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Sports training

Basketball injury prevention warm-up

This is the SHRed Injuries Basketball warm-up, as the University of Calgary publishes it. In players aged 11 to 18, ankle and knee injuries were 36% lower than in players from the season before, whether or not study staff supervised; it wasn't a randomised comparison. Choose level 1 or level 2 for each exercise, and do it before your usual basketball warm-up at every practice and game. You need a ball, a line on the court and a partner.

10 minBeginner12 movesCardio machine · A wall · Other / check instructions · An anchor pointQuads · Calves · Hip abductors · Glutes · Hip flexors · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Run and move

  1. Treadmill jogging1 to 2 court lengths
    Intermediate · Quads, Calves, Glutes · 3D demoEasy jogging down the courtEasier: Treadmill walkingHarder: Sprint intervals
  2. Treadmill running1 to 2 court lengths
    Intermediate · Quads, Calves, Glutes · 3D demoBuild your speed as you goEasier: Treadmill walkingHarder: Sprint intervals
  3. Side-stepping (sideways walking)1 to 2 court lengths
    Beginner · Hip abductors, Glutes, Adductors · 3D demoRun forwards, then shuffle back in a zig-zag. Level 2: carioca back insteadHarder: Lateral band walk
  4. Skipping1 to 2 court lengths
    Beginner · Calves, Hip flexors, Quads · 3D demoForwards, then backwards. Level 2: sidewaysEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding

Hop and land

  1. Single-leg cone hops10 to 15 each leg
    Advanced · Calves, Quads, Glutes · 3D demoHop forwards and backwards over a line. Level 2: side to sideEasier: Forward cone hops
  2. Jump squat8 to 12
    Intermediate · Quads, Glutes, Calves · 3D demoLand quietly, knees over your toes. Level 2: skater jumps, side to sideEasier: Bodyweight squatHarder: Box jump

Strength

  1. Forearm plank20 to 30 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoLevel 2: lift one leg at a timeEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
  2. Side plank15 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoLevel 2: 6 to 10 trunk rotations each sideEasier: Knee side plankHarder: Side plank with leg lift
  3. Nordic curl3 to 6
    Advanced · Hamstrings, Glutes · 3D demoA partner holds your ankles; lower as slowly as you can and catch yourself with your hands. Level 2: 7 to 10Easier: Slider hamstring curlHarder: Full Nordic curl
  4. Walking lunge5 to 10 m
    Intermediate · Quads, Glutes, Hamstrings · 3D demoTurn your trunk over the front leg. Level 2: a knee lift, forwards and backwardsEasier: Split squatHarder: Split squat with dumbbells
  5. Reverse lunge2 to 4 each direction
    Intermediate · Quads, Glutes, Hamstrings · 3D demoLunge forwards, sideways and back. Level 2: 8 to 12 side lunges with arm circlesEasier: Split squatHarder: Split squat with dumbbells

Balance with a ball

  1. Single-leg stand4 to 6 each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoHold a ball and turn your trunk side to side. Level 2: roll the ball to a partner and backEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Catch on one leg

  1. Single-leg stand4 to 6 catches each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoCatch and return a partner's tosses. Level 2: jump to catch and land on one legEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Tips

  • Do it before every practice and game, then your usual basketball warm-up, as the developers advise.
  • The figure shows the one-leg stand; the drills add a ball and a partner. Hold the ball and turn your trunk, then catch and return your partner's tosses. At level 2, roll the ball to each other, then jump to catch and land on one leg.
  • Start the Nordics at level 1: hamstrings are often sore for a few days at first, as our muscle soreness guide explains.
  • After an ankle sprain, wear a lace-up brace for the season and do the balance programme in our sprained ankle guide 3 times a week for 8 weeks.
  • Girls' and women's teams: keep the Nordic, lunge and landing exercises in every time. Programmes with more strength and landing work did best for ACL injuries.
  • Stop and get a knee or ankle checked if you felt a pop, it gives way, it swells quickly or you can't put weight on it.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the basketball injury prevention warm-up take?

About 10 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall, Other / check instructions, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 11 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.