Before basketball game workout

It is the same when you are lifting weights, your body goes into repair mode after breaking down the muscle fibers and replacing them to become stronger. Sprain, pull or tear in the muscle or ligaments can cause tightness. Working through scar tissue in some injuries can be challenging and take time, both dynamic and static stretching work to help loosen the stiffness around the joints and muscles.

When I tore my ACL in my knee and had to get surgery, a lot of physiotherapy was needed. I had to really stretch my muscles around the knee to work through the scar tissue and the swelling.

No surprise when you are sitting all day reading my blog, you then get up to get yourself something to eat your muscles can feel tight and ache. Once you start walking around then the blood starts to flow in those joints and limbs and you start to feel better. Sometimes no activity can cause you to be inflexible, you sit in office chair all day months and years go by and you can barely get your heel to your butt when performing a quad stretch.

Many studies are out there that suggest static stretching before exercise actually makes the muscle weaker before lifting weights or playing sports that involve explosive movements.

This study by The National Library Of Medicine done in suggests avoiding static stretching until after the workout or exercise. It just makes total sense to play when your body is sweating and ready to go as opposed to static stretching which can tire the muscle. Another study I have read on the subject of static stretching before exercise was to perform static stretching one hour or more before your basketball game.

By the time the game would start your body would have recovered from the static stretching and ready to go without feeling the effects of a weak muscle.

I highly recommend a dynamic stretching routine before a basketball game and a static stretching routine after. It just makes sense to get the body warmed up and moving before a game anyway so dynamic is the way to go.

I read several years ago, although I can not remember where or if it was backed up by research that the only static stretching exercise you should do is a hip flexor stretch before a competition, which I still do today and no negative effects.

I actually feel more explosive doing it with a bounce to my step. Many believe stretching helps prevent injury risk, but a study is out that suggests the opposite to be true that stretching provides no advantage to preventing injuries at all. A study by the National Library Of Medicine done suggests that stretching has no beneficial effect on injury prevention in sports that involve explosive movements based on strong evidence of their research. Sports involving bouncing and jumping activities with a high intensity of stretch-shortening cycles SSCs [e.

If the participants of these sports have an insufficient compliant muscle-tendon unit, the demands in energy absorption and release may rapidly exceed the capacity of the muscle-tendon unit. This may lead to an increased risk for injury of this structure. Consequently, the rationale for injury prevention in these sports is to increase the compliance of the muscle-tendon unit. Recent studies have shown that stretching programmes can significantly influence the viscosity of the tendon and make it significantly more compliant, and when a sport demands SSCs of high intensity, stretching may be important for injury prevention.

This conjecture is in agreement with the available scientific clinical evidence from these types of sports activities. In contrast, when the type of sports activity contains low-intensity, or limited SSCs e. Therefore, stretching and thus making the tendon more compliant may not be advantageous. This conjecture is supported by the literature, where strong evidence exists that stretching has no beneficial effect on injury prevention in these sports.

If this point of view is used when examining research findings concerning stretching and injuries, the reasons for the contrasting findings in the literature are in many instances resolved. Another study suggests that long-distance runners who static stretch before running had slower times than those who did no stretching at all. This study was on behalf of Runnersworld. The new paper, published in the Journal of Strength and Conditioning Research, looked at 10 highly fit male runners who were averaging at least 20 miles a week in their training.

Before a treadmill test run, they either sat quietly for 16 minutes or did 16 minutes of static stretching exercises. They then ran for 60 minutes on the treadmill—the first 30 minutes at a relaxed pace, and the last 30 minutes as fast as they could.

With stretching, they covered an average of 5. Without stretching, they ran 6. Eight of the 10 runners performed better without stretching; one performed better with stretching; and one performed essentially the same under both conditions.

On average, the stretchers hit a max heart rate 5 beats per minute higher than the non-stretchers in the final 30 minutes. In other words, the stretchers were working harder but covering less distance. Why is this study important as a basketball player?

Basketball players run 1 to 3 miles a game, and if you are playing every day you can easily run a half marathon a week. In conclusion research backs that static stretching before activity may not be the best option because it tires out the muscles necessary for optimal performance.

