By Kevin Sparrock
My workouts changed when I was in the WNBA Wubble. The Wubble was the WNBA’s bubble system developed to have a basketball season during the pandemic. It was located in Bradenton, Florida, at the IMG Academy. In the Wubble, The entire referee staff was quarantined ten days in a hotel room and could only leave twice a day for ten minutes of COVID testing. Knowing that I had to find a workout specifically for small spaces, I contacted Diana Hernadez-Avalos for help. I call her Coach Dee! Coach Dee is the strength and conditioning contractor for the Army at Joint Base Lewis McChord in Tacoma, WA. She gave me a workout blueprint for my Wubble season that I still use today. The most important part of her regiment consisted of the stretching routines.
Here are my four pregame go-to stretches are The Messier Lunge, Kneeling Groin Stretch, Lunge to Pigeon, and the Worlds Greatest Stretch. Prior to each game I attempt five to ten reps of these stretches and they provide the flexibility to run 3 miles, the average of an NCAA basketball assignment.
Kneeling Groin Stretch
My hamstrings always feel tight after driving, flying, or sitting for long periods, and this stretch is a game saver. The starting position is on one knee with the other leg extended out to the side and extend your hands out in front of you. The movement is a simple forward and back movement. Alternate between each leg. Two sets of ten reps with each leg is a good benchmark.
Lunge to Pigeon
Lunge to pigeon or Pigeon to lunge. I’ve never been sure why its reversed because I start in the pigeon position. This is a mobility exercise. Take your time and hold each position for 2-3 seconds. Two sets of ten with each leg is a good benchmark.
World’s Greatest Stretch
This stretch targets every major muscle in the body, especially the ones we tend to overuse sitting at a desk or a computer all day. There are so many variations to this stretch. The core of this stretch is the lunge with the hip rotation. I like to do five movements on each side.
Messier Lunge
This is an easy side to side movement rather than an up and down. With toes forward, hinge hips back and sink down. Try to keep eyes/head in line side to side. I prefer to do two sets of ten reps for each side.
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