Warm Up E-book_unlocked

L U K A S L E S K A U S K A S
HOW TO PREPARE YOUR BODY FOR

BASKETBALL AND REDUCE THE RISK
OF INJURY
ON
ITI
ED
D
2N
CONTENTS
FOREWORD
PREFACE
INTRODUCTION
INJURIES IN SPORTS
BENEFITS AND IMPORTANCE OF WARM UP
MOBILITY
DYNAMIC STRETCHING
STABILITY
ACTIVATION
BASKETBALL SPECIFIC EXERCISES
"FUN PART" - DIFFERENT WARM UP METHODS
3X3 BASKETBALL WARM UP CHARACTERISTICS
WARM UP PLANS (BASED ON TIME)
REFERENCES
foreword
jeffery garrett jr.
I THINK LUKAS DID A WONDERFUL JOB

ALIGNING ALL TOPICS. IT IS GREAT THAT HE
GOT FEEDBACK FROM OTHER ATHLETES AND
COACHES. SO IN THIS WAY IT'S NOT ONLY
AN INFORMATION THAT LUKAS THINKS IT'S
HELPFUL. INSTEAD HE INCLUDED OTHERS
INPUT ON THEIR PERFORMANCE OF WARM UP
AND INJURY PREVENTION. ALSO, A REALLY
GREAT JOB ON GETTING STRAIGHT TO THE
POINT OF WHAT IS BENEFICIAL FOR EACH
SUBJECTIVE. OVERALL, A WONDERFUL JOB
PUTTING OUT VERY VALUABLE INFORMATION
THAT'S GOING TO BET HELPFUL UNIVERSAL.
BRAVO, YOUNG KING!

PREFACE
LUKAS LESKAUSKAS
FIRST OF ALL, I WOULD LIKE TO THANK ALL THE
COACHES AND PLAYERS WHO CONTRIBUTED TO THIS BOOK.
THANKS TO EVERYONE WHO SHARED THEIR EXPERIENCE AND
WISDOM, AND THANKS TO THE PLAYERS ON MY TEAM WHO
HELPED MAKE THIS PROJECT PRACTICAL, THANKS TO YOU
FOR YOUR HELP WITH THE EXERCISE PHOTOS.
AS FOR THE PROCESS OF CREATING THIS BOOK, IT WAS

VARIED. I OFTEN SPENT MY FREE TIME LATE AT NIGHT, AFTER
LONG WORKING DAYS, LOOKING FOR ADDITIONAL
INFORMATION, READING, ANALYZING THE LITERATURE, THE
WORK OF OTHER COACHES. ALL THIS ENCOURAGED ME TO
MOVE TOWARDS THE GOAL AND NOT STOP. THIS BOOK WAS
AN ADDITIONAL MOTIVATION FOR ME TO ACHIEVE MY GOALS.
I'M GLAD I DECIDED TO WRITE IT. ALSO, IT IS IMPORTANT TO
MENTION THAT IN THIS BOOK I TRIED TO RELY MAINLY ON
LITERATURE AND SCIENCE (ALL SOURCES CAN BE FOUND IN
THE "REFERENCES" SECTION).
I THINK THIS BOOK WILL BE USEFUL FOR BOTH YOUNG

BASKETBALL PLAYERS AND PROFESSIONALS WHO MAY NOT
HAVE ENOUGH INFORMATION ON HOW TO PROPERLY PREPARE
THEIR BODIES FOR BASKETBALL AND REDUCE THE RISK OF
INJURIES. OF COURSE, THERE IS NO SINGLE, PERFECT WARM
UP ROUTINE, AND IT WILL NEVER BE, BUT EACH OF YOU WILL
CHOOSE WHAT IS USEFUL FOR YOU AND WHAT WORKS.
FINALLY, I HAVE PROVIDED PLANS THAT YOU CAN USE
DEPENDING ON HOW MUCH TIME YOU HAVE BEFORE PRACTICE
OR A MATCH.
ONCE AGAIN, I THANK EVERYONE WHO CONTRIBUTED,

EVERYONE WHO SUPPORTED, AND I HOPE THAT THIS WILL BE
USEFUL MATERIAL IN YOUR TRAINING PROCESS.
COACH LUKAS
LUKAS LESKAUSKAS
MORE STRENGTH & CONDITIONING RELATED

CONTENT YOU CAN FIND ON MY SOCIAL MEDIA:
@TIKSLOLINK_ /JUDAMETIKSLOLINK @TIKSLOLINK

introduction
inga lukonaitienė
RESEARCHER AND LECTURER OF THE LITHUANIAN SPORTS
UNIVERSITY
DUE TO THE RANGE OF PERFORMANCE ELEMENTS NEEDED,

SUCCESSFUL BASKETBALL PLAYERS, REGARDLESS OF
GENDER, GO THROUGH A COMPLICATED TRAINING PROCESS. IT
IS SUGGESTED THAT THE MAIN ACTIONS IN BASKETBALL
REQUIRE A VERY HIGH LEVEL OF ANAEROBIC PERFORMANCE
(I.E. JUMPS, SPRINTS, COD, ETC.), WHEREAS AEROBIC
PERFORMANCE PLAYS A HUGE ROLE IN ABILITY TO TOLERATE
WORKLOAD AND RESIST THE ACCUMULATION OF FATIGUE.
THIS IS BECAUSE BASKETBALL PLAYERS ARE EXPOSED TO
REPEATED HIGH INTENSITY MOVEMENTS INTERSPERSED WITH
PERIODS OF LOW TO MODERATE INTENSITY.
INTRODUCTION
BASKETBALL IS AN INTERMITTENT, COURT-BASED
TEAM SPORT (17) INVOLVING REPEATED TRANSITIONS
BETWEEN OFFENSE AND DEFENSE AND FREQUENT
CHANGES IN MOVEMENTS (22).
CURRENTLY BASKETBALL DEMONSTRATES AN INCREASE
IN THE PHYSICAL DEMANDS OF COMPETITION BECAUSE
OF CHANGES IN THE RULES AND EVOLUTION OF
STRATEGIES (29).
BASKETBALL PLAYERS REQUIRE WELL-DEVELOPED
PHYSICAL FITNESS TO PLAY SUCCESSFULLY (16).

INTRODUCTION
MOVEMENTS IN BASKETBALL (35)
DURING BASKETBALL MATCH-PLAY, PERIODS OF HIGH
INTENSITY ACTIVITY ARE INTERSPERSED WITH PERIODS OF
LOW TO MODERATE INTENSITY ACTIVITIES. THESE
ACTIVITIES DIFFER IN TERMS OF MOVEMENT PATTERN (E.G.
RUNNING, JUMPING, SHUFFLING), INTENSITY, DISTANCE,
FREQUENCY, AND DURATION (31).
IN ADDITION, BASKETBALL PLAYERS UNDERGO EXTENSIVE
SPRINTING AND HIGH-INTENSITY SHUFFLING ACTIVITY
(1;26) WHICH EMPHASIZES THE NEED TO PERFORM
REGULAR MAXIMAL EFFORTS DURING MATCH-PLAY (31).

injuries in sports
eimantas stankevičius
PROFESSIONAL BASKETBALL PLAYER FOR BC "ŠIAULIAI-7BET"
OF THE "BETSAFE-LKL"
I EXPERIENCED MY FIRST INJURY AT THE AGE OF

