left leg and then the left crosses over the right

10. Three quarter sprint/Back pedal – the athlete should attempt to reach back more aggressively with the legs when doing the back pedal

11. Three quarter speed defensive slides – again the athlete should attempt to stay low on these defensive slides to warm-up the groin area

12. High knees/Butt kicks – the athlete runs across the floor bringing the knees up and the heels to the butt as quickly as possible and then on the way back the athlete points the knees down and brings the heels to the butt as quickly as possible

13. Frankenstein walk – this is a walk to increase the dynamic flexibility of the hamstring muscles; the athlete extends the arms straight in front and kick a straight leg up to meet the hands

14. Straight leg bound – the athlete pushes hard off the ball of the foot and extends straight legs forward moving quickly across the floor

15. Full speed sprint/Back pedal – the athlete should attempt to reach back with the legs, as far as possible, when doing the back pedal

I posted earlier with some Alan Stein tips and video. Check out Alan Stein's DVD on active warmups, with a price of only $29.99, it's all the more reason to pick it up. There are few Alan Stein clinic notes you can download from the X's and O's Basketball Forum so be sure to go and check it out.