Mind & body

Alex Manos’ basketball warm-up drills

Sports physio and avid basketball fan Alex Manos gives LK some top pre-game drills to help prevent injury...

Published September 8, 2025

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In 3×3 basketball, matches last just 10 minutes – or when one team nets 21 points – and all you need to play is a hoop, a half-court and six players. “Basketball in any format relies on speed, agility, power, balance, strength, stamina and flexibility,” Alex Manos tells LK. “It’s the complete athletic package.” It also demands careful preparation to avoid injury. Here, Alex outlines his pre-match activation drills to help prevent injuries and boost your game.

For a gravity defying jump shot

Lunge walks with side bends

1 Stride into a lunge and twist your torso to the same side as your front foot. Do the same with the other foot in the next step.
2 Raise ball above your head and gently bend to the side as you lunge, alternating side

Repeat (3 reps) on each side to finish.

For high impact injury resilience

Side step dribble drill

1 Wrap one resistance band around your ankles and one above your knees.
2 Balance on one foot, rotating the hip and dribble the ball, switch feet.

Hold for 10 secs, practise dribbling, switch sides.

For game breaking agility

Multidirectional defensive slides

1 Sprint to the free throw line. Then do ‘chop steps’ shuffling back to the net, as if jockeying an opponent.
2 At the baseline, sprint back to the free throw line.

Do 30 secs, rest for 30 secs, repeat 3 times.

For court owning core strength

Anti rotation core drills

1 Tie a resistance band to a post, wrapped around your wrists.
2 Squat and take 3 side steps away from the post, moving the ball out and back to your chest as you step.
3 Finish with three rotations in and out with ball, before returning to the start.

Do 3 reps then switch sides.

Alex Manos on a pink circle background

Alex Manos

A physiotherapist at complete-physio.co.uk, and an avid basketball fan. He is the former head of the medical department at Crystal Palace Football Club.