Kips Bay Basketball

Stretching

I use the following warm-up and stretch routine before practices and games. It encourages the kids to focus on the practice goals or the game at hand as a team. I usually huddle with the kids and tell them what the practice goals are or what defense and offensive sets we are going to use at the start of the game. I then ask the team captains (always at least two) to lead the warm-up and stretch. I want the team to get use to transferring attention from me; the coach, to the captains; the floor generals.

Not every coach likes to share attention with the players but I find it's an excellent development tool and a wonderful reward for the players that have worked hard to be recognized as captains. The team should count repetitions and time in unison. This is important to team cohesiveness. Note: A sharp looking warm-up routine can impress the opposing team and an early lead can be the difference in the game.

Warm-Up & Stretch

by Charles Vasser, Coach, 10U KB Mustangs, NYC
Arlene Vasser, Certified Fitness Instructor

Warm-Up	*You can use other exercises. I like these because they warm up the arms and legs and prepare the team to rebound.*

Jumping Jacks	A tried and true way to get blood pumping and loosen up the arm and leg muscles. 25 reps.
Watusis	A stand-in-place jumping warm-up. Pretend you are going up for a rebound. Hold your hands at shoulder height and jump straight up, reaching up as you jump. Gently land on your toes in the same spot. 25 reps.

Stretching	*Hold all stretches for a slow count to 10. Do not bounce. Feel the stretch. Breath deeply during the stretch. Stop if you feel any pain.*
Hamstring	Stand with feet together and bend knees as you reach down wit your fingers to touch the floor. Straighten your knees until you feel the stretch in your hamstring. Count to 10 and release.
Quad Stretch	Stand with feet together and raise left heel to buttocks by bending knee. Grasp ankle with left hand. Feel the stretch. Count to 10 and release. Repeat with right leg.
Calf Stretch	From feet together position, put left foot in front of you with your heel on the ground and your toes in the air. Keep your back straight and bend at the waist until you feel the stretch in your calf. Count to 10 and release. Repeat with right leg.
V-Stretch	Place feet in a "V" and slowly bend forward stretching your fingers towards the ground between your feet. Arch your back slightly but don't tuck your chin. Feel the stretch and hold for a count of 10. From the same position, reach toward your right ankle with your left hand and hold for a count of 10. Repeat towards the left ankle.
Arm Stretch	Place feet shoulder width apart and stretch your arms out in front of you with your hands clasped and palms away from you. Count to 10 and raise your arms above your head with your palms toward the ceiling. Count to 10. From the starting position, put your arms behind you with your hands clasped together. Count to 10 and release.

I usually finish the warm-up with a lay-up or shooting drill. You may want to try these:

Catch & Shoot
Short & Go Long

Stretching Tips

Have the team stretch before every practice and they will be prepared to stretch before every game.

The coach or an assistant should watch for proper form. Correct as necessary. You are developing habits that will last a lifetime.

Remind the team to relax and focus on the game, visualizing success.

Note: The information above is based on personal training resources. We are not responsible for injury that may result from use of this information. Use care and caution when you engage in any exercise program. Always consult a doctor or qualified fitness professional.

[AndOne!] [ Alumni] [ FirStep] [ Links] [ Club] [ OverTime!]
[ SUBOA] [ Teams] [ Tournaments] [ Home] [ Email ]

Hosted by www.Geocities.ws