GEELONG BASKETBALL PHYSIO WARM-UP GUIDE
Jess Mcdonald- Apr 23
- 4 min read
Supporting Bellarine Storm to Stay Injury Free with Smart Movement & Stronger Athletes
Whether you’re landing hard in the paint, sprinting back on defense, or changing direction at pace, basketball is tough on the body. But smart prep better performance + fewer injuries.
At Move Sports Physio Geelong, we’ve developed a game-ready warm-up & assessment approach tailored to basketball athletes, focusing on mobility, strength, and injury prevention.
Injured? Book in to our Your Free Injury Assessment – Exclusive to Bellarine Storm Players!
At Move Sports Physiotherapy & Pilates – Geelong, we’re offering a FREE Injury Assessment Clinic just for Bellarine Storm players. Whether you're dealing with a niggle, coming back from injury, or just want to check your landing, movement, or strength — this is your chance to get expert advice from sports physios who understand the game.
MOVEMENT WARM-UP – Let’s Get Moving! 🏃♂️✨
These warm-up moves help your body start moving so your joints and muscles are ready for what’s coming next. They should feel good and help with any tight spots or stiffness. It’s all about getting your body loose, warm, and ready to go!
How: On hands and knees, alternate arching and rounding your back
Why: Moves your back
Goal: Prepares your trunk and back for rotation and flexion, reduces stiffness, especially if you have been sitting at school or in the car.
How: Lie on stomach, press hands and lift chest
Why: Opens the front of the body, stretches your lower back
Goal: Counteracts all the time you spend sitting and helps remove any lower back stiffness.
How: Lie on stomach, swing one leg across to the opposite side
Why: Gently stretches hips, spine and shoulders
Goal: Promotes rotational control and flexibility
How: Sit with both knees bent at 90°, rotate legs side to side
Why: Improves hip internal and external rotation, you need this to be in stance and move quickly in defense.
Goal: Prepares hips for shuffles, cutting, pivoting, and side to side movements. It is also really normal to feel tight in the hips - especially if you are growing!
PRE-ACTIVATION – Muscle Switch-On Before the Game 💡💪
These exercises help “switch on” your muscles so they’re ready to work hard. It’s like flipping the lights on before you walk into a room. We wake up the hips, core, and legs so you feel strong, steady, and ready to move with control.
How: On your back, knees bent, lift hips by squeezing glutes
Why: Activates your glutes , lower back and hamstrings.
Goal: Builds glute strength for sprinting, jumping, and slowing down.
How: Mini squat, sidestep with control
Why: Engages glute med and lateral hip, gets these muscles ready for defensive slides.
Goal: Supports knee tracking and side to side movement
How: Stay in a half squat, step diagonally backwards
Why: Loads the glutes and mimics backward court movement
Goal: Prepares for defensive shuffles and transitions
How: Side-lying or standing leg lifts
Why: Targets your hip stablilises and hip flexors - we need these strong so you can power up to the hoop!
Goal: Improves single-leg control (lay ups)
How: Raise onto toes, hold, lower slowly
Why: Warms up Achilles and calves
Goal: Boosts push-off, sprint, and landing strength
How: Jump or rise quickly extending hips, knees and ankles
Why: Rehearses explosive movement
Goal: Switch on your jump mechanics
Basketball Physio ON-COURT DYNAMIC MOVES – Game-Like Activation 🏀🔥
These moves are just like what you’ll do in the game—lunges, twists, and fast feet. They help your body feel quick, ready, and confident. We’re moving fast now to get your brain and body in sync before you hit the court!
How: Step into a lunge, rotate toward front leg
Why: Opens hips and activates core
Goal: Builds control through movement transitions
How: Step one foot forward, sweep hands toward toes
Why: Dynamic hamstring stretch
Goal: Preps posterior chain for sprinting and deceleration (slowing down)
How: Lunge forward, push back to standing
Why: Strengthens lower limbs with dynamic control
Goal: Builds stability for strong first steps
Jump & Land Mechanics – Injury Prevention 101
Jumping is a big part of basketball—but how you land matters even more. These movements help you learn to land with control, keeping your knees, ankles, and hips safe. Practicing good landing technique now can help prevent injuries later, whether you're training or in a game. At Move Sports Physio Geelong, we focus on these key skills as part of our basketball physio approach to help you stay strong, confident, and game-ready.
How: Jump and land with two feet, hips back, knees bent
Why: Teaches safe shock absorption
Goal: Reduces ACL and patella overload risk
How: Hop and land on one leg, stabilise
Why: Builds joint alignment and neuromuscular control
Goal: Trains safe landings during unpredictable play
How: Jump, land, then push into a new direction
Why: Prepares for reactive movement
Goal: Builds power and change of direction strength
Grab Your Free Warm-Up Guide!
We’ve put together a simple, effective Warm-Up Guide designed specifically for basketball performance. Use it courtside or at home — it's all about getting your body ready to move well and play hard.
📄Download it here 👇
Injured? Book in to our Your Free Injury Assessment – Exclusive to Bellarine Storm Players!
At Move Sports Physiotherapy & Pilates – Geelong, we’re offering a FREE Injury Assessment Clinic just for Bellarine Storm players. Whether you're dealing with a niggle, coming back from injury, or just want to check your landing, movement, or strength — this is your chance to get expert advice from sports physios who understand the game.
✅ 1-on-1 screening
✅ Personalised advice
✅ No referral needed
📅 Limited spots available each Monday Night – book now to secure yours and keep your season strong.
