What warm up exercises should you do to play basketball?

Run a few laps around the basketball court, change the tricks, cross step running, rapid S bend and change direction to run, after running, start to move the wrists, ankles, knees and hip joints, the legs are separated, the same width as the shoulders, one foot is on the tip of the ground, do the front and back circles, at the same time insert both hands, move the wrist around the small circle, do a few more rounds of benefits, and then change to another foot to repeat the above actions. Now it's time to move your knees, place your hands on your knees, left or right as you like, and make small circles back and forth. After moving the knee joint, move the hip joint, pinch the waist with both hands, rotate the hip joint back and forth, left and right, of course, you can also press the legs, do a few jumping movements, in short, these preparatory activities are definitely beneficial and harmless to do a few more times.

Now you can start shooting practice, running baskets or whatever, but remember that if you play a game in a team, you should move slowly and then go all out, and preparing for the event is not the same thing as playing basketball. In addition to the general stretching warm-up exercises, some targeted warm-up exercises can also be done, so that students can more effectively master various techniques and increase ball sense.

The warm-up before playing basketball includes: jogging warm-up, before playing basketball, jogging for a few minutes, you can quickly get your body into the state. You can jog a few laps around the basketball court to make your body sweat slightly.

Stretching, when playing basketball, joints such as wrists, ankles, and knees are the most used parts, so warm up well before exercising. The rest of the body also needs proper stretching to separate the muscles and ligaments.

You can also do the following exercises1Stretch your neck, bend your neck back and forth sufficiently, forward to your chest, so that your head is back parallel to the ground. Then stretch the neck alternately from side to side so that its lateral muscles are fully extended.

2.Shoulder extension, feet shoulder-width apart, one hand at shoulder height, straight across the chest to the other side, while the other hand presses on the extended elbow to bring it closer to the body. 3.

Chest expansion exercises in which the feet are shoulder-width apart and the arms that are bent with the arms open and the hands bent vibrating backwards or backwards. 4.Around the waist, with your feet shoulder-width apart, your legs straight, and your hands on your hips, move your hips and waist forward, back, back, left, right, and right.

5.Around the ankle joint, with your feet shoulder-width apart, one foot on the tip of the ground, do a forward and reverse circular motion, while crossing your hands and making small circles with your wrists. Then repeat with the other foot.

6.Wrap your knees around, bend your knees, place your hands on your knees, and turn one circle to the left, then one turn to the right, and one back and forth. 7.

Squatting exercises, squatting exercises can make the knee feel the compression of the nerves and can move towards the knee joint, reducing the chance of knee injury when playing basketball.

Dribbling: The feeling of dribbling and finding the ball, no matter where you play, the feeling of the ball is very important for a defender forward or center, especially a guard in possession. Make yourself have good coordination and get into the groove quickly in the last game or sport.

You can also practice passing with another partner, constantly passing and catching the ball, and find a good feel and tacit understanding with your teammates.

Then there are shooting and layup drills, starting with unmanned drills. Find the feeling of shooting first, and then get into the groove quickly. Then there's defensive drill, shooting, and layups. You can train in your own way, but don't put too much pressure on the defense and don't use too much energy.

It should be better to do some stretching exercises first, and then you can also use bouncing exercises to move your wrists, ankles, or do some gymnastics, and then play basketball after doing these.

Before playing basketball, all parts of the body must be moved in place, from head to toe, first the neck, then the fingers of both hands and ankles together, and finally the crotch and legs, and then go to play basketball when the body is hot.

The warm-up exercises are the same as those for other sports, that is, running, leg pressing, moving arms, and moving ankles, especially ankles.

For example, you can jog, then you can choose to walk briskly, and you can also do full-body exercises, or do some chest expansion exercises, and you can also rub your hands and ankles.

You need to do jogging to warm up or move your joints, including your wrists, ankles, knees, and hips.

Demonstration of warm-up movements before a basketball game.

Basketball teaching: warm-up exercises with the ball.

Jogging to warm up

Before playing basketball, choose to jog for a few minutes to get your body into shape quickly. You can jog a few laps around the basketball court to make your body sweat slightly.

Stretching exercises

When playing basketball, joints such as wrists, ankles, and knees are the most commonly used parts, so it is necessary to warm up well before exercising. Other parts of the body also need to be stretched properly to make the muscles and ligaments move.

1. Neck stretching

Bend your neck back and forth sufficiently, reaching your chest forward and your head parallel to the ground. Then stretch the neck alternately to the left and right sides so that its lateral muscles can be fully extended.

