Preparation of a Catalogue of Flexibility Exercises for Basketball Players
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
Journal of Advances in Sports and Physical Education
Abbreviated Key Title: J Adv Sport Phys Edu
ISSN 2616-8642 (Print) |ISSN 2617-3905 (Online)
Scholars Middle East Publishers, Dubai, United Arab Emirates
Journal homepage: https://saudijournals.com
Original Research Article
Preparation of a Catalogue of Flexibility Exercises for Basketball Players
Md. Aman Ullah1*
1
Lecturer, Government Physical Education College, Barishal, Bangladesh
DOI: 10.36348/jaspe.2021.v04i05.002 | Received: 22.04.2021 | Accepted: 10.05.2021 | Published: 14.05.2021
*Corresponding author: Md. Aman Ullah
Email: ahbappy7390@gmail.com
Abstract
Flexibility is one of the most important pain-free joint motions that necessary in games and sports. The idea of the
present study was to recognize the nature of flexibility required for the performance of basketball and suggest a set of
exercises to satisfy this purpose. At first, through a literature survey, consulting experts of the field and from the
experience of own contribution in the game for a pretty long period, the exact nature and need of flexibility for the game
of basketball was identified. It was understood that the flexibility of the ankle, hip, shoulder, trunk, and wrist was very
essential for the purpose. The twelve (12) associated muscles around the specified joints were finalized. Eventually, a set
of twelve exercises was prepared as a catalogue for developing the flexibility of basketball payers.
Keywords: Basketball, Flexibility, Exercise, Muscles, Catalogue.
Copyright © 2021 The Author(s): This is an open-access article distributed under the terms of the Creative Commons Attribution 4.0 International
License (CC BY-NC 4.0) which permits unrestricted use, distribution, and reproduction in any medium for non-commercial use provided the original
author and source are credited.
physically demanding sport that usually requires speed,
INTRODUCTION agility, upper and lower body strength, maximal aerobic
Flexibility, as an appearance of physical or strength, and aerobic fitness [14] technical and tactical
motor activity, has a major impact on games and sports skills [15] as dribbling, passing, and shooting [16].
success [1, 2]. The ability to shift muscles and joints During training and competitions, successful athletes
across their entire range of motion is referred to as are expected to make acrobatic and agile movements
flexibility [3]. In the literature, the term flexibility refers through hamstring to quadriceps strength ratio (H: Q)
to the ability to execute movements with a wide [17]. The muscles of the body actively involved in these
amplitude or range of motion [4]. To improve sports activities, and every activity starts with the core
efficiency and minimize the risk of injury, a combined muscles [18]. So, flexibility training is a key factor to
stretching exercises protocol can be used in the various improved players’ fitness and performance. Researcher
muscle of the body [5]. Stretching is the act of applying [19] suggested the coaches should apply flexibility
a tensile force to lengthen muscles and connective exercises in the training programs of basketball players.
tissues to increase a joint’s range of motion (ROM)
(flexibility) [6-8]. Stretching can be achieved in a Stretching routines should ideally be
variety of ways- passive flexibility, active flexibility: determined by the specific needs and requirements of
static and dynamic flexibility. Besides some other terms the sport. To stretch all the important muscles of the
also used general and specific flexibility [4]. According body in 15 minutes, to two to three repetitions of each
to [9], four types of flexibility preparation for athletic stretch held for 10 seconds or one repetition of each
activities are used: static, dynamic, ballistic, and stretch held for 10 to 30 seconds. Repeat the stretch on
proprioceptive neuromuscular facilitation (PNF). the opposite side of the body if necessary. If these best
Notarnicola and his teams describe the combined stretching exercises are either too simple or too difficult
stretching exercise protocols with muscle involvement for you, simply substitute another that meets your needs
for young professional basketball players [5]. Before for the same muscle group or area to achieve the best
participating in competitive sports or athletic activity, results. Static stretches may also be converted to active,
stretching drills are normally used in the warm-up dynamic, or PNF stretches, or vice versa. Asking
schedule [10]. questions of your coach by using the stretches presented
in this article is the simplest way to create your sport-
Basketball is a well-known competitive social specific stretching routine. If you’re a serious athlete,
sport that is played regularly [11-13]. Basketball is a
Citation: Md. Aman Ullah (2021). Preparation of a Catalogue of Flexibility Exercises for Basketball Players. J Adv Sport 85
Phys Edu, 4(5): 85-89.Md. Aman Ullah., J Adv Sport Phys Edu, May, 2021; 4(5): 85-89
stretching for 15 minutes might be the most critical part for attaining maximum benefit. Once the sportspersons
of your workout or performance session. have learned to perform the exercises properly, they
would then the ability to execute them independently.