FOURTEEN, WHEN I TORE THE LIGAMENTS IN MY ANKLE. AT
THAT TIME, I DID NOT PLAY FOR ABOUT SEVEN MONTHS,
UNTIL THE REHABILITATION PROCESS BEGAN, I LOST MUSCLE
MASS ON THAT LEG, THEN BORING WORK STARTED, TO
STRENGTHEN THE LEG AND RESTORE THE RANGE OF MOTION.
WHEN I PLAYED IN GERMANY I HAD QUITE SERIOUS
PROBLEMS WITH MY BACK, MUSCLE SPASMS. OVER TIME THE
SAME PROBLEMS APPEARED IN THE GROIN AREA, I WAS TOLD
IT COULD BE RELATED TO BACK PROBLEMS. WHILE PLAYING
HERE IN LITHUANIA, THE PROBLEMS WERE ONLY WITH THE
ANKLE AND THE ELBOW. I HAD WHAT IS KNOWN AS "TENNIS
ELBOW", IT WAS A SEVERE PAIN THAT GRADUALLY SPREAD
FROM MY WRIST TO MY ELBOW.
injuries in sports
PARTICIPATING IN A SPORT WITH SO MUCH PHYSICAL
DEMAND, SUCH AS BASKETBALL, WHERE THE ATHLETE
PERFORMS REPETITIVE JUMPS DURING GAMES AND
TRAINING, ABRUPT CHANGES IN DIRECTION, RUNNING AND
DECELERATION, MAY RESULT IN A GREATER RISK OF INJURY
(4;6;10).
TORSO (12.7%)
UPPER EXTREMITY (15.4%)
HEAD (7.6%)
SPINE (1.6%)
SYSTEMIC INJURIES (0.3%)

GENITALS (0.1%)
LOWER EXTREMITY (62.4%)
INJURY RATE BY BODY AREA (7)
DESPITE THE IMPROVEMENT OF PREVENTION AND
REHABILITATION STRATEGIES, INJURY RATES REMAIN HIGH
(26).
injuries in sports
IN ORDER TO REDUCE THE RISK OF INJURIES, IT IS
IMPORTANT TO PREPARE THE MUSCLES, TENDONS AND
JOINTS, TAKING INTO ACCOUNT THE MOVEMENT PATTERNS
OF THE SPORT, THE PARTS OF THE BODY THAT ARE MOST
OFTEN STRESSED, AND THE ATHLETE'S PERSONAL HISTORY
OF INJURIES.
INJURY RATE BY STRUCTURE (7)
ANKLE SPRAINS ARE THE MOST COMMON
MUSCULOSKELETAL INJURY THAT OCCURS IN ATHLETES,
AND SEVERAL STUDIES HAVE NOTED THAT SPORTS THAT
REQUIRE SUDDEN STOPS AND CUTTING MOVEMENTS, SUCH
AS BASKETBALL AND SOCCER, CAUSE THE HIGHEST
PERCENTAGE OF THESE INJURIES (21).

benefits and
importance of
warm up
regimantas miniotas
PROFESSIONAL BASKETBALL PLAYER FOR BC "WOLVES" OF
THE "BETSAFE-LKL"
LITHUANIA MEN'S NATIONAL TEAM PLAYER
DURING THE WARM UP IT IS VERY IMPORTANT TO

PREPARE YOUR OWN BODY. STRUCTURE OF THE WARM UP
DEPENDS ON THE PRACTICE TYPE, BUT PERSONALLY SHORT
WARM UPS ARE MY FAVORITE. I DON’T LIKE TOO LONG WARM
UP ROUTINES BECAUSE I’M STARTING TO FEEL TIRED, THAT’S
WHY I THINK THAT EVERY SECRET HIDES IN SIMPLICITY. I’M
USING A MASSAGE GUN, IT HELPS ME BEFORE THE PRACTICE,
THEN I ACTIVATE MY CORE AND BACK MUSCLES, ALSO I DO
ANKLES AND HIPS MOBILITY EXERCISES. MAIN GOAL AFTER
WARM UP IS TO FEEL READY FOR THE MAIN PART OF THE
TRAINING SESSION. I THINK MODERN STRENGTH &
CONDITIONING COACHES, IF THEY CHOOSE THE RIGHT,
SCIENCE-BASED INFORMATION, THEY CAN USE IT IN A VERY
PRECISE AND SPECIFIC WAY TO WARM UP THE PLAYERS. BUT
AS I SAID, IT DEPENDS ON PLAYER’S AGE AND PHYSICAL
CONDITION.
benefits and importance of warm up
IN TRAINING AND COMPETITION, A WARM-UP
ROUTINE HAS BEEN SUGGESTED TO BE CRITICAL IN
INCREASING THE PREPAREDNESS FOR SUBSEQUENT
EFFORT AND THUS MAXIMIZING PERFORMANCE (20).
RESEARCHES SHOWN IMPROVED
PERFORMANCE AFTER A WARM-UP
79% OF THE TIME (13).

benefits and importance of warm up
FOR EXAMPLE, WARM UP MAY LEAD TO AN INCREASE IN THE
SPEED AND FORCE OF MUSCLE CONTRACTIONS BY SPEEDING UP
METABOLIC PROCESSES AND REDUCING INTERNAL VISCOSITY,
WHICH RESULTS IN SMOOTHER CONTRACTIONS.
ALSO, AN INCREASE IN TEMPERATURE LEADS TO THE
DISSSOCIATION OF OXYGEN FROM HAEMOGLOBIN AT HIGHER
PLASMA OXYGEN CONCENTRATIONS, PROVIDING MORE
OXYGEN TO WORKING MUSCLES. THE SPEED OF NERVE
TRANSMISSION MAY ALSO INCREASE WITH THE INCREASE IN
TEMPERATURE, WHICH MAY, IN TURN, INCREASE CONTRACTION
SPEED AND REDUCE REACTION TIME.
IN ADDITION, THE TEMPERATURE INCREASES THAT
ACCOMPANY WARM-UP LEAD TO VASODILATION, WHICH
PRODUCES AN INCREASED BLOOD FLOW THROUGH ACTIVE
TISSUES. FINALLY, IN RESEARCH INVOLVING RABBIT MUSCLES,
IT HAS BEEN REPORTED THAT A WARM-UP PROVIDES A
PROTECTIVE MECHANISM TO MUSCLE BY REQUIRING A GREATER
LENGTH OF STRETCH AND FORCE TO PRODUCE A TEAR IN THE
WARMED MUSCLE (37).

mobility
rokas jokubaitis
PROFESSIONAL BASKETBALL PLAYER FOR "FC BARCELONA" OF
THE SPANISH LIGA ACB AND THE EUROLEAGUE
MOBILITY EXERCISES PLAYS A HUGE ROLE IN MY EVERY

DAY HABITS, BECAUSE I HAVE PROBLEMS WITH HIPS AND
THEIR MOBILITY, THAT’S WHY BEFORE EVERY PRACTICE OR
GAME THE BIGGEST ATTENTION GOING TO HIPS AND ANKLES.
AT LEAST COUPLE TIMES PER WEEK I GO TO VISIT OUR TEAM
PHYSIOTHERAPHIST, WHERE WE CAN FOCUS MORE ON MY
HIPS AREA. TALKING ABOUT FOAM ROLLER, I USE IT EVERY
DAY BEFORE PRACTICES OR GAMES, TO WARM UP MY
MUSCLES AND GET THE BLOOD FLOWING. ALSO I USE SMALL
MEDICINE BALL, WHICH HELP ME TO IMPROVE MY MOBILITY
AND GET READY FOR THE PRACTICE WAY MUCH BETTER. SO,
IN ORDER TO AVOID INJURIES, EVERY ATHLETE SHOULD TAKE
CARE OF THEIR BODIES, WORK ON WEAK SPOTS AND GET
READY FOR EVERY PRACTICE OR GAME.
mobility
FINDING A UNIVERSAL MOBILITY DEFINITION IS VERY
DIFFICULT. ACCORDING TO LUKA SVILAR (32) : "MOBILITY IS
A MOTOR QUALITY WHICH INVOLVES THE PLAYER‘S ABILITY
TO PERFORM BOTH AN ACTIVE AND A PASSIVE RANGE OF
MOTION, IN THE PARTICULAR JOINT OR THE FULL KINETIC
CHAIN."
IT IS POSSIBLE TO INCREASE THE
RANGE OF MOTION BY PERFORMING
SELF-MASSAGE (USING A FOAM
ROLLER) AND PERFORMING
MOBILITY EXERCISES.
FOAM ROLLING IS A FORM OF SELF-MASSAGE IN WHICH THE
TARGETED MUSCULATURE IS ROLLED AND COMPRESSED
UTILIZING A FOAM ROLLING DEVICE (26).

