The practice of incorporating a dynamic warm-up routine for youth basketball players for ages 9 and up has become common practice. However, there is wide variance in what is actually performed. As coaches we want our dynamic warm-up routine to be simple and efficient. Below, based on our literature review, are common concepts to incorporate in a dynamic warm-up along with two sample routines. These routines could be done in a hallway or commons area prior to the assigned start of practice to allow greater efficiency of valuable gym time.
What to include for a 5-10 minute basketball dynamic warm-up:
After performance of a dynamic routine we recommend at the start of your practice plan performing non-live basketball specific drills at increasing intensity to further engage the basketball specific musculature and nervous system. Such drills could include ball handling, pivoting/footwork, finishing at the rim, passing, shooting, or progressive transition work up and down the floor with no defense involved (on air).
Example of an evidenced based dynamic warm-up routine:
The most extensive and researched dynamic warm-up out there currently:
If you are a youth coach or organization that is looking for what is currently considered the best researched and evidence based practice for a dynamic warm-up routine then we recommend the FIFA 11+Kids (link to manual). This program, performed two times per week, has been shown to significantly reduce injuries in football (soccer) players as well as improve physical performance. One drawback is the program takes 20 minutes to perform and for basketball we recommend not doing exercise 7 (roll over) based on the hardness of a gym or hallway floor compared to a grass surface.
Written by Katie Larson, PT, SCS, CSCS