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!"#$% !"'()*( !%$'%(+',
PamsLrlng SLreLches

20 seconds

1he hamsLrlng ls a very lmporLanL muscle. Whlle playlng baskeLball, Lhere ls a loL of [umplng and
runnlng lnvolved. lf your hamsLrlng ls ughL when you play, lL can cause paln and dlscomforL
whlle you are playlng.
1be bomsttloq ls tbe moscles oo tbe bock of yoot oppet leqs. 5lt oo tbe foot. ctoss yoot leqs lo ftoot of
yoo. 5lowly sttolqbteo yoot lef leq wltb yoot toes polouoq sttolqbt op. keep yoot tlqbt leq beot, wltb tbe
bouom tlqbt foot oqolost tbe looet pott of yoot lef leq. leoo fotwotJ ftom tbe blps ooul yoo stott feelloq
yoot bomsttloq sttetcb. nolJ tbls sttetcb fot 20 secooJs. Now swltcb leqs ooJ tepeot.
Croln SLreLch

20 seconds

SLreLchlng your groln ls very lmporLanL, as lL can lmprove exlblllLy, allowlng you Lo geL lower Lo
Lhe ground and have a more exploslve [ump. Also, loosens Lhe muscles for runnlng.
5lt oo tbe foot. lotmloq o cltcolot sbope wltb yoot leqs, jolo tbe soles of yoot feet toqetbet ooJ bolJ
tbem wltb yoot booJs. leoo yoot elbows oo tbe loslJe of yoot leqs. leoo yoot oppet boJy fotwotJ ftom
tbe blps. oo'll feel o sttetcb lo yoot qtolo. nolJ lt fot 20 secooJs.







Croln SLreLch #2

13 seconds.

SLreLchlng your groln ls very lmporLanL, as lL can lmprove exlblllLy, allowlng you Lo geL lower Lo
Lhe ground and have a more exploslve [ump. Also, loosens Lhe muscles for runnlng.
5tooJ op. Co Jowo llke lo o spoot. Ooce yoo bove teocbeJ os low os yoo coo, pot botb booJs oo yoot
toes, ooJ posb botb of yoot leqs oot osloq yoot elbows. losb os fot ooul yoo feel tbe sttetcb.

l1 8and SLreLches

3 seconds each leg. uo sLreLch Lwlce.

8unnlng can Lake a Loll on your knees and can make you have ughL muscles around Lhe area.
When Lhe l1 8and geLs ughL lL can pull Lhe knee cap ouL of allgnmenL causlng loLs of paln.
1be l1 8ooJ ls tbe moscle oo tbe slJe of yoot leqs. wblle stooJloq op, beoJ yoot lef leq. 1beo, llf op yoot
tlqbt leq, ooJ pot lt oo yoot lef leq, ooJ let lt test. 1bls wlll sttetcb tbe l1 8ooJ. lf sttetcb ls oot felt, move
tbe beot koee wblcb ls soppotuoq yoo oo tbe qtoooJ closet to tbe koee tbot ls tesuoq oo tbot leq. oo Jo
oot bove to beoJ vety low fot tbls sttetcb. nolJ fot 5 secooJs, tbeo swltcb leqs. uo sttetcb twlce.

v - SlL SLreLch

13 seconds.

Also sLreLches your hamsLrlng and surroundlng areas.

5tott slmoq Jowo. keep yoot leqs sttolqbt oot lo ftoot of yoo. 5lowly sboke yoot leqs, ooJ wblle Joloq
tbls, move yoot leqs fottbet ooJ fottbet opott ftom eocb otbet. Move os fot oot os posslble. wlll fotm o
v posluoo. 1o octoolly sttetcb, eltbet teocb oot fot lo ftoot of yoo, ot posb yootselves op ftom bebloJ
yoo. use tbe metboJ wblcb ls beuet fot yoo.














Cuadrlcep SLreLch

10 seconds. uo sLreLch Lwlce.

?our quads are a very lmporLanL muscles ln your legs. 1hey help wlLh runnlng and [umplng
whlch are essenual ln baskeLball. When Lhese muscles become ughL, you run a greaLer rlsk of
ln[ury Lo your knees and your lower back, whlch can cause a loL of paln.
1be OooJtlcep ls tbe moscles oo tbe ftoot of yoot leq. 5tott stooJloq op. Ctob obolJ of yoot ookle, ooJ
btloq lt op ooul lt toocbes yoot bock. nolJ tbls sttetcb fot 10 secooJs, ooJ ot tbe eoJ of tbe 10 secooJs,
teocb Jooe fot tbe qtoooJ wltb tbe otbet ftee booJ. Co os fot os yoo coo wltboot beoJloq tbe stooJloq
koee.

