Basketballexercises for u11
- Defender defended 2X
- Change back to their posts.
- Defender must stay in front of the attacker
- Attacker dribbles from cone to cone.
2 rows, 1 ball per row.
Outside on the small field:
Outside on the small field:
- Start on back line and make layup (1 chance), pass to next in line
- Do a pushup when you miss
- Game to the 10
Small field outside
- 1 row on the center line, 1 ball
- Shot from the middle line
- If you miss, do 3 pushups (pick up the ball, pass, and tap the back line, push up)
- If you hit, the whole group has to press up, tap or do another exercise.
1 row on the centerline (with ball), 1 row head bucket
- Pass,
- Bounce pass back,
- Layup without dribble
- The one who makes the layup catches the ball,
- Pass to other group
- Connect at the back
- The one who passes ball taps the other backline
- Join in the other line
- Score 10 times in a row to increase pressure (practice left and right)
Set up with space around you
- Trainer in front of the group gives instructions with ball in hand
- Ball left or right --> slide left or right
- Ball above head --> Jump
- Ball in front of you with arms extended --> situps
- Ball on the ground --> push-ups
- Ball around waist --> burpee's
Outdoor training:
- Run laps with slides over the baseline
- On command all the time
- Push-ups,
- Situps,
- Rapping,
- Planks,
- Jumping,
- Low squat stance (30 sec)
- 3 rows.
- Shoot and join the back of the next row.
Shoot at speed, pay attention to where you are going. Everyone has a ball, catch their own ball and join the next row.
Variations:
- Up to 20 or 30
- Until everyone has scored 10 times
- Time pressure
Row without ball on the centerline, row with ball on the baseline
- Pass to center,
- Sprinting,
- Retrieve ball and score
- The one who scores takes over,
- Passer drops to outlet
- At pace layup on other side.
Variants
- 1 on 1
- Swap over all the time.
- 2x2
- Just play 2x2,
- Variant by having 1 player pass into the head bucket
- So that the 2 x 2 players have to run free
- 3x3,
- First pass 5 times before being allowed to score,
- Or having a player pass to the head bucket
- So that 3x3 has to work to get free
- 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.
Spread out on the baseline
- Tap, push-ups, sit-ups, jumping, lying on stomachs
- After the whistle, sprint to the center line... Then run to the other baseline.
- There, do the exercise again.
- If necessary, have the players press down with the last one (tempo).
- Split players into groups of 5
- Normally have 2 or 3 baskets available
- For example, switch every 7 minutes
Basket 1
- Shooting game
- 2 teams or 3 teams from the free throw line
- Everyone a ball
- The loser(s) do pushups
Basket 2
- 1x1
Basket 3
- Shooting game with 5 positions
- 2 teams, shoot around (only if you hit the target, move to the next position)
- Start on position 1 and 5, loser does killer run
Basket 4
- Dribble skills (1-2 pawns)
- Over the pylon (do not take it with you, keep control, from left to right, 1 hand behind your back)
- Lift pylon with left hand, dribble with right hand (throw pylon, catch with other hand)
- Left/right and touch pylon (timer, counting) - hand that releases the ball must touch pylon (low position, defend the ball)
- 2 cones, dribble left, touch right
- 2 pawns (8 dribble with 1 hand)
Station 5 dribble skills (row of pawns)
- Zigzag around the pawns, low dribble, back and forth (tempo)
- Variant: low dribble, feet on both sides of the pawns, cross after every pylon
- Low dribble, always touching the according pawn - stay in control, stay on the same side (dribble left, touch pawn with right)