This is part 2 of the series on how to run a [tag]basketball summer camp[/tag]. In this post, I provide some tips on putting together your daily [tag]basketball drills[/tag] schedule. I also provide advice on warm up and stretching routines.
The daily [tag]basketball camp[/tag] plans are broken into 4 sections: Warm-up, Stations, Group Activity, and Scrimmages. It’s important to progress through the day following that order, building up towards scrimmages at the end of the day. Mix in basketball drills and [tag]basketball plays[/tag] as much as possible.
Don’t forget to allow for frequent water breaks, especially if you are running an outdoor camp with hot weather.
Warm-Up & Stretching
The reason to stretch young athletes is to begin good training habits. Therefore, emphasis should be placed upon developing a consistent routine, rather than which individual stretches are performed. Although the order of stretching is probably not very important, establishing a consistent routine (i.e., doing the same stretches in the same order each day) is important.
Stretches are most effective (and less likely to cause injury) when the muscles are already warmed-up. An increase in core body temperature increases the pliability of muscles and tendons. Therefore, before you begin the stretching routine, let the players do some individual shooting or laps around the gym to warm up.
Keep in mind the seven cardinal rules for stretching:
1. Warm up before you stretch
2. Stretch before and after exercise
3. Stretch all muscle groups that will be involved in the activity
4. Stretch gently and slowly
5. Never bounce or stretch rapidly
6. Stretch to the point of tension and discomfort, never pain
7. Do not hold your breath while stretching: breathe slowly and easily.
Begin the routine with some simple, slow joint rotations:
1. Ankles and Knees: hands on knees; knees bent; rotate knees in a circle in one direction 5 times; repeat in the opposite direction
2. Hips: stand straight; hands on hips; rotate hips in exaggerated fashion in a circle in one direction 5 times; repeat in the opposite direction
3. Torso: stand straight; lock hands in front of body; bring hands forward so they touch the chest; use arms to twist body in one direction (try to look at something behind you and hold the position for 5 seconds); repeat in the opposite direction;
4. Shoulders: stand straight; Right arm extended straight up and Left arm at side; rotate arm in a circle in one direction 5 times; then repeat in the opposite direction; repeat for Left arm/shoulder
5. Neck: stand straight; rotate head in exaggerated fashion in a circle in one direction 5 times; then repeat in the opposite direction
6. Lunge (stretches calf muscles of the front leg and the quads of the rear leg) Stand straight up and extend (lunge) the right foot forward as far as possible. The toes of both feet need to be pointed forward. Bend the right knee slightly while keeping the truck upright. The left heel needs to stay on the ground. Hold for 15 seconds. Repeat with left foot extended.
7. Toe Touch (stretches hamstrings) Stand straight up with feet shoulder width apart and the toes of both feet pointed forward. Bend forward and touch toes (if a player cannot touch her toes with the knees unbent, let her bend her knees first and then slowly straighten her legs as much as possible). Hold for 15 seconds.
8. Groin Stretch (stretches adductors and quads) Stand straight up with feet double shoulder width apart and the toes of both feet pointed forward. Keeping the right leg straight, bend the left knee and try to sit on the left heel. Hold for 15 seconds. Straighten up. Repeat for left side.
9. Standing Quad Stretch (stretches quads) Stand straight up. Put left hand on a partner’s shoulder. Grab the right ankle with the right hand and pull upwards toward the buttock, keeping the knees together, the hips rotated forward, the trunk fully upright and the standing foot pointed forward. Hold for 15 seconds. Repeat for left side.