Basketballexercises for technique condition
- A short circuit for outside to get back in shape
- All exercises 40 seconds, then 20 seconds time to turn.
- Three times around
- Exercise 1
- Jump rope (just jump if you can't jump rope)
- Exercise 2
- Walking lunges: walk in the length of the field walking lunges with ball above your head
- Exercise 3
- Stepping on and off the bench
- Exercise 4
- Squad jumps: make a squat and then a jump (do this on the grass)
- Exercise 5
- Abdominal exercise with ball: feet off the ground, ball in two hands, tap the ground with the ball on the left, then on the right etc. Keep feet off the ground!
2 rows, 1 ball per row.
Outside on the small field:
Outside on the small field:
- Start on back line and make layup (1 chance), pass to next in line
- Do a pushup when you miss
- Game to the 10
Small field outside
- 1 row on the center line, 1 ball
- Shot from the middle line
- If you miss, do 3 pushups (pick up the ball, pass, and tap the back line, push up)
- If you hit, the whole group has to press up, tap or do another exercise.
1 row on the centerline (with ball), 1 row head bucket
- Pass,
- Bounce pass back,
- Layup without dribble
- The one who makes the layup catches the ball,
- Pass to other group
- Connect at the back
- The one who passes ball taps the other backline
- Join in the other line
- Score 10 times in a row to increase pressure (practice left and right)
Set up with space around you
- Trainer in front of the group gives instructions with ball in hand
- Ball left or right --> slide left or right
- Ball above head --> Jump
- Ball in front of you with arms extended --> situps
- Ball on the ground --> push-ups
- Ball around waist --> burpee's
Outdoor training:
- Run laps with slides over the baseline
- On command all the time
- Push-ups,
- Situps,
- Rapping,
- Planks,
- Jumping,
- Low squat stance (30 sec)
Row without ball on the centerline, row with ball on the baseline
- Pass to center,
- Sprinting,
- Retrieve ball and score
- The one who scores takes over,
- Passer drops to outlet
- At pace layup on other side.
Spread out on the baseline
- Tap, push-ups, sit-ups, jumping, lying on stomachs
- After the whistle, sprint to the center line... Then run to the other baseline.
- There, do the exercise again.
- If necessary, have the players press down with the last one (tempo).
Circles around the field
- Just dribble
- With the left
- Dribble two hands
- High dribble at speed
- Stopping for push ups, taps, jumps ect.
2 baskets, keep going continuously
- Defending after the attack
- You defend 3 x 2, the outlet is waiting
- You become outlet when you last touch the ball in the attack
- 2 x2 (possibly 3 x 3)
- Sitting (with all other rules)
- On 1 leg (limping)
- 2 teams 1 ball
- First player shoots and takes own rebound,
- Passes to second player who shoots from the same spot.
- Always choose a new spot, keep moving.