Basketballexercises for u11
Spread over the baseline (with the ball)
- Tap, push-ups, sit-ups, jumping, lying on stomach, planks
- After the whistle, sprint to the center line...then run out to other back line.
- There, do the exercise again.
- If necessary, have the last team do push-ups (tempo).
Everyone a ball and spread over the length of the field
- Dribble back and forth (jump stop, pivot across, or keep on dribbling)
- Warmingup: start slow, 50, 70, 100%
Variations:
- Dribble left back, right back
- 2x left, 2x right
- Roll the ball on the ground (make 8)
- Ball fixed and jump with 2 legs
- The Crab
- Between the legs (high and low)
- Tapping lines on the way
- On the way 5x push-ups, 10 abdominal crunches, 30 secs taps
- Low dribble (fast left/right),
- High dribble with hop, backwards.
- Behind the back, turn on axis,
- Standing still: through the legs (step out, dribble, step back), 8-step low dribble, behind your back,
- Put down 4 pylons
- 2 players with ball under the basket.
- Throw ball against board and pass oullet (get ball back, pass again and make layup, then goes to other side)
- Passer runs to next pylon (preferably 2 men per pylon)
- Last passer grabs rebound and starts with ball against board.
3 players:
- Head bucket passes to left or right and cuts through the middle of the ball
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.
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
- 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
