Do warm-up exercises before playing basketball. If you don't do warm-up exercise before playing basketball, it is easy to cause accidental injuries such as muscle strain and achilles tendon strain. Playing after warming up can reach the best state of the players and reduce the occurrence of accidental injuries.

Warm-up exercises are as follows:

First: jogging to warm up.

First of all, doing warm-up exercise is not a rigid process, and everyone can do it according to their own preferences, surrounding conditions and their own conditions. Jogging is a good choice. You don't need to spend a lot of energy when running. Just run around the playground, warm up your body and get into the state as soon as possible, feeling a little hot or sweaty. Especially in winter, let your body run quickly, just like starting a car in winter. Only through warm-up and exercise can you effectively protect the car, and so can our bodies.

Second: movable joints

It is also necessary to do some necessary stretching exercises. Can move the wrist and ankle, knee joint and hip joint. These joints are used a lot in basketball, so you can avoid getting hurt in sports by moving them fully. Wrist and ankle movements: legs apart, shoulder width apart, toes pointing to the ground, doing positive and negative turns. At the same time, put your hands up and move your wrists in small circles as much as possible, and then repeat the above actions with your other foot. Knee joint activity: put your hands on your knees and make small turns back and forth. Hip joint activity: pinch the waist with both hands and rotate the hip joint back and forth.

Third: run back.

Turn-back running can also make us quickly enter the state, make our bodies sweat a little, adapt to the sports ground, exercise leg muscles, and help protect the knee joint.

Fourth: Sports with the ball

First of all, dribble the ball and let yourself find the feeling of the ball. No matter where you play football, the feeling of the ball is very important, especially for defenders, controlling the ball is more important. Make yourself have good coordination and get into the state quickly in the last game or sport.

Secondly, practice passing with another partner, keep passing and catching the ball, and find a good feel and tacit understanding with your teammates.

Third, shooting and layup training is an unguarded training at first. First find your own shooting feeling, make yourself confident and get into the state quickly in the game. Then, someone defends training, shooting and layup. You can train in your own way, but the defensive pressure should not be too great and you should not consume too much physical strength.