Basketballexercises

• On forearms and toes
• Keep your back straight, engage your abdominal muscles
• Do not sag!

• Lie on your back, hands behind your head
• Alternately bring your elbow to the opposite knee
• Maintain a steady pace, focus on control

• Lie on your back, knees bent
• Lift your hips, engage your abdomen and glutes
• Hold, then slowly return

• Sitting position, feet off the ground
• Rotate your upper body from left to right
• Optionally use a ball or bottle

• On your side, support on forearm
• Hips off the ground, body in a straight line
• Switch sides after 30 seconds

• Lie on your stomach
• Lift arms and legs off the ground, hold
• Strengthens lower back and gluteal muscles

• Complete each exercise for the indicated time.
• Focus on form and control.

• Jump on your left foot and maintain balance for 10 seconds, then sprint to the red line.
• Repeat on your right foot and sprint to the red line.
• Perform high knees in place for 10 seconds, stay on your toes, and sprint to the red line.
• Do 5 lunges on your right leg and 5 on your left leg, then sprint to the red line.
• Jump sideways over the line and back 3 times, then sprint to the red line.
• Repeat the sideways jumps with your back facing the court, then sprint to the red line.

• Set up the situation twice. The first obstacle is a speed ladder. Move sideways through the ladder by standing with two feet inside the ladder and one foot outside the ladder.
• Then you will encounter three hurdles that increase from low to high. Jump over these hurdles.
• Along the way, take a bag from the bucket. Which team has all the bags on the other side first and then sprints to the other side first?
• The final sprint can only be initiated once the last bag is placed!

• The players dribble along the outer line of the court.
• At various points along the line, a trainer, coach, or assistant coach positions themselves to attempt to intercept the ball.
• The players pass the coach by using a feint or by quickly switching hands. They are free to choose how to do this.
• Encourage the players to dribble with both their strong hand and their weaker hand.
• When the players reach the basket, they may attempt to score with a lay-up.

• Each player receives a number.
• Swiss ball in the centre.
• Players form a circle around the Swiss ball.

• Players move around the ball, sideways or backwards-forwards.
• When a number is called, the player responds, takes the ball, and throws it at the retreating players.
• Add-on: The player who is hit takes the Swiss ball and tries to hit someone else.

• Move around the circle.
• Respond to changes in direction.
• Improve movement, enhance focus.

• Children stand in a line and run a lap.
• When the trainer calls out the name of the player at the back, this player sprints to the front.
• The player who comes to the front leads the line.

• Jump: All children jump in place.
• Ground: All children touch the ground.

• Position all players around the centre circle.
• One player stands in the middle as the tagger.

• Players may decide when to run to the opposite side.
• Try to reach the opposite side without being tagged by the tagger.

• Begin by designating one player as the tagger.
• The remaining players are given a few moments to run away.
• When a player is tagged, they hold hands with the tagger and form a joint tagger.
• When the chain consists of four taggers, it splits into pairs.
• The pairs then attempt to tag the remaining players.
• The game continues until only taggers remain.

Objective

• The objective is to create a line of three.

Execution

• Two teams are formed.
• One player from each team runs with a coloured cone and places it in a hoop.
• When the first player returns, the second player from the team starts, followed by the third.
• If there is one cone of each colour, the fourth player may move a coloured cone to achieve three in a row.

• Jog along the long sides of the field.
• Walk along the short sides.

• Stand upright with feet hip-width apart.
• Perform 20 squats at a slow pace.

• Begin with arms extended above your head.
• Let your arms fall alongside your body as you bend your knees.
• Swing your arms backward and jump while moving your arms forward and upward.
• Keep your back straight and hips back, feet flat on the ground.

• Basic position: stand upright with your feet slightly apart.
• Step your right leg straight forward and bend the knee 90 degrees, left knee close to the ground.
• Rise up.
• Step your right leg to the right side, foot slightly turned forward, bend your left knee.
• Return to the basic position.
• Step your right leg backward, bend your left knee.
• Return to the basic position.
• Repeat these steps with the left leg.

• Jog along the long sides of the field.
• Sprint along the short sides.

• Arrange the players in pairs, standing one behind the other, facing the wall.
• Each pair requires one tennis ball.

• Player 1 stands closest to the wall and starts by throwing the ball against the wall.
• Player 2 catches the ball.
• Meanwhile, Player 1 runs back via the right side and then catches the ball that Player 2 has just thrown against the wall.
• Repeat this at least 20 times.
• Make the exercise more challenging by having the ball caught in a cone.

• Sprint around the cones.
• Always go through the middle cone.