Basketballexercises for u16

• Player 1 has two balls and dribbles both balls towards the cone.
• Player 2 cuts from the corner to the wing.
• Player 1 makes a one-handed push pass to Player 2 on the wing.
• With the other ball, Player 1 performs a crossover and shoots the ball.
• Player 2 takes a jump shot.

Objective

• Develop the correct passing and shooting techniques.
• Improve communication between teammates.

Execution

• Divide the team into four groups.
• Place one group at each block and one group at each elbow of the court.
• Give each group one ball.
• The first person in each line shoots, follows their shot, and passes the ball back to the next person in line.
• After the rebound, the shooter passes the ball back to the line they were in and rotates clockwise to the end of the next spot.
• All four lines work as a team and keep track of how many shots have been scored in total.
• Communication is crucial; players must make game-related passes and take shots.
• The time limit can be adjusted from five minutes to another desired duration or number of scored shots.
• The shooting positions on the court can be varied.

• The rebounder (1) passes to the outlet player (2) and runs behind the outlet player along the sideline to the other side to receive the ball back for a lay-up.
• The outlet player (2) passes to the player in the centre circle (3), who then dribbles to approximately the three-point line and gives a bounce pass to (1) for a lay-up.
• Player (3) grabs the rebound and becomes player (1) on the other side of the court.
• With 10 players or more, there is also a player (4) in the far corner. In that case, player (3) passes to player (4), who then gives a bounce pass to player (1) and subsequently grabs the rebound and becomes player (1).

• Form two lines on the centre line with an outlet.
• The right line starts with the ball and performs a lay-up.
• The left line intercepts the ball as high as possible.
• The interceptor passes the ball to the outlet.
• The outlet passes to the next player in the right line.
• Repeat this process for a desired number of scores and then switch sides.

• Apply pressure on the dribbler during a press.

• Have each player sprint fully along the drawn lines and always close off the sideline.
• Repeat with defensive slides.
• Repeat with alternating slides - sprint - slides.
• Practice with an attacker without the ball. The defender must make slides as long as possible; sprint when necessary.
• The defender must close off the sideline in any case.
• Practice with the ball. The defender forces the attacker to turn at the sideline.
• Keep the exercise short and intensive.

• The defender must stand as close as possible to the attacker, considering the dribbler's skill and speed.
• The defender must use their foot to close off the sideline, forcing the dribbler to turn.
• The defender must accelerate and get in front of the dribbler before closing off the sideline.

• If the dribbler manages to dribble between the sideline and the defender, they may score. The defender continues to defend.
• If the defender succeeds in making the attacker turn at the sideline, they may then dribble, and the attacker becomes the defender.

• Start with a weak dribbler and have them begin with their weak hand.
• Initially, impose restrictions on the attacker: they may only change speed, but not direction, except at the sideline.
• Reduce the restrictions as the defenders improve.

• Quickly react to a stray ball and complete a subsequent one-on-one situation.

• The trainer stands in the middle of the key with the ball.
• Two players stand at the elbow and must only look straight ahead.
• The trainer passes the ball between the players; they can only move when they see the ball.
• The player who captures the ball scores on the basket at the opposite end.
• The other player tries to prevent this.
• The trainer passes the ball with such force that the players must sprint fully to keep the ball in play.
• Note: The defender must not commit fouls due to the risk of injuries.

• Speed of action is crucial.
• Do not be distracted by the defender.

• Start players in a sitting or lying position.
• Place two players side by side at the elbow, or with their backs against each other.
• Then play two-on-two.

Objective

• Concentration and energy in defence.

Organisation

• 4 versus 4 on one basket.
• New defenders after 3 stops (defenders gain possession).
• After a score or a foul on the shot, the defensive team loses one stop.
• The session lasts 12 minutes.
• The trainer counts down for prolonged attacks: 5-4-3-2-1-0.

Execution

• After 2 stops, the defence intensifies.
• On the third stop, they may attack.
• With 12 players: rotate with 4 after each stop, score, or foul.
• New attackers after each stop, score, or foul (trainer determines fouls).
• The team causing the third stop goes on defence.

Variations

• Three defenders, four attackers.
• 2 or 3 consecutive stops for a switch (with shot clock).
• 35 seconds of defence without a score or foul.
• On a stop, the clock remains, attackers try again.
• On a score, offensive rebound, or foul, the clock resets to 35 seconds.

• Four players start on the baseline.
• Player B has the ball and dribbles towards the cone.
• Player B passes to player C.
• Players B and C move towards the goal for an attack.
• Players A and D sprint around the cone and take their defensive positions.

• Stand with the whole group in a circle in the middle of the court.
• Ensure each player has one ball.

• Dribble normally (waist height).
• Dribble low (below knee height).
• Dribble extremely low (bounce no higher than ankle height).
• Dribble low (below knee height).
• Dribble normally (waist height).
• Dribble extremely high (above shoulder height).
• Dribble normally (waist height).

• Have the players sit while dribbling.
• Have the players stand up while dribbling.
• Have the players sit down again while dribbling.
• Players now dribble between their legs.
• Have them stand and make figure eights between their legs.
• Then rotate the ball around the waist as quickly as possible, then in the other direction.
• Note: Each part can be performed with both hands.
• The coach acts as an example.

• A player takes free throws.
• The remaining players take positions for the rebound.
• Players attempt to secure the ball by boxing out.
• After every two free throws, players switch positions.

• Divide the players into 2 teams, each at their own basket.
• Dribble around the pole and choose a side.
• Perform a lay-up.
• The team that reaches the proposed number of scores first wins.
• The losing team must run to the baseline and back once.

• Try to score 5 times as quickly as possible with your group.

• Divide the players into 2, 3, or 4 groups, ensuring that each group has a maximum of 6 players.
• Assign each player in every group a number from 1 to 6.
• Each group is positioned in a corner of the court.
• In the center, place 2, 3, or 4 basketballs inside hoops.
• When the coach calls out a number, the players with that number sprint to the center as quickly as possible, take a basketball, and dribble towards the basket.
• They have only one attempt to score.
• After their scoring attempt, they return the balls to the center and rejoin their group.
• The first group to achieve 5 scores wins the game.

• Make scoring easier by hanging a hoop on the ring where players can also score.
• A score through the hoop is worth double points.