A proper warm-up routine is one way to reduce injuries such as pulled or torn muscles. Warming up is designed to raise the body temperature and induce a slight sweat. A short jog around the floor, or some of the full-court passing drills can suffice. However, the warm-up should include stretching, particularly stretches that concentrate on the Achilles, groin, hamstring and quadriceps.

GROIN STRETCH
Sitting down on the floor, bring the bottoms of your feet together. To the extent possible, bring your knees down toward to the floor. As with all stretches, never force the knees to the floor or use quick movements. The idea is to slowly stretch the inside of the legs near the groin.

HAMSTRING STRETCH
Lie on your back with one knee bent and your foot on the floor. While keeping the other leg straight, lift the leg into the air. Reaching up with both hands, grab the back of the knee and slowly pull the leg toward the body as far as possible without straining. Then repeat with the opposite leg.

QUAD STRETCH
Face down on the floor with the right hand under the right ear, take the left hand and reach back to lift the left leg. The foot of the leg should pull back towards the left buttocks. Repeat with the opposite leg by turning the head to the right and placing the left hand under the left ear. Reach back with the right arm to grab the ankle of the right leg and pull toward the right buttocks.

CALF STRETCH
Facing a wall, lean forward placing the palms of both hands on the ball. Put right foot slightly in front of the left shoulder length apart. Lean into the wall keeping the right foot flat. The heel of the left foot should be slightly raised, which allows the thick band behind the ankle – the Achilles tendon – to stretch. Repeat stretch with the other foot.

Table of Contents

•
 Player's Guide: Introduction


•
 Player's Guide: Section 1
PLAY HARD HAVE FUN


•
 Player's Guide: Section 2
Interacting With Your COACH


•
 Player's Guide: Section 3
Understanding Your PARENTS’ Expectations


•
 Player's Guide: Section 4
Practice, Practice, PRACTICE


•
 Player's Guide: Section 5
WHO PLAYS WHERE


•
 Player's Guide: Section 6
The Importance of TEAM PLAY


•
 Player's Guide: Section 7
Practicing Good SPORTSMANSHIP


•
 Player's Guide: Section 8
HEALTH AND FITNESS


•
 Player's Guide: Section 9
HOME TRAINING


•
 Player's Guide: Section 10
WARMING UP


•
 Player's Guide: Section 11
GETTING YOUR MIND READY FOR THE GAME