Alan Stein | Active Warm-Up & Core Training Warming up and stretching out are 2 different things o Sitting

g around in a circle stretching- those days are gone

COURT WARMUP Follow the leader

o o

50-60% of maximal effort In order to prepare basketball players it is important to go through all the basketball movements Defensive slide Jog/sprint Backpedal

Full court X

Courtesy of Victor Sfera http://triplethreatbball.blogspot.com victor.sfera@gmail.com

Page 1

Alan Stein | Active Warm-Up & Core Training

Zig Zag

Warm up before every strength and conditioning workout, practice, and game to create consistency

Court Warm-Up Summary: Can do warm-up for time or reps A thorough warm-up can be anywhere from 3 to 10 minutes 1 to 6 reps per drill or 2 to 3 minutes per drill (depending on level of players)

DYNAMIC FLEXIBILITY Courtesy of Victor Sfera http://triplethreatbball.blogspot.com victor.sfera@gmail.com

Page 2

Alan Stein | Active Warm-Up & Core Training Sitting on butt stretching is done Toe walks (walk on tip toes sideline to sideline & jog back) o Great for ankles and Achilles

Heel walks Frankenstein march (Standing straight up touch toe by lifting leg-arms out) o Great for hamstrings

Knee Hug Toe pointers (pause at bottom)

Avoid bouncy/jerky movements for all stretches Heel to backside

Warm-up sets the tone Eagle (side squat, turn around, and side squat again) o Continuous movement; great for groin and hips

Over the fence (walk backwards-lift up leg as high as you can over the fence) o Works the hip flexors

Low Lunge (as far out as you can)

Dynamic Flexibility Summary: Keeps team organized and focused Before any workout, game, and practice

STATIONARY WARMUP If you are limited on space, use stationary warm-up which takes place of full court drills Drills run 20 seconds-1 minute Line jumps- over and back Line jumps- side to side Line jumps- over unders (alternating feet up and back)

Courtesy of Victor Sfera http://triplethreatbball.blogspot.com victor.sfera@gmail.com

Page 3

Alan Stein | Active Warm-Up & Core Training Line jumps- criss cross (alternating feet side to side) Knee Hugs Heel to backside Toe pointers Eagle (hands on ground come up as far as you can without picking up hands from ground) o One of the best overall stretches you can do

Scorpion o Also great upper body stretch working chest and shoulders

Partner stretch: o o Communication is key Point thumbs down (shoulders back, thumbs facing down..partner holding wrists)

Against wall leg swing o Hips and groin must be warmed up

CORE TRAINING- only using a basketball Best way to make better athletes and the best injury prevention. Plank with hands on ball (dont let hips sink) o Unstable surface makes it an upper body workout as well

Planks with hands on ball- alternating knee to elbow o o Timed or reps Hip flexors

Planks with feet on the ball o Uses obliques to prevent ball from rolling

Planks with feet on ball: walk feet in (crouch position) and walk feet out Plank with one foot on ball: off foot comes across body to touch chest

Courtesy of Victor Sfera http://triplethreatbball.blogspot.com victor.sfera@gmail.com

Page 4

Alan Stein | Active Warm-Up & Core Training Supine plank with hands on ball (like image but with ball)

o Wood chopper o o o Sit-up position: ball above head; when coming up slam ball in between legs Slam as hard as possible for grip and hand strength Reps or time

Toe touches with feet in air o o Ball above head When you come up ball hits shoes

Russian twists o o Follow the ball with your nose Elevate feet off of ground

Figure 8 o o Elevate feet Bring ball in and out of legs like a figure 8

Bicycle with ball o Bring up one knee to chest; touch shoes with ball

Behind the back twists o o Set ball down on one side; twist to other side and pick it up Continuous

Full sit-up touch toes with ball

Courtesy of Victor Sfera http://triplethreatbball.blogspot.com victor.sfera@gmail.com

Page 5

Alan Stein | Active Warm-Up & Core Training o Lie flat on the ground

Partner pass o o o Feet off ground in Russian twist position Partner throws pass away from center of body Reach out to get the ball, bring to center of body and pass back

Get up o o o Hold ball as tight as possible Without letting the ball touch your upper body or the ground, get up You can roll on your knees or criss cross your feet and squat up

Wall sit with ball in between knees o o Hands up Make sure ball cant be knocked out (coach try and knock out ball)

Wall sit with one foot on ball o o o Other foot parallel to ground Builds tremendous amount of strength in each leg Important for basketball players to strengthen groin and hip muscles for injury prevention

Partner sissy squat Alternate push ups o o One hand on one ball-push up-roll to other hand-push up Much more challenging than a regular push up- instability of one hand

Two ball push up o Each hand on a ball-push up

Core Summary

Courtesy of Victor Sfera http://triplethreatbball.blogspot.com victor.sfera@gmail.com

Page 6

Alan Stein | Active Warm-Up & Core Training For a typical core workout pick 5 to 6 exercises and do each for 15 to 20 reps each or timed (approx. 1 minute) These are not easy drills-especially at the beginning Goes from basic-progressively more difficult

Core and Stability Uniqueness: Creative o Players want and need to be stimulated with new and innovative exercises

Auxiliary muscles o Hand, forearms, shoulders, and hips which are all prone to injury are being worked out and strengthened

Uses a basketball o Enjoyable for basketball player

Levels of difficulty o o o Can be increased or decreased depending on fitness level Progressively harder as workouts continue (goal) Work out core 3 to 4 times a week on non-successive days (5-8 minutes each time)

Courtesy of Victor Sfera http://triplethreatbball.blogspot.com victor.sfera@gmail.com

Page 7