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Off-court yoga for basketball players: a 25-minute class for ankles, one-leg balance, landing shapes and hips

A 25-minute yoga class for after practice or a rest day. It works the ankles and calves, builds one-leg balance the way sprain-prevention programmes do, holds landing shapes and side planks, opens the hips, and finishes with slow breathing. It doesn't replace your warm-up, braces or jump training, which have the injury and performance evidence. No trial has tested yoga in basketball players, so the structure is our editorial choice, borrowing from balance training trials, a basketball warm-up and our yoga for footballers class.

25 minBeginner16 movesA wallCalves · Hip abductors · Glutes · Quads · Hamstrings · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Settle (about 2 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoLie on your back, knees bent. In through your nose for about 4, out for about 6Easier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Ankles and calves (about 5 minutes)

  1. Knee-to-wall ankle rock10 slow rocks each side
    Beginner · 3D demoFront foot a few centimetres from the wall; the knee touches the wall while the heel stays down
  2. Wall calf stretch (gastrocnemius)2 holds of 30 seconds each side
    Beginner · Calves · 3D demoBack knee straight, heel down, toes forwardEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
  3. Soleus wall stretch2 holds of 30 seconds each side
    Beginner · Calves · 3D demoThe same position with the back knee bent; ease off a pinch at the front of the ankleEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
  4. Slow calf raise2 sets of 10
    Beginner · Calves · 3D demoUp for 2, down for 3, hands on the wallEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise

One leg (about 7 minutes)

  1. Single-leg stand2 holds of 30 seconds each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoKnee soft; eyes closed once it's easyEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  2. Tree pose (Vrksasana)3 to 5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFoot on your calf or thigh, never pressed into the side of your kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  3. Single-leg reach matrix2 rounds of 5 reaches in each direction, each leg
    Intermediate · Quads, Hip abductors, Glutes · 3D demoTouch the floor lightly in front, to the side and behind; knee over your middle toesEasier: Standing crossed-leg side reachHarder: Single-leg Romanian deadlift
  4. Warrior III (Virabhadrasana III)3 breaths each side, twice
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on a chair at hip height, hips levelEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)

Landing shapes and trunk (about 5 minutes)

  1. Chair pose (Utkatasana)2 holds of 30 seconds
    Beginner · Quads, Glutes, Shoulders · 3D demoKnees over your toes, weight through the whole foot, like a soft landingHarder: Revolved chair pose (Parivrtta Utkatasana)
  2. Single-leg glute bridge8 each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoFoot close to your bottom; lower slowlyEasier: Glute bridgeHarder: Barbell hip thrust
  3. Side plank2 holds of 20 to 30 seconds each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoOn your forearm, knees down to startEasier: Knee side plankHarder: Side plank with leg lift

Hips and rest (about 6 minutes)

  1. Low lunge (Anjaneyasana)45 seconds each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoBack knee padded; tuck your pelvis underEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  2. 90/90 hip lift-off3 holds of 5 seconds each way, each side
    Intermediate · Glutes, Hip abductors, Hip flexors · 3D demoLift the leg with your own muscles; back off for sharp groin painEasier: 90/90 switchHarder: Active pancake lift-off
  3. Supine hamstring stretch with a strap45 seconds each side
    Beginner · Hamstrings, Calves · 3D demoStop at a mild pull, about 3 out of 10Easier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  4. Legs up the wall (Viparita Karani)2 min
    Beginner · Hamstrings, Calves · 3D demoHips a little away from the wall; skip it if the move's caution applies to youHarder: Plow pose (Halasana)

Tips

  • Keep the warm-up before every practice and game, a lace-up brace if you've sprained an ankle, and your jump and strength training; this class adds to them.
  • Do it after practice or on a lighter day. Before a game, use only short flowing moves and save the holds for after.
  • After a sprain, do the balance block on your good leg first, and only as far as your rehab has reached.
  • With a sore knee, keep chair pose and the reaches shallow. Rate your knee pain from 0 to 10 during and after exercise. In the pain-monitoring model used in knee trials, 0 to 2 counts as safe, up to 5 as acceptable and above 5 as too much. Aim for 0 to 3 most of the time.
  • Progress one change at a time: eyes closed in tree pose, a cushion under the standing foot, longer side planks with the top leg lifted.
  • Call 999 or go to A&E if you heard a crack, the joint has changed shape or points at an odd angle, it's numb or tingling, or the skin has turned blue or grey or is cold. Get help from NHS 111 or an urgent treatment centre if you can't put any weight on it or walk more than a few steps.

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.

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Questions people ask

How long does the off-court yoga for basketball players: a 25-minute class for ankles, one-leg balance, landing shapes and hips take?

About 25 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: A wall. 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. 13 of its 16 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.