mobility
WHEN IT COMES TO MOBILITY, WHEN A PLAYER LACKS IT,
THEY REDUCE THEIR POWER DEVELOPMENT POTENTIAL,
UNABLE TO PROPERTLY DEVELOP STRENGTH, POWER OR
AGILITY. ALSO, IT IS IMPORTANT TO MENTION THAT DUE TO
LACK OF MOBILITY, IMBALANCES AND LOADS APPEAR IN THE
BODY, WHICH INCREASES THE RISK OF INJURIES.
DURING WARM UP, AFTER PERFORMING MOBILITY
EXERCISES, RANGE OF MOTION INCREASES, THE RISK OF
INJURY REDUCES, AND PREPAREDNESS FOR PHYSICAL LOAD
INCREASES.
mobility
CALVES ROLLING
ROLL FROM YOUR KNEE TO THE ACHILLES TENDON.
HAMSTRINGS ROLLING
ROLL FROM YOUR GLUTES TO THE KNEE.
IT BAND ROLLING
START ROLLING FROM YOUR HIP BONE DOWN TO THE KNEE.
mobility
GLUTES ROLLING
SIT ON THE ROLLER AND PLACE THE ANKLE ON THE OPPOSITE FOOT ON THE KNEE.
QUADS & HIP FLEXOR ROLLING

ROLL FROM THE TOP OF YOUR HIP DOWN TO THE KNEE.
UPPER BACK ROLLING

ROLL THE UPPER BACK, AVOID GOING DOWN TO THE LOWER BACK.
mobility
NECK ROLLING
PUT THE ROLLER UNDERNEATH YOUR NECK,
SLOWLY TWIST THE HEAD SIDE TO SIDE.
mobility
SHOULDERS MOBILITY #1
LAY ON YOUR BACK, BEND YOUR ARMS THROUGH YOUR ELBOWS
AND ROTATE UP.
SHOULDERS MOBILITY#2
START WITH ARMS STRAIGHT, ROTATE IT THROUGH
YOUR SHOULDERS CLOCK WISE AND BACK
SHOULDERS MOBILITY #3
LAY ON YOUR BELLY, PUT YOUR HANDS ON YOUR LOWER BACK AND
ROTATE THEM UP.
mobility
SHOULDERS MOBILITY#4
KEEP YOUR ARMS STRAIGHT AND FOCUS ON FULL ROM.
T-SPINE MOBILITY #1
LAYING ON THE SIDE, REACH WITH YOUR ARM TO THE OPPOSITE SIDE.
T-SPINE MOBILITY #2
START IN KNEELING POSITION, REACH UNDERNEATH AND ROTATE BACK.
mobility
T-SPINE MOBILITY #3
START IN HALF-KNEELING POSITION. WITH YOUR UPPER BODY ROTATE
TO THAT SIDE WHICH LEG IS IN FRONT.
HIPS MOBILITY
START IN SITTING POSITION, KEEP YOUR KNEES BENT AT 90 DEGREES,
ROTATE TO OPPOSITE SIDE KEEPING YOUR FEET ON THE GROUND.
SINGLE LEG HIPS MOBILITY (INTERNAL)

START IN SITTING POSITION AND LOWER ONE KNEE TOWARDS
OPPOSITE LEG FOOT.
mobility
SINGLE LEG HIPS MOBILITY (EXTERNAL)

IN THE 90-90 HIPS MOBILITY KEEP ONE LEG PRESSED TO THE GROUND
AND LIFT OPPOSITE KNEE WITH THE FOOT ON THE GROUND.
SINGLE LEG HIPS MOBILITY (WITH SUPPORT)

START IN THE KNEELING POSITION AND ROTATE ONE LEG AS WIDE AS YOU CAN,
BUT KEEP THE CORE ENGAGED AND TRY NOT TO COMPENSATE THE MOVEMENT.
HIP FLEXOR STRETCH

IN THE HALF KNEELING POSITION PUSH YOUR HIPS IN FRONT.
mobility
"FROG" ADDUCTORS STRETCH

IN THE WIDE KNEELING POSITION PUSH YOUR HIPS BACK.
"PIGEON" STRETCH
BRING YOUR RIGHT ANKLE OVER YOUR LEFT KNEE,
KEEPING THE FOOT FLEX. ROTATE UP AND DOWN.
HIPS MOBILITY (CAR)

START IN FOUR POINT KNEELING POSITION. DRIVE THE KNEE UP
AS HIGH AS POSSIBLE BRINGING IT TO THE FRONT OF THE BODY.
NOW KEEP BRINGING THE KNEE HIGHER AS IT IS
BROUGHT TO THE OUTSIDE OF THE BODY.
mobility
ANKLE MOBILITY #1
IN THE HALF KNEELING POSITION PUSH YOUR KNEE OVER YOUR TOES
WITHOUT LIFTING YOUR HEEL.
ANKLE MOBILITY #2
IN THE HALF KNEELING POSITION
PUSH YOUR KNEE OVER YOUR TOES IN THREE DIFFERENT DIRECTIONS
(SLIGHTLY INSIDE-STRAIGHT-SLIGHTLY OUTSIDE) WITHOUT LIFTING YOUR HEEL.
ANKLE MOBILITY #3
IN THE HALF KNEELING POSITION IN FRONT OF THE WALL
TRY TO REACH THE WALL
BY DRIVING YOUR KNEE OVER YOUR TOES WITHOUT LIFTING YOUR HEEL.
mobility
ANKLE MOBILITY #4
IN STANDING POSITION IN FRONT OF THE WALL TRY TO REACH THE WALL
BY DRIVING YOUR KNEE OVER YOUR TOES WITHOUT LIFTING YOUR HEEL.
"CAT-CAMEL"
START IN FOUR POINT KNEELING POSITION.
ROUND YOUR BACK UP TOWARD THE CEILING AND THEN LET YOUR BACK SWAY
BY PRESSING YOUR STOMACH TOWARD THE FLOOR.
"HAMSTRING FLOSS" HAMSTRING STRETCH

LAY ON YOUR BACK, GRAB YOUR LEG WITH BOTH HANDS
BELOW YOUR BENT KNEE. STRAIGHTEN YOUR BENT KNEE UP
KEEPING YOUR HIPS ON THE GROUND.
mobility
HAMSTRINGS STRETCH
START IN LAYING POSITION AND RAISE YOUR STRAIGHT LEG
KEEPING YOUR HIPS ON THE GROUND.
CALVES STRETCH
START IN PUSH UP POSITION WITH YOUR HIPS HIGH
AND ALTERNATING LOWER YOUR HEELS.
dynamic stretching
tadas jackūnas
STRENGTH & CONDITIONING COACH FOR BC VILNIUS "RYTAS"
OF THE EUROPE CHAMPIONS LEAGUE AND LITHUANIAN
"BETSAFE-LKL"
DYNAMIC STRETCHING IS VERY IMPORTANT PART OF THE

