Basketballexercises for u22

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A small team with big dreams.

  • 2 teams
  • 3 on 3 full court
  • one shot or turnover
  • when the ball is lost or scored the team on offence steps out and walks back to their defensive side
drawing A small team with big dreams.
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First step drill

Players in two lines in the middle of the court:

  • Player 1 runs without the ball to the top of the key
  • Receives a pass from player 2 in the other line
  • Performs a first step (sidestep, cross over step, spin, etc.)
  • Drives to the basket
Player 2 does the same on the other side of the court.

drawing First step drill
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Shooting: passing

  • Players start in four rows.
  • Players 1 and 2 pass to players 3 and 4.
  • Players cross to the opposite elbow to receive the ball for a shot.
  • The passers get the rebound and move to the end of the top rows.
  • The shooters move to the end of the corner rows.
drawing Shooting: passing
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Lay-ups with outlet pass

  • Starting lineup:
    • Use an entire field
    • 1 player near the center line (left)
    • 1 player at the center line (right)
    • Group of players in line with the free throw line (one side of the court)
    • Group of players at the extension of the free throw line (other side terrain)
  • Progression:
    • Players at the center line start their lay-up
    • After the lay-up, they take their own rebound and give an outlet pass to the waiting player on the sideline
    • Then they join the sideline, at the level of the free throw line
    • Lay-up, bob cousy, power lay-up, lay-back, jump stop
  • Progression:
    • Change of direction at the level of the three-point line
    • Crossover, behind the back, reverse dribble at the center line
    • Coach defends, attacker adjusts
    • Stepping towards the ball instead of running forward
    • Retrieve ball in the middle and from there dribble and lay-up through the middle
    • Add 2 players defending passively at the three-point line
    • Add 2 players actively defending at the three-point line
    • 2 players defending actively
  • Regression:
    • Taking shot instead of lay-up
drawing Lay-ups with outlet pass
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Close Out drill

  • 2 teams.
  • Half court
  • Ball is in the middle of the Bucket.
  • The defenders stand with their heels on the edge of the Bucket and the attackers stand behind the three-point line.
  • When the coach calls "Go," the defenders provide good close out and the attackers go out of their way to get the ball.
  • If the attackers manage to grab the ball within 5 seconds the defending side must do 5 push ups.
  • After 5 turns of attack/defense.
drawing Close Out drill
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Lay - ups

  • Run layups from the baseline.
  • One side catches the ball and the other side makes a layup.
  • Different variations over left and right:

  • Standard Lay-up over left and right.
  • Lay-up with pass over left and right.
  • Power lay-up over left and right.
  • Get under the board and finish over left and right.
  • Catch and Shoot.
All variations 15 hit over each side.
drawing Lay - ups
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Transition 5 VS 3+2

  • The players of the offensive side all make a board pass.
  • The last one gives an outlet pass to the pointgeard.
  • There are 3 defenders on the attacking side.
  • 2 defenders stand on the sideline near the center line, as soon as the last attacker crosses the center line they may join the defense.
  • If the attacking team scores, the defending team makes board passes and attacks.
  • If the attacking side does not score then 10 push ups for the attacking side.
drawing Transition 5 VS 3+2
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Rebounding and Outletpass

  • Blue passes the ball against the board and grabs the rebound and then attempts an outlet pass to Red.
  • White tries to prevent the outlet pass.
  • After a successful outlet pass, Red passes the ball to Orange.

Rollover:
  • Orange becomes Blue
  • Blue becomes White
  • White becomes Red
  • Red becomes Orange
drawing Rebounding and Outletpass
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Rebound, 1 VS 1

  • Make pairs.
  • Player under the basket passes to the player on the free-throw line.
  • The attacker has an advantage in time and can shoot freely.
  • If the attacker scores or he has the offensive rebound he stays shooter, if the defender has the rebound the players switch positions.

  • Who has the most scores after 3 minutes?
  • Losers 10 push ups
drawing Rebound, 1 VS 1
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Trip around the world with Rebound

  • 2 teams.
  • Everyone a ball
  • Shooting from 7 positions.
  • When you have shot you go for your own Rebound, if you have caught your Rebound without the ball touching the ground you may score again immediately.
  • 15 touches per position per team.
  • So you can score 2 points at a time.
  • Half Court shot, 1 hit no Rebound.
  • Losing side receives a gift :)
drawing Trip around the world with Rebound
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Half Court Match Quick Break

A game is played on a half court.

  • If the defense gains possession of the ball, the team must first score via a Quick break on the other basket with no defense.
  • After scoring, this team remains on offense at half court.
  • The team that first has 5 scores via a Quick break wins and the losers get to run 2 whole suicides.
drawing Half Court Match Quick Break
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Transition, rebound, contest

  • 3 Players.
  • 3 pylons in between the 3pt line and center line.
  • Coach shoots at the basket and the 3 players fight for the rebound.
  • The player who has the rebound dribbles around the middle pylon and returns to the board to finish.
  • Again the players fight for the rebound and the player who has the rebound goes around the middle pylon.
* 1 minute at high pace.
* The player with the most scores wins and the other 2 players 5 push ups.
drawing Transition, rebound, contest
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