Warmup and Stretching
Warmup and stretching is a vital part of Aussie Hoops activities. It provides the
participant with routine as to what is correct to prepare for physical activity and to help
prevent injury.
All warmup activities should cover the 3 P’s:
Prepare the body for the activity ahead
Performance
Help to prevent injury
Make sure you follow proper stretching technique
Below are warmup activities that can be used by the coach in their Aussie Hoops
session.
Activity: Odd Person Out
What you will need:
Maximum of one (1) size 5 basketball per person;
A defined area (half or full size basketball court).
Optional:
Markers;
One (1) coach/parent per ten (10) children;
Whistle.
How many players:
Minimum of 3 players and a maximum of 60 over a full court!
Age group/skill level: 5 – 12 years
What you do:
Player moves around by skipping, hopping or running.
When a whistle is blown or a verbal “stop” is said by the coach, players must
gently grab a partner and not be the odd person out. If you are the odd person
out, you remain stationary on a spot in the next game.
If you’re out, you can get back in by tipping someone whilst being stationary!
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Activity: Red Rover Cross over (Bull Rush)
What you will need:
Maximum of one (1) size 5 basketball per person;
A defined area (half or full size basketball court).
Optional:
Markers;
One (1) coach/parent per ten (10) children;
Whistle.
How many players:
Minimum of 2 players and a maximum of 30 over a full court!
Age group/skill level: 5 – 12 years
What you do:
Can be played with basketballs or without;
One (1) player stands in the middle of the court (“Red Rover”);
Remaining players stand on the sideline;
On Red Rover’s command (“Red rover cross over”), players on the sideline must
make it to the other sideline without being tagged by Red Rover;
Once players are tagged they then help Red Rover tag remaining players;
The last player that has not been tagged is declared the winner.
For dribbling:
Follow teaching points in “dribbling” activities.
Activity: Mirrors
What you will need:
A defined area (half or full size basketball court).
Optional:
Markers;
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One (1) coach/parent per ten (10) children;
Whistle.
How many players:
Minimum of 2 players and a maximum of 60 over a full court!
Age group/skill level: 5 – 12 years
What you do:
Both partners take up a basketball ready stance (1/2 squat) position facing each
other
Each partner grabs the others’ shirt
Partner 2 needs to mirror the movements of partner 1 and ensure that partner 1
doesn’t break the hold of partner 2’s shirt.
Movements can be running, sliding or change of direction.
Partner 1 can move sideways and back
After the prescribed time partner 1 then needs to mirror the movements of
partner 2
Space athletes out around the court, ensuring they are matched-up with
somebody approximately the same height, build etc.
Athletes begin on coach’s cue and stop after 20-30 seconds. Continue this for
two sets so both get to be the leader.
Tips
Stay low
Keep on toes
Activity: Tiger by the Tail
What you will need:
A defined area (half or full size basketball court).
Optional:
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Markers;
One (1) coach/parent per ten (10) children;
Whistle.
How many players:
Minimum of 2 players and a maximum of 30 over a full court!
Age group/skill level: 5 – 12 years
What you do:
Setup: Played in pairs
1 partner has a bib tucked into the back of their shorts ahead
The partner chases and attempts to steal the bib. The space can be restricted to
certain parts of the court e.g. half court or inside the three point line;
If successful in stealing the bib, they become the tiger with the tail
Tips
Correct running technique
Back straight
Knees high
Kick legs out
On toes
Activity: Line Tag
What you will need:
Maximum of one (1) size 5 basketball per person;
A defined area (half or full size basketball court).
Optional:
Markers;
One (1) coach/parent per ten (10) children;
Whistle.
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How many players:
Minimum of 2 players and a maximum of 30 over a full court!
Age group/skill level: 5 – 12 years
What you do:
Players stand on one of the lines of the court
Players must run, staying on ahead the lines and changing direction where the
lines intersect
The person who is “it” must tag another player who becomes ”it”
Activity: Tappers
What you will need:
Maximum of one (1) size 5 basketball per person;
A defined area (half or full size basketball court).
Optional:
Markers;
One (1) coach/parent per ten (10) children;
Whistle.
How many players:
Minimum of 2 players and a maximum of 30 over a full court!
Age group/skill level: 5 – 12 years
What you do:
Players in pairs
Each player tries to touch their partner behind the knee
Modification:
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Prepare by putting hands on their partners shoulders
Each player tries to step lightly on their partners toes
Tips
Stay low
Keep on toes
Activity: Chain Tag
1 player is “it” and must chase other players.
