Hamstring Partner Stretches for Basketball

When playing basketball, it is crucial to stretch your hamstrings. The hamstrings are the muscles on the back of your legs that run from your knees to your hips and are susceptible to injury when playing basketball. To help avoid injury or sore muscles, perform static stretches after a game or practice. One way to stretch your hamstrings is to stretch with a partner. Doing hamstring stretches with a partner for basketball is both a creative and effective way to stay limber with the help of a friend or teammate.

  1. Single-Leg Lying Hamstring Stretch

    • For this stretch, start by lying down on your back. Lift one of your legs in the air for your partner to hold, keeping your leg straight. Have your partner push your leg slowly toward your head. Your partner should push firmly but gently so you feel the stretch but not so much that you hyperextend your muscles. Insidehoops.com suggests holding this stretch for up to 20 seconds. Repeat this stretch for both of your legs so you are limber for your next time on the court.

    Sitting Hamstring Stretch – Option 1

    • This exercise starts with both your partner and you sitting on the floor facing each other with your legs out in front of you and your feet touching. Once both of you are ready, reach out and grab each other’s hands. With hands clasped, one of you reaches out toward your feet. While one of you is reaching, the other should be pulling back so the one stretching gets an even more rigorous stretch. Again, hold this stretch for up to 30 seconds. Once the first person is done stretching, repeat the stretch for the other person so both partners get the benefits of the stretch.

    Sitting Hamstring Stretch – Option 2

    • Sit down on the ground with your feet together. While keeping your legs straight, reach out toward your toes. You partner should stand behind you during this stretch and push on your back. The best place for your partner to push is just below the shoulder blades. Hold the stretch for up to 30 seconds.

    Considerations

    • It is important for you and your partner to communicate during these stretches. Without communication, it is easy to overextend muscles and cause injury. It is also important not to stretch too quickly. Communication doesn't work if you are stretching too fast to effectively communicate with each other, so ease into a stretch slowly and gradually work to your full extension. Don't ever stretch to the point of pain with these static stretches. Stretching your hamstrings for basketball in this manner will allow you to stretch effectively with a partner, avoiding any potential injuries after a game so you won't have to watch from the sidelines.