Basketball drills for technique warming-up
Players start at the bottom of the ring in 2 lines.
1) On the right side of the ring, players make a zig-zag run with the ball, changing direction at each cone (cross, behind the back, through the legs and spin move).
- Once at the center line, the player dribbles with the left hand towards the cones #1 here you do a backup dribble and go with a cross-over past the cones and finish with a lay-up.
2) On the left side of the ring, players do a short/explosive zig-zag and sprint from the last pawn to the center line.
- Once at the center line, they dribble right-handed to cones #2, here they do a backup dribble and crossover past the cones and finish with lay-up.
- At cones #1 and #2 you can vary with crossover, behind the back, through the legs and spin move
- Finish with lay-up or short distance shot
- Ball leaves the baseline
- pass to player on mid-line-sideline -> player follows ball and runs up the field
- player returns the pass and cuts through towards the ring
- the pass is given to the 2nd player on the half way line
- player gives the pass to the player that is cutting towards the ring
- finishing with a lay-up
- The player on the baseline runs to the wing position, gets the pass and turns towards the goal to look for a shot.
- The winger with the ball does 2 cross dribbles between the cones and then finishes with a lay-up or shot
- Everyone a ball, line up in a large circle.
- Trainer shows the exercise, players follow:
- Spread out and roll the ball in an 8-shape between the legs.
- Roll the ball around your waist, head legs (change direction)
- Dribble with left, right, change hands.
- let the whole group dribble at the same time (rhythm exercise, all in rhythm!)
- dribble between your legs
- dribble behind your back
- Shot movement upwards (extend arm, point, catch)
- Spread position (move the ball in an 8-shape without touching the ground)
- Warming-up for U16, where the focus is mainly on warming up in combination with a bit of ballhandling.
- 4 groups of players in each corner of the field.
- 4 cones in the centre circle
- 2 balls on each side line
- Pass layup
- on the last pass there is a defender in a place where you can easily pass
- 2 or more players have the ball and walk/dribble through each other
- On signal, the person with the ball passes to the first person he/she makes eye contact with
- repeat maximum 8 times
- Shooting warm-up.
- Matching pairs starting from the back line to the halfway line.
- Minimum of 3 passes.
- When you reach the halfway line, the player on the sideline dribbles to the middle, between the legs, behind the back around the pylon and back to the right.
- Other player runs to a pylon outside the bucket, runs around it and offers himself for the pass.
- Then takes the shot.
- Passer rebounds and moves to opposite side of court for pairs, passes to opposite side and lay-up.
- Ball may not touch ground.
- As a team on the back line.
- Simultaneously jog to center line/back. 3x.
- All running at the same time.
- 2 rows of back line. Sprint to free throw line.
- Jog to center line.
- Back the other way.
- Connect other row. (4x)
- 2 rows left/right on backline.
- Slides to free throw line, sprint diagonally back to other looking.
- Side of your own row.
- Jog back via the outside, connecting other group. (4x) ......stretchen.
- 10 exercises.
- 30 sec each.
- 1) Take turns putting your foot far slanted back, moving your arms back low, and as you step back up extended.
- 2) Lift your foot and move your foot to your other buttock while taking the weight off your other foot.
- 3) Make fists, lift 1 leg, bring your knee to your chest and move both arms down.
- 4) Now again like1 with your feet, while swinging and crossing your outstretched arms in front of you.
- 5) Lock your hands in front of you. move them from left to right four times, at four lift 1 knee and bring your right elbow to your left knee, to 4x vice versa.
- 6) Vertical jogging
- 7) Squads, Bring both arms together in front of you.
- 8) Front kicks, as extended as possible, keep balance.
- 9) Boxer shuffle, left-right, bring your weight from left to right.
- 10)Feet slightly apart, touch your left foot with your right hand, alternating.
- As a team on the back line.
- Simultaneously jog to center line/back.
- 3x. All running at the same time.
- 2 rows of back line.
- Sprint to free throw line.
- Jog to center line.
- Back the other way.
- Connect other row. (4x)
- 2 rows left/right on backline.
- Slides to free throw line, sprint diagonally back to other looking.
- Side of your own row.
- Jogging via the outside back, connecting other group.
- Closeout to vw-line, jog through. Back again.(4x) ......
- Weave from midcourt/finish lay-up. 5min. Then...stretch.