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Warming up without a Ball

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Learn a simple routine you can practice without a ball to warm your whole body up thoroughly before playing basketball.

For more warm up ideas, check out our video "Warming Up With a Ball".

Warming up is an essential part of exercise, so make sure you don't skip it! Watch this video to discover a great warm up you can do without a ball.

Adam Simmons - "Long Rhode Home", "Piano Hop", "Tang-A-Lang"
Published by Alter K
Voiced by Xavier Gianni

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In this video, you will discover several warm ups to try without a ball before playing basketball

Here is a warm up in three steps: Running slowly, Warming up your joints and Practicing exercises of increasing intensity.

First, running slowly.

Start by jogging slowly back and forth over your half of the court for about 5 minutes to increase your body temperature and warm up the cardiovascular system.

Second, warming up your joints.

To warm up your ankles, keep your toes on the floor, lift the heel and rotate to form small circles.

Standing on one foot, you can also hop back and forth across one of the lines marked on the court.

To warm up your knees, stand with your legs together, and bend the knees.

Place your hands on your knees and make small circular movements.

To warm up your wrists, join your hands, interlacing your fingers, then flex them in a circular motion.

To stretch your shoulders, bend your arm to place your hand on your shoulder, then rotate the shoulder in a circular movement. Repeat with the other arm.

Third, practicing exercises of increasing intensity.

Start from the baseline, quickly jog up to the center line and perform the following exercises while returning to your starting position. Repeat the plan three times for each exercise.

To warm up your hamstrings, with each step, kick your heel up towards your buttock, making sure your kicks are full of energy.

To warm up the flexing muscles in your hips, with each step, kick your knee up energetically to your hip-level.

To finish, run some short sprints, accelerating as soon as you turn at the center line.

During the warm up, increase the intensity of the exercises progressively, to make sure you're sufficiently warmed up, then follow this up with some warm-ups with a ball. Over to you!


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