Warm-Up Routines

Welcome to the student worksheet on warm-up routines. In basketball, warm-ups are essential to prepare players physically and mentally for practice and games. Below are some examples of warm-up routines:

• Example 1: Jog around the court twice, followed by dynamic stretches like leg swings and arm circles.
• Example 2: Jump rope for 3 minutes, then perform high knees and butt kicks for 1 minute each.
• Example 3: Incorporate basketball-specific movements like dribbling drills and shooting form practice into the warm-up.
• Example 4: Divide players into pairs for passing and catching drills, focusing on quick exchanges and communication.
• Example 5: Integrate agility ladder drills and cone drills to improve footwork and coordination.
• Example 6: Finish the warm-up with a team-building activity like a relay race or a game of "Simon Says".
• Example 7: Challenge players to complete a circuit of bodyweight exercises such as push-ups, squats, and planks.

Now, let's move on to some more challenging warm-up routines:

• Example 8: Create a circuit training workout with stations for cardio, strength, and flexibility exercises.
• Example 9: Implement a dynamic warm-up routine that includes movements specific to the upcoming practice drills.

Real-world problem:

Imagine your team has a game scheduled in two days. Design a warm-up routine that focuses on both physical readiness and mental preparation for the upcoming match.

Answer Key:

• Example 1: Jogging, dynamic stretches
• Example 2: Jump rope, high knees, butt kicks
• Example 3: Dribbling, shooting form practice
• Example 4: Passing, catching drills
• Example 5: Agility ladder drills, cone drills
• Example 6: Relay race, "Simon Says"
• Example 7: Bodyweight exercises circuit
• Example 8: Circuit training with cardio, strength, flexibility
• Example 9: Dynamic warm-up with specific movements

1. Problem 1: Calculate the total number of layups made by the team in a warm-up drill where each player takes 10 shots.
2. Answer: If there are 12 players on the team, the total number of layups made would be 120.
3. Problem 2: Determine the average time it takes for each player to complete a dynamic stretching routine that lasts for 15 minutes.
4. Answer: If there are 15 players on the team, the average time per player would be 1 minute.
5. Problem 3: Calculate the total distance covered by the team during a 5-minute jog around the court, with each player running at an average speed of 6 mph.
6. Answer: The total distance covered by the team would be 600 yards.
7. Problem 4: Determine the total number of push-ups completed by the team during a strength-building warm-up exercise, with each player doing 20 push-ups.
8. Answer: If there are 10 players on the team, the total number of push-ups completed would be 200.
9. Problem 5: Calculate the total time spent on a team-building exercise where players have to solve a basketball-related puzzle in groups of 3, with each group taking 10 minutes to complete the task.
10. Answer: If there are 5 groups participating, the total time spent on the exercise would be 50 minutes.
11. Problem 6: Determine the number of laps run by the team during a conditioning drill where each player completes 5 laps around the court.
12. Answer: If there are 14 players on the team, the total number of laps run would be 70.
13. Problem 7: Calculate the total number of jump shots made by the team during a shooting drill, with each player taking 15 shots and making 60% of them.
14. Answer: If there are 20 players on the team, the total number of jump shots made would be 180.
15. Problem 8: Determine the total distance covered by the team during a defensive footwork drill that requires players to shuffle back and forth across the key for 10 minutes.
16. Answer: If each player covers 20 feet per minute, the total distance covered by the team would be 2000 feet.
17. Problem 9: Calculate the average heart rate of the team after a high-intensity interval training session, where players alternate between sprinting and jogging for 20 minutes.
18. Answer: If the average heart rate of each player is 160 bpm, the team's average heart rate would also be 160 bpm.
19. Problem 10: Determine the total number of free throws made by the team during a free throw shooting competition, with each player taking 5 shots and making 80% of them.
20. Answer: If there are 18 players on the team, the total number of free throws made would be 72.

1. Start the warm-up session with a light jog around the court to get players' blood flowing and muscles warmed up.
2. Follow up with dynamic stretching exercises such as leg swings, arm circles, lunges, and high knees to improve flexibility and reduce the risk of injury.
3. Incorporate agility drills like ladder drills, cone drills, or shuttle runs to improve players' footwork and quickness.
4. Include basketball-specific warm-up activities like dribbling drills, passing drills, and shooting warm-ups to help players focus on fundamental skills.
5. End the warm-up routine with a team huddle to build camaraderie and set the tone for the practice session.

• Game 1: Simon Says Warm-Up
  Instructions:
  1. Designate one student as the leader (Simon) and the rest as players.
  2. Simon will call out various warm-up exercises such as jumping jacks, high knees, or arm circles.
  3. Players must only perform the exercise if Simon says, "Simon says, do jumping jacks."
  4. If Simon calls out an exercise without saying "Simon says," and a player performs the action, they are out.
  5. Keep playing until one player is left standing or set a time limit for the game.
• Game 2: Relay Race Warm-Up
  Instructions:
  1. Divide students into teams of equal size.
  2. Set up a relay course with cones or markers for each team.
  3. Assign each team member a different warm-up exercise like running, skipping, or bear crawls.
  4. The first player from each team must complete their warm-up exercise and tag the next player to start.
  5. The team that finishes the relay race first wins the game.
• Game 3: Musical Warm-Up
  Instructions:
  1. Create a playlist with various upbeat songs.
  2. Have students spread out around the court or designated area.
  3. When the music plays, students must perform a designated warm-up exercise like jogging in place.
  4. When the music stops, students must freeze in place.
  5. Anyone caught moving after the music stops is out, and the game continues until one player remains.