Basketballexercises for u20

• Try to score 10 free throws.
• If you score the first free throw, you may take the second one.
• If you miss the first throw, sprint back and forth twice.

• The group is divided into two teams and positioned at the sideline level with the midcourt line.
• A blue player is ready to defend.
• Two red players are ready to attack.

• When the first red player crosses the midcourt line, the second blue player, who is still at the sideline, may start.
• He must first run around the cone before he is allowed to help defend.
• Meanwhile, the next red player is already preparing to defend.
• After a score or ball recovery, the two blue players attack.
• The two red attacking players go to the sideline to line up.

• The players start at the bottom of the baseline.
• Sprint at the red cones.
• Move sideways with a step-slide at the green cones.
• Begin with the ball on the right side of the court.
• Perform a lay-up, place the ball down on the left side of the court and sprint to the end line.
• Repeat the exercise, but now take the ball on the left side of the court.
• Perform a shot on the left side of the court, take the rebound and place the ball on the right side of the court.
• Repeat the round with the right side and perform another lay-up there.

• First round: 3 times, 15 seconds rest.
• Then: 5 times, 30 seconds rest.
• Afterwards: 7 times, 45 seconds rest.
• Then: 5 times, 30 seconds rest.
• Finish with: 3 times.

• Keep running, do not walk.
• Rest periods are provided between the drills.

• The ball goes to the player on the right who takes a shot.
• If a score is made, the shooter receives 2 or 3 points.
• Everyone goes for the rebound.
• A rebound earns 1 point, even if a score is made on an offensive rebound.
• The attack continues with an offensive rebound.
• With a defensive rebound, the teams switch roles.

• 2 players start at the top of the paint.
• A chair with a ball is placed between both players.
• Both players sprint first to the baseline.
• The player who reaches the ball first is allowed to attack in the paint.
• The exercise continues until a point is scored.

• A player takes free throws. Two other players stand behind the player taking the free throw, according to the rules.
• Once the ball is thrown, the three players go for the rebound.
• If the player who took the free throw gets the ball, they may take another free throw.
• If they do not get the rebound, the three players are replaced by the next three.

Objective

• Improve reaction speed
• Practice one-on-one situations

Execution

• Divide the players into pairs and assign each pair a number.
• When the coach calls out a number, the players with that number sprint to the centre as quickly as possible.
• The players grab the basketball and dribble towards the basket for a one-on-one situation.
• They have only one attempt to score.
• After their scoring attempt, the ball is returned to the coach.
• The coach can also call out multiple numbers at once for two-on-two, three-on-three, and so on.

• Player B passes the ball to Player C.
• Player B runs to the cone and receives the ball.
• Player B performs a lay-up.
• Player B joins line C.
• Player C passes the ball back to line B.
• Player C rebounds Player B's shot.
• Player C moves to line A.
• Player A passes the ball to Player B.
• Player A joins line B.

• 3 attackers against 2 defenders, with rotation each time.
• The defenders must help each other if an attacker is unmarked.
• The attackers learn to take advantage of a numerical superiority and finish.

• Improve speed, accuracy, good passes, and teamwork.

• Train the fast break in a game-like situation.

• Centres, Guards, and Forwards from Under 14, 6 or more players.
• 1 ball, two baskets.
• 2 teams with different coloured shirts.
• Players run around the circle.
• As soon as the coach shoots, they go for the rebound.
• The side that secures the ball runs a fast break to the other end.
• No shot within 5 seconds = push-ups + the other team takes the ball out from the baseline.
• After a score or defensive rebound, the other team runs a fast break back.

• Outlet position and pass.
• Flyer on the other side sprints away at full speed.
• Execute at top speed.
• After a score, immediately take the ball in with an overhead pass.

• Two teams alternately set up in 2 rows.
• Players tip the ball via the board to each other (jumping and tipping as with a tip-in) and join the back of the other row.
• On the coach's signal, the team that has the ball at that moment runs a fast break to the other basket.
• The other team defends.
• With an odd number of players, the larger team always attacks, creating an automatic numerical advantage situation.

• Everyone stands in a line, one behind the other.
• The first player throws the ball against the backboard.
• The rest of the players time their jump to catch the ball in the air and throw it against the backboard again.
• The twentieth player throws the ball into the basket.
• Repeat this on both the right and left side.
• Players run around a cone or coach each time and rejoin at the back of the line.

Execution

• Each player has a ball.
• The group is divided into two groups, each at a basketball hoop.
• The first player of the group attacks the first cone and performs a change of direction.
• At each cone, the player repeats the change of direction until reaching the hoop on the opposite side.
• The player finishes according to the indicated variation.

Change of Direction Variations

• Crossover
• Between the legs
• Behind the back
• Hesitation
• Fake move

Finishing Variations

• Lay-up
• Reverse lay-up
• Euro step
• Jump stop shot
• Floater
• Jump stop cross step