Virtual Physio Hub

Virtual Physio Hub

Proudly presented by The Optimal Health Lab

Welcome to your very own virtual ‘Physio Hub’ brought to you by the Optimal Health Lab. Below you will find all the information you need to help return to basketball. Hear from The Optimal Health Lab Physios Scott & Darcy as they provide you with the important factors players of all ages and abilities must be aware of when returning to basketball after COVID-19 lockdowns.

There is also vital information that coaches, parents and players can adopt to reduce the risk of injury and return to the game at an optimal level. OHL also provided a basketball specific active warm up, home strength program & band warm up for our Wildcat members.

If the virtual ‘Physio Hub’ doesn’t answer your questions then we encourage you to contact the Optimal Health Lab direct via (03) 9431 5955 or visit

Commonly Asked Questions for Physios

What is Physio?

Why are Physios important for Wildcat members?

What is the most important tip from a Physio?

What should I do if I get injured?

How can coaches help prepare their players for a return to basketball?

How can parents help their children prepare for a return to basketball?

What should older players be aware of when returning to basketball?

What are Physios biggest concerns about lockdowns?

Once basketball is back how do I reduce the risk of getting injured?

What can I do at home during lockdown to prepare for a return to basketball?

Do shorter lockdowns still effect me?

How do lockdowns effect our bodies?

What is the importance of Sport Specific Training?

How can I stop & manage muscle soreness?

Should I tape or brace my ankles?

Why is nutrition important?

Why is concussion important & how do I manage it?

What is a good warm up?

What is a good warm down?

What is the biggest myth about Physios?

How have Physios pivoted during COVID-19?

What has COVID-19 taught Physios?

Optimal Programs For Players, Coaches and Members

Eltham Wildcats Active Warm Up Routine

Eltham Home Strength Program

Eltham Wildcats Pre Training & Game Band Warm up

Optimal Tips For Junior Domestic Players & Parents

– Train at home/local court with your parents or friends
– Reload back into basketball nice and slowly
– Build strength up, get training loads back into your body
– Do a good warm up for training/games
– Talk to your coach if you are tired or sore
– Don’t expect to play a full game (fatigue can increase the risk of injury)
– Cool down (stretch, foam rolling, light walk)
– Hydration, nutrition & sleep
– Practise basketball movements (change of directions, jumping & landings, pivots)
– Low intensity training to begin with (skills based then build in competition)
– Prior injuries can reoccur, don’t push through it, get it checked and manage the injury

Optimal Tips For Coaches


– Make sure you do a good warm up (active/moving warm up & activation)
– Build trainings up nice and slowly. Start with low intensity skill based drills. Build up intensity and game play each week.
– Cool down as a team (team bonding opportunity) gentle stretching, walking, foam rolling etc

Game day:

– Make sure you do a good warm up (active/moving warm up & activation), meet up before the game and utilise an outdoor area/space
– Minimise and adjust game time for players, don’t play players full minutes
– Use your timeouts
– Talk/listen to your players and their parents (are they tired? Are they sore?)
– Utilise halftime with hydration, rest and small snack
– Warm down as a team (team bonding) utilise an outdoor area/space
– Encourage players to hydrate and have good nutrition after games
– If you overplay your players and work them into fatigue the risk of injury increases

Optimal Tips For Senior Domestic Players

– Start doing some light training at home (light running, gym, shoot around at your local court, home workouts)
– Practise basketball movements (change of direction, pivots, jumping & landing)
– Minimise risk of injury by building up a good strength base
– Ease back into playing
– Utilise your subs and time outs. Don’t try and play a full game
– Do a good warm up, don’t just jump straight onto the court after sitting at the desk all day
– Hydration, nutrition and sleep after the game
– Start exercising now, don’t wait until the week before the season starts
– Physically demanding jobs are not a substitute for exercise or strength training
– Prior injuries may reoccur when you begin playing again. Don’t push through it, get it checked and develop a plan to manage that injury

Ballers Not Fallers – Jumping Into Injury Prevention

This thirty-minute workshop teaches the importance of jumping and landing in basketball while taking you through several great exercises you can incorporate into your training to improve vertical leap, explosiveness, and injury prevention.

Ballers Not Fallers – Jumping & Landing Program


Eltham Dandenong Junior Basketball Tournament – What to do if I get injured?

The Eltham Dandenong Junior Basketball Tournament is the largest in the world and here is some advice on what to do if you get injured during tournament play.