Even though online databases, offline sources, The following flexibility exercises protocols
and related literature on different games and sports are suggested for the basketball players:
provide a list of flexibility exercises, yet the list is not
comprehensive enough to improve the flexibility of all Feet and Ankles Stretch
the parts of the body. In the present study, an effort has Feet and ankles stretches are used to perform
been made to suggest some of the important exercises four exercises. To begin, stand behind a chair. Lift
for the game of basketball. The researcher’s idea of that yourself on your tiptoes and stand tall. Keep for 5
in case the suggested program of flexibility exercises seconds before letting go. If necessary, use the back of
provided in the article is meticulously followed by the the chair for help. A rep for both legs 10-15 times.
basketball players, their flexibility would enhance to a Standing on one leg is the second option. Repeat the
great extent. Tip-Toe Tense above. Use the chair's back for help. Rep
on both legs 5 times. After that, pose with your feet
METHODOLOGY wider than shoulder-width apart and your legs bent.
The procedure adopted for the selection of Place your hands on your knees. Raise one of your
appropriate flexibility exercises for improving the heels off the ground. Put it down some more. A rep
extensibility of different muscles of the body. Besides, with each foot ten times. Finally, gently rotate the ankle
the criteria followed a selection of flexibility exercises in a wide circle. Repeat the process the other way.
for the game of basketball and exercised selected were Repeat on both feet for a total of ten times [20]. This
easy to perform and could be performed without much exercise increases plantar arch flexibility (sole).
apparatus
Lower Legs Stretch
This study involves the application of library Place yourself in front of a wall in a straight
research i.e. online databases, offline sources, and line. For balance, press your hands on the wall. Place
related study of works of literature. To classify special one foot in front of you and the other behind you. Keep
muscles for developing their flexibility, the body was all heels flat on the floor, straighten the back leg, and
divided into the following twelve parts: Feet and ankles, bend the opposite knee against the wall. Push your hips
Lower legs, Hamstrings, Adductors, Quadriceps, Hips forward so you can feel the Achilles tendon and calf
and gluteals, Lower torso, Upper back, Neck, Pectorals, muscles contracting. Keep for 30 seconds before letting
Shoulders, Arms, and wrists. go. Begin with three sets of ten exercises for each leg.
This exercise improves the flexibility of the Achilles
Even though for each of the twelve body parts tendon and the back of the lower leg. The Achilles
mentioned, numerous exercises can be performed for tendon is a cord that connects the heel to the
the enhancement of their flexibility, yet the researcher, gastrocnemius muscles of the posterior lower leg [21].
keeping in mind the feasibility criteria, has suggested
only one flexibility exercise for each of the body parts. Hamstrings Stretch
In case the coaches and the sportspersons need more For the standing hamstring stretch, subjects
than one exercise for developing flexibility of different were told to face the table of comfortable height with
parts of the body, they may consult specific books on their hips squared, keep an upright torso, raise their
sports mentioned above or have a discussion with sports arms out or on their hips, face straight ahead, and flex
science experts in the area of science of sports training forward at the waist before a hamstring stretch was felt.
for additional assistance. Stretch each leg for 30 seconds three times. The
subjects took a 15-second break in stretches and
Catalogue of Flexibility Exercises separated their leg from the table at this period [22].
