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High school basketball players shooting a basketball

Basketball Neuromuscular Training Resources

About SHREDinjuries Basketball

The SHRED injuries basketball neuromuscular training warm-up program was evaluated in Calgary high school and club basketball teams between 2016 and 2018. Our quasi-experimental study demonstrated that this 10-minute warm-up program was effective at reducing the rates of knee and ankle injuries by 36% compared to the usual standard-of-practice warm-up programs completed by teams.

Within teams performing the SHRED injuries program, there were similar protective effects in teams who had weekly supervision by study personnel as there was in teams who did not have weekly supervision. Coaches from all participating teams attended a 3-hour practical workshop hosted by a research team physical therapist to learn how to deliver the warm-up program.

The SHRED injuries basketball program includes aerobic, agility, strength, and balance exercises. It takes approximately 10-minutes to complete. We recommend performing this warm-up prior to your sport-specific warm-up before all practices and games.

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Categories

Aerobic

Running-based activities to warm up and develop control and technique when changing direction.

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Agility

Landing and change of direction activities to develop power and control.

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Strength

Bodyweight or partner resistance activities to develop strength and control through the lower and upper body.

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Balance

Exercises to develop movement control and stability in the lower body and trunk.

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Aerobic

Forward run with backward zig-zag side shuffle

Level 1: Forward run with backward zig-zag side shuffle

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Forward run with backward zig-zag carioca

Level 2: Forward run with backward zig-zag carioca

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Skipping: forward/backward

Level 1: Skipping: forward/backward

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Skipping: sideways

Level 2: Skipping: sideways

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Forward run progressing speed

Level 1: Forward run progressing speed

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Agility

Single-leg hops: forward/backward

Level 1: Single-leg hops: forward/backward

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Single-leg hops: side-to-side

Level 2: Single-leg hops: side-to-side

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Squat jumps

Level 1: Squat jumps

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Skate jumps

Level 2: Skate jumps

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Strength

Front plank on elbows

Level 1: Front plank on elbows

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Front plank on elbows with alternating leg lifts

Level 2: Front plank on elbows with alternating leg lifts

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Side plank on elbow

Level 1: Side plank on elbow

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Side plank on elbow with torso rotation

Level 2: Side plank on elbow with torso rotation

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Nordic hamstring curl

Level 1: Nordic hamstring curl

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Nordic hamstring curl

Level 2: Nordic hamstring curl

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Walking lunges with torso rotation

Level 1: Walking lunges with torso rotation (forward and backward)

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Walking lunges with arm and knee lifts (forward and backward)

Level 2: Walking lunges with arm and knee lifts (forward and backward)

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4-D Lunges

Level 1: 3-D lunges

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Side lunges with arm circles

Level 2: Side lunges with arm circles

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Balance

Single-leg balance with torso rotation

Level 1: Single-leg balance with torso rotation

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Single-leg balance with ball roll

Level 2: Single-leg balance with ball roll

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Single-leg balance with squat pass

Level 1: Single-leg balance with squat pass

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Single-leg balance with squat pass and jump catch

Level 2: Single-leg balance with squat pass and jump catch

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