Basketball Stretching Routine

A basketball stretching routine, as part of basketball training, prepares players to perform well, physically and mentally.

by Brad Walker | First Published October 31, 2010 | Updated August 31, 2017

An appropriate mix of skill, stamina and strength is essential for the game of basketball. If you desire to be in perfect shape to play basketball then a regular basketball stretching routine will help. Basketball training helps take your game to the next level.

Muscles used in Basketball

Video stretching routine for basketballAll the muscles in the body play an important role in a game of basketball. Running, jumping and pivoting involve muscles throughout the trunk, legs and feet. The quadriceps and hamstring muscles also play a crucial role in these activities. The most critical activity in basketball is the vertical jump, an activity that involves several muscles including the abdominals, calf muscles, hamstrings, quadriceps and gluteus muscles. Your basketball stretching routine should be such that it targets all these five muscles.

A free throw in basketball involves the upper body muscles, such as the rotator cuff muscles, coracobrachialis, latissimus dorsi, biceps brachii, brachioradialis, triceps brachii, anconeus and pronator teres. A range of hand and finger muscles also play a pivotal role. These include the palmaris longus, flexor carpi ulnaris, flexor carpi radialis, extensor carpi ulnaris, extensor carpi radialis longus, flexor digitorum profoundus, extensor indicis, extensor pollicus longus, etc.

The Benefits of a Basketball Stretching Routine

A regular stretching routine helps keep injuries at bay by ensuring a healthy and agile body. This routine especially protects players from overuse injuries, such as patellar tendinitis, also called jumper’s knee, in which the player feels pain in the tendon below the kneecap. Achilles tendinitis is also common, which is characterized by pain in the back of the lower leg, above the heels.

Other benefits of incorporating a regular basketball stretching routine into your basketball training include: increased range of motion; improved posture; reduced fatigue and improved co-ordination.

Despite the numerous benefits, it is important to bear in mind that stretching can have detrimental effects when done incorrectly. Improperly done stretches can over time cause permanent damage to ligaments and joint. When performing the stretching routine below, be sure to warm up first and if any of the exercises cause pain or severe discomfort, discontinue immediately. Review my article on the rules for safe stretching for more information.

Watch the Basketball Stretching Routine

Click on the play button below to watch the 10 minute basketball stretching routine video.

The Stretching Handbook, DVD & CD-ROMWhile the recommendations on this page are a good starting point, you'll get a lot more benefit when you include a wider variety of stretches.

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Get back to the activities you love. Whether it’s enjoying your favorite sport, or walking the dog, or playing with the grand kids. Imagine getting out of bed in the morning with a spring in your step. Or being able to work in the garden or play your favorite sport without “paying-for-it” the next day.

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Brad Walker - AKA The Stretch CoachAbout the Author: Brad is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 122 countries have sent 100's of testimonials. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.

10 Free Stretching Routines...

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