As an initial coach, I ignored the warm-up and used half-speed two-ball drilling machines as a warm up for more intense exercise activities. When I moved to Sweden to train a women's basketball team, the players married their warmth and could not work without a longer warm-up time. When I was practicing with the club's men's team, I felt that in practice more than half was warm-up. In a sense, I agreed to my team: we arrived before the practical time and the players jumped the rope for 5 to 10 minutes as they warmed up and then made an al-maximal drill in the court.
In our first game, your opponent uses basketball 25 minutes before the game lasts 30 minutes. Later in the season I watched another player pass through an extensive plyometric pre-game warm-up. While Americans challenge European players for defensive gaps, Swedish players have been impressed by defensive footwear. It is generally assumed that a foreign-born player has played foot footage with experienced footwork, but as I reflected on my experiences abroad, it seemed as if their play and practice were focused on footwork and their development  Next season, training sessions and practical I've done a series of warm-up exercises to start exercises: drilling machines that focus on footwork and bouncing skills. Coaching Women's Exercise Batting and Agility Program is an attempt to increase performance and reduce injury, as researchers believe that women can reduce the risk of ACL damage through small plyometric routines
I use three general warming methods: ( 2) station, or (3) full court dynamic warm-up (carioca, backward, delimitation, lateral delimitation, high knee, impact and high / power jumps). Our warm-up takes 10 to 15 minutes.
When warming up at our station, jogging, backstroke and karioca. Since we have 10 players, we work in pairs.
first Station: Mirror Drilling (15 Seconds, Rest for 15 Seconds, 15 Seconds)
We learn most of our ball defender and movement on this drill and later on 1v1 drills. Players are facing each other and one player starts the attacking player and one is the defender. The attacking player moves sideways and the defending player strives to face-to-face. The attacking player is aiming to create a space between the two while the defender tries to stay on the edge of the attacking player's body.
2nd station: Mikan drill
The first player takes 30 seconds, then the second player goes. The drill practices the baby-hook shot. Begin under the basket and exit your left foot on the right to shoot with your right hand; Grab the ball out of the net, hold the ball over your shoulder and move right with your right leg and shoot with your left hand. Continued
3. station: jump rocks
Scramble and jump to the highest possible level, swinging the arms in the air. Focus on slow landing so that they can drift away from the vertical jump and absorb the force through the muscles of their legs, not just the four-speed and knee joints. Walk semi-squatting with the bottom of the thighs parallel to the ground before jumping
4. Station: X-Lay-up
Within 30 seconds complete the setup and then turn it on. Start one of your elbows, dripping and experimenting with a build. Turns back to the other elbow; gather and try to settle down from the other side. Continue for 30 seconds
5. Station: Partner Take
Player 1 passes to Player 2 and closes. P2 catches, shoots and fires. P1 disputes the shot and moves, moves continuously and calls the ball. P2 goes over to P1 and the races are fired. The partners shoot for a minute.
6th Station: McHale drill
With the left hand, the ball is backed up on the back, while the right hand seizes the net. Make the six and turn right. Right hands ball against the back, while the left hand grabs the net (rim). Repeat from the left side a total of 18 tips. Switch Partners
Station 7: T-Drill 2 Ball Dribbling
Set the T-Drill with cones at 5-7 feet in T-shape. Start T base and sprint forward while holding two balls. Move it to the left cone, then to the right cone and finally return to the intersection. The rear pedal goes to T base three times and rotates. The other player is resting on fixed bipolar drills.
These fast drills provide fast-paced warm-up, which requires little instruction and provides players with sweat. Our focus is fast drilling: the players sprint from the station to the train station and practice the intensity in every drill. The warm-up is focused on ball control (6 and 7), speed swing (1 and 7), jump (3 and 6) and shot (2, 4 and 5).
Source by SBOBET