Basketballexercises
4-4 or 5-5 passing
- 2 rows and 1 outlet standing slightly lower (on side of row with ball)
- Player without ball makes in/out v-cut and comes up to free throw line (asking for the ball)
- Player in 2nd row passes and goes to rebound passes to outlet on the other side and connects
- Player who shot the ball becomes outlet at the other end
When the ball bounces far from the hoop (2 options, no matter which player joins the row with the ball)
2 x 3 set-up
- 2 pairs (defender/attacker).
- 1 player at head of bucket with ball.
- Pass and set up screen on player without ball.
- Player cuts above.
- Player also rolls off.
4 pylons, at each pylon 1 player (1 or 2 players rebound)
- Pass the ball down
- Cut to the other side
Fill positions and ball goes through passes to the other side low, where the player takes a shot
Row on the halfway line without the ball
Line up on baseline (corner of sideline) with ball
- Player cuts in at pace.
- Gets ball (bounce pass, not dribble. If you get pass too early you make a dribble).
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
You are only allowed to run on the lines of, for example, a volleyball field. The person who's 'it' must try to tag 1 of the runners.
Handicaps:
- Only turn right/left.
- Knees high.
- Hopping.
- Backwards (don't fall!) etc.
Outside you can set up a closed course with hats or cones.
- 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.
In this exercise, the basics of rebounding are explained and practiced (again).
Low center of gravity
- Pairs of equal strength, without the ball.
- Each pair backs against each other.
- Start on the baseline, player on the baseline (attacker) tries to push the player with his back towards him (defender) to the opposite side.
- Defender must have his back straight and his knees deep, so that the centre of gravity is low.
- Once on the other side, the players swap roles and go the other way.
Explanation of basic movements
- Watch where the attacker is going.
- Make contact with hand/arm.
- Pivot so your back is turned to your opponent.
- Box out!
Exercise
- Same pair on the baseline, about a metre apart.
- Trainer calls out left or right.
- Attackers then calmly take a few steps towards defender.
- Defender carries out steps.
- NOTE: attacker must step slowly for the exercise!
- After a few rolls, attacker/defender turn around.
Game shape
- Same pair, around the centre circle. (Defender on the circle line, 1 ball in the middle.)
- When the trainer says GO, the attackers try to get the ball, the defenders have to box out!
- After a few rolls attacker/defender turn around.