Performing at your best in wheelchair basketball isn't just about what happens during the game. What you do in the hours before you hit the court and the way you look after yourself and your equipment afterwards can have just as big an impact on your performance, your recovery, and your longevity in the sport. Here's a practical guide to help you get the most out of every game day.
Before the Game
Give your chair a once-over
Before anything else, take a few minutes to check your chair. Pump your tyres up to your preferred pressure, check that your axles are secure, run your hands over your strapping to make sure everything is holding firmly, and give your wheels a quick spin to check they're running true. It takes very little time and can save you a lot of frustration once you're on the court. If you notice anything that doesn't feel right, find the GTK team or another qualified technician before the game gets underway.
Warm up properly
A thorough warm-up is essential for wheelchair basketball athletes. Your shoulders, in particular, do an enormous amount of work during a game and are vulnerable to injury if they're not properly prepared. Spend time working through shoulder circles, rotator cuff activation exercises, and gentle stretching before you move into anything more intense. From there, build into chair-based movements like pushes, pivots, and direction changes to get your body and your chair working together before the game begins.
Fuel and hydrate
Making sure you're well fuelled and hydrated before a game is important, but everyone's preferences and needs are a little different. As a general principle, give yourself enough time to eat before tip-off so you're not playing on a full stomach, and focus on staying consistently hydrated in the lead-up to the game rather than trying to catch up at the last minute. If you're unsure about what works best for your body, a sports dietitian can be a great resource.
Get your head in the game
The mental side of preparation is just as important as the physical. Take some time before the game to think through your role, your team's game plan, and how you want to approach the match. Whether that's quiet focus, music, or a chat with teammates, find what works for you and make it part of your routine. Consistent pre-game routines help signal to your brain and body that it's time to perform.
At Half Time
Half time is short, so use it well. Rehydrate, take a moment to catch your breath, and listen to your coach. Reset mentally for the second half and if anything felt off with your chair during the first half, flag it now so there's time to address it before play resumes.
After the Game
Cool down and stretch
It can be tempting to skip the cool-down after a game, particularly when you're tired or caught up in the post-game debrief, but it's one of the most important things you can do for your recovery. Spend at least ten minutes bringing your heart rate down gradually and working through a full stretching routine. Pay particular attention to your shoulders, chest, and upper back, which carry the bulk of the load during play. Regular post-game stretching helps maintain your range of motion and reduces the risk of the tightness and overuse injuries that are common in wheelchair basketball athletes over time.
Check your chair
After a game is a good time to give your chair another look. Check for anything that might have come loose, shifted, or taken damage during play. Look over the frame, check your bolts and fittings, inspect the tyres for any new cuts or damage, and make sure your bumper and anti-tip are still in good shape. Picking up on any issues straight after a game means you can get them sorted before your next training session rather than discovering them at an inconvenient moment.
Refuel and recover
Your body needs time and fuel to recover after a game. Try to eat something reasonably soon after finishing, keep drinking water consistently in the hours that follow, and if you're competing in a tournament with multiple games in a day, paying attention to your recovery between games becomes even more critical. A sports dietitian can help you work out a recovery nutrition plan that suits your individual needs and training load.
Rest
Sleep is one of the most powerful recovery tools available to any athlete. Aim for a full night's sleep after a game day, and if you're feeling particularly fatigued or sore in the days following, listen to your body. Overuse injuries in the shoulders and wrists are common in wheelchair basketball athletes who push through fatigue without adequate rest. If something is persistently sore or painful, get it seen to by a physiotherapist or sports medicine professional sooner rather than later.
Reflect on your performance
Once you've taken care of the physical side of recovery, it's worth spending a little time reflecting on how the game went. What worked well? What do you want to work on before the next game? Keeping a simple training and game journal can be a useful way to track your progress over a season and identify patterns in your performance that might not be obvious in the moment.
A note for GTK Waratah Wheelchair Basketball League players
If you're competing in the GTK Waratah Wheelchair Basketball League powered by Wilson, remember that the GTK team is available at every round to assist with any chair maintenance, adjustments, or performance issues. If something doesn't feel right with your chair before, during, or after a game, come and find us. Getting your chair sorted quickly means more time focused on what matters most, performing at your best on the court.
For any questions outside of game day, or to book a service or discuss your wheelchair setup, get in touch with the GTK team.
