Warm up.
Work. Recover.
Practical routines written by Coach Zak for basketball and golf — what to do before you play, what to do after, and the exercises that support both.
Three routines,
ready to use.
Each one can be done at home or alongside a session. Sets, repetitions and hold times are given so you can follow along without a coach present.
A note before you start. This guidance is general fitness information, not medical or physiotherapy advice. If you are recovering from an injury, managing a health condition, or returning to activity after time away, check with your doctor or physiotherapist first — and talk to Coach Zak about what suits your body before a session.
Getting More From Your
Pickup Basketball Game
Basketball is a fast, explosive sport, so the work that keeps you moving well has to cover strength, agility, balance and endurance. A short, targeted routine — some strength work, some dynamic stretching — builds all four and helps you arrive ready to play.
Exercises that build the engine
Core strength
Hold a plank for 30 to 60 seconds, keeping a straight line from your head to your heels. A strong core is what holds you steady and balanced through contact.
Lie on your back with your hands behind your head and your legs lifted. Alternate bringing one elbow to the opposite knee in a pedalling motion. This trains core strength and rotation.
Upper body
Three sets of 10 to 15. Build the chest, shoulders and triceps that you rely on for shooting and for holding your position on defence.
Three sets, as many clean repetitions as you can manage. Developing the back and arms is what helps you contest the rebound and finish strong at the rim.
Lower body
Three sets of 10 to 15, with controlled form. Strong legs and glutes are the base for jumping and for the sudden changes of direction the game demands.
Three sets of 10 to 12 per leg. Switch legs in the air and land in a lunge with the opposite foot forward. This develops explosive power and agility.
Agility and speed
Jump side to side, landing on one foot and then the other. This trains the lateral movement and balance you need on defence and when the play changes direction.
Set cones in a few different patterns and work on dribbling and sprinting around them. Footwork, speed and ball handling all improve together.
Getting ready to play
Dynamic warm-up
Run on the spot, driving your knees up towards your chest. This opens the hip flexors and lifts your heart rate.
Run on the spot, kicking your heels up towards your glutes. It warms the hamstrings and gets blood moving through the legs.
Sport-specific stretching
Swing your arms forwards and backwards in a controlled way to loosen the shoulders and extend your range of motion.
Hold something stable and swing one leg forwards and backwards, then side to side. This warms the hip joints and improves flexibility.
Full body
Walk into a lunge and rotate your torso towards the leading leg. It works through the legs, hips and core at once.
Stand with your feet hip-width apart, step one foot back and press the heel down. Hold for 20 to 30 seconds, then change sides. Loose calves matter for jumping and sprinting.
Built into a regular routine, these exercises and stretches will make you quicker, more durable and far better prepared for the start of a game. Physical preparation is as much a part of improving as working on your dribbling, shooting and defensive footwork. Stay fit, stay sharp, and enjoy the court.
Cooling Down After
Basketball
What you do in the twenty minutes after a game matters as much as the warm-up before it. A proper cool-down reduces muscle stiffness, keeps flexibility, and helps clear the fatigue that builds up over a hard run. Here is a straightforward routine you can follow straight after the final whistle.
Start with the whole body
Stand with your feet hip-width apart and fold forward slowly at the hips, reaching towards your toes. Let your head hang heavy and release your neck. Hold for 30 to 60 seconds.
Kneel with your big toes together and knees spread apart. Sit back towards your heels, reach your arms forward and lower your chest towards the ground. Hold for 30 to 60 seconds, breathing deeply.
Lower body
Sit on the ground with one leg extended and the other bent, the foot resting against the inside of the extended leg. Reach for your toes with a flat back. Hold for 30 to 60 seconds, then change legs.
Stand on one leg and draw the opposite foot towards your glutes, keeping your knees together. Hold on to something for balance if you need to. Hold for 30 seconds, then change legs.
Face a wall, one foot forward and one foot back. Press the heel of your back foot into the ground with the leg straight, then lean forward gently. Hold for 30 seconds, then change legs.
Kneel on one knee with the other foot forward, both legs at a right angle. Press your hips gently forward to open the flexor of the back leg. Hold for 30 seconds, then change legs.
Upper body
Draw one arm across your chest and hold it with the opposite hand, pulling gently. Keep your shoulders relaxed. Hold for 30 seconds, then change arms.
Raise one arm overhead, bend the elbow and reach down your back. Use the other hand to press the elbow a little further. Hold for 30 seconds, then change arms.
Interlace your fingers and extend your arms forward at shoulder height. Round your upper back and push your arms away from you. Hold for 30 seconds.
Finish the cool-down properly
Slow, controlled breathing through the cool-down brings your heart rate down and helps you relax.
Drink plenty of water after the game to rehydrate and support recovery.
Roll out the areas that tighten up most — calves, quads and the back.
Finish with five to ten minutes of easy walking to bring your heart rate back to rest gradually.
Cooling down properly is as important as warming up, and it is the part most often skipped. Done regularly, this routine helps you hold your flexibility, supports recovery, and keeps you ready for the next game.
A Stronger, More
Reliable Golf Swing
A better golf swing is built on more than practice reps and technique. Strength, flexibility and mobility decide how much power you can generate and how consistently you deliver it. A short routine targeting those three areas will improve both your distance and your control.
Exercises worth building into your week
Core strength
Hold for 30 to 60 seconds with your body straight and your core engaged. Core strength is the foundation of a powerful rotation through the ball.
Sit with your knees bent and feet flat, lean back slightly and rotate your torso from side to side holding a weight or medicine ball. This builds the rotational strength your swing depends on.
Upper body
Three sets of 10 to 15, building the chest, shoulders and triceps.
Row a dumbbell towards your hip with a flat back. A stronger back adds distance to the shot.
Lower body
Three sets of 10 to 15 with controlled form, keeping your knees behind your toes. Strong legs and glutes give you a stable base to rotate from.
Walking lunges, alternating legs for 10 to 12 steps per set. Lunges build the balance and leg strength that keep you steady through impact.
Flexibility and mobility
Kneel on one knee with the other foot in front and press your hips gently forward. Hold for 20 to 30 seconds on each side.
Stand with your feet shoulder-width apart and rotate your torso side to side while keeping your hips still. This improves the rotation through your swing.
Getting ready for the round
Dynamic warm-up
Extend your arms out to the sides and make small circles, gradually increasing the size. It loosens the shoulders and lifts circulation.
Hold onto something stable and swing one leg forwards and backwards, then side to side. This warms the hip joints.
Golf-specific stretching
Hold a club behind your back with both hands, one above and one below, and pull gently across the shoulder.
Extend one arm in front of you with the palm up and use the other hand to draw your fingers back gently.
Full body
On your hands and knees, arch your back up, then drop it through. It moves the whole spine and gets you ready to swing.
Work these exercises and stretches into your preparation and two things follow: you swing with more power, and you hold your accuracy over a full round. A well-prepared body is as important as a well-practised swing.
Start with purpose.
Train beyond average.
Talk with Coach Zak about your goals and find the right place to start.