Souths Basketball
Stretching Program
Static Basketball Stretching Exercises
What's a static stretch? Very simply, a stretch that you hold in place for a fixed period of time. (As opposed to
dynamic stretching, which we'll get to in a moment)
It's a good idea to hold your stretches for about 15 to 20 seconds or so. Ease into each one slowly until you
feel a good stretch. Don't push until you feel pain; just get a good, comfortable stretch.
Do each 15 to 20 second exercise three times. It's important to be on a consistent stretch exercise regimen.
Do it 5-7 times per week.
Right Leg Straddle
Stand in a straddle position with your knees bent slightly and your toes pointed out at 45°. Bring your chest
toward your right knee by bending slowly from the waist and being sure to keep your back straight. Do this
until you feel a comfortable tension in your hamstring. Your hamstrings, gluteal and lower back (erector
spinae) will be stretched.
Middle Leg Straddle
Stand in a straddle position with your knees bent slightly and your toes pointed out at 45°. Bend forward from
the waist and touch your hands to the floor in front of you; back straight. Do this until you feel a comfortable
tension in your hamstring. Your hamstrings, gluteal, lower back (erector spinae) and thigh abductors (thigh
muscles that spread the legs apart) will be stretched.
Left Leg Straddle
Stand in a straddle position with your knees bent slightly and your toes pointed out at 45°. Bring your chest
toward your left knee by bending slowly from the waist and being sure to keep your back straight. Do this until
you feel a comfortable tension in your hamstring. Your hamstrings, gluteal and lower back (erector spinae) will
be stretched.
Side Lunge
Stand in a straddle position, face forward, slowly lean to your left while keeping your back straight and your
feet at 45°. Try not to lean forward. Keep your left knee from moving past your left foot as you point the toes
of your right foot upward. Hold this for 15 seconds, switch legs then repeat the stretch exercise twice more.
This will work on your hamstring and thigh abductors.
Groin (seated)
Your groin is the area inside the top part of your legs. Sit down with your knees bent outward and bring the
bottom of your feet together. Perform this stretch exercise by moving your knees toward the ground.
Supine Hamstring
Begin by lying on your back with both legs bent. Bring your left leg toward your body and keep it straight by
holding it with both your hands. Hold like that for 30 seconds and then do the other leg. Also helps the calves.
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Lying Knee Hug
Lie down with your shoulders flat against the floor, legs straight and bring the small of your back in contact
with the floor. Pull your left knee up to your chest and stretch the gluteal and lower back. Hold 15 seconds,
stretch the other leg, and then repeat twice.
Sitting Piriformis Stretch
Lie down on your back so your back and shoulders are touching the floor. Cross your left leg over your right
knee so your left ankle rests on your right knee and pull your right leg slowly forward. Hold 15 seconds, and
then do with the opposite leg. Stretches the hip and gluteal.
Lying Crossover
Lie on the floor with your legs extended out to the sides, lift up your right leg and lower it across your body so
it rests close to your left hand. Keep your shoulders flat. Hold 15 seconds, and then stretch with your left leg
and repeat twice. Stretches the gluteal, obliques and erector spinae.
Sitting Hip Rotation
Sit with your back as straight as possible and keep your left leg straight as you twist your body to the right and
place your right hand behind you. As you do this, cross your right leg over your left leg. Use your left arm to
push gently push your right knee until you feel your torso and hip being stretched. Hold 15 seconds, switch
legs and repeat twice. Stretches the gluteal, erector spinae (lower back) and spinal rotators.
Lying Quadriceps
To stretch the muscles on the front side of your legs above your knees, start on your stomach with your legs
spread apart just a bit. Bend your right knee back, reach back with your right hand and move your leg toward
your back. Hold 15 seconds. Do the same with the left leg, then repeat twice.
Standing Quadriceps
While standing, balance with your left hand on a wall, grab your right foot near the toes with your right hand
and pull your leg back to stretch the quads. Hold 15 seconds. Do the same with the left leg, then repeat twice.
Forward Lunge
Stand, then lunge forward with your right foot while being sure to keep your knee from going beyond your
foot. Stretch your hip flexors and quadriceps by pushing the hip of your straight leg forward. Hold 15 seconds.
Do the same with the left leg, then repeat twice.
Calf
For this exercise stretch, start by facing the wall and leaning forward with both hands on the wall. Stand with
your feet shoulder width apart and your left foot in front of your right foot. With the heel of your left foot just a
bit off the ground, keep your right foot flat on the ground and lean forward to stretch your calf muscle. Hold 15
seconds. Do the same with the left calf, then repeat twice.
You can stay in this position and also stretch your Achilles tendon (the thick band behind your ankle). While
bending your right knee slightly, lift the heel of your right foot. Do the same with the opposite leg.
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Dynamic Basketball Stretching Exercises
We mentioned dynamic stretching earlier. Dynamic stretch exercises are said to "wake muscles up" so they're
ready for much harder work. This type of basketball stretching helps you transition from static stretches to
actual competition. It helps further your range of motion.
Joints
Start with your hands on your hips. Rotate your head in a circle to loosen your neck muscles. Do this in both
directions. Then move your upper body in circles, both with your hands on your hips and with your arms
extended out to your sides. This will loosen your hip muscles. Do the same with your wrists and ankles.
Now move your feet about shoulder width apart, keep your feet on the ground and move your knees in a
circular motion. This will loosen the muscles located around your knees
Leg Swings Forward and Back
Support yourself on a wall or rail with your right shoulder perpendicular to the support. Swing your leg forward
so it's close to parallel with the floor, making sure your trunk and lower back are rigid and don't bend. Your
knee should be bent slightly. Now swing a controlled backward swing. Be careful, swinging the leg too hard
may result in injury. Perform 10 reps, switch legs, and then repeat. Works your hamstrings, gluteal and hip
flexors.
Leg Swings Side to Side
Stand about 3 feet from a solid object (wall or rail), knees bent slightly and swing your right leg out to your
right side. Now swing your leg across your body to the left until your feel a stretch in your hamstring. Check
that you are minimizing the amount of movement through your lower back. Perform 10 reps, switch legs, and
then repeat. Works your hamstrings and abductors.
High Knee Step
Alternately drive both knees in a high upward motion toward your chest. As you do this, bend the arm on your
straight leg side and swing the other arm behind you. These should be aggressive arm movements. Keep your
heels down and toes raised upward. March about 20 yards, then repeat.
High Leg Reach
Start performing the "High Knee Step" exercise. When your knee comes to the high point, extend your leg
outward, then finish by aggressively extending your leg back down.
Alternate this dynamic stretch exercise with both legs as you move forward about 20 yards or so. Then repeat.
Grapevine
While you move laterally, swivel your hips so your right leg crosses over your left leg. Next, side-step with your
left leg then cross your right leg behind your left leg. Do this quickly about 20-30 yards, then go the other way,
leading with your other leg.
Backward Stride
Run backward. Make sure each step is extended. Stride. Do this about 25-30 yards, then repeat.
Heel Kicks
Run forward aggressively, flexing your knees and trying to touch your gluteal with your heels. Keep your toes
pointed as you move your heels toward your gluteal. Keep your thigh perpendicular to the floor. Do this about
20 yards and then repeat.
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