Basketballexercises for u20
- Warm-up exercise without ball - 5 minutes of +- 5 rounds.
- 4 cones in a square in the room with one exercise performed along each side:
- Sideways shuffling with the face turned to 1 particular side.
- Swinging arms, per round this can be alternated forward/backward.
- Side shuffling with the face turned to the same side as last time so that the other leg is now first.
- Skipping, lifting knees, can be alternated per round with seat touching.
- 2 players at bottom of goal.
- 2 players left extended free throw line.
- 2 players right extended free throw line.
- 2 players at the center circle.
- Team 1 players top and bottom.
- Team 2 players left and right.
- Team 1 starts dribbling toward each other does a change of direction and accelerates.
Variations: crossover, between the leggs, behind the back, double action, back up dribble. - When team 1 has done the change of direction team 2 may leave.
- B passes the ball to C
- B runs to cone receives ball
- B scores lay up
- B joins row C
- C passes the ball back to line B
- C goes to take the rebound from B
- C goes to line A
- A passes the ball to B
- A connects in row B
Break to opposite side.
- 5 rebound and outlet to 1.
- 1 passes to 5 and 5 to sideline.
- Lowpost 4 passes to ballside.
- 1 and 5 put stagger on weakside 3.
Break to opposite side.
- 5 rebound and outlet to 1.
- 1 passes to 5 and 5 to sideline.
- Lowpost 4 passes to ballside.
- 1 and 5 put stagger on weakside 3.
- 2 crosses via stagger on lowpost ballside and weakside.
- 5 puts stone in front of 1.
- Start on 1 leg and take shot 5 x, then other leg.
- Start on 1 leg and bend forward, come back and take shot. 5x other leg.
- Start on 1 leg and make 3 jumps, left right left and take shot. 5x and other leg.
- Start back to basket, 180 degree jump and shot 5x.
- Start face basket, jump 1 step forward on 1 leg then back and with other forward and back then set shot 5x.
- Start face to basket and 360 degree jump and shot 5x.
- Everyone stands back to back at the free throw line
- The rules are as follows:
- You start with 0 points.
- If you miss it is -1.
- If you score with plate or hit the ring your score stands.
- If you score nothing but net - without hitting anything +1
- This is how you try to go to 10 in group.
4-4
- Attacker with ball may not put a foot in the Bucket.
- Attacker may only shoot 3-pointers when free.
- 1 point for foot in the Bucket and 1 point if 3-point shot hits the hoop.
- After 20 seconds, interception or point of attackers switch attack-defense.
- 3 men start on the baseline.
- 4th man stands around the penalty line and throws the ball to the hoop.
- The 3 go in front rebounding and try to throw the ball in.
Score is a point but rebounding the ball after scoring is also a point.
Whoever gets to the 5 first exchanges for the shutter.
May be physical.
Whoever gets to the 5 first exchanges for the shutter.
May be physical.
- 2 players start at the head of the paint.
- Between them is a chair with a ball.
- They first sprint to the baseline, the first to the ball may attack in the paint.
- Continues until there is a score.
- Players start with left layups.
- The number of players present determines how many balls are hit.
- First they warm up and then after some time 30 balls are hit.
- After the 30 layups are hit, they go directly to 20 jump shots hit. These shots are shot from mid-range.
- When this is done, they change sides.
- First they warm up again and then they hit the 30-20 balls again.
- Players distribute to 2 baskets.
- Each player shoots 2 free throws at a time.
- After the free throws regardless of hit or miss the player runs a sprint up and down the court. It is important that the players give 100%.
- After the sprint they go back to the free throw line and shoot 2x free throws again.
It is important that players build their fitness and simulate a game where they also have to take rest during their free throws while they should be.
