As a beginning coach, I ignored warm-ups and uses two half-speed ball dribbling drills as a warm-up for more intensive activities in practice. When I to Sweden as a professional coach women's basketball team, were the players' warm-ups married and could not work without a long warm-up. When I practiced with the club men's team, I felt like more than half of the practice was a warm-up. I agreed, in a certain way with my team, we came to our practiceTime and players jumped rope for 5-10 minutes before the grandstand as our warm-up and then we made a submaximal drill on the farm before in our practice.

In our first game, our opponents spent 25 of the allotted 30 minutes warm-up before the game with a basketball. Later in the season, I saw another player go through an extensive plyometric pre-game warm-up. While criticizing the American players in Europe for their defensive deficiencies, defensive footwork, the Swedish playersimpressed me. We proceed normally assume that a foreign-born players with its skilful footwork footwork developed by playing football, but when I talk about my experiences abroad, coaching, it seemed as if before the game and practice routines focused on footwork and led to its development.

The following season, when I prepared to practice and practice routines, I conducted a series of warm-ups begin practice: focus on footwork drills, and jumping ability. Coaching for women who practice before theJumping and agility program is an attempt to increase performance and injury, as researchers believe, women can reduce the risk of ACL injuries caused by a small plyometric routine.

I use three general warm-up routines: (1) Jump Rope "(2) stations, or (3) plenary dynamic warm-up (Carioca, backwards running, jumping, lateral bounding, high knees, butt occurs and high / current skips) . Our warm-up now takes 10-15 minutes.

Warm-up Stations

If our stationWarm-up, we jog, coaster brake and carioca. Since we have 10 players, we work in pairs. Our focus is on quick changes of direction and the first step to teach speed.

Station 1: Mirror Drill (15 seconds, rest for 15 seconds, 15 seconds)

We get most of our on-ball defensive posture and movement through this exercise and later in 1v1 drills. The players face each other and one player starts as the offensive player and one as the defender. The offensive player will move sideways,try and stay on the defensive players, face to face. The offensive player goal is to create space between the two of them, while the defender tries to stay within the width of the body of an offensive player.

Station 2: Mikan Drill

The first player goes for 30 seconds and then comes the second player. Drill practice baby hook shots. Start under the basket with his left foot and step on the right side with your right hand to shoot, grab the ball from the net to keep the ballover their shoulders and step on the left side of the rim with his right foot, shooting with his left hand. Further.

Station 3: Jump Squats

Squat and jump as high as possible, swinging his arms high into the air. You can concentrate on a soft landing, so they land correctly from a vertical jump and absorb the force of the impact into the muscles of the legs, not only in the quadriceps and knee. Squat to a half squat, with the underside of the thighs parallel to the ground beforeJumping.

Station 4: x-Lay-ups

Make as many lay-ups in 30 seconds and then switch. Start by dribbling one elbow, and try a lay-up. Rebound, and run to the other elbow, dribbling, and try to make a lay-up from the other side. Continue for 30 seconds.

Station 5: Partner Shooting

Player 1 Player 2 opens and closes off. P2 catches, shoots, and follows her shot. P1 is directed against the host and moves, moves continuously and demand the ball. To P1 and P2 will Competitionsshot. Partner shooting for a minute.

Station 6: McHale Drill

Left hand tips ball constantly against the back wall while the right hand picks up the network (RIM). Do six and you move to the right. Right hand tips ball against wall, while the left hand uses the network (RIM). Repeat on the left side for a total of 18 tips. Switch partner.

Station 7: T-Drill with 2 ball dribbling

Align the T-Drill with stem 5-7 meters apart in the shape of a T.Start at the base of the T and Sprint forward while dribbling two balls. Shuffle to the left cone, then to the right cone, and finally back to the crossroads. Back pedal on the base of the T. Go shoot three times. The other player practices stationary two-ball drills at rest.

These exercises provide a quick fast-paced warm-up, requires little instruction and ensures the players sweat. Our focus is always fast through the drill: players sprint from station to stationdrill and practice with the intensity in each. The warm-up focuses on ball control (6 a.m. to 7 p.m.), rapid changes of direction (1 a.m. to 7 p.m.), Goto (3 a.m. to 6 p.m.) and shooting (2, 4 a.m. to 5 p.m.), training a variety of skills in short time.

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