Basketball drills
- Warm-up exercise without ball - 5 minutes of +- 5 rounds.
- 4 cones in a square in the room with one exercise performed along each side:
- Sideways shuffling with the face turned to 1 particular side.
- Swinging arms, per round this can be alternated forward/backward.
- Side shuffling with the face turned to the same side as last time so that the other leg is now first.
- Skipping, lifting knees, can be alternated per round with seat touching.
- Make 2 teams.
- Each team stands ready on one side of the field on the back line.
- Put as many balls as players on both the 3-meter lines.
- When the trainer/trainer calls GO!, everyone starts rolling the balls to the other side.
- Whoever has the fewest balls in their field after 3 minutes has won.
- At trainer's signal, both players start sprinting.
- Blue must run around first pawn and Red runs straight through to tap Blue.
- Red becomes Blue and flips over.
Everyone has a ball.
- Slalom around pylons, possibly with touching.
- Dribble with bench. Both sides a foot.
- Back line slides with ball overhead.
- Dribble to center line and push up.
- Layup.
Repeat 3 times.
Small room with 4 baskets:
- Run laps with lay-ups over all baskets.
- After whistle press up, tap, plank, jump with ball held in hands.
- After the whistle turn around and left.
- After the whistle accelerate.
Everyone a ball and distribute along the length of the field.
Dribbleback and forth; jump stop, pivot across or keep dribbling.
Dribbleback and forth; jump stop, pivot across or keep dribbling.
- Warmup: start slow, 50, 70, 100%.
Variations:
- Dribble left back, right back.
- 2x left, 2x right.
- Roll ball across ground, make 8s.
- Hold ball and jump with 2 legs.
- The Crab.
- Between the legs, high and low.
- Tap lines along the way.
- Along the way 5x push-ups, 10 abs, 30 second taps.
- Low dribble; fast left/right.
- High dribble with hop, backwards.
- Behind the back, turn on axis.
- Behind the back, turn on axis.
- Push/pull front to back.
- Side to side; left to right.
- Side to side with cross over.
Standing
Stationary: through the legs. Step out, dribble, step back. 8-step low dribble, behind your back,
- 3x left, 3x crossover, 3 x right.
- With 1 hand push from left to right.
- Through steps . Dribble backwards through legs and forward again, staying in one line.
- Dribble from high to low, sit and stand up again.
Behind your standing legs dribble.
Pawns
Pawns
- 2 pawns; crossover touch pylon with your hand - screen ball.
- 2 pawns, eight around pylons - 1 hand.
- Row of pylons - slalom.
On the bench move forward by jumping on the bench and then off with bench between legs and ball above head.
- 3 rows with each 3 players or more.
- Ball in the middle.
- Pass to right start and pass back to center and pass to left and back.
- Finish with layup or jump stop.
- Return next to the court and shuffle through to the right.
- 2 players at bottom of goal.
- 2 players left extended free throw line.
- 2 players right extended free throw line.
- 2 players at the center circle.
- Team 1 players top and bottom.
- Team 2 players left and right.
- Team 1 starts dribbling toward each other does a change of direction and accelerates.
Variations: crossover, between the leggs, behind the back, double action, back up dribble. - When team 1 has done the change of direction team 2 may leave.
- B passes the ball to C
- B runs to cone receives ball
- B scores lay up
- B joins row C
- C passes the ball back to line B
- C goes to take the rebound from B
- C goes to line A
- A passes the ball to B
- A connects in row B
Different options:
- Player under the basket, pass from the corner and player runs in. Quick scoring from close range.
Make it more difficult by throwing first ball against the board/wall, then score. - Player with ball on the centerline, 2nd player on the backline.
Player with ball starts dribble and 2nd player chases and must first throw ball against the board/or wall for score.
Make sure you have good power, deep good slides and a tight pass to the man.
- First player sprints without the ball to pawn with close out.
- Slides to the second pawn.
- Turn around -> get the ball passed to you -> finish the ball.
