3 Warmup Habits That Waste Time (And What to Do Instead)

Let’s face it: Most basketball warmups are a waste of time.

Players jog lazily through the same routine, barely break a sweat, and by the time practice starts, they still aren’t fully ready to perform.

Warmups shouldn’t just fill time—they should build game readiness.

In this article, you’ll learn:

• Why most warmups fail to prepare players

• The three biggest time-wasting warmup habits

• What effective warmups should actually include

• How to build a warmup that increases performance, not just activity

Why Warmups Matter More Than You Think

The purpose of a warmup is to:

• Increase heart rate and blood flow

• Activate key muscle groups

• Prepare the brain for focus and reaction

• Simulate game-like movement patterns

An effective warmup helps players start practice sharp, reduce injury risk, and build habits that transfer to real games.

A bad warmup?
It just fills time without any real benefit.

3 Common Warmup Habits That Waste Time

1. Static Stretching at the Start

Many teams begin with long static stretches like touching toes or holding lunges for 30 seconds. While flexibility matters, static stretching at the start of practice actually:

• Lowers muscle readiness

• Decreases power output

• Doesn’t activate the nervous system

It feels productive but actually makes players less prepared for high-speed movement.

What to Do Instead:

Use dynamic warmup exercises that activate muscles and increase movement quality, such as:

• High knees

• Butt kicks

• Walking lunges with arm swings

• Lateral shuffles

• Carioca (grapevine steps)

These movements prepare the body for speed, change of direction, and reaction, unlike static holds.

2. Mindless Jogging Without Engagement

Another wasted habit is light jogging around the court while players talk or drift mentally.

This might check the “movement” box, but it does nothing to build game focus or real readiness.

Jogging without changing pace, changing direction, or engaging mentally leaves players flat when practice intensity starts.

What to Do Instead:

Use short, game-like movement drills that engage players both physically and mentally:

• Quick shuffle-to-sprint transitions

• Backpedal-to-sprint drills

• Reaction drills with coach cues

• Tag or mirror games to build awareness and reaction

The goal is to increase heart rate and cognitive engagement, not just go through the motions.

3. Lazy, Unfocused Shooting or Layup Lines

The classic lazy layup line is another time-waster.

Players casually flip up layups or stand in long lines waiting for a turn. No defense. No speed. No pressure.

While layup lines have a place for rhythm building, they often become unfocused routines that fail to simulate game-speed finishing.

What to Do Instead:

Turn warmup shooting and finishing into purposeful, game-speed drills, such as:

• One-dribble power finishes off a catch

• Catch-and-shoot drills with time or score goals

• Layup drills with light contact or finishing variations

• Finishing off movement, not from a standstill

Make sure players are moving with intent, not just warming up their arms.

What an Effective Warmup Should Include

1. Dynamic Movement Activation

Get the whole body moving through dynamic exercises that activate:

• Hips

• Shoulders

• Ankles

• Core

Use exercises like walking lunges, skips, lateral shuffles, and high knees.

2. Movement Pattern Rehearsal

Introduce basketball-specific movements such as:

• Defensive slides

• Quick direction changes

• Footwork sequences

These patterns wake up the nervous system and simulate game movements.

3. Reaction and Focus Drills

Build cognitive engagement with drills that require:

• Listening to cues

• Reacting to movement

• Competing with a partner

Simple reaction games or mirror drills can fire up focus before practice begins.

4. Game-Like Shooting or Finishing

Finish the warmup with purposeful offensive actions, like:

• Catch-and-shoot reps at game speed

• One-dribble pull-ups with balance

• Layup variations with pace

Sample 10-Minute Game-Ready Warmup

1. Dynamic Movement (3 minutes)

• High knees, butt kicks, lunges, shuffles

2. Basketball Movement Patterns (3 minutes)

• Defensive slides, closeouts, sprint-to-shuffle transitions

3. Reaction Drills (2 minutes)

• Coach-cued sprints, partner mirror drills

4. Game-Speed Shooting or Finishing (2 minutes)

• Catch-and-shoot or finishing through contact

Why This Works

This structure:

• Activates the body and mind

• Builds habits that transfer to game movements

• Reduces the risk of injury

• Prepares players to start practice sharp and ready

Coaching Tips to Reinforce Game-Ready Warmups

• Set clear expectations—no talking, full focus.

• Demonstrate the purpose behind each movement.

• Hold players accountable for effort, not just participation.

• Challenge players to lock in mentally from the start.

Common Mistakes to Avoid

• Letting players drift mentally during warmups

• Using only static stretches

• Starting too slow, without pace or purpose

• Allowing warmups to turn into social time

Final Thoughts: Warm Up With Purpose, Not Just Movement

Your warmup sets the tone for your practice or game.
Don’t waste it with lazy routines or unfocused activity.

Make every minute count by:

• Activating movement and focus

• Simulating game-like pace and reactions

• Building habits that translate to real performance

Because how you start practice shapes how you play in games.