Week 3 Preparation

Week 3:

Bam Jam: Preparation for Game Day sponsored by St. Luke’s Men’s Health.

How are you feeling? Stronger? Faster? Taller? Keep up the good work!

We’re going to talk a little about two types of stretching this week.

Stretching is important! It helps keep our bodies flexible and moving fluidly. If you don’t have stretching in your workout schedule, you’re not getting the most out of your workouts and you’re not at your top playing abilities. Flexibility is affected by age and gender (among other factors), so is especially important as we mature, but it is important at any age!

1. Static stretching
2. Dynamic stretching

1. Static Stretching- stretching without movement. You stretch a muscle (or group of muscles) to its farthest pain-free point and then holding that position 30-60 seconds. Ease into it, a stretching sensation and pain are two different feelings so don’t confuse the two.

Static Stetching will:

• Increase flexibility
• Increase range of motion
• Derease your chance of injury

When to use static stretching. When you have tight, sore muscles and/or after practice. Keep in mind, muscle soreness is not necessarily a bad thing but you want to work the soreness out in order to keep progressing your fitness and performance level.

You need to treat joint soreness differently than muscle soreness. Joint pain can be a sign of injury, which you don’t want to push through. If a nagging pain is not improving and it’s affecting your practice, call me for a free sports screen and one of our ATCs will evaluate what’s going on. Our goal is to keep you playing safely, now and the years to come.

So, if a muscle feels tight, stretch it statically but don’t overstretch, and hold 30-60 seconds.

2. Dynamic stretching- what you want to do before practice or games. It prepares the body for physical exertion and optimal sports performance.

Dynamic stretching will:

• Improve explosive power moves.
• Increases range of movement, blood and oxygen to your muscles.
• Improve your performance.
• Decrease your chance of injury.

Dynamic Stretching- stretching that involves movement as you move the width of a basketball court.

• Simple leg, arm and trunk motions (with or without the ball) that gently bring you to your full range of motion (ROM).
• Start with small motions and end with big ones, gently propelling your muscles towards their maximum ROM.
• Don’t use jerky or forced movements (this may cause injury). 
• Don’t move past the limits of your ROM but you should feel the muscles stretch as you warm up.

There are great routines for stretching. Here one you can try:

There is a lot of controversy about stretching but one thing to keep in mind is.....a prgram with consistant dynamic and static stretching will make you a better player and increase your longevity and the court.

Week 2 workout

Week 3 workout 
 

Yours in Sports,

Lorie Allison, LAT, ATC

St Luke’s Sports Medicine

208.484.0730

Week 2 Preparation

Week 2 workout courtesy of St. Luke's

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BAM Jam: Preparation for Game Day brought to you by St. Luke’s Men’s Health

By now you should be doing some type of activity 3-6 days a week to prepare for BAN Jam. It just feels good to get out there and move! You don’t have to take a long time but you have to be consistent to make changes in your fitness level. Get your body ready to play! We are going to add some core strengthening to the program we started last week.

Why train the core, you ask?

• Strength and power moves begin at the core.

• Improve performance- Good core strength will help your jumping ability as well as your balance, agility and endurance.

• Injury prevention- Basketball can be a rough game and nobody likes to be injured. Stabilize with core strength and decrease you chance of injury.

Core strength will help you hold that screen as well as come off a screen faster and with greater resolve. 

Don’t know what a plank is?

Hold a straight body position, supported on elbows and toes. Brace the abdominals and maintain a straight body line through feet, hips and head. For even better results talk to someone who knows yoga or pilates.

Have a great workout and think about the fun you’ll have at BAM Jam!

Yours in Sports,

Lorie A. Allison, LAT, ATC

Certified Athletic Trainer

Core 2 X :30 seconds

• Plank
• R plank
• L plank
• Plank with your feet on the ball
• Bicycle
• Flutter Kicks-lay on side, repeat other side
• Cross Overs-lay on back-alternate leg on top

Exercise program provided by Kevin Taylor, MS, ATL, ATC. Head Athletic Trainer for the Idaho Stampede

Getting ready for the tourney

You can never be too prepared. And with the BAM Jam tournament just a month away, St. Luke's wants to help you get ready. Here is a great workout that anyone can do to get in shape and be ready to perform their best. And stay tuned for more great workouts!

Week One:  Preparation for Game Day

Are you ready to:

• Improve your acceleration and speed around the court.
• Improve your range of shots and passes.
• Improve your explosive power - in particular your vertical jump.

If you have not been exercising you should check with a physician before starting your program. Build your fitness so you can keep up with the game.

Basketball is about quick bursts of speed. You can improve your ability to move the ball, and to adjust quickly between offensive posture and defensive posture. We start today with a few strengthening and endurance activities and all you need is a ball and your own body weight.

If you haven’t been doing much, start with intervals of 10 seconds for each exercise and build as you get into better shape. Allow 30-60 second rest between exercises.

• Body Weight Circuit  2 x :45 sec each
• Basketball Push-ups (Both hands on the ball)
• Mountain Climbers
• Push-ups
• Wall Sits
• Bench Dips
• Side Lunge
• Basketball Push-up (Left hand on ball, push-up, roll ball to right hand and do another push-up)
• Burpees
• Lunges
• Squat Jumps

Exercise program provided by Kevin Taylor, MS, ATL, ATC. Head Athletic Trainer for the Idaho Stampede