Basketballexercises
2 men on lowpost and 2 along penalty throw line
Doubles screen on man in corner
- 2 tally on the back line (half court, also don't cross the middle (line basket/basket)
- Dribble and defend (anything goes, stay in front of your man)
- Up to the center line, change on the center line
2 rows at the centre line at each basktet (small field)
2 balls per row
- Front players run layup and pass to first play without ball from other row.
- Variant (with 1 or 2 balls)
- After layup, a break-pass all over the field.
- Receiving player starts when matching player catches his own ball.
- With 2 balls always start simultaneously!
Variants
- 1 to 1, switching around all the time.
- 2x2
- Just play 2x2
- Variant by having 1 player pass on the head bucket
- So that the 2 x 2 players have to run free
- 3x3
- First pass 5 times before you may score
- Or having one player pass in the head bucket
- So that 3x3 have to work to get free
- Have 2 or 3 players shoot from the free throw line.
- Who reaches the 3 or 5 first, losers do push ups
- Possibly let waiting players rebound and pass the ball quickly to the shooters.
- Let the players find their own favorite spot outside the bucket.
- Start on back line, take ball to an outlet.
- Dribble to the head bucket (fill in lines)
- Bounce pass
- 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!
- Each player has a ball.
- You place the 5 cones as shown on the drawing.
- At each cone they make a change of direction.
- Outside, between the first 2 cones. Here, they continue their change of direction all the time.
- After the cones, there is the possibility to take a shot/ lay-up.
Note: make sure there are clear changes in direction, acceleration after each change/aggression.
- At cones A (fast feet)
- At cones B (slides)
- Between sprints
- Defender defended 2X
- Change back to their posts.
- Defender must stay in front of the attacker
- Attacker dribbles from cone to cone.
