1, kneeling forward and swinging left and right: at the beginning of warm-up, swing left and right. Kneel forward with the ball and rotate your arms left and right. This action helps to improve the flexibility inside the hip joint.

2. Kneeling forward, holding high and pulling sideways: In the spying step, lift the basketball and move to the kneeling leg. Stretching and lateral bending are helpful to increase the extensibility of hip flexors in hind legs.

3. Stretch greatly: When doing this action, keep your spine straight, stretch your hand greatly at the same time, and move your eyes by hand.

4. One-legged dribbling: Put one strap at the ankle and the other above the knee. Dribble with one hand/change direction. The purpose is to activate hip strength.

5, the three threats of stretching: the spine is straight, and the feet are balanced while stretching. Keep stretching 10 second, and practice 3 times on each leg. Proper gluteal muscle activation and warm-up will reduce the occurrence of genu valgus, femoral/tibial internal rotation and contralateral pelvic descent.

6. Core activation: Start from the action posture, go to the free throw line, and resist the pulling force from the other end of the rope. After reaching the free throw line, keep the action back to the original point. Start from the same position as above, except that after reaching a certain point, stop and move the ball back and forth for 5 rounds. Exercising core strength can provide stability during arm/thigh movement.