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Warm Up and Stretching for Injury Prevention

Here are a few warm up drills and stretches to help get you get game ready. Properly warming up and stretching helps you perform better and reduces the chance for injury! Athletic trainer Madison M. demonstrates the warm-up activities below.

 

 

Overhead Squat to Calf Raises

Start at the baseline of the basketball court. Raise your arms over your head and perform a squat. Be sure your knees don’t go over your toes. Hold the squat for 2-3 seconds. Raise from the squat, drop your arms, and immediately go onto your tip toes. Hold for 2-3 seconds. Perform this 8-10 times.

 

Toy Soldier to Quad stretch

Start at the baseline of the basketball court. Keeping your left leg straight, kick it up in front of you halfway and try to touch your opposite arm’s fingertips. Repeat with the right leg. Perform this down to half court. Turn around at half court and head back to where you started. On the way back to baseline, kick your left leg behind you, grab your left ankle with your left hand to stretch the front of your leg (quad). Repeat this with your right leg and alternate down to the baseline. This is an excellent way to warm up and stretch your quads and hamstrings.

 

Knee Hugs

Start at the baseline. While walking toward half court, hug your left knee into your chest, then step and do the same thing with your right leg. Keep repeating to half court, turn around, and head back to the baseline. This is a great way to loosen up your glutes and hips.

 

 

Step Slides

Start at the baseline. Assume a low athletic position with your feet slightly wider than shoulder-width. Slowly step with your lead leg while keeping the body in a low position. You should stay low and keeping a minimum of six inches in distance between the feet upon returning to the original position. This is similar to a "defensive slide", but slower. Feel the stretch!

 

 

Sprint Warm Ups

Start at the baseline. From baseline to half court, start your sprint as a jog and slowly begin to increase your speed. About halfway to half court, explode to 100% effort. Run through half court, drop your butt, and intentionally slow yourself down. Perform this 1-3 times.

 

 

 

Hydration

Hydration is essential for ALL athletes of ALL sports. Even a 2% dehydration level can decrease performance. It is important that you consume fluids all day, not just around your workout or game. 
 

Pre-Exercise


2-3 hours before practice and games: 16-20oz fluid (approximately one bottle water or sports drink)
10 minutes before practice and games: 5-10oz fluid (water or sports drink)  

 

 

More Information on Heat Illness and Hydration

 

During Exercise 

  • Very individualized to athlete’s sweat rate, but a general rule is 5-10 oz water or sports drink every 15-20 minutes. 
  • After one hour of exercise, make sure you are consuming some sports drink for carbohydrates.
  • If it is extremely hot and humid, rely more on a sports drink to ensure adequate carbohydrates and electrolytes (sodium, chloride, potassium). You may also need to drink a greater quantity.

 

POTENTIAL Effects of Dehydration 

  • Muscle cramps, tears, pulls, strains

  • Nausea 

  • Dry mouth

  • Increased muscle soreness 

  • Joint pain
  • Lightheadedness or headache 
  • Increased time needed for recovery
  • Heat exhaustion/heat illness
  • Decreased performance
  • Heat stroke 
  • Fatigue
  • Susceptibility to colds and sickness 

 

Ways to Measure Hydration Levels 

  • Urine color: Urine should be a "lemonade" color; if it looks like apple juice, it may be a sign of dehydration. 

  • Body weight: Weigh yourself pre- and post-exercise to determine how much fluid is needed to rehydrate your body adequately.

 

Nutrition

Food is fuel for both physical and cognitive performance. Timing of meals and fluids affects energy levels, performance and recovery.

 

More information about nutrition for injury recovery and performance

 

 

Sleep and Rest

Sleep is one of the body’s most important biological functions with roles in performance, cognition, learning, development and mental and physical health. This is especially vital to health and function, especially among student athletes who need to be at top performance physically and mentally

 

Are you struggling to sleep?

Eight hours is the recommended amount of sleep for someone aged 17 to 22 for optimal health and function. One way to get better sleep is to create the ideal sleep environment, which is cool, dark and comfortable. Remove any distractions, such as electronics, bright lights and noise. Contact your medical provider if you’re experiencing problems sleeping or if you think you have a sleep disorder.

 

More information about sleep and performance

 

 

NATA is the premier professional association for athletic trainers.

Athletic trainers (ATs) are highly skilled health care professionals who work with your organization to advise on and execute plans to address issues such as emergency and preventative care, environmental conditions, facility and equipment safety, and other sports- and job-related matters. ATs can help your school, business or community organization better oversee injury prevention, assessment, treatment, and rehabilitation.

 

Learn more about NATA, ATs and their role

 

 

a Big thank you to the ORGANIZATIONS below for their support of youth athlete safety