As players are tagged they link arms and continue to chase the remaining
players.
Half Court (or defined area)
Variation
1. Players dribble their ball until they are tagged.
For dribbling:
Follow teaching points in “dribbling” activities.
Activity: Stuck in the Mud
Nominate 3 to 5 “taggers”.
“Taggers” try to tag other players.
Once tagged, players must stand still with their feet apart – they are stuck in
the mud.
They can only be released by another player crawling between their legs.
Full, Half Court (or defined area)
Variation
“Taggers” must dribble and can only tag a player, when dribbling.
A ball for each tagger
For dribbling:
Follow teaching points in “dribbling” activities.
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Activity: Ball Scramble
Players start in half court area, each with a ball
On command from coach, everyone drops their ball, runs to a designated spot
and returns
While the players are running, coach removes one ball
When the players get back they must all try and get a ball
The player without a ball is out. With fewer players, reduce the area or remove a
greater number of balls.
Tips
Correct running technique
Back straight
Knees high
Kick legs out
On toes
Activity: Cat and Mouse
Players form a circle and hold hands
Two players are selected to be a cat and a mouse
The cat starts standing outside the circle
The mouse starts inside the circle
The cat must try to catch the mouse
The other children protect the mouse by letting the mouse pass under their
arms but not the cat
The mouse can only stay in the circle until the circle counts (out loud) to 5. The
mouse is out if they stay in the circle longer.
Variation
Cat and mouse dribble the ball while playing
The circle moves around while the cat is trying to catch the mouse
Activity: Fishing Net
One pair face each other and hold hands (they’re the “net”), other players are
freely spaced around the half court area
The “net” tries to catch a person by getting them inside the arms
When a person is caught in the “net” they link hands and help to catch others
(net gets bigger every time you catch someone)
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When there are six people in the net, split into pairs and chase again
Variation
Players being chased dribble a basketball. See “dribbling” activities for teaching points.
Activity: Freeze
Within a boundary area players run around until “freeze” is called
The players must stop within two steps, a jump stop or a stride stop
Activity: Lifesaving Relay
Split the participants into teams of four and spread teams along baseline (leave
enough room between teams)
Players sprint to halfway line and back to their team
They then collect player 2 and holding their hand sprint to half way and back
They then collect player3 and holding their hand sprint to half way and back
They then collect number 4 and they all run half way and back holding hands
First team finished is when the run is done correctly and all members are side by
side with toes on the baseline
Team members should be encouraged not to break their grip
Variation
Performing different body movements while doing the race i.e. skipping, jumping,
grapevine.
Activity: Court Recognition
Line players on the baseline
Ask if any of them know what the line is called that they are currently standing
on
Tell them what it is called (baseline) and why it is there for (out of bounds etc.)
Introduce the sidelines, centre line, 3 point line, keyway, free throw line
Last one to get to the line you call is out
You can trick players by yelling out “sideline” and point/fake towards the
baseline. If any run the wrong direction they are also out
Use this game in the first session so that they will be more comfortable with the
court and lines for the remaining sessions
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Variation
Ship, Shark and Shore
Designate a line for “ship”, “shark” and “shore.”
When the coach yells either of these, children must run to the line.
As they get better, children must use a jump stop/stride stop when stopping at the
designated line
Activity: Ducks & Drakes
Divide the group into two teams. One team is called the “Ducks” the other the
“Drakes”.
Line up the two teams either side of the centre line facing each other with about
6 metres in between.
The coach calls either “Ducks” or “Drakes”. The team whose name is called must
run over their team line (the baseline behind them) before being tagged by a
member of the opposing team.
A child who is tagged joins the other team.
The team with the longest line at the end is the winner.
Variation
Dribbling of a basketball can be added. See “dribbling” activity handout for teaching
points.
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Activity: Stretching
A proper warm up before training and warm down after training is important for all
athletes. Warm up should start with some light exercise (e.g. jogging) before any
stretching. Stretching should take no more than 10 minutes.
Warm down is the reverse process to warming up and it is important that everybody
stretches properly. Stretches should be held for 30 seconds in warm-down.
Back Stretch (link hands and push
elbows together)
Shoulder Stretch
(Keep elbow parallel to ground)
Chest Stretch
(Use doorway or post)
Gluteal
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Neck
Groin
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Calf
Hamstring
Hip
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