Basketballexercises for u11
- Blue stands behind the free throw line.
- Red stands with his back to blue with the ball.
- On the starting signal, blue sprints to the baseline and sprints back to defend
- Red sprints to the center line and back to attack.
- Always score.
- Starting position:
- 1 group near the center line, right
- 1 group a few meters behind the center line, middle
- Ball in the middle
- Progression:
- Player 1 dribbles in 2 dribbles to the three-point line
- Player 1 passes to player 2 who runs along
- Player 2 does a layup
- Player 1 takes the rebound and makes an outlet pass to player 2 who runs through
- Player 2 connects in the middle
- Player 1 connects on the right
- Progression:
- Extra defender under goal
- Regression:
- Reduce distance to three-point line
- Teams of 2 people
- 5 hats on one side of the bucketline
- Make slides to hat, pick up hat and bring hat to other bucketline with slides
- When a player has brought all hats from one side to the other, the next player can bring the hats back to the other side with slides.
- Team that first has all hats back to the starting position wins
- Losers 10 push ups.
- Variation: run, slides and run
- Blue sprints to the center circle
- Slides to corner
- Sprint to center line
- Slides across center line
- Blue grabs a ball from one of the 2 hoops and makes a lay up
- Sprint to corner
- Tipping ball overhead on fingers and putting ball back into one of the hoops
- Sprint to baseline -starting position-
- Variation: With jumpshot; 15 hit
- Four players stand in defensive position.
- Coach throws the ball against the board.
- Player 4 takes the rebound and passes the ball to player 2.
- Player 2 receiving the ball:
- Receives the ball and watches.
- Dribbles into the lane just off the center circle.
- Player 1 on the ball side:
- Sprints into the lane next to the sideline and looks over his inside shoulder to stay within passing range.
- Is first option in the start of the fastbreak.
- Player 3 on the non-ball side:
- Sprints down the lane next to the center circle and looks over inside shoulder to stay within passing range.
- Does not go through the center circle if he/she cannot go to score.
- Player 4 may go take the rebound.
- Starting lineup:
- 2 groups baseline side by side
- 1 group has a ball
- Progression:
- Playing 1 against 1
- Until the center line, defense step slide passively
- After the center line plays 1 against 1
- Progression:
- Active defense during step slide
- Extra defender under goal
- Regression:
- Passive defense
- Players divide along the length of the field, so they stand on a sideline.
- They are going to perform this exercise in the width of the field.
- In the middle of this field are scattered a number of pawns.
- Everyone has a ball.
Exercise:
- Players dribble to the pawns in the middle, there they hold the ball and pivot 5x.
- Then they dribble on to the other side.
- Once there, turn around and dribble with the ball as fast as possible to the starting point.
- Then do it all over again.
- Starting lineup:
- All players have 1 ball.
- All players stand inside the three-point line.
- Progression:
- Everyone is ticker with ball.
- Tag ball away from other players.
- Whoever loses ball is out.
- Progression:
- As the group gets smaller, make the circle smaller.
- Regression:
- AFTER
- Stand with the whole group in a circle in the middle of the field.
- Each player 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 sit while dribbling
- Now have the players stand up dribbling
- Have the players dribble sitting down again
- Players now dribble between their legs
- Have them stand again and make 8s between their legs, then ball around the waist as fast as possible, then the other way.
Notice:
- Each part can be done with both hands
- The coach acts as an example.
- Divide the group in half.
- Same exercise on both sides of the field:
- Lay-up L&R
- Jump stop - crossover
- Zigzag and speed change
- Starting lineup:
- 2 groups at the level of the free throw line
- 2 players top of the bucket
- Conduct:
- Coach throws ball -or collide or roll-.
- 2 players fight for the ball and play 1-on-1
- Defense must be between ball and goal
- Progression:
- Score with up to 5 dribbles
- Regression:
- AFTER
- Base lineup:
- 3 players in defense
- 3 players on offense
- Players not participating wait at the center line in 3 groups
- Coach has the ball
- Sequence:
- Coach passes to 1 player
- Player opposite runs to the center line first and then returns to defense
- Play 3 against 3
- At ball loss, score, rebound, ball goes to coach
- Offense becomes defense
- Quickly line up again and next group plays
- Progression:
- AFTER
- Regression:
- Run defender less far
