Basketballexercises for technique 1,5 meter / corona / covid-19

Objective

• Improve reaction speed
• Practice one-on-one situations

Execution

• Divide the players into pairs and assign each pair a number.
• When the coach calls out a number, the players with that number sprint to the centre as quickly as possible.
• The players grab the basketball and dribble towards the basket for a one-on-one situation.
• They have only one attempt to score.
• After their scoring attempt, the ball is returned to the coach.
• The coach can also call out multiple numbers at once for two-on-two, three-on-three, and so on.

• Try to score 5 times as quickly as possible with your group.

• Divide the players into 2, 3, or 4 groups, ensuring that each group has a maximum of 6 players.
• Assign each player in every group a number from 1 to 6.
• Each group is positioned in a corner of the court.
• In the center, place 2, 3, or 4 basketballs inside hoops.
• When the coach calls out a number, the players with that number sprint to the center as quickly as possible, take a basketball, and dribble towards the basket.
• They have only one attempt to score.
• After their scoring attempt, they return the balls to the center and rejoin their group.
• The first group to achieve 5 scores wins the game.

• Make scoring easier by hanging a hoop on the ring where players can also score.
• A score through the hoop is worth double points.

Do you want to get in shape? You can, but you need a few things for it.

• What do you need to do?
  • Pawns
  • Soccer
  • Clothes you can wear to work out
  • Stairs
• First of all, it's important that you warm up well before you start working on your fitness!
• What do you have to do?
  • Run 2 cones in front 1 in back and repeat that every time.
    • Do that twice
  • Take the ball and run 5 circles with it.
    • This will give you ball control and also ensure that you have worked on your fitness for a while.
  • You can also do exercises for your condition inside by running 5 times up and down the stairs.
• Of course you can give your own twist to how you want to do it, but I find these are the nicest and most fun ways to improve.
• Don't try to run fast the first day without stopping, do it in steps!

• Everyone a ball, line up in a large circle.
• Trainer shows the exercise, players follow:
  • Spread out, rolling the ball in an 8-shape between the legs
  • Roll the ball around your waist, head legs (change direction)
  • Dribble with left, right, change hands.
  • Dribble with the whole group (rhythm exercise, all in rhythm!)
  • Dribble between your legs
  • Dribble behind your back
  • Shot movement upwards (extend arm, point, catch)
  • Spreading stance (move the ball in an 8-shape without touching the ground)
  • Ball above your head, passing with fingertips from left to right

For U12 first explain well which lines are used.
Standard killer with line touching, executing with ball and different commands.

• Slowly build up speed as a warming up,
• Possibly let a player determine what the assignments are.
• Do take a rest now and then.

Tasks:

• Left to go, right back
• Left/right (cross)
• Backwards (2 times left, 2 times right)
• Put the ball down (under ball back, pick up ball back and next line)
• With press-ups (2x on the line), jumping, abs ect.

Divide the group into pairs.

Passing to the other side:

• First 2-groups fit around the whole field.
• 3 meter distance, no running
• Variant: at the halfway line:
  • Player on the inside dribbles to the head of the bucket and passes to the player on the outside who scores with lay-up/shot.
• Player who has passed runs to the other sideline and receives outlet, passes back to the center line and again shot/layup
• Left and right side

Important that they do not run during the pass and that the players change (inside and outside).

Players start at the bottom of the ring in 2 lines.

1) On the right side of the ring, players make a zig-zag run with the ball, changing direction at each cone (cross, behind the back, through the legs and spin move).

• Once at the center line, the player dribbles with the left hand towards the cones #1 here you do a backup dribble and go with a cross-over past the cones and finish with a lay-up.

2) On the left side of the ring, players do a short/explosive zig-zag and sprint from the last pawn to the center line.

• Once at the center line, they dribble right-handed to cones #2, here they do a backup dribble and crossover past the cones and finish with lay-up.

• At cones #1 and #2 you can vary with crossover, behind the back, through the legs and spin move
• Finish with lay-up or short distance shot
  
  

• Everyone a ball, line up in a large circle.
• Trainer shows the exercise, players follow:
  • Spread out and roll the ball in an 8-shape between the legs.
  • Roll the ball around your waist, head legs (change direction)
  • Dribble with left, right, change hands.
  • let the whole group dribble at the same time (rhythm exercise, all in rhythm!)
  • dribble between your legs
  • dribble behind your back
  • Shot movement upwards (extend arm, point, catch)
  • Spread position (move the ball in an 8-shape without touching the ground)

• 2 players.
• Player A, rebound/pass
• Player B max 1 m from the basket/In front.
• 1 ) Get ball. in shothand. Finish like regular shot, using just one hand.
• 2 ) High arching swish, both hands.
• 3 ) Pinch a coin in-between guide hand thumb and pointer finger. Catch and shoot this way. (Eliminates your thumb)
• 4 ) 2,5-3m from basket. Ball in non shooting hand, Dribble and load directly in shooting hand. No pauses, direct shooting.
• 5 ) Fades: Get ball from passer, fake one side, one dribble shoot. (Change speed quickly) Use spots you need in a game.
• 6 ) Baseline drifts. Start sideline, move to baseline, get pass, shoot.
• 7 ) Slot on the 3-point line. Move to wing, get pass, shoot. Walk back to middle. Same
• 8 ) Transition pull up's. Start midcourt, 2 to 3 dribble. Pull up for the shot.
• 9 ) Alternate range shooting. Take a shot outside perimeter, after shot, walk 2/3 steps backwards, get pass shoot, walk 2/3 forward etc.
• 10) 5 spots in a row. Corner, wing, mid, wing, corner. (make 2 per spot)
• 11) Free throw golf. 18 shots. Miss is bogey 1, hit ring is Par 0, Hit shot is Birdie -1. Best score wins.
• 12 V-cut shooting. Passers one side off the bucket, shooters other side. V-cut, get ball top bucket, shoot.
  