WARM UP. I ADJUST THEIR QUANTITY AND INTENSITY BASED
ON TRAINING SESSION STRUCTURE, OFTEN TO THE FIRST
TEAM DRILL THAT THE PLAYERS WILL PERFORM AFTER
WARM UP. BEFORE THE GAME, PLAYERS HAVE TO REMEMBER
A LOT OF TACTICAL AGREEMENTS AND PREPARE
THEMSELVES PSYCHOLOGICALLY. FOR THIS REASON,
DYNAMIC STRETCHING, LIKE ALL PRE-GAME WARM UP ARE
COMPLETELY BASIC AND I TRY NOT TO CHANGE IT OFTEN.
dynamic stretching
FLEXIBILITY IS A COMPONENT OF FITNESS AND CAN BE
EITHER STATIC OR DYNAMIC (14). DYNAMIC FLEXIBILITY IS
THE ABILITY TO MOVE A JOINT QUICKLY WITH LITTLE
RESISTANCE TO THE MOVEMENT (36).
STRETCHING IS A MAJOR COMPONENT OF THE WARM-UP
PROCESS FOR A BASKETBALL PLAYER BEFORE ENTERING
INTO A MATCH. IN ADDITION, PLAYER MUST BE ABLE TO
PERFORM MAXIMUM EFFORT JUMPS AND SHORT DISTANCE
SPRINTS, AS SOON AS THEY ENTER INTO THE MATCH (14).

dynamic stretching
NOWADAYS, MORE AND MORE ATHLETES INCORPORATE
DYNAMIC STRETCHING IN THEIR WARM-UP AS RECENT
RESEARCH SUPPORTS ITS POSITIVE EFFECT ON THE JOINT
RANGE OF MOTION WHEN THE EXERCISES ARE PERFORMED
THROUGH FULL KINEMATIC RANGE (15; 11; 25).
RESEARCHES RESULTS INDICATE THAT DYNAMIC
STRETCHING IS A BETTER WAY TO STRETCH MUSCLES
DURING WARM-UP BEFORE A BASKETBALL MATCH, AS AFTER
DYNAMIC STRETCHING AN IMPROVED PERFORMANCE IS
ACHIEVED IN POWER ACTIVITIES SUCH AS 10 METERS
SPRINTING AND CMJ (COUNTER MOVEMENT JUMP) WHICH
ARE CRUCIAL COMPONENTS OF MODERN BASKETBALL (14).

dynamic stretching
KNEE HUG
GRAB YOUR KNEE AND PRESS IT TOWARDS YOUR CHEST.
QUADS, HIP FLEXOR STRETCH

GRAB YOUR ANKLE AND PRESS IT TOWARDS YOUR BUTTOCKS
WHILE LEANING FORWARD. TRY TO KEEP YOUR KNEES
AS CLOSE TO EACH OTHER AS POSSIBLE.
"RDL" HAMSTRING STRETCH

GO TO THE KNEE DRIVE AND PUSH YOUR LEG BACK
KEEPING CONTACT LEG JUST SLIGHTLY BENT.
dynamic stretching
TOE TOUCH
KEEPING YOUR BACK STRAIGHT LEAN FORWARD
AND TRY TO TOUCH YOUR TOES WITH KEEPING A LEG STRAIGHT.
HIGH KNEES
JOG FORWARD BY ALTERNATING RAISING KNEES UP.
BUTTOCKS KICKS
JOG FORWARD BY ALTERNATING BENDING KNEES BACK.
dynamic stretching
STRAIGHT LEGS RUNNING

JOG FORWARD ON YOUR TOES, KEEPING YOUR LEGS STRAIGHT.
SKIPS
ALTERNATE JUMPING FORWARD, SWITCHING BETWEEN RAISED KNEES.
LATERAL HOPS
MOVE SIDEWAYS AND HOP FROM ONE LEG TO THE OTHER ONE.
dynamic stretching
CARIOCA RUNNING
MOVING SIDEWAYS CROSS YOUR LEG OVER THE OPPOSITE ONE,
THEN CROSS BEHIND YOU.
ELBOW TO INSTEP
GO TO DEEP LUNGE POSITION AND LOWER YOUR ELBOW INSIDE YOUR FRONT KNEE.
ALTERNATING SIDE LUNGES

HOP SIDEWAYS AND THEN GO TO SIDE LUNGES ON BOTH SIDES.
dynamic stretching
BACKWARDS LUNGE AND REACH

STEP INTO BACKWARDS LUNGE POSITION
AND REACH OVERHEAD WITH BOTH ARMS.
SIDE LEAN
STEP OVER ONE LEG AND LEAN TO SIDE WITH OVERHEAD REACH.
activation
Mārtiņš Laksa
PROFESSIONAL BASKETBALL PLAYER FOR BC JONAVA "CBET"
LATVIA MEN'S NATIONAL TEAM PLAYER
IN MY EXPERIENCE, I SEE CORE AND ACTIVATION

EXERCISES AS WIN-WIN BEFORE PRACTICE. IT GETS ME
READY FOR MY WORKOUT OR PRACTICE AND AT THE SAME
TIME I AM STRENGTHENING MY CORE, STAYING HEALTHY AND
GETTING STRONGER. MY FAVOURITE EXERCISES ARE: ALL
KINDS OF VARIATIONS OF PLANKS, DEAD BUG, BIRD-DOG AND
HIP RAISES. I’M CONFIDENT THAT DAILY AND SMALL
AMOUNTS OF CORE WORKOUTS (5-10 MINUTES) ADD UP AND
MAKE THE DIFFERENCE IN LONG TERM.
activation
CORE TRAINING IS THE BASIS FOR MANY FUNCTIONAL
MOVEMENTS AND HAS BECOME THE NORM IN ATHLETIC
TRAINING PROGRAMS. BROAD BENEFITS OF CORE
STABILIZATION HAVE BEEN OVERLOOKED, FROM IMPROVING
ATHLETIC PERFORMANCE TO PREVENTING INJURIES (5).
THE AMOUNT OF FORCE
PRODUCED BY THE MUSCLES IN
THE CORE REGION MAY NOT
BE AS HIGH AS SOME MUSCLES
IN OTHER PARTS OF THE BODY,
BUT THE CORE MUSCLES HAVE
AN IMPORTANT FUNCTION IN
CARRYING THE FORCE
CORRECTLY AND PROTECT
OTHER MUSCLES IN THE BODY
WITH THIS FEATURE (38).

activation
MUSCULAR STRENGTH AND ENDURANCE ARE REQUIRED
AROUND THE LUMBAR SPINE TO MAINTAIN FUNCTIONAL
STABILITY DURING BOTH UPPER AND LOWER LIMB
MOVEMENTS (5).
CORE TRAINING STRENGTHENS AND INCREASES THE
STABILITY OF THE MUSCLES IN THE CORE REGION ALLOWS
THE ATHLETES TO TRANSFER THEIR STRENGTH TO POWER
EFFICIENTLY (33).
THE DEVELOPING CORE MUSCLES ENSURE THAT THE MUSCLES
IN THE UPPER EXTREMITY AND LOWER EXTREMITY WORK IN
HARMONY (3).
activation
CORE ACTIVATION
PLANK
HOLD PLANK POSITION, SQUEEZE YOUR GLUTES AND TRY TO KEEP
YOUR ELBOWS IN THE SAME LEVEL AS SHOULDERS.
SIDE PLANK
TRY TO KEEP YOUR BODY IN STRAIGHT LINE ON LEGS, HIPS & UPPER BODY.
ELBOW RIGHT BELOW THE SHOULDER.
PLANK TO ALTERNATE LEG RAISES

IN THE PLANK POSITION ALTERNATING RAISE YOUR LEGS
KEEPING YOUR HIPS AS STABLE AS POSSIBLE.
activation
PLANK TO PUSH UP
FROM PLANK POSITION MOVE TO PUSH UP POSITION
KEEPING YOUR BODY AS STABLE AS POSSIBLE.
SHOULDER TAPS
IN THE PUSH UP POSITION TOUCH YOUR ELBOW WITH OPPOSITE HAND,
KEEPING YOUR HIPS AS STABLE AS POSSIBLE.
PALLOF PRESS (BAND)

IN DEFENSIVE STANCE STRAIGHTEN YOUR ARMS AND PRESS BAND
IN FRONT OF YOU KEEPING YOUR STANCE AS STABLE AS POSSIBLE.
activation
PALLOF PRESS - HALF KNEELING (BAND)

