Intermediate · 4 min 30 sec
Basketball Warm-Up
Move your shoulders and legs before your basketball-specific drills.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0130s
Arm circles
Standing · Focus: shoulders, arms.
- 02
30sArm swings
Standing · Focus: chest, shoulders.
- 03
60sKnee hugs
Standing · Focus: hips, glutes.
- 04
60sLateral lunge
Standing · Focus: thighs, hips, glutes.
- 05
30sAir squats
Standing · Focus: thighs, glutes, core.
- 06
60sKnee circles
Standing · Focus: knees, ankles.
Step by step
How to do the routine.
Step 1 · 30 seconds
Arm circles
- Stand tall with your arms out at shoulder height.
- Make small forward circles with both arms.
- Gradually widen the circles as comfortable, then reverse direction.
Keep your shoulders relaxed and avoid swinging forcefully.
For less intensity, use smaller circles and keep your arms lower.
Step 2 · 30 seconds
Arm swings
- Stand with your feet shoulder-width apart and knees soft.
- Open your arms to the sides, then swing them gently across your chest.
- Repeat, alternating which arm crosses on top.
Keep the motion smooth and within a comfortable range.
For less intensity, keep your arms lower and use a smaller swing.
Step 3 · 60 seconds
Knee hugs
- Stand tall with your feet hip-width apart.
- Lift one knee and gently hold it toward your chest.
- Lower your foot and repeat on the other side.
Keep your torso upright and move slowly to stay balanced.
For less intensity, hold behind your thigh and bring the knee in only partway.
Step 4 · 60 seconds
Lateral lunge
- Stand with your feet wide apart.
- Shift your hips back and bend one knee, keeping the other leg long.
- Push through the bent leg to return to center.
- Repeat on the other side.
Keep your feet grounded and move at a controlled pace.
For less intensity, make the step smaller and use a stable support for balance.
Step 5 · 30 seconds
Air squats
- Stand with your feet shoulder-width apart and toes slightly out.
- Push your hips back and bend your knees into a comfortable squat.
- Press through your feet to stand and repeat.
Keep your chest lifted and your knees tracking with your feet.
For less intensity, use a shallower squat and hold a stable support.
Step 6 · 60 seconds
Knee circles
- Stand with feet together and knees slightly bent.
- Rest your hands lightly on your knees.
- Make small, slow circles with your knees, then reverse direction.
Keep your feet flat and avoid pressing down with your hands.
For less intensity, use very small circles and hold a stable support.
Keep moving
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