Name: Christine Natividad Block 2 BS Psychology

Static and Dynamic stretching examples in basketball

Dynamic Stretching

This type of stretching aids in a greater range of motion, speed, and agility. Your body is
prepared for basketball by engaging in dynamic warm-up activities that involve movements that
improve body awareness.

Hamstring Scoops

Start with hands and palms up. Point toes up with heels planted in the ground, reach down and up
making a scooping motion with each step. Make sure to keep your back flat. This exercise helps
stretch your hamstrings and calves.

Knee Hugs

Pull up from the knee and ankle, hugging the knee and coming up on your toes. Alternate each
leg. This exercise stretches your glutes and helps activate the calves when coming up on your
toes.

Quad Pull

Pull your leg up behind you (same hand, same leg) reaching up with the opposite hand and
holding for 1-2 seconds. Take a step and switch legs. This exercise stretches the quads.

Straight Leg Kick

Hold hands out in front and kick one leg up in the air. Repeat alternating legs with each step.
This exercise stretches the hamstrings and calves while also activating the hip flexors.

Forward Lunge with Rotation

Extend arms out in front, lunge forward and twist to side with knee up. This exercise stretches
and activates the hip flexors while also helping with knee stability and improving knee pain.

Side Lunge

Lift knee up, lunge to the side, and come back to center. Repeat. Keep chest up, back flat. This
exercise helps activate the glutes and increase knee stability while also stretching the groin and
abductors.
Walking RDL

RDL is short for Romanian Deadlift. Reach forward with arms, extending 1 leg out behind and
keeping back straight. Take a few steps forward and repeat. This exercise helps with hamstring
strength and flexibility as well as glute strength and activation.

Side Shuffle

Perform running motion laterally while raising your opposite hand with your opposite knee. This
exercise helps you move laterally while getting the hip flexors warmed up and increasing
“proprioception” or awareness of the position and movement of the body.

Lateral Bounds

Stand on your right foot with your knee up. Using only the right leg, jump to the left side landing
on the left foot. This will help with glute activation and ankle & knee stability.

Static Stretching

Static stretching can be done by moving a muscle to the end of its range of motion and holding
for a specific period of time - typically 20-30 seconds. This is an effective way to increase
flexibility. Remember - these should only be done after a workout during the cool-down phase
because static stretching may limit your body’s ability to react quickly.

LOWER BODY:

Standing Hamstring Stretch

Bend forward, hinging at the hips, letting arms hang in front towards your toes. This exercise

will stretch your hamstrings.

Standing Quad Stretch

While standing, bend your knee back by grasping your ankle with one hand. This exercise will

stretch your quads

Butterfly

Bring your feet together and let your knees fall to the floor. This exercise will stretch your

groin.

Calf Stretch

Start in a pushup position, drop your heel to floors. This exercise will stretch your calves.

Upper Body

Cross Arm Stretch

Reach one arm across the other and hold

Low Back Stretch

Put right leg behind left, reach across and up with right hand and hold.

Forward Step & Reach

Starting in push up position, bring right foot up to right hand, lift right hand and look

https://nbpa.com/grassroots/blog/stretching-tips-keys-to-a-proper-warm-up