With the specific involvement of muscles in The flexibility of the hamstring muscles is improved
the game of basketball, the following exercises have with this workout; earlier authors are recommended this
been suggested for the basketball players. It is essential exercise.
that before performing these exercises the players
should undertake a session of very good quality Quadriceps Stretch
warming up. Exercises should be held for as little as 10 The participants began by doing vigorous
seconds or as long as 60 seconds. The consensus is that static quadriceps stretching in a standing posture with
holding a stretch around 30 seconds is adequate and the knee resting on a soft material-covered chair with a
repeats each stretch 3-5 times. This would prevent back to provide support for the stretch. The opposite
injuries and also at the same time would enable the leg's ankle was grasped by one hand, while the chair
performer to attain optimum stretching of the muscles back was grasped by the other. To achieve hip
involved. At the initial stages of the training program, extension, the participant was directed to press the
the coaches shall very carefully supervise the training to lower leg in the direction of the gluteal area while
make sure that all the exercises are correctly performed simultaneously pressing the pelvis forward. Stretching
© 2021 |Published by Scholars Middle East Publishers, Dubai, United Arab Emirates 86Md. Aman Ullah., J Adv Sport Phys Edu, May, 2021; 4(5): 85-89
was done three times like 30 seconds up for 30 seconds for five to ten seconds, and repeat two to three times
of rest [23]. To effective stretch, the medial sides of more after a short break [27].
your legs are touching, and that your pelvis is rotating
backward (visualize your tailbone being pulled between Neck Stretch
your thighs). This exercise increases quadriceps Bring your chin against your chest while
flexibility. gently bending your head down. Relax and gently lift
your head upwards to look up at the sky. When you feel
Adductors Stretch a stretch in the back and front of your neck, stop. Turn
Sit on the floor with the legs as wide apart as your head to the left side, looking over your left
possible, forming a wide "V" shape. Don't overdo this shoulder, and again to the right side, looking over your
position to prevent joint strain. For a certain individual, right shoulder once more. Bend your neck gently and
merely sitting in this position is enough to spread their try to touch your left ear to your left shoulder, and then
inner thighs. If you need more stretch, lean forward do the same with your right ear to your right shoulder.
from your hip joints, keeping your back straight. When Stop until you feel a stretch in your neck on the right
you get up, keep your back straight and, if any, use your and left sides. Keep each position for 20 seconds, then
hands to press against the floor for support. Try to relax return to the starting position and repeat four times
and stay there for another 5-10 seconds. Again, just go more. Each exercise should begin with your neck in a
as far as you can without being hurt or uncomfortable midline position. Your head should not be turned
[24]. The flexibility of the adductor muscles is upward, backward, or to the side. This exercise can be
improved with this exercise done either seated or standing [28].
Hips and Gluteals Stretch Pectorals Stretch
Lying on your back, with a cushion under your Kneel in front of a chair or table on the floor
head if necessary, pull your knees in towards your chest and interlock your forearms above your head. Lower
one at a time, leaving your lower back parallel to the your upper body to the floor by placing your arms on
floor. Draw your knees out far enough to room your the object. The following muscles are strengthened by
tummy and draw your legs together while maintaining this workout: Pectoralis major and minor, anterior
hip joint comfort. Hold the place for around 30 seconds. deltoid are primary muscles, and Serratus anterior,
Lock one leg in and spread the other leg flat, activating Teres major is the secondary muscles [29].
the outstretched leg for a stronger stretch. 30 seconds
each of holding and stretching. If you have sacroiliac Shoulders Stretch
joint pain, don't try this stretch [25]. This movement The cross-body shoulder stretch assists in
increases hip and gluteal muscle stability. shoulder extension. To perform this stretch, follow
these steps: Standing with your feet hip-width apart is a
Lower Torso Stretch good idea. Straighten out your right arm. Bring the right
With your body extended, lie faces down on arm across the body so that the arm on the other side of
the floor or an exercise mat. Place your palm on the the left leg points to the floor. Bend the elbow on your
floor and your legs flat on the ground; lift your upper left arm. Help the right arm above the elbow by
body and look straight ahead. The abdominal muscles hooking the left forearm under the right arm. Pull the
will be stretched as a result of this. Return to the right arm in and across the body with the left elbow,
starting position after 20 seconds of holding the extending the back of the right shoulder. Hold for 20
position. Repeat 3-4 times more. Cobra poses seconds, then switch sides and repeat the stretch. The
abdominal stretch opens up your hips and provides a flexibility of the lateral shoulder muscles is improved
gentle yet thorough stretch to your abdominal muscles with this exercise [30].
