1, movable joint
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, move your wrist around a small circle as much as possible, and then repeat the above actions with your other foot.
Knee joint activity: put your hands on your knees and turn back and forth in small circles. Hip joint activity: pinch the waist with both hands and rotate the hip joint back and forth.
Step 2 turn around and run
Turn-back running can also quickly enter the state, let the body sweat a little, adapt to the sports ground, exercise leg muscles, and help protect the knee joint.
Step 3 jog to warm up
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 the body run quickly.
4. Ball sports
Dribble, dribble, find the feeling of the ball No matter where you play football, the feeling of the ball is very important to the defender, striker or center, especially for the defender, controlling the ball is more important. Make yourself have good coordination and get into the state quickly in the last game or sport.
You can also practice passing with another partner, keep passing and catching the ball, and find a good feel and tacit understanding with your teammates.
Then shooting and layup training. It started as an unguarded training. First, find the feeling of shooting and quickly enter the state in the game. Then, it is 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.