Additional information
Become a better player!
Injury prevention exercises and load management can reduce the number of injuries.
The young basketball player
Young basketball player can increase their risk of injury by spiking their training loads. This often happens when they start sport specialization in school, which adds on to their current training load.
Proper jumping and landing technique
Learning how to jump and land with a proper technique can reduce your risk of sustaining a serious knee or ankle injury. Having fewer injuries can make you a better player!
Exercises
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Y exercise
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Nordic hamstrings with elastic
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Copenhagen adductor short
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Single–leg bridge
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Forward lunge with ball
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2-leg jumps with rotation
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Single–leg balance +
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Box jumps
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The diver
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Nordic Hamstrings
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Copenhagen adductor
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Leg curl
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Single–leg squat
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Single–leg balance +
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Single–leg jump with rotation
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Single–leg forward jump
Rotational strength
Purpose: To improve rotation strength
Stand with your feet shoulder–width apart
Keep your arms straight
Your partner resists while you rotate
Take turns with your partner to rotate
3 x 8–16 repetitions
Side-lying groin strengthening
Purpose: To strengthen the hip adductor muscles
Lie on your side with your top leg bent forwards
Lift the lower leg straight upwards and lower slowly
Perform the exercise slowly
Keep your foot horizontal throughout the exercise
3 x 8–16 repetitions
Side plank
Purpose: To improve hip and trunk strength
Support yourself on your elbow
Your body should be in a straight line
Keep you back in a neutral position
3 x 30 seconds on each side
Pelvic lift
Purpose: To improve low back and pelvis control
Lie on your back with a rolled mat under your pelvis
Place a ball between the knees
Your hips and knees should remain 90 degrees throughout the whole exercise
Slowly lift and lower your pelvis
2–3 x 8–16 repetitions
Squat
Purpose: To develop good squat technique
Keep your feet hip width apart and your back straight
Start the movement from the hip
Keep your knees aligned with toes
Sit down as if you are sitting on a chair
Lift a ball over your head
3 x 8–16 repetitions
Single–leg balance +
Purpose: To improve hip, knee and ankle control
Stand on one leg on an unstable surface
Keep your hip, knee and foot in alignment
Challenge yourself with different ball activities
Include a partner
3 x 30 seconds
Squat jumps
Purpose: To improve knee and ankle stability
Jump up as high as possible
Land softly with your knee bent and aligned over your toes
Get a partner for gently pushes
3 x 8–16 repetitions
Multi-directional lunges
Purpose: Improve knee alignment and movement quality
Perform lunges in different directions
Keep the knee aligned with the toes
Progression: Perform while a partner pushes you unexpectedly out of position
3 x 8–16 repetitions
Y exercise
Purpose: To strengthen the shoulders and upper back
Elevate arms in a Y–pattern
Keep shoulders low
Keep you arms straight
In the end position pull shoulder blades back and down
3 x 8–16 repetitions
Nordic hamstrings with elastic
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Loop an elastic band around your waist
Keep upper body and hips straight as you fall forwards
Use your hamstrings muscles to slow the falling motion
Use your arms to push yourself back to the starting position
3 x 6–8 repetitions
Copenhagen adductor short
Purpose: To strengthen the adductor muscles
Partner holds you above the knee
Keep your body stable, lower and lift the bottom leg
Keep your body in a straight line
Perform the exercise slowly
3 x 8–16 repetitions
Single–leg bridge
Purpose: To strengthen the gluteal and hamstrings muscles
Lie on your back with a ball between your knees
Lift your hips until they are fully extended
Squeeze your gluteal muscles
Keep your body still as you straighten one knee
Progression: Cross you arms over your chest
3 x 8–16 repetitions
Forward lunge with ball
Purpose: To improve hip and knee control
Perform a forward lunge
Lift a ball overhead
Explosively return to the start position
Progression: Step forward onto an unstable surface
3 x 8–16 repetitions
2-leg jumps with rotation
Purpose: To improve hip and knee control in landings
Jump from both legs and rotate 90 degrees in the air
Land softly with your knees bent and aligned over your toes
Progression: Ask a partner to push you in unexpected directions while you are in the air
3 x 8–16 repetitions
Single–leg balance +
Purpose: To improve hip, knee and ankle control
Stand on one leg on an unstable surface
Keep your hip, knee and foot in alignment
Challenge yourself with different ball activities
Include a partner
3 x 30 seconds
Box jumps
Purpose: To improve hip and knee control
Perform 2-leg jumps in different directions
Land softly with your knees bent
Keep the knee aligned with the toes
Be precise - land in the same place every time
3 x 30 seconds
The diver
Purpose: To improve trunk control and hamstring strength
Balance on one leg, with your knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back and opposite leg in a straight line
Raise your arms overhead
Progression: Hold a medicine ball or dumbbell
3 x 5 repetitions each leg
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 8–16 repetitions
Copenhagen adductor
Purpose: To strengthen the adductor muscles
Partner holds you at the knee and ankle
Keep your body stable, lower and lift the bottom leg
Keep your body in straight line
Perform the exercise slowly
3 x 6–8 repetitions
Leg curl
Purpose: To improve control of the hips, pelvis and low back
Lift up your pelvis and extend your hips
Slowly roll the ball towards you by bending your knees
Roll the ball backwards until your knees are extended
Keep your lower back and pelvis stable throughout the movement
3 x 8–16 repetitions
Single–leg squat
Purpose: To strengthen quadricep and gluteal muscles and improve lower limb control
As many repetitions as possible with good control
Keep your knee aligned over your toes
Slowly return to start position
Avoid rotation and tilt of the hips
As many as possible with good control
Single–leg balance +
Purpose: To improve hip, knee and ankle control
Stand on one leg on an unstable surface
Keep your hip, knee and foot in alignment
Challenge yourself with different ball activities
Include a partner
3 x 30 seconds
Single–leg jump with rotation
Purpose: To improve knee and ankle stability
Single–leg jumps
Keep knees aligned with toes
Rotate with every jump
Challenge yourself with 180 rotations
3 x 8–16 repetitions
Single–leg forward jump
Purpose: To improve hip, knee and ankle control
Jump forwards or sideways onto a balance mat
Land softly with your knee bent and aligned over your toes
Look straight ahead
3 x 8–16 repetitions
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Play video
Rotational strength3 x 8–16 repetitions
Play video
Side-lying groin strengthening3 x 8–16 repetitions
Play video
Side plank3 x 30 seconds on each side
Play video
Pelvic lift2–3 x 8–16 repetitions
Play video
Squat3 x 8–16 repetitions
Play video
Single–leg balance +3 x 30 seconds
Play video
Squat jumps3 x 8–16 repetitions
Play video
Multi-directional lunges3 x 8–16 repetitions
