Basketballexercises for technique condition

• Jump on your left foot and maintain balance for 10 seconds, then sprint to the red line.
• Repeat on your right foot and sprint to the red line.
• Perform high knees in place for 10 seconds, stay on your toes, and sprint to the red line.
• Do 5 lunges on your right leg and 5 on your left leg, then sprint to the red line.
• Jump sideways over the line and back 3 times, then sprint to the red line.
• Repeat the sideways jumps with your back facing the court, then sprint to the red line.

• Collect as many cards as possible by scoring and perform the corresponding fitness exercises.

• For each goal, the player may take a card.
• Each card has a suit: clubs, spades, hearts, or diamonds.
• The suit of the card determines the fitness exercise:
  • Hearts: Push-ups
  • Spades: Squats
  • Clubs: Burpees
  • Diamonds: Lunges
• Perform the exercise the number of times indicated on the card. For example, Hearts 4 means 4 push-ups.
• After completing the exercise, the player may shoot again.
• The group with the most cards at the end wins.

Objective

• Collect as many cards as possible by scoring and performing the corresponding exercises.

Execution

• Participants shoot at the basket and may take a card if they score.
• Each card has a symbol: clubs, spades, hearts, or diamonds.
• Each symbol represents a specific fitness exercise:
  • Hearts: Push-ups
  • Spades: Squats
  • Clubs: Burpees
  • Diamonds: Lunges
• After picking a card, the player performs the corresponding exercise the number of times indicated on the card. For example, Hearts 4 means 4 push-ups.
• After the exercise, they may continue shooting.
• The group with the most cards wins.

• Use the entire court.
• Two players are positioned on the right side at the centre line ready for a lay-up.
• Two players are positioned on the left side at the centre line ready for a lay-up.
• Three players are positioned on the right sideline, level with the free-throw line.
• Three players are positioned on the left sideline, level with the free-throw line.

• Players at the centre line start with their lay-up.
• After the lay-up, they take their own rebound and make an outlet pass to the waiting player on the sideline.
• Then they join the sideline group, level with the free-throw line.

• Lay-up, power lay-up, lay-back, jump stop.

• Change of direction at the three-point line.
• Cross-over, behind the back, reverse dribble at the centre line.
• After the lay-up, remain in a defensive position.

• Take a shot instead of a lay-up.

• Blue begins behind the free-throw line.
• Red stands with the ball and their back against Blue.
• At the starting signal, Blue sprints to the baseline and returns to defend.
• Red sprints to the centre line and returns to attack.
• The goal is always to score.

• Begin with the classic weave to the other side of the court.
• Return and perform the weave up to the halfway line.
• The next three players are ready to start the weave and meet the current three players at the halfway line.
• A 3-on-3 situation arises in which a score must always be made.
• After a score, the newest three players start the weave and the next three meet them at the halfway line for a new 3-on-3 situation.

• Players divide themselves over two baskets.
• Each player takes two free throws consecutively.
• After the free throws, regardless of whether they score or miss, the player sprints up and down the entire court.
• It is important that they accelerate well and give 100% effort.
• After the sprint, they return to the free throw line and take two more free throws.

• Players build their conditioning and simulate a game situation where they must also rest during their free throws.

Objective

• Perform all exercises demonstrated by the trainer.

Assignment

• The players stand in a semicircle so everyone can see the trainer.
• The trainer demonstrates several exercises.
• The players imitate him or her.

Execution

• Stand with legs apart.
• Roll the ball between the legs in a figure 8 pattern.
• Rotate the ball around your waist, legs, and head.
• Occasionally change direction.
• Bounce the ball on the ground with both hands and catch it again with both hands.
• Throw the ball into the air with both hands and catch it again with both hands.
• Who can clap first before catching the ball?
• Stand with legs apart.
• Move the ball in a figure 8 pattern between the legs without letting it fall to the ground.

• The group is divided into two teams and positioned at the sideline level with the midcourt line.
• A blue player is ready to defend.
• Two red players are ready to attack.

• When the first red player crosses the midcourt line, the second blue player, who is still at the sideline, may start.
• He must first run around the cone before he is allowed to help defend.
• Meanwhile, the next red player is already preparing to defend.
• After a score or ball recovery, the two blue players attack.
• The two red attacking players go to the sideline to line up.

• The players start at the bottom of the baseline.
• Sprint at the red cones.
• Move sideways with a step-slide at the green cones.
• Begin with the ball on the right side of the court.
• Perform a lay-up, place the ball down on the left side of the court and sprint to the end line.
• Repeat the exercise, but now take the ball on the left side of the court.
• Perform a shot on the left side of the court, take the rebound and place the ball on the right side of the court.
• Repeat the round with the right side and perform another lay-up there.

• First round: 3 times, 15 seconds rest.
• Then: 5 times, 30 seconds rest.
• Afterwards: 7 times, 45 seconds rest.
• Then: 5 times, 30 seconds rest.
• Finish with: 3 times.

• Keep running, do not walk.
• Rest periods are provided between the drills.

• A player takes free throws. Two other players stand behind the player taking the free throw, according to the rules.
• Once the ball is thrown, the three players go for the rebound.
• If the player who took the free throw gets the ball, they may take another free throw.
• If they do not get the rebound, the three players are replaced by the next three.

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.