Basketball drills
- 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.
- 2 teams against each other
- 5 point shooting with 10 baskets at each position.
- Shot and own rebound.
- The players line up behind each other.
- The aim is to pass the ball through your legs to the other player.
- When you have passed the ball, you stand behind each other.
- The goal is to be the first team to reach the other side.
- Each player takes 2x 2 free throws.
- At 1 miss, go 1 length
- At 2 misses 2 lengths to go through
- players stand at the baseline on 5 lines 1 group in the middle the other 2 groups at the ends of the field the other 2 in between.
- The ball goes from the central player to player 2 who stands to the right of player 1.
- Then player 1 goes behind player 2 and passes player 4.
- While this is happening player 2 passes to player 3, and player 2 runs behind player 3 and past player 5 towards goal.
- Then player 3 passes to player 4 and performs the same overtaking move.
- When this happens, player 3 passes to player 4 and performs the same overtaking move.
- if player 5 is still too far from the goal he passes to player 1 who has to finish
- As soon as this is done the last passer and finisher go back in sprint defence to the other half where they will play 3 against 2.
- From the end of this fastbreak the shotter goes back into defence and the defending players attack.
- option:
- After this they can play 1 vs 1 back.