Warm-up time is going to vary depending on what level you play on. I’m going to give you one of my routines that I’ve used on game days to build up confidence and a rhythm before tip-off, by taking my self through game time motions and seeing the ball go in. You can choose to lower the amount of makes and time of each workout if your time is limited before the game. Players who go through pre-game warm ups with a purpose normally are the players who are most consistent. Being a consistent player puts you in a position to stay on the floor.
(This warm-up shouldn’t take more than 20 minutes)
Two ball, ball handling. (stand in place,knees bent, back straight, 30 seconds each. Go through each drill 3 times)
Pound both balls at the same time **below the knees
Alternating dribbles **below the knees
4 pounds standing straight up, then 4 pounds **below the knees
(**Make 4 Free-throws before the start of your lay-up routine)
8 makes from left and right wing.Start two steps inside of the 3 point line.
1 dribble/1 big step / High floater off the glass (left and right)
2 dribbles spin floater
1 dribble/ jump stop/ floater.
(**Make 4 Free-throws before the start of your Form shooting)
Form Shooting/Jumpshot/Free Throws
Go through each shooting routine 2 times. On the second time take two steps back.
One hand form shooting/5 makes on the left/ right block and 5 feet right in front of the basket.
Two hand form shooting from the same spots.When you’re going through the shooting motion be sure to have your shoulders relaxed. The power comes from your legs.
Start 4 steps outside of the Left/Right block. One big dribble forward/ be sure to have good balance/raise up and shoot. When you’re doing your off the dribble form shooting,make sure you cover ground with your one dribble to the basket. When you raise up work on your jumpshot make sure you jump straight up and straight down.
(Make 4) 3 point shots from 4 different spots on the court. You should take your 3 point shots from the spots that you normally take them from in the game.
Once you’re done make 10 shots from the foul-line. You should be very warm now. Its time to sit down and stretch until going through the team warm up.