Basketball, Warmup

The Ultimate Basketball Warm-Up

Preparation is everything.

Ramon Williams Nov 20 November 21st, 2019
The Ultimate Basketball Warm-Up

Athletes, have you ever begun a practice or game with your muscles feeling cold or stiff? Coaches, have your athletes ever complained of tightness or muscle pulls within the first half hour of practice? These issues are usually the result of an insufficient basketball warm-up before performing high intensity drills. (See 5 Ways Athletes Screw Up Their Warm-Ups.)

Preparation is everything. Preparing for practice and games with the proper warm-up can have a positive impact on your performance. The ultimate basketball warm-up uses a combination of stationary and movement exercises. Muscle activation and dynamic stretching stimulate blood flow to the muscles primarily used during basketball. This warm-up will enhance performance and reduce the risk of injury.

Below is the 15-minute basketball warm-up, including the recommended number of sets, reps and distances for each movement. The warm-up is designed to be done with little or no rest between exercises. (For other intense basketball warm-up variations, see The Ultimate Basketball Kettlebell Warm-Up and Memphis Grizzlies’ Active Stretching Routine.)

Basketball Warm-Up

Phase 1: Stationary and Movement

Jumping Jacks: 10 reps
Seal Jacks: 10 reps
Front stationary lunges: five each leg
Jumping Jacks: 10 reps
Seal Jacks: 10 reps
Side Lunges: five each leg
Jumping Jacks: 10 reps
Seal Jacks: 10 reps
Reverse Lunges: five each leg
Pogo Jumps for height: two sets of 10 reps
Forward Skips for height: half court and back
Wideouts: two sets of 15 reps
Side Shuffle: half court and back
Backward Cycle: half court and back

Phase 2: Muscle Activation

Single Leg Glute Bridge: 10 each leg
Supine Leg Raise: 10 each leg
Alternating Arm and Leg Supermans: 10 each side
Prone Scorpions: five each side
Quadruped Forward Hip Circles: 10 each leg
Quadruped Backward Hip Circles: 10 each leg
Phase 3: Dynamic Stretching
Walking Leg Swings: half court and back
Backward Hip External Rotation with Skip: half court and back
Run with 80% effort: full court
Single Leg Groiners : five each leg
Run with 90% effort: full court
Gate Swings: 10 reps
Run with 95% effort

Ramon Williams

Ramon Williams

Ramon is the Youth Athlete Coordinator at Michael Johnson Performance in McKinney, Texas, working daily with the MJP coaching staff to ensure they are implementing the correct methodology desired by MJP. He has been a member of the MJP team since 2014. Originally from New Jersey, Ramon graduated magna cum laude from Montclair State University with a B.S. in Physical Education.​

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