ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Basketball Stretches That Make Players Better Scorers and More Athletic

Updated on March 26, 2011

There are a lot of footwork drills and workout programs that help player’s increase their speed and quickness, but the easiest and possibly most productive method is simply proper stretching. It is a vital part of the development of your player’s physical development. If your players are more flexible then they will be faster, quicker, and have better jumping ability. The purpose of stretching is to increase the range of motion in all of the major muscle groups and help prevent injuries. The problem with a lot of stretching programs is they don’t incorporate stretches that “fire” the muscles. A program should include stretches that warm-up the muscles and prepare them for the movements they will be making. The following are some guidelines to follow and a brief stretching program that will make your players better and you better at coaching kids basketball.

Basketball Stretching Guidelines

  • Warm-up before you stretch by increasing the blood flow to every major muscle group
  • It’s not a race.  Take it serious and don’t rush through it. Stretching is an important part of preparing the player’s body and should be taken seriously.
  • Players should concentrate on each stretch and extend each stretch to help increase the range of motion of each muscle.
  •  Breathe normally and don’t hold your breath
  •  Have stretches that warm-up the hamstrings, lower back, groin area, quads, and Achilles area

Dynamic Flexibility Program

Each of the following stretches are performed on the move by starting on a baseline and stretching while walking to half-court.  After stretching to half-court the players will jog to the other baseline and come back doing the same stretch.

1. High Knees (Hamstrings)

This is basic running form while bringing the knees up around the waistline.  Keep your feet moving as fast as possible and your ankles, knees, hips and shoulders facing forwards.

2. Butt Kicks (Quads)

Similar to high knees except you keep your thighs perpendicular to the ground while kicking your heels up towards your butt. Be quick and keep ankles, knees, hips and shoulders in alignment.

3. Pointers (Hamstring / Lower Back)

Keeping your left leg straight (and right leg bent) and left foot pointed upwards, reach down with your right hand to try to touch your left toe. Then take a step and repeat on the other side.   

4. Knee Hugs (Hamstrings / Lower Back)

While walking forward, hug your left knee into your chest, then step and repeat on the right leg, continuing with alternate legs.

5. Lunges Twist (Hamstrings / Lower Back)

Step forward with your left leg into a lunge position (ankles, knees, hips and shoulders facing forward, torso upright) twist your torso and touch your right elbow to the left knee.  Repeat with a right leg lunge, twist, and touch left elbow to the right knee.  Continue with alternating legs.    

6. Carioca (Hips / Lower Back)

Moving laterally to your left, cross your right foot in front of your left, then step with your left, then cross your right foot behind the left and repeat. Aim for as much hip rotation as possible and keep those feet moving fast.

7. Straight Leg March (Hamstrings / Lower Back)

Keeping your left leg straight, kick it up in front of you as high as you can, trying to touch the fingertips of the opposite arm then repeat with the right leg.

8. Over The Fence (Groin)

Facing half-court, raise your left knee as high as possible and rotate it behind you as if you were trying step over an imaginary fence. Repeat on the right leg and continue with alternate legs.

9. Alternating Side Lunges (Groin)

Face the sideline with your left foot on the baseline.  Lunge out with the right leg, stretch toward the floor, and pivot on the right foot.  Bring left leg around and repeat with the left leg.  Continue with alternate legs.

10. Explosions

Face half-court and take a step with the right foot and jump with arms stretched up like shooting a lay-up.  Come down and step with left foot and repeat.  Be sure to jump upwards and not skip. 

11. Wall Pushes (Achilles / Calf)

Face the wall and position your right foot ahead of the left and lean towards the wall. Place your forearms against the wall and keep the left heel on the ground and pull your torso toward the wall. Repeat with the left leg forward.


    0 of 8192 characters used
    Post Comment

    • Reynold Jay profile image

      Reynold Jay 

      7 years ago from Saginaw, Michigan

      This is what I needed! I bet I cn get my score up a big bunch! I enjoyed this very much. You have this laid out beautifully and it is easy to understand. Keep up the great HUBS. Up one and Useful. Hey! I'm now your fan!


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)