Basketballexercises for u12
- The team is divided into two groups and set up on the sideline at the height of the center line.
- 1 blue player stands ready to defend
- 2 red players are ready to attack
- When the first red player crosses the center line, the second blue player who is still standing on the sideline has to go around the cone before he can help defending.
- In the meantime, the next red player gets ready to defend.
- After scoring or capturing the ball, the 2 blue players attack.
- The 2 red attacking players line up on the sideline.
Putting down pylons (zig/zag to centerline)
- Defensive slides to center line
- Sprint to back line
- Run out on back line
- Sprint to center line and run out to back line.
Set-up:
- Possibly set up on 2 sides and against each other
- Then: zig/zag, sprint back and forth and zig/zag again.)
- Possibly with ball (slalom)
- 1 player outside the bucket (slightly higher than elbow)
- Baseline player passes the ball and attacker may go only after defender taps
- Note: attacker may not go through the middle (paint), drive him to the sideline or to other side
- Speed it up: only a few dribbles
- 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)
- Last passer takes rebound and starts with ball against board.
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