Our friends at Proform Physiotherapy have put together a science-based Basketball Specific Warm Up for you to run with your team. Check out the warm up below. 

The Science Behind Your 2-Minute Performance Boost

I used to think a few static stretches and a couple of shots was enough to get ready. Looking back, it’s no wonder I suffered those sprains and dealt with constant knee pain! I’ve seen too many promising young players sidelined with preventable ACL tears that derailed their seasons – or worse, their careers. What I’ve learned through years of physiotherapy practice is that a smart warm-up doesn’t just prevent these devastating injuries – it actually primes your body to perform at its peak.

Why This Warm-Up Works

This 2-minute warm-up is designed using dynamic systems theory and a constraint-led approach – fancy terms that basically mean we’re preparing your body in ways that directly translate to basketball movements. Instead of generic exercises, each component mimics the actual demands you’ll face on court.

What’s Included

This warm-up combines half court run-throughs, hip stability work, knee and ankle preparation, progressive speed drills, and neurological priming exercises – all designed to mirror actual basketball movements. 

Protect Your Basketball Future

• Shield your knees from career-threatening ACL tears that can require 9-12 months of painful rehab
• Prevent ankle sprains that can plague you for years if not properly addressed
• Eliminate the sharp knee pain that keeps you off the court and interrupts your development
• Safeguard growing bodies from overuse injuries that can affect long-term athletic potential
• Maintain joint health to avoid the early-onset arthritis I now see in former players who ignored proper preparation
• Unleash explosive performance from the first whistle with properly primed muscles and joints

Quick Implementation Tips

• This warm-up is designed for the whole team to do together
• Use it as team bonding time. Players naturally keep each other accountable when it’s a team activity.
• Complete this warm-up right before practice or games
• Focus on quality movement rather than rushing
• For younger players, make it fun by incorporating ball handling during the warm-up
• Consistent use brings the best results – make it part of your team identity!

Remember, even the pros need proper warm-up. What starts as injury prevention quickly becomes part of your winning culture.