Warm-up · U13 drill · ages 11–13

Walking Lunge Mobility Series

Four lunges that unlock the hips most players never stretch.

AgesU13+
Players1–20
Time8 min
Spacefull court
Equipmentball
Levelbeginner
Court diagram of the Walking Lunge Mobility Series basketball drill: start positions and movement
Basket at the top. Orange circles: offense, X: defense, wavy line: dribble, dashed line: pass.

Setup

Players spread along the baseline with room to travel forward. Work one pattern per length of the court.

How it runs

  1. Lunge forward and reach both arms up and back while looking back, opening the front of the hip. Alternate legs down the floor.
  2. Lunge forward and lean to the side over the front leg, opening the ribs, alternating sides.
  3. Lunge forward and place both palms on the floor inside the front foot, keeping the back knee just off the ground.
  4. Lunge with both palms down, then lift one palm to the ceiling and follow it with the eyes before returning to centre.

Coaching point

Stand fully upright between every repetition so the hip actually resets.

In the U13 Drill Book, page 8

The full drill

  • 2 more coaching points
  • 2 common mistakes and how to fix them
  • 3 progressions to make it harder

Plus 119 more drills for ages 11–13, one per page, with court diagrams.

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More drills

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All free U13 drills · All warm-up drills · Drill videos on YouTube