Basketballexercises for u12
- Warm-up exercise without ball - 5 minutes of +- 5 rounds.
- 4 cones in a square in the room with one exercise performed along each side:
- Sideways shuffling with the face turned to 1 particular side.
- Swinging arms, per round this can be alternated forward/backward.
- Side shuffling with the face turned to the same side as last time so that the other leg is now first.
- Skipping, lifting knees, can be alternated per round with seat touching.
Everyone a ball and distribute along the length of the field.
Dribbleback and forth; jump stop, pivot across or keep dribbling.
Dribbleback and forth; jump stop, pivot across or keep dribbling.
- Warmup: start slow, 50, 70, 100%.
Variations:
- Dribble left back, right back.
- 2x left, 2x right.
- Roll ball across ground, make 8s.
- Hold ball and jump with 2 legs.
- The Crab.
- Between the legs, high and low.
- Tap lines along the way.
- Along the way 5x push-ups, 10 abs, 30 second taps.
- Low dribble; fast left/right.
- High dribble with hop, backwards.
- Behind the back, turn on axis.
- Behind the back, turn on axis.
- Push/pull front to back.
- Side to side; left to right.
- Side to side with cross over.
Standing
Stationary: through the legs. Step out, dribble, step back. 8-step low dribble, behind your back,
- 3x left, 3x crossover, 3 x right.
- With 1 hand push from left to right.
- Through steps . Dribble backwards through legs and forward again, staying in one line.
- Dribble from high to low, sit and stand up again.
Behind your standing legs dribble.
Pawns
Pawns
- 2 pawns; crossover touch pylon with your hand - screen ball.
- 2 pawns, eight around pylons - 1 hand.
- Row of pylons - slalom.
- 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
Small room has 3 baskets on one half.
- Pylon head bucket
- Start from center circle.
- Around pylon.
- Lay-up.
- Around pylon.
- Lay-up, etz.
- End in center circle.
Everyone stands back to back under goal.
- The first throws his ball against board and runs across to the other side at spot 5.
- The second throws the ball and runs across to the other side at spot 4.
- The third throws the ball and runs across to the other side at spot 3.
- The fourth throws the ball and runs to the wing and asks for the ball and dribbles to the other side at spot 1.
- The fifth catches the ball, rebounds, and passes out to the guy on the wing and runs across to the other side at spot 2.
- Then play the ball around and cut to goal.
- Then finish with layup or jump shot.
3 players, 2 balls
- Shooting from outside the bucket.
- Pass to the man without the ball.
- 1 minute score as much as possible.
- Pay attention to your technique.
With 3 balls.
- Make 2 rows; 1 on each side.
- Player dribbles down the field and makes layup. At that point, the next player starts and player 1 must chase.
- Goes on continuously!
- Start when player catches up with the other and takes ball away.
- 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.
Everyone a ball and distribute along the length of the field
- Dribble back and forth; jump stop, pivot across or keep dribbling.
- Warm up: start slow, 50, 70, 100%.
- Warm up: start slow, 50, 70, 100%.
Variations
:- Dribble left back, right back.
- 2x left, 2x right.
- Roll ball across ground, make 8s.
- Hold ball and jump with 2 legs.
- The Crab.
- Between the legs, high and low.
:- Dribble left back, right back.
- 2x left, 2x right.
- Roll ball across ground, make 8s.
- Hold ball and jump with 2 legs.
- The Crab.
- Between the legs, high and low.
- Tap lines along the way.
- Along the way 5x push-ups, 10 abs, 30 seconds tap-
Low dribble; fast left/right.
- High dribble with hop, backwards. Behind the back, turn around axis.
Standing still
- Along the way 5x push-ups, 10 abs, 30 seconds tap-
Low dribble; fast left/right.
- High dribble with hop, backwards. Behind the back, turn around axis.
Standing still
- Stationary: through the legs, step out, dribble, step back, 8-tap low dribble, behind your back.
- 3x left, 3x crossover, 3 x right.
- Push from left to right with 1 hand.
- Through steps, dribble backward through legs and forward again, staying on 1 line.
- Dribble from high to low, sit and stand up again.
- Behind your standing legs dribble.
Pawns
- 2 pawns crossover touch pylon with your hand - shield ball
- 2 pawns, eight around pylons - 1 hand
- row of pylons - slalom
1. The player at the baseline shot, taps the baseline and runs his line to the other goal.
2. The player at the free throw line takes the rebound, passes to the wing and runs along the sideline to the other goal.
3. The player on the wing requests the ball, dribbles the ball down the middle to the sideline, passes the ball to the player on the left, who passes the ball to the rebounder who finishes with a layup.
Pass-through system shotter becomes rebounder, rebounder becomes wing, wing becomes shotter.
2. The player at the free throw line takes the rebound, passes to the wing and runs along the sideline to the other goal.
3. The player on the wing requests the ball, dribbles the ball down the middle to the sideline, passes the ball to the player on the left, who passes the ball to the rebounder who finishes with a layup.
Pass-through system shotter becomes rebounder, rebounder becomes wing, wing becomes shotter.
Different options:
- Player under the basket, pass from the corner and player runs in. Quick scoring from close range.
Make it more difficult by throwing first ball against the board/wall, then score. - Player with ball on the centerline, 2nd player on the backline.
Player with ball starts dribble and 2nd player chases and must first throw ball against the board/or wall for score.
- 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
