Basketballexercises for u16

• Number of players = number of scores
• Different spots
  • lay - up
  • corner
  • 45°
  • elbow
  • free throw
  • 3p
• Both left and right.
  • timing, next time try to go faster than last time
• Players walk behind a cone.
• 1 rebounder and 3-5 balls.

• Players gather at the baseline in 2 groups, 1 player stands under the ring with ball, 2 players stand on the opposite side ready to defend. Player with ball dribbles over, players left and right run along the sideline in attack.
• Defense is free to choose whom to defend, active D, no taking position in or around the bucket.
• Player who finishes or loses the ball attacks together with the 2 defenders.
• On the other side of the court, 2 new defenders are ready to play.

In this exercise, the basics of rebounding are explained and practiced (again).

Low center of gravity

• Pairs of equal strength, without the ball.
• Each pair backs against each other.
• Start on the baseline, player on the baseline (attacker) tries to push the player with his back towards him (defender) to the opposite side.
• Defender must have his back straight and his knees deep, so that the centre of gravity is low.
• Once on the other side, the players swap roles and go the other way.

Explanation of basic movements

• Watch where the attacker is going.
• Make contact with hand/arm.
• Pivot so your back is turned to your opponent.
• Box out!

Exercise

• Same pair on the baseline, about a metre apart.
• Trainer calls out left or right.
• Attackers then calmly take a few steps towards defender.
• Defender carries out steps.
• NOTE: attacker must step slowly for the exercise!
• After a few rolls, attacker/defender turn around.

Game shape

• Same pair, around the centre circle. (Defender on the circle line, 1 ball in the middle.)
• When the trainer says GO, the attackers try to get the ball, the defenders have to box out!
• After a few rolls attacker/defender turn around.

• 1 Forward
• 2 Guard
• 3 Post
• 1 Makes rebound and runs through.
• 2 Goes to extended free throw line sideline.
• 3 Takes the rebound.
• 3 Passes to 2.
• 2 To 1.
• 1 Fakes another pass.
• 3 Takes rebound.
• 3 Passes to 2.
• 2 To 1.
• 1 Continues to dribble.
• 1 Passes to 3.
• 3 Finishes.
• 2 Takes the rebound.
• 1 Goes to extended free throw line sideline.
• 2 Passes to 1.
• 1 Passes to 3 along sideline.
• 2 Goes through the middle and gets the ball at the free throw line and shot.
• If this goes well with 4.

• Players at the baseline have the ball.
• He passes the ball to the blue player and walks towards the other baseline.
• He gets the ball back and passes it to the red player.
• He gets the ball back and passes the ball to the orange player.
• He gets the ball back and dribbles to the basket and finishes with lay up.
• When the blue player has passed the ball he runs to the spot of the red player.
• The red player to the orange player and the orange player takes the rebound and starts the exercise on the other side.
• Variations in finishing and eventually close out and live defence possible.

• The players line up in two groups on the sideline near the halfway line.
• The first 2 players of the red group line up on one side of the field and have the ball.
• One player of the blue team lines up on the other side.
• As soon as the attacking team crosses the centre line, the 2nd player of the blue team runs around the cone in the centre circle and starts defending.
• Attacking players try to score before the 2nd player gets there.

• Player on top attacks the basket.
• Passes along the baseline.
• Ball to corner makes quick extra pass to wing who takes the 3 point shot.
• The player at the corner runs to the basket immediately after the pass.
• Where that gets the ball from the player on the wing on the opposite side works off under the hoop.
• White triangle takes rebound from the 3 point shot.
• Blue player takes own rebound. (Passing clockwise.)

• Two teams, one basket per team, 2 balls per team.
• Shooting from 5 positions, 5 scores per position.
• Finish with a three-pointer.
• Possibly with switching baskets, if a team has reached a position.
• Loser runs suicide.

• 5 against 5 or 4 against 4 (depending on how many players are present)
• Start with a game without dribble (check half or whole field)
• Then play with the dribble

• Setup:
  • Per 2 or 3 players a basket.
• Execution: (with 1 hand! other hand on back)
  • Explanation of shot, shoot from the legs, wrist turn, 1 hand, backspin ball.
  • 1 meter from the basket, 1 shooter, 1-2 rebounder.
  • Shoot 3 times, then switch.
  • Then 2 meters.
  • Then side. (through the board)
  • Then side a little further away.

• Have the players shoot from in front of the basket:
  • Right in the basket.
  • Through the board into the basket.
• Have players shoot from the side:
  • Right into the basket.
  • Via the board into the basket.

• In this drill, players learn the basics of the cross and open step.
• Starting lineup:
  • Under both baskets 1 player with a ball.
  • Rest of the players in the centre circle.
  • A little behind the free throw line on both sides.
• Explanation cross-step
• Exercise
  • Player in the centre circle runs to the free throw line.
  • Player under the basket passes to the next player.
  • Player at free throw line makes a cross step dribble plus lay-up.
  • Player under the basket moves to center.
  • Player who made lay-up goes under the board with ball.
  • Change left/right.
• Explanation open step
• Exercise
  • Player in centre circle runs to free throw line.
  • Player under the basket passes to the next player.
  • Player on free throw line makes an open step dribble plus lay-up.
  • Player under the basket moves to center.
  • Player who made lay-up goes under the board with ball.
  • Change left/right.
• If still time:
  • Jab-step + cross step or open step.