Basketballexercises for technique condition
On the bench move forward by jumping on the bench and then off with bench between legs and ball above head.
Small room has 3 baskets on one half.
- Pylon head bucket
- Start from center circle.
- Around pylon.
- Lay-up.
- Around pylon.
- Lay-up, etz.
- End in center circle.
Duos or trios
- Shot from elbow = 2 points.
- Shot from low outside bucket = 1 point.
- Shooter shoots from elbow, slides to the sideline.
- Offers to low outside bucket, shot, slides to the side.
- Note: jump stop and shot!
Up to 15 points
- Players distribute to 2 baskets.
- Each player shoots 2 free throws at a time.
- After the free throws regardless of hit or miss the player runs a sprint up and down the court. It is important that the players give 100%.
- After the sprint they go back to the free throw line and shoot 2x free throws again.
It is important that players build their fitness and simulate a game where they also have to take rest during their free throws while they should be.
With 3 balls.
- Make 2 rows; 1 on each side.
- Player dribbles down the field and makes layup. At that point, the next player starts and player 1 must chase.
- Goes on continuously!
- Start when player catches up with the other and takes ball away.
- One player catches off the other starts running/shooting.
- Player starts at pawn under basket, runs around pawn left to spot 1-> shot
- Back around pawn to spot 2.
- Player to pawn under basket towards pawn right to spot 3 -3ptline-.
- Back around pawn to spot 4.
Same only mid range & finish at spot 5 with a jump shot.
Then immediately shoot 2 free throws.
Then immediately shoot 2 free throws.
Everyone a ball.
- First part slalom around pylons, possibly touching.
- Then dribble with bench on both sides a foot.
- Back line slides with ball above head.
- Dribble to center line -pressing-.
- Layup.
- 3 rows.
- 3 minutes time.
- Players start with 15 half sprints.
- For every 10 shots, one goes off.
After 3 minutes, the remaining half sprints are run.
Everyone a ball and distribute along the length of the field
- Dribble back and forth; jump stop, pivot across or keep dribbling.
- Warm up: start slow, 50, 70, 100%.
- Warm up: start slow, 50, 70, 100%.
Variations
:- Dribble left back, right back.
- 2x left, 2x right.
- Roll ball across ground, make 8s.
- Hold ball and jump with 2 legs.
- The Crab.
- Between the legs, high and low.
:- Dribble left back, right back.
- 2x left, 2x right.
- Roll ball across ground, make 8s.
- Hold ball and jump with 2 legs.
- The Crab.
- Between the legs, high and low.
- Tap lines along the way.
- Along the way 5x push-ups, 10 abs, 30 seconds tap-
Low dribble; fast left/right.
- High dribble with hop, backwards. Behind the back, turn around axis.
Standing still
- Along the way 5x push-ups, 10 abs, 30 seconds tap-
Low dribble; fast left/right.
- High dribble with hop, backwards. Behind the back, turn around axis.
Standing still
- Stationary: through the legs, step out, dribble, step back, 8-tap low dribble, behind your back.
- 3x left, 3x crossover, 3 x right.
- Push from left to right with 1 hand.
- Through steps, dribble backward through legs and forward again, staying on 1 line.
- Dribble from high to low, sit and stand up again.
- Behind your standing legs dribble.
Pawns
- 2 pawns crossover touch pylon with your hand - shield ball
- 2 pawns, eight around pylons - 1 hand
- row of pylons - slalom
- Three rows on baseline, balls to one side.
- Pass from side to middle and goes to 1/4 of sideline.
- Pass from middle to other sideline and sprint to sideline-centerline.
- Pass from baseline to sideline and sprint to middle of center line.
2 players start on baseline.
- They sprint to elbow and backwards again to baseline,
- From there SLIDES to corner baseline and then a sprint to the sideline other side.
- 2 players start in corner baseline.
- Sprint to elbow of paint, there they turn a circle.
- From there to the centerline - sideline and make a turn there as well.
- Then to the elbow of the paint on the other side, turn and run to the corner.
