Warm- Up

Hello! My name is Nazeef. I have been working in BKSP (Bangladesh Krishi Shikha Prothishtan) for 2 years. I have been mainly working in the Basketball Department. I will be working with the students and I will be helping you guys get warmed up. I will warm your whole body up so that you guys do not get any muscle pulls or cramps at the middle of the games. My warm up will consist of different exercises that will get your whole body warmed up.

Exercise 1: Suicides!
The first exercise I am going to conduct will include a lot of running. The first exercise is running suicides. In this exercise the students will be lining up behind the baselines. On this exercise the students have to run to the free throw line and then back to the baseline and then run to the half court line and then again come back to the baseline, after that they have to touch the other free throw line on the other side, come back to the baseline and then touch the other baseline on the other side and then finish by coming to the place where they started. The students are required to sprint through this exercise. This exercise is continuous for and they cannot stop. Purpose: To get students blood pumping and get them going. This will mostly warm up their legs.

Equipments: Not needed Reference: Mr. Adams and Mr. Bennett

Exercise 2: Touch The Ground!

The first stretch the students will be doing is Touch the ground! In this stretch the students have to keep their legs straight and then try to touch the ground with their hands. This stretch will stretch the students Hamstrings and their calf muscles. This will avoid muscle pulls in that area while playing. The students who will not be able to touch the ground have to go as low as they can. Purpose: To stretch the students hamstrings and calf muscles. Equipment: Nothing Reference: Coach Monwar

Exercise 3: Jumping Jacks!

The second exercise is Jumping Jacks! In this exercise the students have to do 20 jumping jacks. This exercise will get the arms warmed up a lot. The arms are needed in Basketball a lot so it can be used to warm up for Basketball. Purpose: To warm up the students hand Reference: Coach Nahid

Exercise 4: Run and Jump!

This game we are going to play now is called Run and Jump! There will be 3 groups consisting of equal no. of students. This will be a type of competition. The players will be lined up at the baseline. On the signal one of the players will run to the other end and jump to touch the wall. Then they come back to the baseline and tag the next person and it continues on like that and the first one to come back gets a 1 minute break.

Exercise 5: Want Water? Make a shot!

This game will be the last warm up. This games purpose is to let the students rest a little and then let them get some water. This game will take place in the basketball court and the students must line up in front of the basketball hoop at the free throw line. Each student will get a shot and if he/she makes a shot, they get to go and have a glass of water; this will stretch their hands and their legs while shooting. This game will allow the students to rest and give them a little bit of final stretches. Equipments: One Basketball Purpose: To give the students a rest and give them a little of stretch while shooting the ball. Reference: Mr. Adams