Basketballexercises for u13
- 2 players start on 3 point line + 1 player with ball on top
- Players 2 and 3 sprint to baseline and back.
- Player 1 passes ball to player 2 or 3. Player 2 and 3 then play 1x1.
- Variation :
- In a second phase, passes can also be made to the player on top who then passes back.
- You slide over the back lines and over the middle line and sprint over the other lines.
- You run an eight twice and then a rest and that 3 times.
- You start in the corner
- You dribble to the center line while the defender sends you to one side until the basket-basket line and the off line after the center line 1v1
- outlet pass two by two attacks
- and then quickly swipe
- Pass layup
- on the last pass there is a defender in a place where you can easily pass
- 2 players start on 3 point line + 1 player with the ball on top
- Players 2 and 3 sprint to baseline and back.
- Player 1 passes ball to player 2 or 3. Player 2 and 3 then play 1x1.
- 4. Variation :
- In a second phase the ball can also be passed to the player on top who then passes back.
- Player with ball, other player standing at a cone.
- Player step-slides to other cone and receives pass, passes back and step-slide back to previous cone.
- After 30" change
- Shooting warm-up.
- Matching pairs starting from the back line to the halfway line.
- Minimum of 3 passes.
- When you reach the halfway line, the player on the sideline dribbles to the middle, between the legs, behind the back around the pylon and back to the right.
- Other player runs to a pylon outside the bucket, runs around it and offers himself for the pass.
- Then takes the shot.
- Passer rebounds and moves to opposite side of court for pairs, passes to opposite side and lay-up.
- Ball may not touch ground.
- Two rows.
- 1 row/passers, first 3 a ball on three point line next to center.
- Other row/shooters on baseline left or right.
- S1 moves, receives pass and shoots.
- P1 catches, passes ball to P4 and joins behind row of shooters.
- S1 joins row of Passers.
- Touch is 1 point. First one at 5 is out. They're going to run layups on the other basket.
- 3 pilons. Passer/coach. Around the pylon, get the ball, run a lay-up.
- As a team on the back line.
- Simultaneously jog to center line/back. 3x.
- All running at the same time.
- 2 rows of back line. Sprint to free throw line.
- Jog to center line.
- Back the other way.
- Connect other row. (4x)
- 2 rows left/right on backline.
- Slides to free throw line, sprint diagonally back to other looking.
- Side of your own row.
- Jog back via the outside, connecting other group. (4x) ......stretchen.
- 10 exercises.
- 30 sec each.
- 1) Take turns putting your foot far slanted back, moving your arms back low, and as you step back up extended.
- 2) Lift your foot and move your foot to your other buttock while taking the weight off your other foot.
- 3) Make fists, lift 1 leg, bring your knee to your chest and move both arms down.
- 4) Now again like1 with your feet, while swinging and crossing your outstretched arms in front of you.
- 5) Lock your hands in front of you. move them from left to right four times, at four lift 1 knee and bring your right elbow to your left knee, to 4x vice versa.
- 6) Vertical jogging
- 7) Squads, Bring both arms together in front of you.
- 8) Front kicks, as extended as possible, keep balance.
- 9) Boxer shuffle, left-right, bring your weight from left to right.
- 10)Feet slightly apart, touch your left foot with your right hand, alternating.
- Parcour on the right side of the field.
- obstacles
- 1 dribble, sit down while dribbling and stand up while dribbling
- 2) Dribble, dribble backwards and accelerate forward to the next pylon.
- 3) Cross the legs 3 times, change legs.
- 4) Switch in any way from left to right. Pass from backline to row A under the basket.
- Row A gets the ball from the person who finishes the course.
- Row B stands on free throw line.
- B receives pass from A and fills the lane on the right side of the court.
- A follows and becomes trailer, to pilon and pass from B and to baset.