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Neuromuscular programs are gaining more and more momentum as great injury prevention tools as well as performance enhancement strategies. We’ve particularly seen this in football, with the FIFA 11+ program used for injury prevention with significant reduction rates in both male and female football players. This is particularly seen in those injuries that are thought to be preventable, non-contact injuries. We’re starting to see growing evidence in other sports with great programs developed such as the Netball KNEE program being developed in recent years.

Performance enhancement is one of those big keys that we all want to see from our programs. Firstly, if injury prevention isn't performance enhancement, then we don't know what is. Having the greatest number of available players for any team during a match is certainly a plus! Some studies have shown increases in dynamic balance and agility.

Below is an example of a neuromuscular warm-up program we have put together to help prevent injury and get our basketballers ready for training or the game ahead! There are many examples and other options we can put into this. Plus, we can make it more individual specific based on previous injuries.

Warmup:

Focus on good technique.

Each is done to half court with jogging back to the baseline.
Aerobic Activity
RUNNING - 4 x half court
BACKWARD RUNNING
- Short steps
- Long steps
GRAPE VINE / CARIOCA
DEFENSIVE SLIDE – 3 step pivots
- 1 x slower, 1 x faster
HIGH KNEES
HIGH KNEES SIDEWAYS
HIGH HEELS

Dynamic stretches
LUNGE walking with trunk rotation
SUMO SQUATS
ARABESQUE + SINGLE LEG SQUAT
OPEN/CLOSE GATE
LEG SWINGS at baseline – 5 forward/back, 5 side each leg
CALF BOUNCES (like skipping) at baseline – 20 repetitions

Movement preparation
JUMP & LAND - Double Leg (x 3) and Single Leg (x 2 each leg)
HIGH SKIPPING
CHANGE DIRECTION - 3 step forward
BOX JUMP (X) on spot + JOG to half 50 %
SQUAT JUMPS (rebound jumps) (x 2) + JOG to half 50 %
DEFENSIVE SLIDES - 4 steps then CLOSEOUT/BALL TRAP + jog to half 50%
RUN - 75% of max
RUN - 90% of max


Download our basketball warm-up program by clicking the button below!

Basketball warm-up program



If you have any questions or need help regarding a basketball related injury or setting up a basketball neuromuscular warm up, call to book in today on 4356 2588, or book online with the button below!

Book an appointment online!


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