Basketballexercises for u17
- 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.
2 players on the penalty throw line stand facing basket 2 on baseline.
- On signal they sprint to baseline backwards.
- Penalty line sprints forward but taps baseline first.
- Each player has a ball
- The group is divided into 2 groups each at a ring
- The first player of the group attacks the first cone, where he does a change of direction (variation).
- Thus to the next cone where he repeats this until he reaches the ring on the other side, where he finishes according to the indicated variation.
Direction change variations
- Cross over
- Between legs
- Behind the bag
- Hesitation
- Studder
shot variations
- Lay-up
- Reverse lay-up
- Eurostep
- Jump stop shot
- Floater
- Jump stop cross step
- 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.
- Duos facing basket on starting line with man with ball behind, bounce left or right.
- First takes ball and shoots, then with cross dribble. Up to 7
- Then with back to basket, shot at elbow, then with cross and then with cross and turn
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.
2 men on lowpost and 2 along penalty throw line
Doubles screen on man in corner
