Girls Basketball: Dynamic Warm-Up with Resistance BandsThis video demonstrates a dynamic warm up using resistance bands for training high school girls in basketball. It is the second in a series of girls basketball videos utilizing the Myosource Kinetic Bands to gain strength and speed. |
Video Description
Today we are training high school girls basketball for speed strength and conditioning. After the initial warm without the resistance bands, we are going to move in to the next phase, which is a dynamic warm-up with resistance bands (Myosource Kinetic Bands).
We are going through a series of exercises wearing the Myosource Kinetic Bands for this second part of our dynamic warm up. As you can see, this group of high school basketball players are now wearing the Myosource Kinetic Bands right above their knees. This is going to provide resistance in the quadriceps, hamstrings, glutes, hips, and hip flexors as they continue to warm up. We are also adding upper body movement and rotation during this phase to warm up the upper body.
The key here is to go at a nice, steady, slow pace, working through the resistance so we get a good dynamic warm-up. We are also going to move in multiple directions, mimicking some of the moves we are going to perform when we move to the next phases of training. See our complete basketball training workout for more information.
The Myosource Kinetic Bands are challenging the athletes to work through the resistance. We are going to get the blood flowing and fire more muscles to prepare them for the next segment of training.
During the dynamic warm up phase, it is a great idea to challenge yourself by repeating these exercises in a backward motion. Going backwards requires a lot more focus and concentration. Its going help you improve your balance, it's also going challenge your brain to activate your muscles in different ways. We are going to need these patterns of muscle activation when we move into actual sport specific training and at game time.
You are going to need to move backwards, you are going to need to move laterally, you are going to need to change direction quickly, and if we have used these training segments we're going to be more effective during actual playing time.
Side Slide
Targets the groin, hamstrings and glutes. Drop your hips back and stay tall in your chest. Repeat, coming back facing the same direction.
Squat Knee Up
Targets the quads, glutes and hip flexors. Squat to parallel and drive the knee straight up.
Duck Walk
Targets the quads, hips, and glutes. Keep your hips back, chest tall, and stay down in the resistance.
Spring and Back Pedal
Targets the quads, hamstrings, glutes, hip flexors, and calves. Move at a nice steady warm up pace.
High Knees
Targets the quads, hamstrings, glutes, hip flexors, and calves. Explode the knees up at a fast pace but not a race. Keep the core muscles tight.
