OK, SO WHAT SHOULD I DO?
Starting the warmup with a light 5-10 minute jog to increase the body temperature is never a bad idea. Going on we should proceed with an active, dynamic warm up consisting of an array of multi-directional movements with a focus on lower extremities (hips, legs, feet) with some activation exercises and dynamic stretches. Static stretches should be left for after the training sesison. (Static stretching will be more thoroughly addressed in our Dunk Elite/PrimeStar Sports Academy launching in the coming weeks).
Here is an example of a well balanced active, dynamic warm-up.
This is just to give you an idea of what a dynamic warm up is and in what manner and sequence it is to be done in. You don’t have to be doing every single exercise demonstrated every time. You can definitely keep it shorter but I would advise to go through this whole sample dynamic session once, just to experience for yourself what it feels like to be really properly warmed up.
After your dynamic warm up, a short (5-15 minutes) basketball game is a very good way to get some more ‘aggressive’ work in and get your body in the gear for all out, maximum effort jumping. An alternative is to do a couple of medium-intensity sprints, gradually working your way down on the distance (example: starting with 2x 150m, then 1x 100m and 1x 60m).
To wrap up this blog post I’d like to encourage all of you who are reading this to really try this approach, take warm up more seriously and actually start doing it religiously not only to promote a healthy, injury-free activity but also help you perform better and get more out of your dunk/jump training sessions.
Keep flying high and stay tuned.