What are the warm-up exercises for basketball?

The smooth movements on the basketball court, the agile figures, the noisy and lively atmosphere, everything is so desirable and exciting. However, the fierce competition on the sports field will inevitably cause people to suffer some physical injuries, and bruises, fractures and other injuries are often regrettable. In fact, if you can do a good warm-up exercise before exercise, you can avoid this situation.

1. Run around the basketball court several times, changing your patterns, such as cross-step running, rapid S-turn change of direction running, and then start to move your wrists, ankles, knees and hip joints. Spread your legs shoulder-width apart, touch the ground with the toes of one foot, and do forward and reverse circles. At the same time, put your hands up and move your wrists in small circles. It is beneficial to do more rounds, then repeat the above movements with the other foot. Next, it’s time to move your knee joints. Place your hands on your knees and make small circles back and forth. After moving the knee joints, you will move the hip joints. Pinch your waist with both hands and rotate your hip joints back and forth and left and right. Of course, you can also stretch your legs and do some jumping movements. In short, it is definitely beneficial to do these warm-up exercises several times.

2. In addition to general stretching warm-up exercises, you can also do some targeted warm-up exercises, such as targeted warm-up exercises for holding the ball. Pass the ball between hands and receive the ball. Preparation: Stand, hold the ball in front of your body with both hands. Technical focus: Use your fingers to pass the ball from one hand to the other hand, and keep your hands at a certain distance when passing the ball. Once you are familiar with it, adjust the position of the pass at any time (for example, from the front of the head to the front of the feet). Pass the ball between hands and around the body. Preparation: Stand with your feet together, hold the ball in front of your forehead with both hands. Technical focus: Pass the ball between hands and receive the ball, and make the ball go from top to bottom around the head, waist and knees, and then repeat from bottom to top. Pass the ball in the same place by alternating knee lifts. "8" figure pass. Preparation: Lift one knee, hold the ball between the two legs with both hands, place the hand on the side with the knee lifted under the leg, and place the other hand in front of the standing leg. Technical focus: Pass the ball from the bottom of the thigh with the knee lifted to between the two legs, and alternate knee lifts to form an "8" figure pass.

If you want to avoid muscle strains caused by overly intense exercise, you must do a good warm-up before playing basketball. When the warm-up is done and all the joints are active, then if you play basketball at this time, even if the exercise is more intense, you will effectively avoid muscle strains.