IN HALF KNEELING POSITION STRAIGHTEN YOUR ARMS AND
PRESS BAND IN FRONT OF YOU KEEPING YOUR POSITION AS STABLE AS POSSIBLE.
DEAD BUG
IN LAYING POSITION RAISE YOUR STRAIGHT ARMS AND LEGS BENT AT 90 DEGREES
ON YOUR KNEES. PRESS YOUR LOWER BACK TO THE GROUND.
ALTERNATING LOWER YOUR ARM AND LEG TOGETHER.
ROCKING PLANK
IN THE PLANK POSITION ROCK FROM FRONT TO BACK
KEEPING YOUR CORE & HIPS AS STABLE AS POSSIBLE.
activation
SIDE PLANK & ABDUCTION

IN THE SIDE PLANK POSITION LOWER AND RAISE YOUR HIPS
TO THE STARTING POSITION.
BIRD DOG
IN THE POSITION ON ALL FOURS, RAISE YOUR OPPOSITE ARM AND LEG
KEEPING YOUR POSITION AS STABLE AS POSSIBLE.
SIDE PLANK WITH ROTATION

IN THE SIDE PLANK POSITION LOWER YOUR ARM AND ROTATE YOUR CORE
AS YOU THREAD YOUR TOP ARM THROUGH THE SPACE UNDER YOU.
activation
BASKETBALL CHOPS
IN THE DEFFENSIVE STANCE RAISE BASKETBALL RIGHT ABOVE YOUR EAR
AND LOWER BACK TO THE CHEST LEVEL FAST.
ENGAGE CORE AND STOP THE MOVEMENT.
LOWER BODY ACTIVATION
GLUTE BRIDGE
IN THE LAYING POSITION BEND YOUR KNEES AND RAISE YOUR HIPS UP,
KEEPING YOUR FEET ON THE GROUND.
HIP MARCH
IN THE SAME "HIPS RAISED" POSITION BRING KNEES
ONE BY ONE TOWARDS THE CHEST.
activation
HIP WALKOUTS
IN THE LAYING POSITION RAISE YOUR HIPS, KEEPING YOUR FEET ON THE GROUND.
THEN STEP BY STEP WALK AWAY FROM THE BODY WITH YOUR LEGS,
BUT DON'T PUT YOUR HIPS ON THE GROUND.
TERMINAL KNEE EXTENSION (TKE) PARTIAL SQUAT (BAND)

PUT TENSION ON THE BAND SO THAT IT WANTS TO PULL YOUR KNEE FORWARD.
PUT YOUR FEET APART SHOULDER WIDTH APART IN YOUR SQUAT STANCE
THEN BEND YOUR HIPS AND KNEES TO DESCEND INTO A SQUAT.
HIP BRIDGE (ISO)

IN THE LAYING POSITION RAISE YOUR HIPS KEEPING YOUR FEET ON THE GROUND.
activation
WALL SIT (ISO)

SLIDE YOUR BACK DOWN THE WALL WHILE KEEPING YOUR CORE ENGAGED
AND BENDING YOUR LEGS UNTIL THEY'RE IN A 90 DEGREE ANGLE.
SPLIT SQUAT (ISO)

GO DOWN TO SPLIT SQUAT POSITION AND BEND YOUR FRONT LEG
UNTIL 90 DEGREE ANGLE.
HIP BRIDGE - STRAIGHT LEGS (ISO)

IN THE LAYING POSITION SLIGHTLY RAISE YOUR HIPS
AND KEEP YOUR FEET ON THE HEELS.
stability
MINDAUGAS SAULEVIČIUS
STRENGTH & CONDITIONING COACH FOR BC UTENA
"JUVENTUS" OF THE LITHUANIAN "BETSAFE-LKL"
IN WARM UP, WE PERFORM SEVERAL EXERCISES-

MOVEMENTS THAT ARE SIMILAR TO THE MOVEMENT MODELS
OF THE SPORT AND CAN BE DESCRIBED AS "DYNAMIC
STABILITY" EXERCISES. IT IS IMPORTANT THAT THIS IS
FOCUSED ON WORKING ON IT DURING TRAINING PROCESS TO
IMPROVE NEUROMUSCULAR CONTROL AND THEN
NEUROMUSCULAR COORDINATION.
stability
BALANCE IS THE PROCESS OF MAINTAINING THE POSITION
OF THE BODY’S CENTRE OF GRAVITY VERTICALLY OVER THE
BASE OF SUPPORT AND RELIES ON RAPID, CONTINUOUS
FEEDBACK FROM VISUAL, VESTIBULAR AND
SOMATOSENSORY STRUCTURES AND THEN EXECUTING
SMOOTH AND COORDINATED NEUROMUSCULAR ACTIONS
(24).
BALANCE TRAINING DESIGNED TO ENHANCE PERFORMANCE
MIGHT START WITH EXERCISES ON A STABLE SURFACE AND
BIPEDAL STANCE AND PROGRESS TO UNIPEDAL STANCE AND
UNSTABLE SURFACES (FOAM MAT, TILT BOARD, WOBBLE
BOARD, INFLATED RUBBER DISC) WITH EYES OPEN, EYES
SHUT AND MAY THEN INCORPORATE MOVEMENTS: TILTING,
ROTATING, SQUATTING, HOPPING, JUMPING, THROWING
AND CATCHING A BALL OR RESISTANCE EXERCISES WHILE
BALANCING (18).
stability
SINGLE LEG BALANCE

STANDING ON ONE LEG, RAISE OPPOSITE LEG AND BEND AT 90 DEGREES.
SINGLE LEG BALANCE WITH ARMS U/D

STANDING ON ONE LEG, RAISE OPPOSITE LEG AND BEND AT 90 DEGREES,
ALSO INCLUDE ARMS MOVEMENT UP & DOWN.
SINGLE LEG BALANCE WITH ARMS L/R

STANDING ON ONE LEG, RAISE OPPOSITE LEG AND BEND AT 90 DEGREES,
ALSO INCLUDE ARMS MOVEMENT LEFT & RIGHT.
stability
SINGLE LEG BALANCE WITH LEGS F/B

STANDING ON ONE LEG INCLUDE OPPOSITE LEG MOVEMENTS FRONT & BACK.
SINGLE LEG BALANCE WITH LEGS L/R

STANDING ON ONE LEG INCLUDE OPPOSITE LEG MOVEMENTS LEFT & RIGHT.
SINGLE LEG RDL + KNEE DRIVE

STANDING ON ONE LEG PERFORM RDL EXERCISE AND
ADD UP KNEE DRIVE IN STANDING POSITION.
stability
SINGLE LEG RDL + KNEE DRIVE + EXTERNAL ROTATION

STANDING ON ONE LEG PERFORM RDL EXERCISE
AND ADD UP KNEE DRIVE & EXTERNAL ROTATION IN STANDING POSITION.
FRONT LANDING
STABLE LANDING ON ONE LEG. TRY TO LAND SOFTLY
WITH ENGAGED CORE & SLIGHTLY BENT KNEE.
SKATER TO KNEE DRIVE

STANDING ON ONE LEG MOVE OPPOSITE FOOT LATERAL & ADD UP KNEE DRIVE
WHEN YOU COME BACK TO THE STARTING POSITION.
stability
HOP-HOP-LAND
HOP STRAIGHT WITH ONE LEG
AND ON THE THIRD HOP LAND SOFTLY & CONTROLLED.
HOP-HOP-SIDE LAND
HOP STRAIGHT WITH ONE LEG AND ON THE THIRD HOP
TWIST YOUR BODY MID AIR AND LAND SIDEWAYS SOFTLY & CONTROLLED.
basketball specific
exercises
darius aučyna
STRENGTH & CONDITIONING COACH FOR BC PANEVEŽYS
"LIETKABELIS-7BET" OF THE EUROCUP AND LITHUANIAN
"BETSAFE-LKL"
DURING WARM-UP WE NEED TO THINK ABOUT TWO MAIN

