Basketballexercises for u13
- players stand at the baseline on 5 lines 1 group in the middle the other 2 groups at the ends of the field the other 2 in between.
- The ball goes from the central player to player 2 who stands to the right of player 1.
- Then player 1 goes behind player 2 and passes player 4.
- While this is happening player 2 passes to player 3, and player 2 runs behind player 3 and past player 5 towards goal.
- Then player 3 passes to player 4 and performs the same overtaking move.
- When this happens, player 3 passes to player 4 and performs the same overtaking move.
- if player 5 is still too far from the goal he passes to player 1 who has to finish
- As soon as this is done the last passer and finisher go back in sprint defence to the other half where they will play 3 against 2.
- From the end of this fastbreak the shotter goes back into defence and the defending players attack.
- option:
- After this they can play 1 vs 1 back.
- 2 sides off the court.
- Leftside/right hand lay-up.
- Dribble to pilon. Dribble backwards.
- Dribble to pilon 2.
- Twice between the legs.
- Dribble to pilon 3.
- Pivot to right hand and finish with a lay-up front basket.
- Rebound your own ball.
- Rightside/left hand lay up.
- Dribble to pilon 1.
- Crossover twice.
- Dribble to pilon 2.
- Behind the back (left and/or right).
- Dribble to pilon 3.
- Jumpstop.
- Big step with inside leg to the basket.
- 1 ball per player.
- Fastbreak, ball over midcourt, defender on midcourt touches circle and joins defence.
- Goal, quick execution fastbreak. (Before 3rd defender joins) 1 try.
- Row A, half number of players.
- Left side ashes half.
- Pawn at three-point line on left side of field.
- Spindribble right, coming out on top of bucket set or jumpshot.
- Finish with jump stop, around your man (pawn), right hand without board from in front of the basket.
- Row B, half number of players.
- Right side of the field.
- 1st pawn cross dribble left/right, 2nd pawn reverse dribble, 3rd pawn 2x through legs.
- Wave from mid-court. (Tempo)
- Free-throws 2x2 p.p. After 2 shots. Slides from back-court to mid. Sprint back. (Tempo)
- Shooting drill bucket. 2 rows under the basket. One with ball. Get ball from passer just outside bucket. Shooter rebounds own shot. Change rows. Pass-shot-rebound in quick order.
- If we run two line lay-ups. Always with an outlet. Tempo!
- Wave from mid-court. (Tempo)
- Free-throws 2x2 p.p. After 2 shots. Slides from back-court to mid. Sprint back. (Tempo)
- Shooting drill bucket. 2 rows under the basket. One with ball. Get ball from passer just outside bucket. Shooter rebounds own shot. Change rows. Pass-shot-rebound in quick order.
- If we run two line lay-ups. Always with an outlet. Tempo!
- Or 3 rows.
- 1 (3) low. 1 with ball left or right side wing.
- Pass row 2 to 1.
- Row 3 (under basket?
- rebound.
- Rebounder (3) to 1.
- Shooter/lay-up (1) to 2,
- Passer (2) to 3.
- One on one till midcourt average speed.
- Goal: Slides defender.
- From 1m over midcourt.
- One on ne to the basket. 1 shot.
- Score by offense, offense stays offense
- First to 4.
- Row A, half number of players. Left side axis half.
- Pawn at three-point line on left side of field. Spindribble right, coming out at head of bucket set or jumpshot.
- Finish with jump stop, around your man (pawn), right hand without board from in front of the basket.
- Row B, half number of players. Right side of the court.
- 1st pawn cross dribble left/right, 2nd pawn reverse dribble, 3rd pawn 2x through legs.
- The worker moves about 4 metres in front of the declarer in a defensive position, i.e. slightly through the knees.
- The worker catches and throws the ball with one hand, then 'slides' in the opposite direction.
- The thrower catches and throws the ball with the other hand and moves back.
- The exercise is always performed in a defensive position and therefore puts a lot of strain on the upper leg muscles.
- Pay attention to good catching and throwing while 'hurting'.
- As an exercise, play basketball while walking, but have the ball passed to the inside hand and throw with it.
- Pay attention to the shift of the body weight on the inside leg and the correct crossing of the other leg before throwing.
- There is a cone 6 metres in front of the declarant.
- The worker walks to the cone, makes an evasive move and walks backwards.
- Throw the ball in front of the worker.
- Immediately play it back, walk to the cone again and swerve in the other direction.
- Most players will catch the ball with one hand and throw it back, using the outside hand.