Basketballexercises for u16
- The team is divided into two groups and set up on the sideline at the height of the center line.
- 1 blue player stands ready to defend
- 2 red players are ready to attack
- When the first red player crosses the center line, the second blue player who is still standing on the sideline has to go around the cone before he can help defending.
- In the meantime, the next red player gets ready to defend.
- After scoring or capturing the ball, the 2 blue players attack.
- The 2 red attacking players line up on the sideline.
- 2 rows on baseline.
- Runs around trainer and scores close the ring on other side.
- Further and further, shoot from penalty throw line
- All players start in the middle.
- Then, (in this example blue) zigzag through the pawns ( make a crossover to the outside hand at each pawn)
- Then, a right or left lay-up is made.
- The ball is rebounded and the player walks to the mat.
- At the mat, the player rolls the ball in front of him,
- Then he/she does a head roll around the mat, then stands up
- And runs after the ball, jumping towards the ball.
- After the ball is caught, the player runs back toward the middle and joins behind 1 of the 2 rows
Note: Only do this in a safe environment where there are no obstructions from obstacles and people.
This exercise is designed to defend the cutting-in man.
- 1 passer in the center circle with defender
- 1 attacker and defender at forward positions
- Guard starts dribbling and passes to forward (lets the ball arrive, then defends full on forward)
- At that moment, the defender makes a jump-to-the-ball
- And runs along in denial --> guard cuts in from the strong side
Ball skills
- Turning 8s through the legs
- Tipping between the fingers
- Circling, ball around waist, or head, or legs, or any combination thereof
- Stand with the whole group in a circle in the middle of the field (doesn't matter much where in the field, but this is easiest)
- Make sure each player has 1 ball.
- Dribble normal (hip height)
- Dribble low (below knee)
- Dribble extremely low (bounce no higher than ankle height)
- Dribble low (below knee)
- Dribble normal (hip height)
- Dribble extremely high (above shoulder)
- Dribble normal (hip height)
- Have the players dribble
- Now have the players dribble standing up
- Have the players now dribbling sitting down again
- Players now dribble between their legs
- Have them stand again, and make 8s between their legs, then ball around waist as fast as possible, then the other way.
Notice:
- Each part can be done with both hands
- The coach acts as an example.
- A short circuit for outside to get back in shape
- All exercises 40 seconds, then 20 seconds time to turn.
- Three times around
- Exercise 1
- Jump rope (just jump if you can't jump rope)
- Exercise 2
- Walking lunges: walk in the length of the field walking lunges with ball above your head
- Exercise 3
- Stepping on and off the bench
- Exercise 4
- Squad jumps: make a squat and then a jump (do this on the grass)
- Exercise 5
- Abdominal exercise with ball: feet off the ground, ball in two hands, tap the ground with the ball on the left, then on the right etc. Keep feet off the ground!
- Each player has a ball.
- You place the 5 cones as shown on the drawing.
- At each cone they make a change of direction.
- Outside, between the first 2 cones. Here, they continue their change of direction all the time.
- After the cones, there is the possibility to take a shot/ lay-up.
Note: make sure there are clear changes in direction, acceleration after each change/aggression.
- At cones A (fast feet)
- At cones B (slides)
- Between sprints
- Defender defended 2X
- Change back to their posts.
- Defender must stay in front of the attacker
- Attacker dribbles from cone to cone.
- Make 2 teams of 5 people per team.
- Play a game and keep in mind the exercises played today.
- Possibly bring in substitutions every 30 seconds.
An exercise to practise the fastbreak (3 against 2) and the changeover
- Create teams of 3 players
- Under each basket, two defenders and one outlet
- Three men in the middle, middle man the ball
- 3 on 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 the outlet as fast as possible
- Organize left and right
- Team with first 7 scores wins
- Losers walk suicide
