Roots 11 - a dynamic basketball warm up routine - YouTube


Preparing your players physically is one of your obligations as someone coaching basketball shooting. Warming up is one of the most crucial things a player can do to prepare for the game—a dynamic stretching program in particular.


Basketball warm-ups are often disregarded by players (particularly at the youth level), which is why coaches need to make this a priority in their training sessions.


The “stretching circle” is a common sight in sports, with one player or coach in the center and the other players circling them. In spite of their merits, the vast majority of these workouts are static stretches.


In this post, we’ll discuss why dynamic stretching warm-ups are a better option for preparing your squad for practice and competition.

Why a Dynamic Warm-Up Is Necessary

It is essential to warm up the muscles with a rebounding net basketball by performing a dynamic stretching warm-up regimen to bring them to a more functional temperature. Static stretching, which is supposed to lengthen a muscle or a group of muscles, may reduce the muscle’s ability to operate at its peak.


Before a practice or a game, dynamic stretching is used to prepare the body for high-intensity workouts like sprints and plyometrics. Static stretching only serves to relax the muscles, not to strengthen them.


In addition to getting the blood flowing physically, dynamic stretching can also help your players’ minds flow. For both the short and long term, dynamic stretching will benefit your athletes. Suppose you are participating in an activity that requires dynamic stretching. In that case, you will also be reducing your chance of injury over time.

Basketball Warm Up Exercises

A dynamic stretch may be defined as any of a wide variety of activities. In addition, many of them have several versions that you may try.


Here are a few examples of simple dynamic stretches that you may use to prepare your squad for workouts, practices, or shooting in basketball at any level of competition.

  1. Walking High Knees

You may improve your hip, glute, and hamstring flexibility by walking high knees. Keeping your chest up and shoulders back, lift your leg as high as you can with each stride. In contrast to the running typically utilized for high knees, these exercises are performed at a walking speed.

  1. Knee Hugs

Knee Hugs are similar to Walking High Knees in that players should move forward and use their arms to hug their knees to their chest on each stride. This exercise will mainly target the hips, glutes, and hamstrings.

  1. Jumping Jacks

Jumping Jacks are an activity that everyone has done at some point or another. Make sure your participants stretch their feet wider than shoulder-width apart for each repetition and bring their hands close to their heads.

  1. Backpedaling

In addition to the quadriceps, backpedaling also activates the gluteus, calves, and hamstrings, which are all important muscles for running.


Keeping their hips down and stretching back as far as possible should be the main points of focus for this exercise, which all of your players have undoubtedly done previously.

  1. Ankle Pops

Instead of jumping rope, use Ankle Pops to propel your team ahead with each hop. The objective is to increase the range of each leap gradually. Maintain a little bend in the knee while hopping off your toes and maintaining your back straight.


In addition to strengthening the ankles and quadriceps with Ankle Pops, your athletes will improve their coordination and rhythm while doing this dynamic stretch.

  1. Butt Kicks

Your participants may have done this activity previously, but reinforcing proper technique is critical.


As a coach, you must ensure that your players maintain their feet pointing in the direction of movement, as well as their ankles, knees, hips, and shoulders facing the same way.

  1. Quad Walk

The Quad Walk is highly similar to Butt Kicks, except it is done at a walking pace rather than running speed. Players should physically lift their heel to their buttocks on each stride, using their hands to assist them.


The quadriceps and hip flexors will be able to relax once again as a result of this.

  1. Over the Fence

The participants should face the opposite direction from where they will be heading to perform Over the Fence.


Next, they should raise one leg as high as they can and twist the knee backward, as if they were attempting to walk over an imagined barrier behind them, and repeat the process.


For the length of the workout, alternate legs while moving backward. Over the Fence are a hamstring, groin, and hip flexor stretch performed on a trampoline.

  1. Frankenstein March

The Frankenstein March is a wonderful workout for increasing hamstring flexibility the hamstrings.


As you keep one plant leg straight down, kick the other leg up with the purpose of kicking the fingers on the opposite hand. Keep one plant leg straight down. Then repeat the process for the whole distance allocated for the workout.

  1. Lunges

Lunges are one of the most popular dynamic stretches. They may serve as a foundation for a variety of other exercises. In basketball and most other sports, it is designed to simulate the running action vital to success.


Lunge forward with one leg, bending both knees while keeping your trunk erect and your shoulders back. Continue to go forward and repeat the process on the other leg.


As you lunge, maintain the knee stable by keeping it above the foot and avoiding letting the knee slide inward.

  1. Low Lunges

While the lunges described above will be performed while moving, Low Lunges will be performed while standing still.


In the same manner, as they would while completing a standard lunge, your athletes should extend the elbow of the same knee that is forward and bring it down toward the inside of their ankle, holding that posture for 5-10 seconds.


After that, they should place their hands on each side of their front foot and push the heel of their forward foot down toward the ground, holding that posture for 5 to 10 seconds. Then get back up and repeat the same with the other leg.


Basketball, like other sports, is continually evolving, and so is the shoot basketball warm-up. Every time your team gets together, do a 5-minute dynamic warm-up. This will help your athletes prepare for games, reduce injuries, and help them perform at their best. Alternatively, you can invest in a shooting machine. At Shootaway, we have one, just like that of Dr Dish. If you need one, you can compare our price to the Dr Dish home price, and choose the one for you.