THINGS: WORK WITH PROBLEMATIC BODY AREAS AND
PREPARATION/RECOVERY FOR UPCOMING/PAST PHYSICAL
ACTIVITY. EVERY TRAINING SESSION HAS IT OWN PURPOSE,
SO WARM-UP IS GRADUAL PREPARATION FOR THIS GOAL.
DEPENDING ON THE GOAL WE SELECT EXERCISES, WORK
SPECIFIC, DURATION AND INTENSITY. LOOKING AT THE BIGGER
PICTURE, PAST LOAD MUST NOT BE FORGOTTEN. 15 MINUTES
OF WORK WITH YOUR BODY EVERY DAY IS 75 HOURS PER 10
MONTHS. WE CAN USE THIS TIME SMART AND
QUALITATIVELY.
basketball specific exercises
BASKETBALL IS CHARACTERIZED BY ACTIONS INVOLVING
SPRINTS, DUNKS AND BLOCKED SHOTS (8), LATERAL
MOVEMENTS, JUMPING AND LANDING, INTERSPERSED WITH
FREQUENT AND SUDDEN CHANGES OF DIRECTION,
DECELERATIONS, AND STOPS (34;7).
MANY OF THE KEY ACTIONS PERFORMED BY BASKETBALL
PLAYERS IN A GAME ARE BASED ON HORIZONTAL
MOVEMENTS (SPRINTS AND CHANGES OF DIRECTION),
VERTICAL MOVEMENTS (JUMP SHOTS AND REBOUNDS) AND
COMBINATIONS OF MOVEMENTS ON BOTH OF THESE
PLANES, MAINLY WHEN PENETRATING TO THE BASKET AND
BLOCKING A SHOT (23).

IT HAS ALSO BEEN DETERMINED THAT 30% OF GAME TIME
THE PLAYERS MOVE SIDEWAYS, UTILIZING THE DEFENSIVE
SLIDE-STEP (8).
SPECIFIC BASKETBALL WARM-UP IS REGULAR PART OF
BASKETBALL PRE-GAME ACTIVITIES (30).

SPRINT TO CLOSE OUT

START A SPRINT AND STOP THE MOVEMENT IN THE DEFENSIVE STANCE
WITH ONE RAISED ARM.
SPRINT TO CLOSE OUT + SLIDE

START A SPRINT AND STOP THE MOVEMENT IN THE DEFENSIVE STANCE
WITH ONE RAISED ARM. RIGHT AFTER THE STOP PERFORM A SLIDE MOVEMENT.
SLIDES
START IN A DEFENSIVE STANCE AND PERFORM SLIDE LATERAL MOVEMENT
WITH YOUR KNEES BENT.
SLIDES (BACK AND FORTH)

START IN A DEFENSIVE STANCE AND PERFORM SLIDE LATERAL MOVEMENT
WITH YOUR KNEES BENT. PERFORM SLIDE COUPLE STEPS TO ONE SIDE
AND IMMEDIATELY CHANGE DIRECTION TO OPPOSITE SIDE.
CROSS STEP
START IN A DEFENSIVE STANCE AND PERFORM LATERAL MOVEMENT
CROSSING WITH YOUR OUTSIDE FOOT OVER YOUR INSIDE FOOT.
KEEP YOUR CHEST STRAIGHT.
HIPS TWIST
PERFORM FOOT WORK IN A DEFENSIVE STANCE
AND TWIST YOUR HIPS KEEPING YOUR CHEST STRAIGHT AND ARMS ACTIVE.
DROP TO DIAGONAL LUNGE

PERFORM FOOT WORK IN A DEFENSIVE STANCE,
TWIST YOUR BODY AND DROP TO DIAGONAL LUNGE POSITION.
SNAP DOWN
IN A STANDING POSITION WITH YOUR ARMS UP OVER YOUR HEAD
AND YOUR TOES PUSHING INTO THE GROUND RAISING YOUR HEELS UP
BECOMING AS TALL AS YOU CAN. PERFORM SMALL HOP AND DROP DOWN.
SINGLE LEG SNAP DOWN

BECOMING AS TALL AS YOU CAN. PERFORM SMALL HOP AND
DROP DOWN ON ONE LEG.
SNAP DOWN TO JUMP

BECOMING AS TALL AS YOU CAN. PERFORM SMALL HOP, DROP DOWN
AND IMMEDIATELY JUMP UP.
SINGLE LEG SNAP DOWN TO LATERAL PUSH

BECOMING AS TALL AS YOU CAN. PERFORM SMALL HOP, DROP DOWN
AND IMMEDIATELY BOUNCE LATERAL FROM ONE LEG.
JOG TO DIAGONAL STOP

START WITH JOGGING AND THEN TWIST YOUR BODY
AND STOP IN DIAGONAL POSITION.
OVERHEAD THROW - SPRINT TO BALL - HIGH REBOUND

START ON THE BASELINE. THROW BALL OVERHEAD, TURN AND SPRINT FOR
REBOUND. THEN THROW BALL TO HIGH REBOUND.
SPRINT - CUT - JUMP

START ON THE BASELINE, SPRINT TO THE THREE POINT CORNER AT 45 DEGREES,
MAKE A CUT TOWARDS THE BASKET
AND SPRINT TO JUMP (TOUCH A RIM OR BACKBOARD).
SPRINT TO CLOSE OUT - SLIDE - SPRINT

START ON THE BASELINE, SPRINT TO THE THREE POINT CORNER AT 45 DEGREES,
SLIDE TO THE FREE THROW
AND SPRINT TO THE HALF COURT.
3x3 basketball
warm up
characteristics
algirdas stuknys
LITHUANIA 3X3 NATIONAL TEAM
STRENGTH & CONDITIONING
COACH
THE MAIN DIFFERENCE BETWEEN 3X3 AND TRADITIONAL

5X5 BASKETBALL IS MUCH BIGGER CONTACT DURING 3X3
GAMES IS ALLOWED, THAT‘S WHY DURING THE WARM-UP TO
PREPARE BODY FOR PRACTICES OR GAMES WE CONCENTRATE
ON JOINTS STABILITY OR CONTACT IMMITATING EXERCISES.
IF PLAYERS HAVE SOME PROBLEMS WITH THEIR BODIES,
THEY DO INDIVIDUAL EXERCISES BEFORE TEAM WARM-UP
RECOMMENDED BY PHYSIOTHERAPHIST. AFTER MOBILITY &
STABILITY EXERCISES, PLAYERS RAISE THEIR BODY
TEMPERATURE BY BASKETBALL SPECIFIC EXERCISES. ALSO
WE DO CHANGE OF DIRECTION EXERCISES, BECAUSE THE
INTENSITY IS HIGH AND THERE ARE PLENTY OF DIRECTION
CHANGES DURING 3X3 BASKETBALL GAME. RIGHT BEFORE
THE GAME, TO KEEP PLAYERS HIGHLY FOCUSED WE DO SOME
STUFF FOR NERVES ACTIVATION, PLAYERS REACT TO VISUAL
OR SOUND SIGNALS. BECAUSE SOMETIMES WE PLAY 3 GAMES
PER DAY, WE TRY TO DO OUR WARM-UP FAST AND
EFFECTIVE, TO SAVE ATHLETES‘ ENERGY AND AVOID
EXAUSTING MOMENTS IN THE LAST MINUTES OF THE GAME.
ALSO, VERY IMPORTANT TO DISCUSS WITH ATHLETES ABOUT
THEIR PHYSICAL CONDITION AND BASED ON THEIR
RESPONSES WE CAN CHANGE STRUCTURE OF THE WARM UP.
3x3 basketball warm up characteristics
WHEN LOOKING AT THE DIFFERENCES BETWEEN 3X3 AND
TRADITIONAL 5X5 BASKETBALL, THE MAIN DIFFERENCE IS
THAT 3X3 BASKETBALL IS PLAYED ON ONLY ONE SIDE OF THE
COURT. 3X3 IS AN EXTREMELY INTENSE SPORT
CHARACTERIZED BY HIGH WORKLOADS OVER A RELATIVELY
SHORT DURATION (12).
THIS MAKES IT CLEAR THAT IN THIS SPORT THERE ARE
SIGNIFICANTLY MORE CHANGES OF DIRECTION, PLAYERS
EXPERIENCE PHYSICAL CONTACT MORE OFTEN.

