Basketball drills
- 10 exercises.
- 30 sec each.
- 1) Take turns putting your foot far slanted back, moving your arms back low, and as you step back up extended.
- 2) Lift your foot and move your foot to your other buttock while taking the weight off your other foot.
- 3) Make fists, lift 1 leg, bring your knee to your chest and move both arms down.
- 4) Now again like1 with your feet, while swinging and crossing your outstretched arms in front of you.
- 5) Lock your hands in front of you. move them from left to right four times, at four lift 1 knee and bring your right elbow to your left knee, to 4x vice versa.
- 6) Vertical jogging
- 7) Squads, Bring both arms together in front of you.
- 8) Front kicks, as extended as possible, keep balance.
- 9) Boxer shuffle, left-right, bring your weight from left to right.
- 10)Feet slightly apart, touch your left foot with your right hand, alternating.
- Parcour on the right side of the field.
- obstacles
- 1 dribble, sit down while dribbling and stand up while dribbling
- 2) Dribble, dribble backwards and accelerate forward to the next pylon.
- 3) Cross the legs 3 times, change legs.
- 4) Switch in any way from left to right. Pass from backline to row A under the basket.
- Row A gets the ball from the person who finishes the course.
- Row B stands on free throw line.
- B receives pass from A and fills the lane on the right side of the court.
- A follows and becomes trailer, to pilon and pass from B and to baset.
- Coach with ball on the baseline/out off bounce.
- 2 off. players on ft-line.
- Plus 2 defenders.
- Screen/roll get ball.Defenders go to sideline and become offense.
- 2 dribbles, pass to mid-player on midcourt. Players passes it to either side. 3 v 2.
- After score, offenders go to row for f-line start.
- Defenders go to rows midcourt.Boxing-OUT
A) Post 4 is 1 meter outside bucket near baseline with the ball.
B) Player sprints from top 3-pointline to side post A, gets the pass.
C) Post weakside flashes up high on ballside. Gets ball, turnsfor pass (above head)
A) Posts-up before the basket, gets ball and fininshes. Make headfake one side go other side.
After drill,A gives ball to row A and goes to row C.
C goes to row B. B to A.
- Player with ball one side of the basket, mid-player sets screen on to ball, rolls to the basket.
- Screened player dribbles accross to the other side.
- Low post sets back-screen on side player.
- Player gets pass,lay-up. Two for the rebound.
- Next players ready.
- Plus two/four defenders possible. Switch positions.
- After 4 times, swith top to side positions.Than switch side basket.
- As a team on the back line.
- Simultaneously jog to center line/back.
- 3x. All running at the same time.
- 2 rows of back line.
- Sprint to free throw line.
- Jog to center line.
- Back the other way.
- Connect other row. (4x)
- 2 rows left/right on backline.
- Slides to free throw line, sprint diagonally back to other looking.
- Side of your own row.
- Jogging via the outside back, connecting other group.
- Closeout to vw-line, jog through. Back again.(4x) ......
- Weave from midcourt/finish lay-up. 5min. Then...stretch.
- 3 attackers around the bucket,
- 2 defenders in the bucket.
- Attackers around the bucket pass around.
- Defenders move towards the ball and give helpside.
- Right wing attacker sometimes dribbles inside to bucket edge and then outside again.
A) Player with ball and defender on three-point line.
B) Player lay with defender, edge of bucket. Puts screen on ball.
- A passes, layup, or watches for roll off B to the basket.
- 2 on 2.
- Expandable with 2 to 3 attackers/defenders.
- They then put screen on player without ball.
- 2 centers next to each other on the free throw line.
- Passer with ball around 3-point line right or left of bucket.
- Center on the side of the ball fakes and moves to low.
- Or they switch spots and other center goes low.
- One of them popped-out or is free on the header.
- Other goes to low weakside.
- Defenders at 2 centers and 1 extra in center bucket.
- Extendable. (test)
- Shooting warm-up.
- Matching pairs starting from the back line to the halfway line.
- Minimum of 3 passes.
- When you reach the halfway line, the player on the sideline dribbles to the middle, between the legs, behind the back around the pylon and back to the right.
- Other player runs to a pylon outside the bucket, runs around it and offers himself for the pass.
- Then takes the shot.
- Passer rebounds and passes to other side of court for pairs passing to the other side and lay-up.
- Ball may not touch ground.
- Post-up with defender and passer sideline.
- Post-up middle bucket with full defense.
- Shooting other basket. Minimum of 4 players.
- Passer (without ball) low bucket left or right. (Coach).
- 2 players or three-point line opposite passer.
- Other players under the basket with ball.
- Dribble to pilon, spindribble out, open and pass to player at 3-point line.
- Passes to coach. Makes action to pilon and gets free for shot, pass back from coach, shot, own rebound and pass.
- Walk around the half track (2 laps)
- Put a chair on two sides. When you are at the chair, sit down, get up immediately and walk around.
- Put hoops on the corners. When you step into the hoop, you make an stretching movement as if you were scoring the ball
- Take a ball and dribble with it along the track, doing the movements described in 2 and 3. At 2, do five dribbles in a sitting position.