Warm Up: Part 3

Key Points

• The warm-up prepares athletes for speed acquisition, skill acquisition, and readiness for the court
• Exercises focus on various movements to enhance performance
• A-SKIPS AND SIDE SKIPS:
• Perform forward A-skips for 20 to 30 meters
• Follow with side skips, focusing on driving off the right leg and creating great ground contact
• Repeat side skips for the other leg
• HIP MOBILITY AND KARAOKE:
• Perform skips, opening up the hip backwards while keeping the chest forward for hip mobility
• Perform karaoke movement, staying light on the feet and moving hips nicely
• Add high knee karaoke for 20 to 30 meters each way
• POGO JUMPS:
• Perform pogo jumps forward and backward, focusing on quick ground contact without bending the knees
• Perform 10 repetitions in each direction (forward, backward, right, and left)
• Add 45-degree pogo jumps, both forward and backward
• SPLIT STEPS AND SHUFFLES:
• Get into an athletic stance, perform a split step, and shuffle right for 2 shuffles, then back
• Repeat 5 times each side, focusing on push-off and change of direction
• Perform split step crossover, pushing off the left leg and driving through the right leg
• TURN AND SPRINT:
• From an athletic stance, perform 2 shuffles, then turn and sprint
• Repeat from both sides, focusing on quick reaction and proper technique
• Perform a linear sprint straight out
• SHADOW SWINGS:
• After the sprints, simulate a game with shadow swings to mentally prepare for practice or a match
• Visualize playing out points to ensure total preparation
• The warm-up is as important as practice for better preparation, play, and injury avoidance
• Focus on the warm-up should match the focus in practice or a match
• Always perform the warm-up, even if late for practice, to improve mobility, strength, and movement patterns