What are the basketball warm-up exercises?

Basketball is a sport that can be played in competitions or practiced by one or several people. Playing basketball requires full-body exercise, so it is important to pay attention to warm-up movements. If a patient plays basketball occasionally, he will feel sore all over the body, which will be more severe the next day. Participating in basketball warm-up exercises can reduce the discomfort in the body and avoid discomfort in the joints during exercise. So what are the basketball warm-up exercises?

Basketball warm-up exercises include:

1. Head and neck exercises

Key points of the movement: Stand with your feet shoulder-width apart, place your hands on your waist, use your neck as the axis, and slightly circle your head alternately forward, left, back, right, and front, right, back, and left. Repeat 4 times. Function: It can prevent neck muscle strain or sprain during intense movements in training and competition, and also improve the flexibility of the head and neck.

2. Press the outer ring of the foot

As a supporting joint, the ankle bears the greatest pressure. The ankle is also wrapped in a thin layer of muscle and ligaments, making it particularly susceptible to injury. In basketball, athletes often have to stop and start suddenly. When they jump and land, their bodies lose balance, which causes ankle sprains and lateral ligament injuries. Partial tears of the lateral ligament are more common in basketball.

This requires athletes to fully mobilize their ankles before competition or training. In the past, people’s warm-up exercises were just the traditional ankle circles. In fact, stretching the lateral ankle ligaments is also very necessary. Pressing down on the outside of the foot can stretch the lateral ligament.

Key points of the movement: This preparatory movement should be performed after the athlete moves the ankle joint. When pressing down, the movement should be slow and done according to one's ability. After reaching the maximum displacement, stay still for 5 seconds. Alternate feet and perform twice.

3. Stretch the Achilles tendon

The Achilles tendon is located between the heel and the calf. It is the thickest tendon in the human body. Athletes rely on this powerful "compressor" to run and jump. In basketball, athletes need to frequently accelerate and jump, which puts a lot of load on the Achilles tendon. Especially in the winter when the temperature is low, the viscosity of joints and muscles is higher. If you do not pay attention to warm-up, your muscles and tendons will be too tight and stiff, and if you suddenly increase the intensity of exercise, it will often cause sports injuries.

Action essentials 1: Stand with your feet one foot apart. When stretching the Achilles tendon of your back leg, do not let your heel leave the ground. Bend your front knee and keep your center of gravity on the front of your foot. Lean your center of gravity forward until your calf muscles are tight, then rest for 10 seconds before switching legs. Repeat 3 sets.

Action essentials 2: The foot being stretched is located in the middle of the other foot, with the toes raised and the heels on the ground. The knees of both legs are straightened, the body is bent forward and the hands touch the toes of the foot (do it according to your ability), and the center of gravity is always on the foot being stretched (the calf of the leg is tight, and the other leg is relaxed). After reaching the maximum extent, stay still for about 10 seconds.

What are the warm-up exercises for basketball? Patients can perform three routine warm-up exercises. These exercises are not difficult and all protect the body's joints or organs. After warm-up exercises, you can play normal basketball. You should also control the playing time. If you are participating in a competition, you should pay more attention to the time to prevent physical discomfort due to excessive exercise. You should replenish nutrition and water during exercise, but you cannot eat too much before playing.