[26].
Arms and Wrists Stretch
Upper Back Stretch Straighten your right arm and hold it out in
Place your hands on a comfortable chair's front of you, palm facing you and fingers pointed up.
back, a desk, or a countertop. Walk backward with your Your left hand should be cupped around the back of
feet hip-width apart until your chest, arms, and hips your right hand. Move your left hand towards your
form a straight line. Straighten your legs, and your hips body, until you feel a stretch in the back of your right
are behind your knees. Relax the muscles in your front forearm. Extend the right arm again, this time with the
thighs and raise your tailbone gently. Keep your arms palm facing you and the fingers pointed down. Pull
still with your armpits pressed to the floor. If you notice your right wrist around you before you feel a stretch in
movement in your lower back, raise the bottom of your the back. Flex the right wrist with your hand faced
rib cage while pressing your shoulders down. Bring away from you with fingertips pointed up. Move your
your arms toward each other after flipping your hands fingertips back towards you with your left hand. Flex
over until your thumbs point away from each other. the right hand in the same way, with your palm faced
This makes your shoulder muscles work harder. Keep away from you and your fingertips pointing down.
Move your fingertips back towards you with your left
© 2021 |Published by Scholars Middle East Publishers, Dubai, United Arab Emirates 87Md. Aman Ullah., J Adv Sport Phys Edu, May, 2021; 4(5): 85-89
hand. Each exercise can be held for 30 seconds, with 2. Gummelt, D. (2015). The Impact of Flexibility
the pressure gradually increased until you feel a relaxed Training on Performance. Retrieved 04 25, 2021,
stretch. Finally, repeat the process on the other hand. from ACE: https://www.acefitness.org/education-
Wrist flexor stability is improved with this activity [31]. and-resources/professional/expert-
articles/5598/the-impact-of-flexibility-training-on-
DISCUSSION AND CONCLUSION performance/.
This study is based on the study of relevant literature 3. Nakamura, K., Kodama, T., & Mukaino, Y. (2014).
(Library Research); it is presumed that the flexibility Effects of active individual muscle sretching on
exercises suggested for basketball players would go a muscle function. Journal of Physical Theraphy
long way in improving the flexibility of all the Science, 26(3), 341-344,
important muscles of the body thus guaranteeing htts://doi.org/10.1589/jpts.26.341.
improvement of their performance. The researcher is of 4. Uppal, A. K. (2009). Science of Sports Training.
the view that in case the suggested program is New Delhi: Friends Publication, India.
systematically followed it would ensure the 5. Notarnicola, A., Perroni, F., Campese, A.,
development of flexibility of sportspersons participating Maccagnano, G., Monno, A., Moretti, B., et al.
in the game of basketball. (2018). Flexibility responses to different stretching
methods in young elite basketball players. Muscles,
The purpose of the study is to prepare a catalogue of Ligaments and Tendons Journal, 7(4), 582-589,
flexibility exercises for basketball players. To select the https://doi.org/10.11138/mltj/2017.7.4.582.
appropriate exercises, a library research technique 6. Magnusson, S. P., Simonsen, E. B., Aagaard, P.,
(study of related literature) was adopted. For this Dyhre-Poulsen, P., McHugh, M. P., & Kjaer, M.
reason, the human body was classified into twelve (1996). Mechanical and physical responses to
parts: feet and ankles, lower legs, hamstrings, stretching with and without preisometric
adductors, quadriceps, hips, and gluteals, lower torso, contraction in human skeletal muscle. Archives of
upper back, neck, pectorals, shoulders, arms, and wrists. Physical Medicine and Rehabilitation, 77(4), 373-
For each of the parts, one exercise was selected and 378, https://doi.org/10.1016/s0003-9993(96)90087-
recommended for use by the coaches and players of 8.
basketball. A set of twelve exercises has been suggested 7. Herda, T. J., Herda, N. D., Costa, P. B., Walter-
and the researcher is of a firm belief that if the exercises Herda, A. A., Valdez, A. M., & Cramer, J. T.
are meticulously performed, desired improvement in (2013). The effects of dynamic stretching on the
flexibility would be guaranteed. passive properties of the muscle-tendon unit.
