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Youth Basketball

Dynamic Warm-up

A dynamic warm-up can be done fullcourt, cross-court, or halfcourt (e.g. pre-game).

For detailed options, see Jr. NBA - Warm-up, Gooroo Youth Basketball (Warm-up), Early time (basic running), and Dynamic basketball warm-up (pdf).

For a quick pre-game warm-up with U10 players, I like to include

  • run forwards, backwards
  • high knees, butt kicks
  • power skips, carioca
  • defensive slides
  • can add sweeps, leg kicks, open the gate, close the gate, quad pulls, knee pulls, side lunges.

Dribbling can be combined with many movement drills, e.g., skipping, high knees, sliding, or players can hold a ball overhead.

For a try-out or practice, I like a change-of-direction series taken from Tara VanDerveer,

  • players run, change directions 180 degrees on "change" (or a whistle), continue
  • run forwards, then backwards on "change"
  • lateral slide, change direction on "change".

"Animal walks" can be used with young players (with appropriate animal noise), e.g.,

  • Horse - gallop like a horse (skipping).
  • Deer - bounding, hold the knee high in the air.
  • Dog - walk on hands & feet, opposite arm and leg (to get a good hip stretch, occasionally raise a leg to a pretend tree).
  • Flamingo - balance on one foot, reach down and touch floor with other hand.
  • Kangaroo - hopping on two feet.
  • Frog - squat down and explode out into a two foot jump.
  • Duck - walk in a crouched position, keep the arms in like wings.
  • Frankenstein - with straight legs, walk forward touching opposite arm to toe.
  • Inchworm start with hands on the floor, walk hands out into push-up position then walk the feet to the hands, continue.
  • Crab tummy facing up, both hands and feet on the ground.
  • Bear walk same hand and foot together.
  • Spider pretend to crawl along a wall, stay close to the floor.
  • Seal drag feet and pull yourself along with your arms (flippers).

See Mega Hoops - FUNdamentals.up


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