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.
Categories
Aerobic
Level 1: Forward run with backward zig-zag side shuffle
Level 2: Forward run with backward zig-zag carioca
Level 1: Skipping: forward/backward
Level 2: Skipping: sideways
Level 1: Forward run progressing speed
Agility
Level 1: Single-leg hops: forward/backward
Level 2: Single-leg hops: side-to-side
Level 1: Squat jumps
Level 2: Skate jumps
Strength
Level 1: Front plank on elbows
Level 2: Front plank on elbows with alternating leg lifts
Level 1: Side plank on elbow
Level 2: Side plank on elbow with torso rotation
Level 1: Nordic hamstring curl
Level 2: Nordic hamstring curl
Level 1: Walking lunges with torso rotation (forward and backward)
Level 2: Walking lunges with arm and knee lifts (forward and backward)
Level 1: 3-D lunges
Level 2: Side lunges with arm circles
Balance
Level 1: Single-leg balance with torso rotation
Level 2: Single-leg balance with ball roll
Level 1: Single-leg balance with squat pass
