October 25th, 2013

Health N' Sports: Warmup for the basketball season

Staff Report


Health N' Sports: Warmup for the basketball season
James Quick / file photo

Louisville Orthopaedic Clinic shares insight on the pre-season

As a part of the Louisville Orthopaedic Clinic, the Sports Rehab Team physical therapists are knowledgeable and trained in the latest advancements and techniques available in sports rehabilitation.

On a weekly basis, the Health N’ Sports Update will give information on prevention, recovery, and include special offers, as well as general health tips that would be beneficial to all. If there is a specific topic you’d like to know or hear more about, email future suggestions to editor@catholicsportsnet.com.

Cheat Sheet Basketball Prep

With basketball season around the corner, are you prepared?  Cutting, running backwards and jumping are all dynamic movements that can lead to meniscus tear, a pulled hamstring or other sports injuries that can keep you on the bench all season long.  If you have been training cardiovascular all season long, excellent!  However, basketball is not just a steady running game.  You need explosive power for the fast break, cutting to the basket, or blocking a shot.  You have to have great core strength to set that pick.  Most basketball fans have seen the movie "Hoosiers."  The coach had them building endurance and training their fast twitch muscular fibers for weeks before allowing them to shoot the ball.  I would challenge you to use the sameapproach as the season approaches.   

Warming Up for the Game

I am a big believer in proper warm up and stretching!  There is nothing more frustrating than pulling a muscle, and being sidelined for 2-3 weeks, all because warming up and stretching for 5 10 minutes is boring.  An on-going debate is "what type of stretching do you do?"  You have static, ballistic and dynamic stretching.  Dynamic stretching is the current buzz word with stretching.  There have been more studies done on this topic than I have time to cover.

Generally, static stretching is your safest way to stretch with initial movements, then move into more dynamic stretching to prepare the body for quick movements. Start with large muscle groups, working your way into smaller muscle groups.  

This is an example of what a warm-up for a basketball game might look like.  

1. Light jog 2-3 laps.

2. Lunges and side lunges.  Remember, you are not just a linear athlete.  You need to warm up those side-to-side muscles.

3. Shoulder circles, forward moving from small circles to big circles, then reverse.

4. Triceps and Bicep stretches.

Training for the Pre-Season

Preparing for the season, whether you’re a blue chip prospect, or a weekend warrior, will not only benefit your performance, but also prevent injuries.  As with warming up, creating mobility and flexibility to allow muscles, ligaments and tendons to take on the quick sudden burst that accompany the game of basketball, without injuring yourself will keep you on the court, rather than off of it.

Far too often, athletes focus too much on building huge quads to jump higher, or try and build shoulders like Dwight Howard, and neglect the supporting cast of lateral hip musculature, abs and rotator cuff musculature.  It's the supporting cast that allows the big muscles to perform to their full potential. Weak glute medius, will feed into ITB or “jumper’s knee" symptoms because of all the stress placed on the knee, due to the inability of the glute medius to support the hip in a neutral, stable position.  With the rotator cuff, it supports the shoulder joint by keeping it in contact with the glenoid fossa.  Weak rotator cuff muscles can put the player at a higher risk for labral tears, or inaccuracy with shots later in the game secondary to fatigue

 

Below is a SAMPLE workout for your preseason conditioning.

Monday: 1) Dynamic Warm-Up 2) Jump Rope 5 x 1 min. 3) Ladder Drill 4) Step Off With Response 5) Wind Springs Training ¼, 1/2 , ¾. Full 6) Core Work 7) Cool Down

Tuesday: 1) Continous W.U. 2) Bike Workout 3) Squats and Calf Raises 4) Bicep/Triceps 5) Rows 6) Bench Press 7) Cool Down

Wednesday: 1) Dynamic Warm-Up 2) Box Jump 3) Hurdles/Weave 4) Burpees 5) Core Work 6) Cool Down

Thursday: 1) Continuous W.U. 2) Lunges 3) Rotator Cuff Program 4) Planks 5) Side Planks 6) Interval Training 7) Cool Down

Friday: 1) Dynamic 2) Bike Workout 3) Ladder Drill 4) Wind Sprints 5) Core 6) Circuit Training 7) Cool Down

Louisville Orthopaedic Clinic & Sports Rehab Center

Main Office: 502-897-1794

Physical Therapy: 502-897-1790

Website: louortho.com

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