2. Shoulder stretching

With your feet shoulder-width apart, one hand is shoulder-height across your chest and straight to the other, while the other hand is pressed against the stretched elbow towards the body.

3. Chest expansion exercises

With your feet shoulder-width apart, your hands bent and your arms bent back or your arms spread out.

4. Waist wrapping

Feet shoulder-width apart, legs straight, hands on the hips, front, back, left and right, do a circular movement, move the hips and waist.

5. Ankle surrounding

Place your feet shoulder-width apart, point your toes to the ground, and make a positive and negative circular motion, while crossing your hands over each other and moving your wrists in small circles. Then switch to the other foot and repeat the movement.

6. Knee joint surrounding

Bend your knees, place your hands on top of your knees, and make a circle to the left, then to the right, and in small circles back and forth.

7. Squat exercise

Squats can cause a feeling of nerve compression in the knee, which can move the knee joint and reduce the chance of knee injury when playing basketball.

Dribble to warm up

Before basketball, in addition to basic body stretching and joint activities, you can also do some warm-up on dribbling, which can help you adapt to the exercise faster.

1. Stand with both feet together, hold the ball in front of your forehead, pass and receive the ball with both hands, and let the basketball go around the head, waist and knees from top to bottom, and then repeat the pass and receive the ball from bottom to top.

2. Raise the knee of one leg, hold the ball between the legs, place the hand on the side of the knee under the leg, and the other hand in front of the standing leg. Then wrap the ball from under the thighs with the knee raised between the legs, and the legs are exchanged to raise the knee to form a figure 8 in the passing route.

Shoot warm-up

In addition to the warm-up of dribbling, you can also do the warm-up exercise of shooting, starting with the ability to shoot on your own when no one is defending, and then shooting and making layups with someone on the defensive. It is important to note that the defensive pressure should not be too much, and at this time the energy should not be consumed too much.

What are the warm-up actions for playing basketball, playing basketball is a very healthy sport, playing basketball regularly can not only improve one's own immunity but also promote bone development, so what are the warm-up actions for playing basketball? The following is the relevant information I have compiled for your reference.

1. Squat stretching

The so-called squat stretch is to maintain the squat position while raising the toes through the toes. This method allows you to train your balance and move your knees fully. It is recommended to do this for 10 to 30 seconds.

2. Sprint stretching

A position, similar to that of a sprinter preparing for the start, can help you stretch your legs. During the warm-up, the lunge movement can be moderately deepened. 10 to 30 seconds per leg is recommended.

3. High swing legs

High swing legs are also a good way to warm up the legs, just hold the basket to warm up, and try to stretch the movements as much as possible during training. It is recommended to swing 10 to 15 times per leg.

Fourth, the side swing legs

The lateral leg swing can prevent ligament strain to a certain extent, allowing you to dribble more freely on the court. It is recommended to swing 10 to 15 times per leg.

5. Calf extension

Leaning on the basket or wall to stretch your calves is also a step that cannot be ignored and has a purpose'Move your knees to avoid injuries. It is recommended to do 10 to 15 reps per leg.

6. Swing your legs outward + squat

The squat after swinging the leg outward, this combination can also fully move the legs. It is recommended to alternate between the legs 10 to 15 times.

7. Lunge squat + waist stretch

A lunge squat with one knee knee, combined with a waist stretch, can pull the tendons of the hand and enhance the flexibility of the upper body at the same time. It is recommended to do this for 10 to 30 seconds on the left and right sides.

8. Stretch the tension rope

Use the resistance of the tension rope to fully move your shoulders and avoid shoulder injuries caused by physical confrontation on the court. It is recommended to do it for 30 seconds.

Playing basketball

1. Necessary equipment is needed to protect important and critical parts

Basketball is a very competitive game, so it is very easy to suffer from joint ligament strains and sprains. Therefore, before exercising, in addition to wearing suitable high-waisted basketball shoes, you should also wear ankle pads, knee pads, and mouth pads.

2. Arrange the amount of exercise reasonably

Prolonged exercise will not only cause a decrease in physical function and resistance, but also hinder normal rest time. Generally speaking, it is best to control the amount of exercise for about 1 hour at a time.

3. Master reasonable playing skills

Friends who play basketball should pay attention to the training of basic skills. When you first start learning, you can take your time and don't rush.

4. Don't drink carbonated drinks after playing basketball

Drinking carbonated beverages can easily cause calcium loss in the body, especially after exercising.

5. After playing basketball, you should quickly wipe your sweat and change your clothes

Walk slowly and wait until your body is back in a calm state before leaving.