Basketball drills
- Walk slowly to the other side x 3
- Stop and shot
- Jump two feet then walk, etc.
- Jump 1 foot, left then right
- Machine gun
- Spurt
2x210
free throws in series of 2
- 10-8 no running
- 7 1'
- 6 58"
- 5 56"
- less than 5 55"
10 lines walk within the time, if you are not within a small penalty follows. eg
per second late x5 times planking.
- 1 passes to 3 on the wing.
- 1 then executes a UCLA cut on 5's screen.
- 3 looks for the pass to 1 if not going 1 runs inside and flares out to weak side.
- 4 and 5 then place a staggered screen in front of 2 who looks inside curl ten before receiving the pass for the open lay up.
- 4 steps out from behind the screen to create space.
- 5 then sets a screen for 3 for the pick and roll. Then 3 goes hard to the hoop and looks to score or create opportunities for a teammate.
- players are lined up in the 4 corners of a half court.
- the ball is with 1
- he passes to 2
- after his pass he runs diagonally across the field and gets the ball back
- then he passes to 3
- 2 runs diagonally and gets the ball from 3
- then 2 passes to 4
- 3 runs to goal and gets the ball from 4 and passes to 4
- then 4 takes the rebound and continues the loop
- dribble ring
- different direction changes
- Finish at choice
- Put two chairs 18,3 meter apart.
- Put a tennis ball on chair 1 (this will be replenished), and put a bowl on chair 2.
- The players work in pairs.
- One player runs and the other fills up the tennis balls.
- Collect in 9 minutes as many tennisballs as possible in the bin.
- You are not allowed to throw and you have to run around the chairs.
- Cover 5x the distance of 10 meters as fast as possible.
- Put 2 cones/line at 10 meter distance.
- The player runs between these cones 5x.
- The pawn/line must be hit with the foot!
- The players work in pairs.
- One player runs and the other player clocks.
- Put 4 pawns in a T-shape.
- 5 meter distance next to each other (between 3,2 and 4) and 10 meter ahead (between 1 and 2)
- Start at 1 forward to 2,
- then left sideways to 3,
- then right sideways to 4,
- then left sideways to 2
- and backwards to 1.
- Record the fastest time in 2 attempts.
- Players work in pairs. One runs, one clocks.
- The player sits with his back against the wall and his legs in a 90 degree angle.
- Keep this up for as long as possible.
- Jump as far as you can from a standing position with your feet next to each other.
- Measure the distance from the line of touch to the heel.
- Ball up pass to bed.
- the down man runs in and passes to the middle man.
- The middle man passes to the first passer
- who runs in for a lay up.
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.