  

• finger tip over head for chest cupboard.
• around head, waist, knee
• make between legs
• release ball between legs and change hands to catch without impact.
• throw ball behind back over shoulder left right.
• 10x right dribble 10x left dribble. pushing hard on the ball and not looking at the ball.
• 2x right cross to left 2x left cross ... Don't look at ball
• Dribble an 8 through the legs and keep the ball low.
• Keep dribbling the ball behind your back.
• Dribble between the legs front and back

• 3 and 7 run to the circle and look to the right to receive ball from 1 and 5.
• 1 and 5 run after ball and then stand in the circle.
• 3 and 7 pass to the man opposite them (i.e. 4 and 8) and chase ball,
• 4 and 8 pass to 1 and 5 in the circle and chase the ball and stand in the circle.
• 1 and 5 pass directly to 6 and 2 and chase the ball.
• 6 and 2 then pass to 4 and 8 in the circle and chase their ball and stand in the circle 4 and 8 pass directly to 3 and 8 who can pass to 6 and 2 in the circle. 6 and 2 pass directly to 1 and 5 and the circle is complete.
• In fact, everyone is chasing his or her pass.

Bridge

Starting position

• Lie on your back.
• Bend your knees to 90 degrees and place both feet flat on the floor.
• Your arms are along your body with the palms facing down.

Action

• Tighten your buttocks and stomach.
• Lift your buttocks off the ground to form a straight line with your knees, hips and shoulders.

Difficulty

• To make this exercise more difficult: alternately extend your right and left leg, keeping your hips in position.

• The worker moves about 4 metres in front of the declarer in a defensive position, i.e. slightly through the knees.
• The worker catches and throws the ball with one hand, then 'slides' in the opposite direction.
• The thrower catches and throws the ball with the other hand and moves back.
• The exercise is always performed in a defensive position and therefore puts a lot of strain on the upper leg muscles.
• Pay attention to good catching and throwing while 'hurting'.

• The worker walks at about 5 meters distance to the left and right of the declarer,
• The handler throws with two hands when the worker is at the turning point.
• Make sure the ball is thrown in front of the worker and that the body is turned in before the ball is caught.
• The turning point can be marked, with experienced players this is not necessary.
• Experienced players should keep running until the ball is thrown, the declarer has the task of estimating distances.

• ...prepare for the ball to come.
• Eyes on the approaching ball.
• The arms are stretched out towards the ball;
• the wrists are slightly bent backwards;
• the fingers are spread and point upwards;
• The body reaches slightly forward.
• At the moment of ball contact, the fingertips touch the ball first;
• the thumbs and slightly the index fingers are behind the ball,
• so that the ball cannot shoot through.
• the speed of the ball is slowed down by bending the arms.
• The ball comes to rest in front of the diaphragm.
• Especially with 'hard' passes, it is useful to place one foot in front of the other while catching.

• Depending on the number of balls.
• Pairs or alone.
• In singles.
  • Start at your position, dribble to opposite side of basket.
  • Set or jump shot from your position (guard, forward, center).
  • Up to 8 hits.
• In pairs.
  • Start from position, pass to opposite basket.
  • Last pass must be good so that shooter in jumpshot is ready for his/her shot.
  • Up to 4 touches per player!!!!!
  • Losers, 1x back and forth slides in width.8 hoops/pawns for shooting positions.

• Half of the basketball players have a ball.
• These basketball players dribble all over the room.
• On the whistle they pass the ball to someone they first made eye contact with.
• The pass they use to do so is up to them.
• Choose the pass that is best in the situation.
• If you are close to the ball, do not pass.

Objective:

Try to score 5 times with your group as quickly as possible.

Task:

Divide the players into 2, 3 or 4 groups so that there are max. 6 of them in a group. Give each player in each group a number from 1 to 6. Each group sits in a corner of the terrain. In the middle there are 2, 3 or 4 basketballs in hoops.

When the coach says a number, the players with that number sprint to the middle as fast as they can, take a basketball and dribble to goal. They get only 1 attempt to score. After their goal attempt, they put the balls back in the middle and rejoin their group. The first group with 5 scores wins the game.

Variations/ gradations

Make scoring easier by attaching a hoop to the ring where players can also score. A score through the hoop is then worth double points.

• Purpose:
  • Reaction speed and 1 against 1 
• Assignment:
  • Divide the players into pairs and give them one number per pair. 
  • When the trainer says a number, the players with that number sprint to the center as fast as possible, grab the basketball and dribble to basket for 1 to 1.
  • They get only 1 attempt to score. After their goal attempt, the ball goes back to the trainer. 
• You can also call several numbers at once for 2 against 2, 3 against 3 etc.