Journal of Sports Sciences, 31(5), 479-487,
RECOMMENDATIONS https://doi.org/10.1080/02640414.2012.736632.
Given the feasibility criteria, the researcher has 8. Kay, A. D., Husbands-Beasley, J., & Blazevich, A.
suggested only twelve flexibility exercises for each of J. (2015). Effects of contract-relax, static
the chosen games. In case the coaches and players are stretching, and isometric contractions on muscle-
interested to add more flexibility exercises to their tendon mechanics. Medicine and Science in Sports
program, they may refer to good sources in the area of and Exercise, 47(10), 2181-2190,
science of sports training. The same study may be https://doi.org/10.1249/MSS.0000000000000632.
undertaken for suggesting appropriate flexibility 9. Weerapong, P., Hume, P. S., & Kolt, G. S. (2004).
exercises for other team sports and individual sports. Stretching: Mechanisms and benefits for sport
performance and injury prevention. Physical
Therapy Reviews, 9(4), 189-206,
ACKNOWLEDGEMENT https://doi.org/10.1179/108331904225007078.
The author acknowledge all the personnel of 10. Bacurau, R. F., Monteiro, G. A., Ugrinowitsch, C.,
the sports science department of Bangladesh Krira Tricoli, V., Cabral, L. F., & Aoki, M. S. (2009).
Shikkha Protishthan (BKSP), Bangladesh. Acute effect of a ballistic and a static stretching
exercise bout on flexibility and maximal strength.
Funding Journal of Strength and Conditioning Research,
This research received no external funding. 23(1), 304-308, doi:
10.1519/JSC.0b013e3181874d55.
Conflicts of Interest 11. McInnes, S. E., Carlson, J. S., Jones, C. J., &
The author declares no conflicts of interest. McKenna, M. J. (1995). The physiological load
imposed on basketball players during competition.
REFERENCES Journal of Sports Sciences, 13(5), 387–397,
1. Rahman, M. H., & Islam, M. S. (2020). Stretching https://doi.org/10.1080/02640419508732254.
and flexibility: A range of motion for games and 12. Vila, G. O., Rodríguez, J. R., Fuentes-Guerra, F. J.,
sports. European Journal of Physical Education and Martín, J. F., Sánchez, A. C., González, L. J., et al.
Sport Science, 6(8), 22-36, (2020). Competitive anxiety in young basketball
http://dx.doi.org/10.46827/ejpe.v6i8.3380. playersfrom the real madrid foundation.
© 2021 |Published by Scholars Middle East Publishers, Dubai, United Arab Emirates 88Md. Aman Ullah., J Adv Sport Phys Edu, May, 2021; 4(5): 85-89
Sustainability, 12(9), 1-9, 3596; verywellhealth:
https://doi.org/10.3390/su12093596. https://www.verywellhealth.com/foot-ankle-
13. Rahman, M. H., & Islam, M. S. (2021). Immediate exercises-1337676.
effect of mental imagery training on accuracy of 22. Decoster, L. C., Scanlon, R. L., Horn, K. D., &
basketball free throws in bangladesh. Journal of Cleland, J. (2004). Standing and supine hamstring
Advances in Sports and Physical Education, 4(4), stretching are equally effective. Journal of Athletic
68-72, DOI: 10.36348/jaspe.2021.v04i04.004. Training, 39(4), 330–334.
14. Noyes, F. R., Barber-Westin, S. D., Smith, S. T., 23. Larsen, R., Lund, H., Christensen, R., Røgind, H.,
Campbell, T., & Garrison, T. T. (2012). A training Danneskiold-Samsøe, B., & Bliddal, H. (2005).
program to improve neuromuscular and Effect of static stretching of quadriceps and
performance indices in female high school hamstringmuscles on knee joint position sense.
basketball players. Journal of Strength and British Journal of Sports Medicine, 39, 43-46, doi:
Conditioning Research, 26(3), 709-719, doi: 10.1136/bjsm.2003.011056.