So save static stretches for after your workouts and games and do dynamic stretches pre-game. What is Dynamic Stretching? Dynamic Stretching Routine This is just a sample dynamic stretching routine that I usually do, before workout and games.

Ankle Rolls If your sitting down grab an ankle and rotate it in circles to the right ten times and then rotate it to the left ten times. If your standing, pick an ankle and get on the balls of your foot you want to roll.

Use the ground as support and rotate left 10 times and right ten times repeat. Repeat 2 to 3 sets. Walking Lunges Stand feet shoulder-width apart. Step into a lunge by taking a big step forward with the heel hitting the ground first.

Do not let the knee go past the toes. Make sure the back knee gets low to the ground. Stand up and take another step with the other leg and get into a lunge position with the other leg. Repeat 5 to 10 times each leg for 2 to 3 sets. Notes: If needed take a couple of extra steps to get into lunge position for each leg. Squats Stand with your feet slightly wider than shoulder-width apart.

With your hands on your head, and feet pointed out to open up the hips. Lower down by bending at the hips to parallel, then return to starting position. Lateral Hip Swings Stand arms-length away from a wall, extend your arms and place your hands on the wall.

Artificial sweeteners. You maybe heard of Rod Strickland, a former NBA guard, who enjoyed consuming hot dogs before and during the games… Strange diets may have worked for them, but for most of you — poor nutrition is suffocating your game. The best basketball pre-game meal will allow the player to maximize his abilities.

Sport coaches, athletes, and parents often feel that athletes should avoid lifting on game days, for fear that they will be too tired to compete at a high level. We have found, however, that correct and consistent weight training on game day can help to improve performance. Pre- game meals should also be pretty bland as to not upset the stomach. Take a step forward with your left foot while bringing up your right heel to your butt.

Grab your ankle with your right hand and pull towards your butt and hold till you feel a stretch briefly. Take a step with your right foot and do the opposite with your left now. Complete 5 to 10 reps with each leg for 2 to 3 sets. Without getting too technical, creatine helps the body generate more energy, which is why taking it before a workout seems to be the best method… Athletes who benefit most from creatine supplementation include those who play basketball, tennis, football and hockey, to name a few.

Drinking before , during, and after exercising or an event is the best way to stay hydrated. Don't wait until you're thirsty. Water is the best choice. Fruit juice mixed with water is another refreshing drink. Oranges provide this type of quick energy source. That's why you always hear bodybuilders talking about eating or sucking on oranges before a workout.

Aside from providing a solid source of simple carbohydrates, oranges are packed with vitamin C and electrolytes. Bananas and apples are also excellent options if oranges are not to your liking. These should leave your body primed for excellent performance early in the morning! Rice Cakes and Whey Protein Icing: Mix 1 scoop of whey protein with a drizzle of water and stir until viscous. Spread atop a few rice cakes. Categories: Basketball drills , Playing basketball , Basketball players.

Content Video answer: The perfect basketball pre-game routine with coach alan stein Top best answers to the question «Should you workout the day before a basketball game» FAQ.

FAQ Those who are looking for an answer to the question «Should you workout the day before a basketball game? Should you workout before a baseball game? Should i eat before a basketball game? Former Jordan trainer Fred Whitfield notes that before practice sessions focused on light weights, quick reps and agility work and avoided heavy lifts.

That plan was designed to alleviate the concerns of practicing or playing basketball directly after the workout. According to Emma, the best way to make a decision regarding lifting is to see how individual players respond to strength training. Emma notes that some athletes like Jordan can immediately play with no ill effects, while others need 48 hours to recover from a heavy lifting session. It is important to monitor muscle soreness which can affect flexibility and movement on the court.

Emma suggests even substituting weightlifting for regular practice at times so players have more time to recover before basketball skill activities. Based in Harker Heights, Texas, Timothy Onkst has been writing about sports, fitness and health since His articles have appeared in a variety of publications including "Texas Roundball" magazine, Yahoo Sports, Fox Sports and other websites.