There are few sports that require the constant switching between sprinting, changing direction and jumping that basketball does. Stretching properly can improve your agility -- and thus, your results -- and the sport can take a toll on your muscles if you don't stretch before playing. There are several effective ways to stretch your body so that you get the most out of your muscles and increase your odds of avoiding injury.
Hamstring Stretches
The hamstring is actually a group of muscles in the backside of your leg that are integral in most any sport that involves running and jumping. As anyone who's pulled a hamstring knows, it's a painful injury and one that can be annoyingly slow to heal.
Sit in the floor with your legs in a "V" shape. Bend to one side, reaching as far as you can and trying to pull on your toes. Switch sides. Even if you can't reach your toes, extend as far as possible. You'll feel a burning sensation in the back of your leg, and that's a good thing.
Quad Stretches
Your quadriceps, or "quads," play a crucial role in jumping vertically and horizontally. So you should be stretching them before playing basketball. Doing so is easy: Standing straight up, reach back and pull up on your foot so that you heel is touching your backside, holding it for 30 seconds. Then switch sides. You'll feel this in the front of your upper legs, where the quads are located. If need be, you can balance yourself by resting your non-pulling hand against the gym wall.
Calf Stretch
Your calf muscles are also used a good deal in basketball. To stretch them, stand in front of the wall, with one foot roughly 6 inches from a wall and the other approximately 18 inches behind it. Bend both knees so that you're in a lunging position, put your head down and push off against the wall with your hands while keeping your heels on the floor. If you're doing it right, you'll feel the burn in your calves.
Back Stretching
A pulled back muscle can completely debilitate a basketball player. To stretch your back, lie flat on the floor with your legs spread slightly. Interlock your fingers and grab the front of your right leg just below the knee, where the shin starts. Pull your right knee up toward your left shoulder while keeping your other leg on the floor, and then switch sides. It's not a comfortable position, but try to hold it for 30 seconds on each side.
