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HOW TO WARM UP BEFORE A BASKETBALL GAME BY STEVEN LE TECHNICAL COMMUNICATION

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Table of Contents Introduction......................................................................Pg 3 Areas of the Body to Focus On........................................Pg 4 List of Material and Equipment......................................Pg 5 Directions...........................................................................Pg 6-10 Troubleshooting................................................................Pg 11 Cited sites for pictures………………………………..…Pg 12

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Introduction There are instructions with everything that you do in life. Instructions help you make sure that the thing that you are doing is done right and helps to avoid any kind of injuries and also helps get things done the first time. The instructions on how to prepare for a basketball game can help play well and avoid any kinds of injuries that could occur while playing. Following these instructions to help your body stay loose, so when playing a basketball game you won't incur a cramp and/or pull a muscle. These steps to prevent injuries take about 5 to 10 minutes to complete. By doing so this will help you play better and stay loose, having a cramp or pulling a muscle can be very painful and could take days, weeks, or even months to heal depending on what kind of injury you incur.

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Areas of the body to focus on The main areas of the body that need to be concentrated on are: back, arms, thighs, calves, and ankles

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List of Material and Equipment When Warming up before a basketball game there is only one thing you really need, that would be a basketball.

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Directions 1.) Change into basketball uniform or some type of basketball gear. Topically shorts, cutoff shirt/jersey and basketball shoes

2.) Stretch all of the necessary areas: back, arms, thighs, calves, and ankles. - When stretching your legs, this would include thighs and calves. You would bend forward and try your best to touch your toes, hold for about 10 to 15 seconds. This will help stretch your thighs.

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- When stretching out your calves, you would stand facing a wall or something stationary and put your foot on the wall/stationary object and push the top of your foot against the wall, hold for 10 to 15 seconds and then switch to the other foot.

- When stretching out your ankles, you would sit in a chair and rotate your ankle in a circler motion, do this for about 10 to 15 seconds then switch ankles.

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- When stretching out your back you need to lie on your back. Then you need put one side of your leg over the other, making sure that your back is still flat on the ground, hold for about 10 to 15 seconds then switch to other side.

- When stretching up arm, you will need to put your arm against a wall and lean your body in and hold that for about 10 to 15 seconds and then switch arm.

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3.) After stretching get a basketball and start doing drills such as layup drills, and jump shot drills. Then shoot around before the game starts. - When doing layup drills, the team would have to form a line on each side of the goal and one side will be doing the lay ups and the other side will be doing the rebounding. This helps you be more accurate on lay ups and rebound the basketball. - When doing jump shot drills, the team will form the same way as in the layup drill but instead of doing lay ups, you would shoot jump shots, this would be inside the three point line.

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- After doing those drills, a minute or two before the game starts just shoot around and get the feel of the ball.

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Troubleshooting There are times in a game when you get a cramp or pull a muscle of some sort, even after stretching before the game. If this occurs, make sure that you just don't sit down; you need to stretch out the area that is cramping. This will help that muscle stretch out and become loose again. Make sure that you drink plenty of water to help your muscles stay hydrated; this will also help to avoid any cramping. If having any trouble with the exercises please refer to Directions portion of the Instructions and if still having trouble please contact me at (405) 600- 8422 or via email sle@mail.snu.edu

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http://mails.forwards4all.com/health-guide.html

http://www.ohsbcad3.org/

http://www.coachesclipboard.net/LayupDrills.html

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http://www.wisconsinsportsacademy.com/

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How to Warm Up For a Basketball Game