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    Assignment PE

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    Savagee z
    The document provides examples of both dynamic and static stretching exercises that are useful for basketball. It lists and describes several dynamic stretching exercises like hamstring scoops, knee hugs, quad pull, straight leg kick, and forward lunge with rotation that engage movements to improve range of motion and activate muscles. It also lists and describes several static stretching exercises like the standing hamstring stretch, standing quad stretch, butterfly, and calf stretch that are recommended for the cool-down phase to increase flexibility by holding stretches for 20-30 seconds.

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    Assignment PE

    Uploaded by

    Savagee z
    12 views3 pages
    The document provides examples of both dynamic and static stretching exercises that are useful for basketball. It lists and describes several dynamic stretching exercises like hamstring scoops, knee hugs, quad pull, straight leg kick, and forward lunge with rotation that engage movements to improve range of motion and activate muscles. It also lists and describes several static stretching exercises like the standing hamstring stretch, standing quad stretch, butterfly, and calf stretch that are recommended for the cool-down phase to increase flexibility by holding stretches for 20-30 seconds.

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    The document provides examples of both dynamic and static stretching exercises that are useful for basketball. It lists and describes several dynamic stretching exercises like hamstring scoops, knee hugs, quad pull, straight leg kick, and forward lunge with rotation that engage movements to improve range of motion and activate muscles. It also lists and describes several static stretching exercises like the standing hamstring stretch, standing quad stretch, butterfly, and calf stretch that are recommended for the cool-down phase to increase flexibility by holding stretches for 20-30 seconds.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    12 views3 pages

    Assignment PE

    Uploaded by

    Savagee z
    The document provides examples of both dynamic and static stretching exercises that are useful for basketball. It lists and describes several dynamic stretching exercises like hamstring scoops, knee hugs, quad pull, straight leg kick, and forward lunge with rotation that engage movements to improve range of motion and activate muscles. It also lists and describes several static stretching exercises like the standing hamstring stretch, standing quad stretch, butterfly, and calf stretch that are recommended for the cool-down phase to increase flexibility by holding stretches for 20-30 seconds.

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    Name: Christine Natividad Block 2 BS Psychology

    Static and Dynamic stretching examples in basketball

    Dynamic Stretching

    This type of stretching aids in a greater range of motion, speed, and agility. Your body is
    prepared for basketball by engaging in dynamic warm-up activities that involve movements that
    improve body awareness.

    Hamstring Scoops

    Start with hands and palms up. Point toes up with heels planted in the ground, reach down and up
    making a scooping motion with each step. Make sure to keep your back flat. This exercise helps
    stretch your hamstrings and calves.

    Knee Hugs

    Pull up from the knee and ankle, hugging the knee and coming up on your toes. Alternate each
    leg. This exercise stretches your glutes and helps activate the calves when coming up on your
    toes.

    Quad Pull

    Pull your leg up behind you (same hand, same leg) reaching up with the opposite hand and
    holding for 1-2 seconds. Take a step and switch legs. This exercise stretches the quads.

    Straight Leg Kick

    Hold hands out in front and kick one leg up in the air. Repeat alternating legs with each step.
    This exercise stretches the hamstrings and calves while also activating the hip flexors.

    Forward Lunge with Rotation

    Extend arms out in front, lunge forward and twist to side with knee up. This exercise stretches
    and activates the hip flexors while also helping with knee stability and improving knee pain.

    Side Lunge

    Lift knee up, lunge to the side, and come back to center. Repeat. Keep chest up, back flat. This
    exercise helps activate the glutes and increase knee stability while also stretching the groin and
    abductors.
    Walking RDL

    RDL is short for Romanian Deadlift. Reach forward with arms, extending 1 leg out behind and
    keeping back straight. Take a few steps forward and repeat. This exercise helps with hamstring
    strength and flexibility as well as glute strength and activation.

    Side Shuffle

    Perform running motion laterally while raising your opposite hand with your opposite knee. This
    exercise helps you move laterally while getting the hip flexors warmed up and increasing
    “proprioception” or awareness of the position and movement of the body.

    Lateral Bounds

    Stand on your right foot with your knee up. Using only the right leg, jump to the left side landing
    on the left foot. This will help with glute activation and ankle & knee stability.

    Static Stretching

    Static stretching can be done by moving a muscle to the end of its range of motion and holding
    for a specific period of time - typically 20-30 seconds. This is an effective way to increase
    flexibility. Remember - these should only be done after a workout during the cool-down phase
    because static stretching may limit your body’s ability to react quickly.

    LOWER BODY:

    Standing Hamstring Stretch

    Bend forward, hinging at the hips, letting arms hang in front towards your toes. This exercise

    will stretch your hamstrings.

    Standing Quad Stretch

    While standing, bend your knee back by grasping your ankle with one hand. This exercise will

    stretch your quads


    Butterfly

    Bring your feet together and let your knees fall to the floor. This exercise will stretch your

    groin.

    Calf Stretch

    Start in a pushup position, drop your heel to floors. This exercise will stretch your calves.

    Upper Body

    Cross Arm Stretch

    Reach one arm across the other and hold

    Low Back Stretch

    Put right leg behind left, reach across and up with right hand and hold.

    Forward Step & Reach

    Starting in push up position, bring right foot up to right hand, lift right hand and look

    https://nbpa.com/grassroots/blog/stretching-tips-keys-to-a-proper-warm-up

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