About SHREDinjuries Basketball
The SHRED injuries basketball neuromuscular training warm-up program was evaluated in Calgary high school and club basketball teams between 2016 and 2018. Our quasi-experimental study demonstrated that this 10-minute warm-up program was effective at reducing the rates of knee and ankle injuries by 36% compared to the usual standard-of-practice warm-up programs completed by teams.
Within teams performing the SHRED injuries program, there were similar protective effects in teams who had weekly supervision by study personnel as there was in teams who did not have weekly supervision. Coaches from all participating teams attended a 3-hour practical workshop hosted by a research team physical therapist to learn how to deliver the warm-up program.
The SHRED injuries basketball program includes aerobic, agility, strength, and balance exercises. It takes approximately 10-minutes to complete. We recommend performing this warm-up prior to your sport-specific warm-up before all practices and games.
![SIPRC Basketball Icon](/sites/default/files/styles/ucws_image_1_1_desktop/public/2022-09/21-KIN-178700-SIPRC_UC_Burgundy_Basketball%403x-8.png?itok=mIVj18OS)
Categories
Aerobic
![Forward run with backward zig-zag side shuffle](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/Forward%20zig-zag%20side%20shuffle_edited%205-7.jpg?itok=LAdaikGC)
Level 1: Forward run with backward zig-zag side shuffle
![Forward run with backward zig-zag carioca](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/Backwards%20zig%20zag%20carioca_arrows_edited_5-7.png?itok=JVaVBfFg)
Level 2: Forward run with backward zig-zag carioca
![Skipping: forward/backward](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/Skipping%20fwd-back_edited%205-7.jpg?itok=dmMCv5xF)
Level 1: Skipping: forward/backward
![Skipping: sideways](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/Skipping%20lateral_edited%205-7.jpg?itok=YR4n8Oq2)
Level 2: Skipping: sideways
![Forward run progressing speed](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/Forward%20speed%20run_edited_5-7.jpg?itok=74g9auY6)
Level 1: Forward run progressing speed
Agility
![Single-leg hops: forward/backward](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/Single%20leg%20hops_female_edited%205-7.jpg?itok=8tesqatZ)
Level 1: Single-leg hops: forward/backward
![Single-leg hops: side-to-side](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/SL%20hops%20lateral_edited_5-7.jpg?itok=iHzICGaw)
Level 2: Single-leg hops: side-to-side
![Squat jumps](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/Squat%20jump_edited_5-7.jpg?itok=UgoVBNFb)
Level 1: Squat jumps
![Skate jumps](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/Skate%20jumps_male_edited%205-7.jpg?itok=B6TDzXH6)
Level 2: Skate jumps
Strength
![Front plank on elbows](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/Front%20plank%20on%20elbows_female_edited%205-7.jpg?itok=M6rPBbqz)
Level 1: Front plank on elbows
![Front plank on elbows with alternating leg lifts](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/Front%20plank%20leg%20lifts_edited%205-7.jpg?itok=eT233vEK)
Level 2: Front plank on elbows with alternating leg lifts
![Side plank on elbow](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/Side%20plank_female_edited%205-7.jpg?itok=1PKOZhbb)
Level 1: Side plank on elbow
![Side plank on elbow with torso rotation](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/Side%20plank%20torso%20rotation_female_edited%205-7.jpg?itok=ys5xmPa2)
Level 2: Side plank on elbow with torso rotation
![Nordic hamstring curl](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/Nordic%20hamstring_males_edited%205-7.jpg?itok=hABhlLnq)
Level 1: Nordic hamstring curl
![Nordic hamstring curl](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/Nordic%20hamstring_males_edited%205-7_0.jpg?itok=IgF-cpDq)
Level 2: Nordic hamstring curl
![Walking lunges with torso rotation](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/Walking%20lunge%20torso%20rot_side_edited_5-7.png?itok=-jlCBDyE)
Level 1: Walking lunges with torso rotation (forward and backward)
![Walking lunges with arm and knee lifts (forward and backward)](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/Walking%20lunge%20leg%20lifts_edited_5-7.jpg?itok=iMgHZmqE)
Level 2: Walking lunges with arm and knee lifts (forward and backward)
![4-D Lunges](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/4D%20lunge_female_edited%205-7.jpg?itok=bcYrUD4x)
Level 1: 3-D lunges
![Side lunges with arm circles](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/Lateral%20lunge%20arm%20circles_edited_5-7.jpg?itok=F-2USLdL)
Level 2: Side lunges with arm circles
Balance
![Single-leg balance with torso rotation](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/SL%20balance%20torso%20rot_edited_5-7.jpg?itok=JJBYp4nm)
Level 1: Single-leg balance with torso rotation
![Single-leg balance with ball roll](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/SL%20balance%20ball%20roll_edited_5-7.jpg?itok=39Ug6jBJ)
Level 2: Single-leg balance with ball roll
![Single-leg balance with squat pass](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/SL%20balance%20ball%20toss%20squat%20pass_edited_5-7.jpg?itok=r-TnDjlV)
Level 1: Single-leg balance with squat pass
![Single-leg balance with squat pass and jump catch](/sites/default/files/styles/ucws_thumbnail_freeform/public/2022-11/SL%20balance%20jump%20catch2_edited_5-7.jpg?itok=U4fJSd6l)