On you can make trainings easy and fast. Furthermore, you can both add your own exercises or use existing ones. Below this are a few selected exercises.
  • Players gather at the baseline in 2 groups, 1 player stands under the ring with ball, 2 players stand on the opposite side ready to defend. Man with ball dribbles over, players left and right run along the sideline in attack.
  • Defense is free to choose on whom to defend, active D, no taking position in or around the bucket.
  • Player who finishes or loses the ball attacks back together with the 2 defenders.
  • On the other side of the court, 2 new defenders are already ready.
Everyone a ball and divide over the length of the field

- Dribble back and forth (jump stop, pivot across, or keep dribbling).
- Warming up: start slow, 50, 70, 100%.


- Dribble left out, right back.
- 2x left, 2x right.
- Roll the ball over the ground (make 8 rolls).
- Ball fixed and jump with 2 legs.
- The Crab.
- Between the legs (high and low).

- Tapping lines along the way.

- On the way 5x push-ups, 10 abdominal crunches, 30 sec taps.
- Low dribble (fast left/right),
- High dribble with hop, backwards.
- Behind the back, turn around the axis.

- Standing: through the legs (step out, dribble, step back), dribble low 8s.

You are only allowed to run on the lines of, for example, a volleyball field. The ticker must try to tick off one of the runners.


  • Turn right/left only.
  • Knees high.
  • Hopping.
  • Backwards (don't fall!) etc.

Outside you can set up a closed course with hats or cones.

Running training

  • 30 sec Jumping Jacks
  • 30 sec knee lifts
  • 30 sec heels against buttocks
  • 30 seconds bridge with 1 foot on ball
  • 30 sec jump-lunge with ball between legs 30 sec skating jumps
  • 30 seconds Russian-twist (feet off the floor)


  • Build up from 25

Plank workout (3 minutes)

  1. 30 seconds normal plank
  2. 30 seconds of alternating left and right leg lifts
  3. 30 seconds of side plank on right side, other arm extended
  4. 30 seconds side plank on left side, other arm extended
  5. 30 seconds of normal plank 30 seconds of spiderman plank

Bicycle Crunch

  • 2 x 1 minute (rest 20 seconds)


  • 3 x 8 pylo-clap push-ups

In this exercise, the basics of rebounding are explained and practiced (again).

Low center of gravity

  • Pairs of equal strength, without the ball.
  • Each pair backs against each other.
  • Start on the baseline, player on the baseline (attacker) tries to push the player with his back towards him (defender) to the opposite side.
  • Defender must have his back straight and his knees deep, so that the centre of gravity is low.
  • Once on the other side, the players swap roles and go the other way.

Explanation of basic movements

  • Watch where the attacker is going.
  • Make contact with hand/arm.
  • Pivot so your back is turned to your opponent.
  • Box out!


  • Same pair on the baseline, about a metre apart.
  • Trainer calls out left or right.
  • Attackers then calmly take a few steps towards defender.
  • Defender carries out steps.
  • NOTE: attacker must step slowly for the exercise!
  • After a few rolls, attacker/defender turn around.

Game shape

  • Same pair, around the centre circle. (Defender on the circle line, 1 ball in the middle.)
  • When the trainer says GO, the attackers try to get the ball, the defenders have to box out!
  • After a few rolls attacker/defender turn around.
  • 1 Forward
  • 2 Guard
  • 3 Post
  • 1 Makes rebound and runs through.
  • 2 Goes to extended free throw line sideline.
  • 3 Takes the rebound.
  • 3 Passes to 2.
  • 2 To 1.
  • 1 Fakes another pass.
  • 3 Takes rebound.
  • 3 Passes to 2.
  • 2 To 1.
  • 1 Continues to dribble.
  • 1 Passes to 3.
  • 3 Finishes.
  • 2 Takes the rebound.
  • 1 Goes to extended free throw line sideline.
  • 2 Passes to 1.
  • 1 Passes to 3 along sideline.
  • 2 Goes through the middle and gets the ball at the free throw line and shot.
  • If this goes well with 4.
  • Players at the baseline have the ball.
  • He passes the ball to the blue player and walks towards the other baseline.
  • He gets the ball back and passes it to the red player.
  • He gets the ball back and passes the ball to the orange player.
  • He gets the ball back and dribbles to the basket and finishes with lay up.
  • When the blue player has passed the ball he runs to the spot of the red player.
  • The red player to the orange player and the orange player takes the rebound and starts the exercise on the other side.
  • Variations in finishing and eventually close out and live defence possible.
  • The players line up in two groups on the sideline near the halfway line.
  • The first 2 players of the red group line up on one side of the field and have the ball.
  • One player of the blue team lines up on the other side.
  • As soon as the attacking team crosses the centre line, the 2nd player of the blue team runs around the cone in the centre circle and starts defending.
  • Attacking players try to score before the 2nd player gets there.
  • Player on top attacks the basket.
  • Passes along the baseline.
  • Ball to corner makes quick extra pass to wing who takes the 3 point shot.
  • The player at the corner runs to the basket immediately after the pass.
  • Where that gets the ball from the player on the wing on the opposite side works off under the hoop.
  • White triangle takes rebound from the 3 point shot.
  • Blue player takes own rebound. (Passing clockwise.)
  • 2 rows on the baseline.
  • Front player of one row without ball.
  • Player without ball walks around the pylon, receives pass from front player of other row and makes lay-up/shot.
  • Catch the ball from the back of the pylon.
  • Player who passed the ball goes around the pylon and gets the ball.
  • Adjustments:
    • Move the pylon further and further away.
No training sessions found.