准备是最重要的事情。训练及比赛前进行适当的暖身对于你的表现会有正面的影响。这份篮球暖身的菜单结合了Stationary及Movement的训练。肌肉活化及动态伸展促进血液流向篮球运动主要会使用到的肌群。这个暖身将提升运动表形并减少受伤的风险。
以下是一个15分钟的篮球暖身菜单，动作之间是没有休息的情况下进行。
第一阶段：Stationary and Movement
1. Jumping Jacks: 10 reps
2. Seal Jacks: 10 reps
3. Front stationary lunges: five each leg
4. Jumping Jacks: 10 reps
5. Seal Jacks: 10 reps
6. Side Lunges: five each leg
7. Jumping Jacks: 10 reps
8. Seal Jacks: 10 reps
9. Reverse Lunges: five each leg10. Pogo Jumps for height: two sets of 10 reps
11. Forward Skips for height: half court and back
12. Wideouts: two sets of 15 reps
13. Side Shuffle: half court and back
14. Backward Cycle: half court and back
第二阶段：肌肉活化(Muscle Activation)
1. Single Leg Glute Bridge: 10 each leg
2. Supine Leg Raise: 10 each leg
3. Alternating Arm and Leg Supermans: 10 each side
4. Prone Scorpions: five each side
5. Quadruped Forward Hip Circles: 10 each leg
6. Quadruped Backward Hip Circles: 10 each leg
第三阶段：动态伸展(Dynamic Stretching)
1. Walking Leg Swings: half court and back
2. Backward Hip External Rotation with Skip: half court and back
3. Run with 80% effort: full court (80%力来跑全场)
4. Single Leg Groiners : five each leg
5. Run with 90% effort: full court (90%力来跑全场)
6. Gate Swings: 10 reps
7. Run with 95% effort (95%力来跑全场)
上面的动作及名称，山姆伯伯就不做翻译及解释了，动作不了解的朋友，可以找有经验的朋友或教练来讨论，Youtube也可以找得到动作的影片啰。
文章来源：山姆伯伯工作坊
