Basketball drills for technique strength strength / power
- Spread the players over the width of the field with enough space in between.
- One player in front of the group and she does everything and the group follows the player in all her movements.
- Slides, sprints, turns, sitting, standing, jumping.
- Goal:Focus on ritual.
- Tired end of game.
- Calm breathing/Ritual.
- 5x2 free throws p.p. 2 baskets.
- 5 pushups per miss
- Rest team on bucket, on make 2 claps, on miss 1 clap.
- Team of two with ball, sitting opposite each other on the mat
- Person A holds ball above head with both hands and moves to supine position while tapping the ground with ball backwards with outstretched arms
- Person A moves to sitting position and hands the ball to person B
- Person B goes to the supine position and taps the ground with the ball backwards
- and so on
May also be with bended knees
- In prone position throw ball to partner
- Partner rolls the ball back over the ground
- The player sits with his back against the wall and his legs in a 90 degree angle.
- Keep this up for as long as possible.
- Jump as far as you can from a standing position with your feet next to each other.
- Measure the distance from the line of touch to the heel.
Bridge
Starting position
- Lie on your back.
- Bend your knees to 90 degrees and place both feet flat on the floor.
- Your arms are along your body with the palms facing down.
Action
- Tighten your buttocks and stomach.
- Lift your buttocks off the ground to form a straight line with your knees, hips and shoulders.
Difficulty
- To make this exercise more difficult: alternately extend your right and left leg, keeping your hips in position.
- Basket 1: 4-6 players
- Passer.
- Post up in the bucket with defender.
- Offense stays offense until offense gets 5 baskets.
- One try per post-up.
- If miss, pass ball to the passer. Till 5.
- Than other team.
- Then switch defender/offender.
- Each player twice in offense and twice in defense.
- Basket 1: Centers/power forwards.
- Passer (Guard). Post up in the bucket with defender.
- Offense stays offense until offense gets 5 baskets.
- One try per post-up. If miss, pass ball to the passer. Till 5.
- Then other team. Then switch defender/offender.
- Each player twice in offense and twice in defense.
- 30 sec jumping jacks
- 30 sec sit ups
- 30se squats
- 30 sec push up and turn arm up
- 30 sec high knee running in place
- 30 sec lunges
- 30 sec plank
- The worker moves about 4 metres in front of the declarer in a defensive position, i.e. slightly through the knees.
- The worker catches and throws the ball with one hand, then 'slides' in the opposite direction.
- The thrower catches and throws the ball with the other hand and moves back.
- The exercise is always performed in a defensive position and therefore puts a lot of strain on the upper leg muscles.
- Pay attention to good catching and throwing while 'hurting'.