Many players jump straight into game-speed shots. A short warm-up helps your body move the way you want and helps you groove your form.
Body warm-up (4 minutes)
- 30 seconds of light jogging or jumping jacks
- 10 bodyweight squats, slow
- 10 arm circles each direction
- 10 wrist circles and finger stretches
Ball warm-up (6 minutes)
- One-hand form shots from 3 feet, 10 reps
- Close shots from 5 feet with both hands, 10 reps
- Free throws, 5 shots, same routine every time
- Slowly step back to your mid-range spots
Why this order works
| Step | Purpose |
|---|---|
| Legs and squats | Wake up the base of your shot |
| Arms and wrists | Loosen the release |
| Close shots | Build rhythm without pressure |
Tips
- Warm up the same way every time, so it becomes a habit
- Do not rush to the three-point line
- If something hurts, stop
Check your first shots
Your first few shots show if your form is off today. HoopArea scores filmed shots out of 10, so you can compare a warm-up shot to a game-speed one.
See your own shot scored. Film one jump shot and HoopArea maps your joints and scores your form out of 10, with the exact fixes. Download HoopArea free on the App Store