Basketball drills for condition

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  • Number of players = number of scores
  • Different spots
    • lay - up
    • corner
    • 45°
    • elbow
    • Free throw
    • 3p
  • Both left and right.
    • timing, next time try to go faster than last time
  • Players walk behind a cone.
  • 1 rebounder and 3-5 balls.
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Everyone get a ball and divide over the length of the field

- Dribble back and forth (jump stop, pivot across, or keep dribbling).
- Warming up: start slow, 50, 70, 100%.


Variations:

- Dribble left out, right back.
- 2x left, 2x right.
- Roll the ball over the ground (make 8 rolls).
- Hold the ball and jump with 2 legs.
- The Crab.
- Between the legs (high and low).
- Tapping lines along the way.

- On the way 5x push-ups, 10 abdominal crunches, 30 sec taps.
- Low dribble (fast left/right),
- High dribble with hop, backwards.
- Behind the back, turn around the axis.

- Standing: through the legs (step out, dribble, step back), dribble low 8s.

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  • Players gather at the baseline in 2 groups, 1 player stands under the ring with ball, 2 players stand on the opposite side ready to defend. Player with ball dribbles over, players left and right run along the sideline in attack.
  • Defense is free to choose whom to defend, active D, no taking position in or around the bucket.
  • Player who finishes or loses the ball attacks together with the 2 defenders.
  • On the other side of the court, 2 new defenders are ready to play.
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Running training

  • 30 sec Jumping Jacks
  • 30 sec knee lifts
  • 30 sec heels against buttocks
  • 30 seconds bridge with 1 foot on ball
  • 30 sec jump-lunge with ball between legs 30 sec skating jumps
  • 30 seconds Russian-twist (feet off the floor)


Burpees

  • Build up from 25


Plank workout (3 minutes)

  1. 30 seconds normal plank
  2. 30 seconds of alternating left and right leg lifts
  3. 30 seconds of side plank on right side, other arm extended
  4. 30 seconds side plank on left side, other arm extended
  5. 30 seconds of normal plank 30 seconds of spiderman plank


Bicycle Crunch

  • 2 x 1 minute (rest 20 seconds)


Push-ups

  • 3 x 8 pylo-clap push-ups
  • 1 Forward
  • 2 Guard
  • 3 Post
  • 1 Makes rebound and runs through.
  • 2 Goes to extended free throw line sideline.
  • 3 Takes the rebound.
  • 3 Passes to 2.
  • 2 To 1.
  • 1 Fakes another pass.
  • 3 Takes rebound.
  • 3 Passes to 2.
  • 2 To 1.
  • 1 Continues to dribble.
  • 1 Passes to 3.
  • 3 Finishes.
  • 2 Takes the rebound.
  • 1 Goes to extended free throw line sideline.
  • 2 Passes to 1.
  • 1 Passes to 3 along sideline.
  • 2 Goes through the middle and gets the ball at the free throw line and shot.
  • If this goes well with 4.
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  • Players at the baseline have the ball.
  • He passes the ball to the blue player and walks towards the other baseline.
  • He gets the ball back and passes it to the red player.
  • He gets the ball back and passes the ball to the orange player.
  • He gets the ball back and dribbles to the basket and finishes with lay up.
  • When the blue player has passed the ball he runs to the spot of the red player.
  • The red player to the orange player and the orange player takes the rebound and starts the exercise on the other side.
  • Variations in finishing and eventually close out and live defence possible.
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  • 2 rows on the baseline.
  • Front player of one row without ball.
  • Player without ball walks around the pylon, receives pass from front player of other row and makes lay-up/shot.
  • Catch the ball from the back of the pylon.
  • Player who passed the ball goes around the pylon and gets the ball.
  • Adjustments:
    • Move the pylon further and further away.
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  • Make 1 row.
  • Players in the line take turns having a ball.
  • 1st player makes layup, 2nd in lij rebound, both connect behind.
  • Adjustments:
    • Pylon on left or further away.
drawing
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  • Slalom around the pawns. (low dribble)
  • Over the bank:
    • Low dribble on the ground, cross over.
  • Drive by cones:
    • Dribble with the left and touch each cone with the right.
  • Push-ups/abdominal thrusts on the middle line.
  • Layup.
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