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Basketballexercises for u15

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Balancing shot

  • Start on 1 leg and take shot 5 x, then other leg.
  • Start on 1 leg and bend forward, come back and take shot. 5x other leg.
  • Start on 1 leg and make 3 jumps, left right left and take shot. 5x and other leg.
  • Start back to basket, 180 degree jump and shot 5x.
  • Start face basket, jump 1 step forward on 1 leg then back and with other forward and back then set shot 5x.
  • Start face to basket and 360 degree jump and shot 5x.
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Free throw exercise

  • Everyone stands back to back at the free throw line
  • The rules are as follows:
    • You start with 0 points.
    • If you miss it is -1.
    • If you score with plate or hit the ring your score stands.
    • If you score nothing but net - without hitting anything +1
  • This is how you try to go to 10 in group.
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5 against 5 without dribble

5 against 5 or 4 against 4

  • On 1 half of the field.
  • Pass the ball around within the team, defend the opponent normally.
  • Ball may not be passed within 2 meters.
Note: pivot and see the whole field. The rest: timing with free running!
Which team can pass the most times.
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Shot and slides

Duos or trios

  • Shot from elbow = 2 points.
  • Shot from low outside bucket = 1 point.
  • Shooter shoots from elbow, slides to the sideline.
  • Offers to low outside bucket, shot, slides to the side.
  • Note: jump stop and shot!
Up to 15 points
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Defending: close out - basic

See the diagram below.
  • Depending on the number of players on your team, make three or four lines along the baseline and the same number of lines just above the free throw line.
  • Each player along the baseline has a ball and goes to the perimeter player.
  • First 3 quarters: sprint
  • Last quarter: slides - 1 hand high for defending the shot
Finish high dribble so force towards baseline.

drawing Defending: close out - basic
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Lay ups & shots

  • Players start with left layups.
  • The number of players present determines how many balls are hit.
  • First they warm up and then after some time 30 balls are hit.
  • After the 30 layups are hit, they go directly to 20 jump shots hit. These shots are shot from mid-range.
  • When this is done, they change sides.
  • First they warm up again and then they hit the 30-20 balls again.
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Defense communications

5 attackers and 5 defenders.
  • Defenders stand as a zone and start communicating where the ball is and who has the ball.
  • Player opposite the ball makes a closeout, the rest move so that they are in the direct pass line or are a good help side.
  • Attackers may take 1 step to pass and overhead passes are allowed.
This drill is really about communication.
After 10/15 passes, a shot may be attempted and communication is also important here. 
SHOT must be called so that a good boxing out occurs.

drawing Defense communications
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Rebound drill

  • Ball goes to right player and shoots.
  • If score 2 or 3 points.
  • Everyone goes for the rebound.
  • Rebound counts as 1 point, even if scored on offensive rebound.
  • Offense continues.
  • Defensive rebound.
  • Parties switch.
drawing Rebound drill
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Condition 2 penalty throw line and back

2 players start on baseline.
  • They sprint to elbow and backwards again to baseline,
  • From there SLIDES to corner baseline and then a sprint to the sideline other side.
drawing Condition 2 penalty throw line and back
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Condition 4 laps

  • 2 players start in corner baseline.
  • Sprint to elbow of paint, there they turn a circle.
  • From there to the centerline - sideline and make a turn there as well.
  • Then to the elbow of the paint on the other side, turn and run to the corner.
drawing Condition 4 laps
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Dynamic warming up

  • Start with hopping.
  • Cross walk.
  • Cross walk with stop and deflect and back-flip.
  • Foot to knee.
  • Knee to chest.
  • Frog-jump.
  • Arms forward and extend leg to front, flush to hands.
  • Same leg swing but then swing through to back.
  • Lunge: right foot behind then tap the right heel with left hand.
  • After 2 SLIDES lunge position and then rotate torso to left and right.
  • Right foot to the back and grab with left hand, then left hand far up.
  • Right foot back and grasp with left hand, then extend left hand forward.
  • Back with knees raised, after 3 backs, sag.
  • Make long with both arms and then drop through knee on 1 leg, then SLIDES step.
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Fastbreak: Polish break

A drill for practicing the fastbreak 3 v 2 and conversion.

  • Make teams of 3 players.
  • Under each basket two defenders and 1 outlet.
  • Three men in the middle, middle man the ball.

  • 3 against 2. Team in the middle decides which way to go.
  • Apply 3 on 2 principles; pass when defended!
  • When scoring or rebounding pass the ball to outlet as soon as possible.
  • LEFT and RIGHT organization.
Team with first 7 scores wins; losers run suicides.
drawing Fastbreak: Polish break
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