3x3 basketball warm up characteristics
ALSO, DURING 3X3 BASKETBALL, PLAYERS MORE OFTEN
PERFORM SHORT, BUT MAXIMALLY EFFICIENT ACTIONS,
SUCH AS JUMPS, SHORT SPRINTS, SLIDES AND OFTEN
CHANGE THE DIRECTION OF THE MOVEMENT. AS THE MATCH
TAKES PLACE IN ONLY ONE PART OF THE FIELD, THE EVENTS
CHANGE MORE OFTEN, SO THE ATHLETES HAVE TO BE
ESPECIALLY ALERT AND FOCUSED. WHEN EXERCISING
BEFORE 3X3 BASKETBALL TRAINING OR MATCHES, MORE
ATTENTION SHOULD BE PAID TO MOVEMENT PATTERNS OF
CHANGING DIRECTION, ACCELERATIONS, JUMPS, AND
STABILITY EXERCISES.
"fun part" -
different warm up
methods
dovis bičkauskis
PROFESSIONAL BASKETBALL PLAYER FOR BC JONAVA "CBET"
PERSONALLY, I REALLY LIKE EXERCISES THAT ARE

PERFORMED IN PAIRS, IT GIVES A GOOD EMOTION. FOR
EXAMPLE, SPRINTS OR SLIDES, COMPETITIVELY. THEY ARE
NOT ONLY FUN AND EMOTIONAL, BUT USEFUL BECAUSE YOU
DON'T WANT TO LOSE AGAINST YOUR TEAMMATE AND THAT
PUSHES YOU TO THE MAXIMUM EFFORT. VARIETY DURING
WARM UP IS GOOD, BECAUSE THE FIRST PART OF THE
TRAINING SESSION DOES NOT BECOME BORING, IT GIVES A
GOOD IMPULSE TO THE WHOLE PRACTICE.
"fun part" - different warm up methods
WHEN IT COMES TO FUN PART IN TEAM SPORTS, A VERY
IMPORTANT PART OF IT IS MONOTONY AND AVOIDING IT.
EVERY DAY, PERFORMING THE SAME WARM UP, WHEN THE
STRUCTURE OF THE WARM UP AND THE SEQUENCE OF
EXERCISES DO NOT DIFFER, ATHLETES CAN GET BORED VERY
QUICKLY, THEY LOSE ALERTNESS, THEY PERFORM
EXERCISES MORE PASSIVELY, THEY BECOME LESS EFFICIENT.

"fun part" - different warm up methods
BY INCLUDING LESS FREQUENTLY USED BUT EMOTIONAL
EXERCISES IN THE TRAINING PROCESS, WE CAN
ADDITIONALLY MOTIVATE THE ATHLETES AND INCREASE
THEIR MOOD, AND AT THE SAME TIME PREPARE THE
ATHLETES' BODIES FOR BASKETBALL. IN THE FUN PART, WE
CAN INCLUDE GAMES THAT ARE PLAYED IN PAIRS, GROUPS
OR ALL TOGETHER. ALSO, WE CAN USE ADDITIONAL TOOLS,
SUCH AS CONES, TENNIS BALLS OR EVEN BALLOONS.

DROP - SLIDE - SLIDE BACK - CATCH (TENNIS BALL)

DROP A TENNIS BALL, PERFORM SLIDE ACTION BACK AND FORTH
AND CATCH THE BALL.
OVERHEAD THROW & SPRINT TO CATCH (TENNIS BALL)

THROW A TENNIS BALL OVERHEAD, TURN AND SPRINT
TO CATCH THE BALL.
BALLOON DRILL #1
RIGHT BEFORE A HIT, PERFORM A TWO LEG JUMP TO HIT A BALLOON
IN THE HIGHEST POINT AS YOU CAN.
BALLOON DRILL #2
RIGHT BEFORE A HIT, PERFORM A SINGLE LEG JUMP TO HIT A BALLOON
IN THE HIGHEST POINT AS YOU CAN.
BALLOON DRILL #3
IN DEFENSIVE STANCE HIT A BALLOON AND PERFORM SLIDE AND SLIDE BACK
TO HIT A BALLOON SECOND TIME BEFORE IT DROPS.
FOCUS ON QUALITY, FOLLOW THE PLAN
AND BE READY
WARM UP PLANS BASED ON TIME
L U K A S L E S K A U S K A S
warm up plans
(based on time)
10 MINUTES WARM UP PLAN
EXERCISE TIME
WARM UP:
3 MINUTES
LOW INTENSITY RUNNING
TWO LINES LAY UPS
DYNAMIC STRETCHING: 2 MINUTES (TOTAL)
HIGH KNEES 20 SECONDS

BUTTOCKS KICKS 20 SECONDS
LUNGES 20 SECONDS
RDL 20 SECONDS
SIDE LUNGES 20 SECONDS
LATERAL HOPS 20 SECONDS
3 MINUTES (TOTAL)
ACTIVATION & BASKETBALL
SPECIFIC ACTIVATION
20 SECONDS
PLANK TO REACH
20 SECONDS
BASKETBALL CHOPS
20 SECONDS
HIP WALKOUTS
20 SECONDS
FRONT LANDING
20 SECONDS
SIDE LANDING
20 SECONDS
SNAP DOWN TO JUMP
20 SECONDS
SNAP DOWN TO LATERAL PUSH
SPRINT TO CLOSE OUT
20 SECONDS
SLIDES
20 SECONDS
WARM UP
1 MINUTE
TWO LINES LAY UPS
FREE THROWS 1 MINUTE

EXERCISE TIME
MOBILITY 2 MINUTES (TOTAL)
90-90 HIPS MOBILITY 20 SECONDS

T-SPINE MOBILITY 20 SECONDS
CAT-CAMEL 20 SECONDS
SHOULDERS MOBILITY 20 SECONDS
HAMSTRING FLOSS 20 SECONDS
ANKLE MOBILITY 20 SECONDS
ACTIVATION 3 MINUTES (TOTAL)
DEAD BUG 30 SECONDS

SIDE PLANK WITH ROTATION 30 SECONDS
SHOULDER TAPS 30 SECONDS
WALL SIT (ISO) 30 SECONDS
SPLIT LUNGE (ISO) 30 SECONDS
SL HIP RAISE 30 SECONDS
WARM UP 5 MINUTES (TOTAL)
2 LINES LAY UPS WITH DRIBBLE 2 MINUTES

SPOT UP SHOOTING IN PAIRS 3 MINUTES
(SHOOT-REBOUND-PASS)
DYNAMIC STRETCHING 3 MINUTES (TOTAL)
KNEE HUG 20 SECONDS

QUAD/HIP FLEXOR STRETCH 20 SECONDS
RDL 20 SECONDS
LUNGE WITH ROTATION 20 SECONDS
CARIOCA 20 SECONDS
BACKPEDAL RUNNING 20 SECONDS
EXERCISE TIME
BASKETBALL SPECIFIC
ACTIVATION 1 MINUTE (TOTAL)
SL SNAP DOWN 20 SECONDS

SNAP DOWN TO JUMP 20 SECONDS
HIPS TWIST 20 SECONDS
SPOT UP SHOOTING 4 MINUTES (TOTAL)
CORNERS & TOP 2 MINUTES

WINGS & TOP 2 MINUTES
BASKETBALL SPECIFIC 1 MINUTE (TOTAL)

