Essential Exercises to Prevent Injuries
A proper warm-up is crucial to prevent injuries and improve your performance on the court. Here are ten exercises to get your muscles ready for the game.
1. Light Cardio (5 Minutes)
Start with jogging or jump rope to increase your heart rate and warm up your muscles.
2. Arm Swings and Shoulder Rotations
Loosen up your shoulders with circular movements, both forward and backward.
3. Deep Squats
Strengthen your legs and improve flexibility with controlled squats.
4. Lunges with Rotation
Combine lunges with a slight torso twist to activate your hips and core.
5. Dynamic Hamstring Stretch
Walk with straight legs and alternate touching your toes to stretch your hamstrings.
6. Lateral Lunges
Prepare for side-to-side movements used in defense and blocking.
7. High Knees and Butt Kicks
Enhance explosiveness by combining high knees and butt kicks in a quick running motion.
8. Plyometric Jumps
Improve your jumping power with squat jumps and split jumps.
9. Core Activation
Perform short sets of planks and Russian twists to strengthen core stability.
10. Reaction Drills
Sharpen your reflexes with short sprints and sudden changes in direction.
By incorporating these warm-up exercises, you ensure optimal preparation for matches or training while reducing the risk of injury.
