Basketballexercises for technique condition
With 3 men on the back line and the middle having the ball
- The middle passes to a man
- Runs after the ball.
- Who passes to the man on the other side
- Also runs after the ball.
- They do this while running to the basket on the other side.
- When someone is close enough to the basket, the man runs a lay-up.
NOTE: no ball on the ground, so the other must rebound (even when scoring)!
Everyone in the trio must have scored once.
If that takes more than 6 attempts, then they all have to do 10 pushups
Groups divided over baskets, 2 pylons on head bucket
try to get equal numbers so we can have a game
try to get equal numbers so we can have a game
- Start low.
- Run to pylon.
- Slides over free throw line.
- Back to base.
- Back again (tap line).
Set up on one side so players can run directly into each other (loser press).
Running training
- 30 sec jumping jacks
- 30 sec knee lifts
- 30 sec heels against buttocks
- 30 sec bridge with 1 foot on ball
- 30 sec jump-lunge with ball between legs 30 sec skating jumps
- 30 sec Russian-twist (feet off the floor)
Burpees
- Build up from 25
Plank workout (3 minutes)
- 30 seconds normal plank
- 30 seconds of alternating left and right leg lifts
- 30 seconds of side plank on right side, other arm extended
- 30 seconds side plank on left side, other arm extended
- 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
- 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.
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%.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- Starting lineup:
- Form triplets.
- Two balls per trio.
- One player in the middle.
- One player on the baseline with one ball.
- 1 player on the other baseline with ball.
- Exercise:
- Player in the middle sprints to the baseline. (to player with ball).
- Outside the bucket he/she receives the ball.
- Makes a jump stop.
- Shoots.
- Takes own rebound.
- Player who passed sprints to the other side.
- Receives pass.
- Shoots.
- Team that gets to 20 scores first, wins.