ACTIVATION
SLIDES (BACK AND FORTH) 20 SECONDS

SPRINT TO CLOSE OUT 20 SECONDS
SPRINT TO CLOSE OUT + SLIDES 20 SECONDS

EXERCISE TIME
FOAM ROLLER 4 MINUTES

STABILITY 6 MINUTES (TOTAL)
SL BALANCE 40 SECONDS
SL BALANCE WITH ARMS U/D 40 SECONDS
SL BALANCE WITH ARMS L/R 40 SECONDS
SL BALANCE WITH LEG F/B 40 SECONDS
SL BALANCE WITH LEG L/R 40 SECONDS
SKATER TO KNEE DRIVE 40 SECONDS
SL RDL + KNEE DRIVE 40 SECONDS
SL RDL + KNEE DRIVE + 40 SECONDS
EXTERNAL ROTATION 40 SECONDS
DEAD BUG 30 SECONDS

WALL SIT 30 SECONDS
EXERCISE TIME

KNEE HUG 20 SECONDS

RDL 20 SECONDS
CARIOCA 20 SECONDS

ACTIVATION

EXERCISE TIME
PASS – PASS BACK – LAY UP 2 MINUTES (TOTAL)
RIGHT SIDE 1 MINUTE

LEFT SIDE 1 MINUTE
CORNERS & TOP 1 MINUTE

WINGS & TOP 1 MINUTE

ACTIVATION


EXERCISE TIME
FOAM ROLLER 5 MINUTES

HIP FLEXOR STRETCH 20 SECONDS
HIP MOBILITY (CAR) 20 SECONDS
CALVES STRETCH 20 SECONDS
TECHNICAL DRILLS 5 MINUTES
EXERCISE TIME
DEAD BUG 30 SECONDS

WALL SIT 30 SECONDS
PALLOF PRESS 30 SECONDS
HIP WALKOUTS 30 SECONDS

KNEE HUG 20 SECONDS

RDL 20 SECONDS
CARIOCA 20 SECONDS

ACTIVATION

EXERCISE TIME
PASS – PASS BACK – LAY UP 3 MINUTES (TOTAL)
RIGHT SIDE 1.5 MINUTES

LEFT SIDE 1.5 MINUTES
CORNERS & TOP 1.5 MINUTES

WINGS & TOP 1.5 MINUTES

ACTIVATION


references
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TRAINING PROGRAM ON FREE SHOOTING AND VERTICAL JUMP PERFORMANCE IN
BASKETBALL PLAYERS AGED 16-18. EUROPEAN JOURNAL OF PHYSICAL EDUCATION AND
SPORT SCIENCE, 7(2).
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OF HIP STRENGTH USING A HAND-HELD DYNAMOMETER IS RELIABLE: CLINICAL ASSESSMENT
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35. TORRES-RONDA, L., RIC, A., LLABRES-TORRES, I., DE LAS HERAS, B., & I DEL ALCAZAR, X.
S. (2016). POSITION-DEPENDENT CARDIOVASCULAR RESPONSE AND TIME-MOTION
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PREVENTION OF MUSCULAR INJURY. SPORTS MEDICINE, 37, 1089-1099
38. YILMAZ, A. K., KABADAYI, M., MAYDA, M. H., BOSTANCI, Ö., YILMAZ, Ç. (2020).
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PHOTOS:
ROKAS LUKOŠEVIČIUS
TOMAS JANUŠKEVIČ
JONAVA "CBET"
PERSONAL ARCHIVE

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L U K A S L E S K A U S K A S

HOW TO PREPARE YOUR BODY FOR

BENEFITS AND IMPORTANCE OF WARM UP

BASKETBALL SPECIFIC EXERCISES

"FUN PART" - DIFFERENT WARM UP METHODS

3X3 BASKETBALL WARM UP CHARACTERISTICS

WARM UP PLANS (BASED ON TIME)

I THINK LUKAS DID A WONDERFUL JOB

BRAVO, YOUNG KING!

AS FOR THE PROCESS OF CREATING THIS BOOK, IT WAS

I THINK THIS BOOK WILL BE USEFUL FOR BOTH YOUNG

ONCE AGAIN, I THANK EVERYONE WHO CONTRIBUTED,

MORE STRENGTH & CONDITIONING RELATED

@TIKSLOLINK_ /JUDAMETIKSLOLINK @TIKSLOLINK

DUE TO THE RANGE OF PERFORMANCE ELEMENTS NEEDED,

BASKETBALL IS AN INTERMITTENT, COURT-BASED

TEAM SPORT (17) INVOLVING REPEATED TRANSITIONS

BETWEEN OFFENSE AND DEFENSE AND FREQUENT

CHANGES IN MOVEMENTS (22).

CURRENTLY BASKETBALL DEMONSTRATES AN INCREASE

IN THE PHYSICAL DEMANDS OF COMPETITION BECAUSE

OF CHANGES IN THE RULES AND EVOLUTION OF

BASKETBALL PLAYERS REQUIRE WELL-DEVELOPED

PHYSICAL FITNESS TO PLAY SUCCESSFULLY (16).

MOVEMENTS IN BASKETBALL (35)

DURING BASKETBALL MATCH-PLAY, PERIODS OF HIGH

INTENSITY ACTIVITY ARE INTERSPERSED WITH PERIODS OF

LOW TO MODERATE INTENSITY ACTIVITIES. THESE

ACTIVITIES DIFFER IN TERMS OF MOVEMENT PATTERN (E.G.

RUNNING, JUMPING, SHUFFLING), INTENSITY, DISTANCE,

FREQUENCY, AND DURATION (31).

IN ADDITION, BASKETBALL PLAYERS UNDERGO EXTENSIVE

SPRINTING AND HIGH-INTENSITY SHUFFLING ACTIVITY

(1;26) WHICH EMPHASIZES THE NEED TO PERFORM

REGULAR MAXIMAL EFFORTS DURING MATCH-PLAY (31).

I EXPERIENCED MY FIRST INJURY AT THE AGE OF

PARTICIPATING IN A SPORT WITH SO MUCH PHYSICAL

DEMAND, SUCH AS BASKETBALL, WHERE THE ATHLETE

PERFORMS REPETITIVE JUMPS DURING GAMES AND

TRAINING, ABRUPT CHANGES IN DIRECTION, RUNNING AND

DECELERATION, MAY RESULT IN A GREATER RISK OF INJURY

SYSTEMIC INJURIES (0.3%)

LOWER EXTREMITY (62.4%)

INJURY RATE BY BODY AREA (7)

DESPITE THE IMPROVEMENT OF PREVENTION AND

REHABILITATION STRATEGIES, INJURY RATES REMAIN HIGH

IN ORDER TO REDUCE THE RISK OF INJURIES, IT IS

IMPORTANT TO PREPARE THE MUSCLES, TENDONS AND

JOINTS, TAKING INTO ACCOUNT THE MOVEMENT PATTERNS

OF THE SPORT, THE PARTS OF THE BODY THAT ARE MOST

OFTEN STRESSED, AND THE ATHLETE'S PERSONAL HISTORY

INJURY RATE BY STRUCTURE (7)

ANKLE SPRAINS ARE THE MOST COMMON

MUSCULOSKELETAL INJURY THAT OCCURS IN ATHLETES,

AND SEVERAL STUDIES HAVE NOTED THAT SPORTS THAT

REQUIRE SUDDEN STOPS AND CUTTING MOVEMENTS, SUCH

AS BASKETBALL AND SOCCER, CAUSE THE HIGHEST

PERCENTAGE OF THESE INJURIES (21).

DURING THE WARM UP IT IS VERY IMPORTANT TO

IN TRAINING AND COMPETITION, A WARM-UP

ROUTINE HAS BEEN SUGGESTED TO BE CRITICAL IN

INCREASING THE PREPAREDNESS FOR SUBSEQUENT

EFFORT AND THUS MAXIMIZING PERFORMANCE (20).

RESEARCHES SHOWN IMPROVED