The document provides instructions for warming up and stretching before playing basketball. It recommends starting with a 5-10 minute light jog or jump rope session to get the body sweating. Then it details specific stretches to perform for the hamstrings, back, calves, groin, shoulders, and arms. These stretches involve bending, straightening, and rotating the legs and arms in various positions to gently stretch each muscle group for 20-30 seconds. Proper warmups and stretching can help prevent injuries when playing basketball.

1. By: Pablo Honorato Vicente 3ºA
1
BASKETBALL WARM-UP
Before you do anything, the body needs a warmup, lasting 5-10
minutes. Lightly jog around or jump rope until you start to sweat.
After that is time to stretch your body.
-BASKETBALL STRETCHES
Stretching: Hamstring Stretches:
Your hamstrings are the muscles on the back of your upper legs. Sit on
the floor. Cross your legs in front of you. Slowly straighten your left leg
with your toes always pointing straight up. Keep your right leg bent, with
the bottom right foot against the inner part of your left leg. Lean
forward from the hips until you start feeling your hamstring stretch.
Hold this stretch for 20 seconds. Now switch legs and repeat entire
stretch.
Stretching: Back Stretches:
Lie on your back, legs flat on the ground. Hold your right leg just below
the knee and slowly raise it towards your chest. Keep your leg straight
(or as straight as possible) and your head down during this. Hold for
about 25 seconds. Lower the leg. Switch legs. Repeat. Do this with each
leg 3-5 times.
Stretching: Calf Stretches:
Stand near a wall. Lean your forearms against it, with feet flat
on the ground. Lean your forehead against the back of your
hands while they're on the wall. Bend your left knee, bringing it
towards the wall. The right leg remains straight while doing
this. Start moving your hips forward. You will feel your right
calf stretch. Hold for about 20 seconds. Rise to a standing
position and switch legs and repeat. To stretch your Achilles
tendon, do the above while bending slightly at the knee.
Stretching: Groin Stretches

2. By: Pablo Honorato Vicente 3ºA
2
Sit on the floor. Forming a circular shape with your legs, join the soles of
your feet together and hold them with your hands. Lean your elbows on
the inside of your legs. Lean your upper body forward from the hips.
You'll feel a stretch in your groin. Hold it for 20 seconds, slowly sit up,
and repeat this from the beginning once or twice more.
Stretching: Shoulder Stretches:
Stand up. Put your right hand over your left shoulder. Put your left hand
on your right elbow and pull that elbow toward your left shoulder. You'll
feel your right shoulder stretching. Hold it for 20 seconds. Then reverse
everything and repeat.
Stretching: Arm Stretches
Loosen up your arms/shoulders by sticking them straight out (sideways),
swirl them in small tight circles, make the circles wider and wider until
you're basically swinging your arms in a circle that goes from the floor
around to the ceiling. That should take about 30 seconds. Do this again
but swirling your arms in the reverse direction.