Basketballexercises for seniors
- 2 players at bottom of goal.
- 2 players left extended free throw line.
- 2 players right extended free throw line.
- 2 players at the center circle.
- Team 1 players top and bottom.
- Team 2 players left and right.
- Team 1 starts dribbling toward each other does a change of direction and accelerates.
Variations: crossover, between the leggs, behind the back, double action, back up dribble. - When team 1 has done the change of direction team 2 may leave.
- B passes the ball to C
- B runs to cone receives ball
- B scores lay up
- B joins row C
- C passes the ball back to line B
- C goes to take the rebound from B
- C goes to line A
- A passes the ball to B
- A connects in row B
- Everyone stands back to back at the free throw line
- The rules are as follows:
- You start with 0 points.
- If you miss it is -1.
- If you score with plate or hit the ring your score stands.
- If you score nothing but net - without hitting anything +1
- This is how you try to go to 10 in group.
- Players start with left layups.
- The number of players present determines how many balls are hit.
- First they warm up and then after some time 30 balls are hit.
- After the 30 layups are hit, they go directly to 20 jump shots hit. These shots are shot from mid-range.
- When this is done, they change sides.
- First they warm up again and then they hit the 30-20 balls again.
- 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.
- Players distribute to the bucket.
- Opposite them will be defenders.
- Attackers are going to take care of 8 to 10 passes -straight- while defense tries to get in between.
- Attackers are allowed to make in outs but no screens. So they really stay on their own position.
- The attacker with the ball is allowed to make 1 dribble to get the ball to his teammate and make a good pass.
- After 8 to 10 well-crafted passes there is a scoring attempt after which offense and defense will switch.
- Ball goes to right player and shoots.
- If score 2 or 3 points.
- Everyone goes for the rebound.
- Rebound counts as 1 point, even if scored on offensive rebound.
- Offense continues.
- Defensive rebound.
- Parties switch.
- Each player has a ball
- The group is divided into 2 groups each at a ring
- The first player of the group attacks the first cone, where he does a change of direction (variation).
- Thus to the next cone where he repeats this until he reaches the ring on the other side, where he finishes according to the indicated variation.
Direction change variations
- Cross over
- Between legs
- Behind the bag
- Hesitation
- Studder
shot variations
- Lay-up
- Reverse lay-up
- Eurostep
- Jump stop shot
- Floater
- Jump stop cross step
Ball skills
- Turning 8s through the legs
- Tipping between the fingers
- Circling, ball around waist, or head, or legs, or any combination thereof
- Stand with the whole group in a circle in the middle of the field (doesn't matter much where in the field, but this is easiest)
- Make sure each player has 1 ball.
- Dribble normal (hip height)
- Dribble low (below knee)
- Dribble extremely low (bounce no higher than ankle height)
- Dribble low (below knee)
- Dribble normal (hip height)
- Dribble extremely high (above shoulder)
- Dribble normal (hip height)
- Have the players dribble
- Now have the players dribble standing up
- Have the players now dribbling sitting down again
- Players now dribble between their legs
- Have them stand again, and make 8s between their legs, then ball around waist as fast as possible, then the other way.
Notice:
- Each part can be done with both hands
- The coach acts as an example.
- Make 2 teams of 5 people per team.
- Play a game and keep in mind the exercises played today.
- Possibly bring in substitutions every 30 seconds.
- You make 2 teams divided over 2 baskets.
- Dribble around the post and pick a side.
- Run a lay-up.
- The first to reach the proposed number of scores wins.
- The losing team must run to the back line and back. (start on the back line and run to the back line)
