Basketballexercises for u16

Two rows on the center line, 1 player in the corner on the baseline (the passer).

Starting with right layups:

• Ball is with the proposal player in the right row
• First player in left row runs to the front
• Player with ball passes ball to player in left row
• Player in left row makes a jump stop
• Player in right row touches sideline at free throw line and makes a cut to the basket
• Player with ball passes to other player at right moment (other player asks for ball)
• Player in right group makes lay-up.
• Player in left row catches ball and passes to player in corner (no ball on the ground!)
• Player in the corner passes ball to next player in line
• Catcher becomes player in the corner

• Each player takes 7 free throws
• The number of free throws missed you have to sprint back and forth
• Then you take the number of shots you missed the first time
• The number of free throws that are missed you have to sprint back and forth
• Repeat until you have scored 7 times

• Explaining basic 5 out attack
• Dry practice (without ball)
• With ball dry practise and pass
• With ball and if trainer says yes, adjust cutting player and lay-up

All players a ball in a circle around the coach

• Successively:
  • Right: normal dribble, through the knees, defend the ball
  • Right: normal dribble, look at the trainer, not at the ball
  • Left: normal dribble, through the knees, defend the ball
  • Left: normal dribble, look at the trainer, not at the ball
• Right/left alternate:
  • High hard dribble
  • Very low dribble
  • Sit on the buttocks low dribble
  • Lying down low dribble
  • Left/Right dribble with 1 hand
  • Dribble Front/Back 1 hand
  • Dribble through the legs
  • Machine gun
• 2 rows on the baseline, relay:
  • Quickly dribble with the right and back
  • Dribble with the left and back again
  • Backward dribble with right
  • Backward dribble with the left

• Important - warm up means - build intensity - be in motion.
• Coach in the middle
  • Groups start with the ball under goal
  • First no ball
  • Move to the other side
  • Coach goes a little further each time until three point line
  • LU left and right every time
  • At some point shot
• Dynamic stretching by cap
• Shooting
  • sideline 2 rows
  • 4 balls
• on 2 sides
  • 1 against 1 first dribble upwards with defense
  • 1 against 1 to the ring
• 3 against 2
  • 2 defense in bucket with 1 ball
  • 3 men on baseline
  • Pass from defense to side man
  • Attack
  • React

• Offensive Transition
  • Guard on his ball
  • Forward ball side
  • High - forward not ball side
  • Short corner
  • Non rebounder comes through the middle cut and replaces forward on non ball side
  • Rebounder stops at the top
• Transition into play one!

• Group on top with ball
  • Other 2 groups on forward
  • Top passes
  • Forwards shot
• Variations
  • Ball on top drived to goal Forward follows to the baseline
  • Pass and shot.

• 21 cone shot exercise, With each score the player walks behind a cone and places it on the side, The exercise is done when all the cones are distributed,

• Player sprints from the corner baseline to the first post.
• At the first post a drop step and slides towards the second post.
• From the second post, backward defensive footwork to the third post.
• At the third pole a dropstep followed by slides to the fourth pole.
• You do this until you are back at the starting point.

• One row on the baseline/corner and one row in the center circle with ball.
• Pass to the corner and then run to the same corner and get the ball back at the post.
• Then there are a number of possibilities such as open-step or crossover and 1 vs 0 to the basket.
• Adjuster takes care of the rebound.

• Two players with one ball.
• Both players have the ball in their hands and start pulling hard to get the ball loose from the other.
• Best of 3 loser 5 push-ups.

• Two lines,
  • one a meter behind mid-court,
  • other behind circle on defense side.
• Two balls in middle
• Two hard dribbles, jump stop, pass for layup.