Basketballexercises for u12
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)
Circles around the field
- Just dribble
- With the left
- Dribble two hands
- High dribble at speed
- Stopping for push ups, taps, jumps ect.
2 baskets, keep going continuously
- Defending after the attack
- You defend 3 x 2, the outlet is waiting
- You become outlet when you last touch the ball in the attack
Simple exercise.
- Stand under the basket and score with the left side and with the right side.
- Try to do lay-up move
- 2 teams with 1 ball.
- Front player dribbles across the 3-pt line, other player follows.
- Front player decides when to go to the basket.
- Extend with a team of 2 that are low (more options, 2 x 2)
- 2 x2 (possibly 3 x 3)
- Sitting (with all other rules)
- On 1 leg (limping)
- Pylon or defender at bucket head (or free throw line)
- Offender passes with 3 options: crossover, between the legs or behind the back
- Zig zag pylon, max to centerline
- Start on the baseline
- Walk the course with different commands (reverse, cross-over, behind the back, between the legs.
- Last 2 pylons on the centerline, reverse at the last pylon and finish with lay-up.
- 2 teams 1 ball
- First player shoots and takes own rebound,
- Passes to second player who shoots from the same spot.
- Always choose a new spot, keep moving.