Basketballexercises for u14

• Each player has one ball on one side of the court.
• The coach is clearly positioned to demonstrate the exercises.

• Each exercise lasts 30 seconds and is performed with both the right and left hand.

• Move the ball around the body without dribbling.
• With legs spread, hold the ball between the legs, one hand in front and one behind, release the ball and quickly switch hands.
• Make a figure-eight movement around and through the legs without dribbling.
• Toss the ball upwards and catch it behind the back, starting low and gradually higher.
• Dribble around one leg; 10 times and then around the other leg, changing direction.
• Dribble at knee height beside the body, left and right.
• Dribble very low in front of the body, left and right.
• Perform a crossover in front of the body with 2 dribbles.
• Perform a crossover in front of the body with 1 dribble, keeping the ball low.
• Stand still and dribble through the legs from front to back with 1 dribble.
• Stand still and dribble through the legs from front to back in a figure-eight pattern, in both directions, left and right.
• Perform a V-dribble with 1 hand in front of the body, left and right.
• Perform an in-and-out dribble in front of the body, left and right.
• Dribble beside the body from front to back at knee height, left and right.

• Who can dribble through their legs the most?

• Begin with the classic weave to the other side of the court.
• Return and perform the weave up to the halfway line.
• The next three players are ready to start the weave and meet the current three players at the halfway line.
• A 3-on-3 situation arises in which a score must always be made.
• After a score, the newest three players start the weave and the next three meet them at the halfway line for a new 3-on-3 situation.

• Use two balls.
• Everyone stands in a line at the free throw line.
• The first player shoots and tries to score.
• If you miss, you must attempt to finish the play.
• The second player must score as quickly as possible.
• If the player behind you scores before you do, you are out.

• Form two lines: one on the baseline and one on the wing, diagonally across from each other.
• The first person in the group on the baseline does not have a ball. This player runs along the baseline and requests the ball from the wing.
• In one movement: jump stop and shoot, or jump stop, pivot towards the basket and shoot. Variation is possible.
• The player on the wing runs to the elbow of the key and requests the ball.
• In one movement: jump stop and shoot, or jump stop, pivot towards the basket and shoot.
• Retrieve your own rebound and move to the other line.

Introduction

• This drill is suitable as a warm-up (passing/finishing) and as a breakdown for a "scissor" play or "split the post". Start basic and expand as the team is ready.

Execution

• Start with two lines at two spots, for example, two guard positions. With a larger team, work on two baskets with a minimum of 4-6 players per basket.
• Player #1 makes a preliminary move and cuts tightly over the cone or chair. Player #4 passes to the cutting player #1 and then cuts in the same way.
• Rotation: Each player retrieves their own ball and joins the line where they received the ball.

Variations

• Vary with speed; first master the technique of cutting.
• Receive the ball and shoot; pop-out when the defender goes underneath.
• Train aggression with a blocking pad; disrupt players' balance when cutting.
• After cutting, offer at the low post and finish with a post move.
• Work with a high-post player for passing and hand-off/hi-lo options.
• Eventually add defenders.

Teaching Points

• Set up and push off the defender on the outside foot.
• Cut aggressively, closely over the cone.
• Communication in passing: eye contact, asking for the ball with the lead hand.
• Finish with the left hand from the left side, and vice versa for the right.

• At cones A: quick foot exercises
• At cones B: lateral movements
• Between the cones: sprinting

Objective

• Perform all exercises demonstrated by the trainer.

Assignment

• The players stand in a semicircle so everyone can see the trainer.
• The trainer demonstrates several exercises.
• The players imitate him or her.

Execution

• Stand with legs apart.
• Roll the ball between the legs in a figure 8 pattern.
• Rotate the ball around your waist, legs, and head.
• Occasionally change direction.
• Bounce the ball on the ground with both hands and catch it again with both hands.
• Throw the ball into the air with both hands and catch it again with both hands.
• Who can clap first before catching the ball?
• Stand with legs apart.
• Move the ball in a figure 8 pattern between the legs without letting it fall to the ground.

• Player 1 with the ball at the top of the three-point line (position 1, white).
• Player at position 2 or 3 (blue).
• The other players at position 4 or 5, on the same side as the forward (red).
• A defender or cone around the free-throw line, closer to player 1 (defender of 1).

• White passes the ball to blue and immediately makes a cutting movement towards the basket.
• White makes a fake move to the left and cuts over the defender.
• Blue passes the ball back to white during their movement and takes position 1.
• The first player of red fills the position of blue.
• White scores the ball and the ball goes to the new player in position 1.
• White joins red and becomes the last player in the red line.
• The exercise starts again.

• Try to score 10 free throws.
• If you score the first free throw, you may take the second one.
• If you miss the first throw, sprint back and forth twice.

• The group is divided into two teams and positioned at the sideline level with the midcourt line.
• A blue player is ready to defend.
• Two red players are ready to attack.

• When the first red player crosses the midcourt line, the second blue player, who is still at the sideline, may start.
• He must first run around the cone before he is allowed to help defend.
• Meanwhile, the next red player is already preparing to defend.
• After a score or ball recovery, the two blue players attack.
• The two red attacking players go to the sideline to line up.

• The players start at the bottom of the baseline.
• Sprint at the red cones.
• Move sideways with a step-slide at the green cones.
• Begin with the ball on the right side of the court.
• Perform a lay-up, place the ball down on the left side of the court and sprint to the end line.
• Repeat the exercise, but now take the ball on the left side of the court.
• Perform a shot on the left side of the court, take the rebound and place the ball on the right side of the court.
• Repeat the round with the right side and perform another lay-up there.

• First round: 3 times, 15 seconds rest.
• Then: 5 times, 30 seconds rest.
• Afterwards: 7 times, 45 seconds rest.
• Then: 5 times, 30 seconds rest.
• Finish with: 3 times.

• Keep running, do not walk.
• Rest periods are provided between the drills.

• The ball goes to the player on the right who takes a shot.
• If a score is made, the shooter receives 2 or 3 points.
• Everyone goes for the rebound.
• A rebound earns 1 point, even if a score is made on an offensive rebound.
• The attack continues with an offensive rebound.
• With a defensive rebound, the teams switch roles.