10.1519/JSC.0b013e318228194c. 24. Asher, A. (2020). Thigh Stretches That Focus on
15. Yılmaz, A., Müniroğlu, S., Kin İşler, A., & Akalan, Groin Flexibility. Retrieved 04 20, 2021, from
C. (2012). Aerobik ve anaerobik performans verywellhealth:
özelliklerinin tekrarlı sprint yeteneği ile ilişkisi. https://www.verywellhealth.com/groin-and-inner-
SPORMETRE Beden Eğitimi ve Spor Bilimleri thigh-muscle-stretches-296854.
Dergisi, 10(3), 95-100, DOI: 25. Savage, C. (2019). Hip & Glute Stretch. Retrieved
10.1501/Sporm_0000000225. 04 20, 2021, from Melbourne Natural Therapies :
16. Candra, O. (2018). Contribution of leg muscle https://melbournenaturaltherapies.com.au/hip-
explosive power and flexibility on lay-up shoot in glute-stretch/.
basketball. 2nd Yogyakarta International Seminar 26. Lindberg, S. (2019). How to Stretch Your Abs and
on Health, Physical Education, and Sport Science Why It Matters. Retrieved 04 20, 2021, from
(YISHPESS 2018) and 1st Conference on healthline:
Interdisciplinary Approach in Sports (CoIS 2018) https://www.healthline.com/health/exercise-
(pp. 479-482, 278, fitness/how-to-stretch-abs.
https://doi.org/10.2991/yishpess-cois-18.2018.121). 27. Munson, M. (2018). Got Upper Back Pain? Try the
Atlantis Press. 10-Second Stretch a Biomechanist Swears By.
17. Islam, M. S., & De, A. (2018). Functional Retrieved 04 20, 2021, from Prevention:
hamstring to quadriceps strength ratio (H:Q) and https://www.prevention.com/fitness/fitness-
hamstrings injury of soccer players: A qualitative tips/a24852112/how-to-stretch-upper-back/.
analysis. Orthopedics and Sports Medicine: Open 28. Inverarity, L. (2020). Gentle Stretching Exercises
Access Journal, 2(2), 126-132, https://doi.org/ for Your Neck. Retrieved 04 20, 2021, from
10.32474/OSMOAJ.2018.02.000133. verywellhealth:
18. Islam, M. S. (2018). Relationship of abdominal https://www.verywellhealth.com/gentle-neck-
muscle endurance with selected anthropometric stretching-exercises-2696365.
measurements in soccer players. International 29. Hinds, S. (2018). Five Great Stretches for the
Journal of Physiology, Nutrition and Physical Shoulder. Retrieved 04 21, 2021, from Stuart
Education, 3(2), 1088-1090. Hinds: https://stuart-hinds.com/blogs/performance-
19. Özer, Ö. (2019). Investigation of strength, therapy/five-great-stretches-for-the-shoulder.
flexibility and balance parameters with 30. Burgess, L. (2019). Top 10 stretches for shoulder
performance dimension in basketball players. tightness. Retrieved 04 21, 2021, from Medical
Journal of Education and Learning, 8(5), 225-231, News Today:
https://doi.org/10.5539/jel.v8n5p225. https://www.medicalnewstoday.com/articles/32464
20. Berntzen, B. (2017). Foot and Ankle Exercises. 7.
Retrieved 04 21, 2021, from Foot and Ankle 31. Gouthro, J. (2021). 10 Soothing Stretches to
Execrises - Great Western Hospitals NHS: Release Wrist Pain. Retrieved 04 21, 2021, from
https://www.gwh.nhs.uk/media/186168/foot-and- Paleohacks: https://blog.paleohacks.com/stretches-
ankle-exercises.pdf. to-release-wrist-pain/.
21. Vanderheiden, T. (2020). Foot and Ankle Exercises
for Injury Recovery. Retrieved 4 18, 2021, from
© 2021 |Published by Scholars Middle East Publishers, Dubai, United Arab Emirates 89You can also read