Shoulder SLreLch

13 seconds.
5tott stooJloq op. lot yoot otm oo yoot cbest. Ctob yoot foteotm wltb tbe opposlte otm. loll yoot otm
ooul yoo feel yoot sboolJet beloq sttetcbeJ. losb tbe otm yoo ote sttetcbloq tbe opposlte woy lo otJet to
coottoct tbe moscle lf yoo feel tbot yoot cbest ls sttetcbloq losteoJ of yoot sboolJet.





















1rlcep SLreLch

13 seconds.
SLarL sLandlng up. 8each up wlLh your rlghL arm. 8end your rlghL elbow and puL your forearm down
behlnd your head and beLween your shoulder blades. 8each up and grab your rlghL elbow wlLh your
opposlLe arm. ull your elbow Loward your head.











Lower 8ack SLreLch

13 seconds.
5tott loyloq Jowo oo yoot bock. 8tloq ooe leq ooto yoot cbest. kepeot wltb yoot otbet leq, ooJ tbeo Jo lt
wltb botb.

kneellng Plp llexor SLreLch

13 seconds.
5tott lo o looqe, bot keep yoot koee oo tbe qtoooJ. keocb bock ooJ qtob yoo bock foot. loll op ooJ btloq
op to yoot bock. nolJ tbe sttetcb, ooJ tty oot to sboke. keep yoot bolooce.










!"#$% !"'()*( -(./).',
urlbbllng on a llne

10 reps

llnd a llne LhaL ls a few meLers ln lengLh and drlbble Lhe ball from one end of Lhe llne Lo Lhe
oLher.
1bls ls o qooJ ocuvlty to cboose ooJ toke pott lo becoose lt belps tbe ployet ptocuce o key ospect of tbe
qome wblcb ls Jtlbblloq. 1bey qet o feel of bow lt ls llke to Jtlbble tbe boll befote tbey stott tokloq pott lo
tbe spott. Also tbelt booJs qet ptepoteJ so tbey Jo oot lose tbe boll wblle tbey ote lo o Jtlbblloq mouoo.
asslng wlLh a parLner

2-4 mlnuLes

llnd a parLner and nd 2 llnes LhaL are parallel Lo each oLher wlLh a few meLers gap beLween
Lhem. WlLh a ball, one parLner sLands on one llne and Lhe oLher parLner sLands parallel Lo Lhem
on Lhe oLher llne. now from Lhls dlsLance, pracuce dlerenL passes wlLh your parLner (chesL
pass, bounce pass, hall mary, eLc.)
1bls ls o qooJ ocuvlty to cboose ooJ toke pott lo becoose lt belps tbe ployet ptocuce o lotqe pott of tbe
qome wblcb ls possloq. wltb tbls Jtlll, tbey oot ooly qet to ptocuce tbe posses tbey olteoJy koow, bot
Jevelop ooJ expetlmeot wltb oew posses tbot tbey bove jost leotoeJ ot tbooqbt of tbemselves.
lull courL layups

3-3 mlnuLes

Llne up, wlLh a ball, on Lhe base llne beslde Lhe baskeL. AnoLher llne should be formed aL Lhe
oLher end of Lhe courL buL on Lhe oLher slde of Lhe baskeL. 1he ob[ecuve of Lhls drlll ls Lo run
down Lhe courL and auack Lhe baskeL aL a 43
o
angle and perform a layup. Cnce you have
nlshed your layup, geL your own rebound and [oln Lhe oLher llne.
1bls ls o qooJ ocuvlty to toke pott lo becoose lt belps tbe ployet ptocuce tbelt loyops. loyops ote vety
lmpottoot lo tbe qome of bosketboll becoose tbey ote tbe most soccessfol sbot lo tbe qome. Also, lf o
ployet bos o qooJ tlqbt booJ loyop tbey coo stooJ oo tbe otbet slJe of tbe bosket ooJ ptocuce tbelt lef
booJ loyops ooJ vlce vetso. Also, tbls Jtlll combloes Jtlbblloq ooJ loyops toqetbet to moke tbe ployet
Jevelop ooJ ptocuce votloos skllls ot ooce.

Works ClLed
- ul asquale, Mauro. "Cardlo 1ralnlng lor 8askeLball layers." 8oJybollJloq.com - cotJlo
1tololoq ColJelloes lot 8osketboll lloyets! n.p., n.d. Web. 10 May 2014.'
- Cels, Iomes A. "8osketboll utllls, 5elecuoq ooJ usloq utllls." 8osketboll utllls, coocb's
cllpbootJ lloybook. N.p., o.J. web. 10 Moy 2014.
- Moc, 1tevot. "5ttetcbloq fot 8osketboll - 1be ulumote ColJe." 5ttetcbloq fot 8osketboll. N.p.,
o.J. web. 10 Moy 2014.
- Mlcbelle, Iolme. "8A5k18All uklll cAkulO." Mox 5potts & lltoess. N.p., o.J. web. 10 Moy
2014.
- 5plket, 1eJ. "8osketboll lotetvol 1tololoq." Meo's neoltb. N.p., o.J. web. 10 Moy 2014.