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Pickup basketball: warm-up and bag

Ten minutes before the game and what to bring, to cut the usual ankle and knee knocks.

23 items · 5 sections · sports, fitness, packing

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Bag (6)

  • Basketball shoes with good ankle support, laces tight
  • Spare pair of socks and a dry shirt
  • Water bottle: about 500 ml for an hour of play
  • Ball, if it is your turn to bring one, and a small pump
  • Ankle tape or a brace if you have turned an ankle before
  • Towel and a small first aid kit

Before you leave (3)

  • Eat a light meal or snack 1 to 2 hours before
  • Check the court booking time and who is bringing what
  • Tell someone if you have a heart or asthma condition; bring your inhaler

Warm-up (10 minutes) (8)

  • 2 minutes easy jog or skipping to get warm
  • Leg swings, 10 each side
  • Walking lunges with a twist, 10 each side
  • Hip circles and ankle circles, 10 each way
  • High knees and butt kicks, 2 sets of 20 seconds
  • Defensive slides across the court, 2 lengths
  • Light jumps, 10 reps, landing soft on bent knees
  • 5 minutes of easy shooting before the game starts

During the game (3)

  • Drink a few sips every break
  • Stop and sit out if a joint twists, or you feel dizzy or sharp pain
  • Check the floor for sweat and wipe wet spots

After (3)

  • Walk for 5 minutes and stretch calves, quads and hamstrings
  • Drink water and eat within an hour
  • Ice and rest any sore joint; see a doctor if it swells or won't take weight

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