Basketballexercises for u13

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Pendulum throw

  • The players play the ball behind their backs towards each other.
  • As with the pendulum throw, the body is slightly rotated (when thrown with the right, the left shoulder should be closest to the fellow player), keep the distances small in this exercise.
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Knee-length basketballs

  • The players give each other difficult balls.
  • Throwing in such a way that one has to make an effort to catch with one hand.
  • At knee height, slightly past the body, slightly above the head.
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Repacking exercise

  • The ball is caught with the left, passed to the right and thrown with the right.
  • The ball will start to spin like a 'figure eight'.
  • After 20 times catching with the right, transferring to the left and throwing with the left, the ball will start spinning.
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Throwing game

  • Opposite players.
  • Players throw the ball with one hand and catch with two hands.
  • Practise 25 times with the right and 25 times with the left.
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Screw in

  • The worker walks at about 5 meters distance to the left and right of the declarer,
  • The handler throws with two hands when the worker is at the turning point.
  • Make sure the ball is thrown in front of the worker and that the body is turned in before the ball is caught.
  • The turning point can be marked, with experienced players this is not necessary.
  • Experienced players should keep running until the ball is thrown, the declarer has the task of estimating distances.
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Starting position basketball

  • One player is the worker and one player is the declarator.
  • The worker comes running from about 10 meter towards the declarer, the ball is thrown with two hands.
  • The worker stops, catches the ball with two hands, throws it back with two hands and walks back to starting position.
  • Perform the exercise ten times and then change tasks.
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Chest pass

  • The players throw the ball alternately high, low, with a bounce or at chest height.

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Bounce

  • Have the players stand a little closer together and throw up with a bounce.
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Throw and catch 3

  • As an exercise throw and catch, but the ball is played at knee height.
  • Pay particular attention to the pins, which are a little closer together and point to the ground.

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Throw and catch 2

  • As exercise throw and catch, but pass the ball a little higher, not so high that you have to jump, so just above the head.
  • Pay special attention to the catching and the position of the thumbs, a little closer together than in exercise 1.
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Catch and throw

  • Players throw the ball to each other with two hands and catch with two hands.
  • Position at chest height.
  • Pay attention to either throwing or catching, not both at the same time.
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Holding the ball

  • The ball is held at the side with relaxed and spread fingers.
  • the palms of the hands must not touch the ball.
  • The thumbs are behind the ball;
  • the thumbs are behind the ball, and imaginary lines are drawn along the length of the thumbs,
  • Then they must cross in the 'heart' of the ball. .
  • the elbows are bent beside the body; the points are pointing to the ground.
  • the ball is held in front of the diaphragm.
  • in the face of an aggressive defender, the ball is brought up over the head or towards the hip;
  • in the latter case, one foot is placed in the direction of the opponent;
  • the elbows are slightly spread.


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