GENERAL WARM UP:
Before you begin doing anything, the body needs to warm up a little, lasting 5-10 minutes.
Jog around or jump with the rope. Also you can also do a some series of dynamic
High Knee Walk
High Knee Skip
High Knee Run
Straight Leg Walk
Backwards High Knee Skip
You can play some games before you continue with the warm up. The aim of the general
warm up is to elevate the heart rate and respiratory rate. This increases the blood flow and
helps with the transportation of oxygen and nutrients to the working muscles. This also helps
to increase the muscle temperature, allowing for a more effective static stretch.
Then you start stretching to protect you for from having a serious injury: (these are some of
the most important)
NECK (both sides) DORSAL AND TRICEPS
CALF MUSCLES ADDUCTORS
The purpose of stretches is to increase the range of motion of your joints. Hold each stretch
for 15-25 seconds.
SPECIFIC WARM UP:
Later you can start doing some passes with your partners and bouncing the ball, also you can
do some games or shoot to the baskets, doing competitions competing against your team
mates and learn new palys games that your coach will teach you for the match.
All this these games help you to improve your technique with the ball.
Finally you can paly play a match with your partners where you will put into practise all you
STRETCHING AND COOL DOWN:
You must stretch all your muscles again for not to prevent having injuries.
Not too bad
Very good explanation about the different parts.