Basketballexercises for seniors

• Quickly react to a stray ball and complete a subsequent one-on-one situation.

• The trainer stands in the middle of the key with the ball.
• Two players stand at the elbow and must only look straight ahead.
• The trainer passes the ball between the players; they can only move when they see the ball.
• The player who captures the ball scores on the basket at the opposite end.
• The other player tries to prevent this.
• The trainer passes the ball with such force that the players must sprint fully to keep the ball in play.
• Note: The defender must not commit fouls due to the risk of injuries.

• Speed of action is crucial.
• Do not be distracted by the defender.

• Start players in a sitting or lying position.
• Place two players side by side at the elbow, or with their backs against each other.
• Then play two-on-two.

• 4 things you can do after passing:
  • Ball-screen.
  • Screen away.
  • Cut to the basket (example: give and go, or back-cut). Back cut if the defender is denying the pass.
  • V-cut and pop back outside for the return pass and outside shot.
• Rules without the ball:
  • If you have an under-play (defender sagging off), pop out to spread the defense.
  • If you have an overplay (being denied), backcut.
  • Someone dribbling at you, backcut (except for the weave plays).
  • Fill the open spot when a teammate cuts inside.
  • When someone dribble-penetrates, relocate.
  • Screen away, and pop out.
  • The most important rule is to keep moving.
    
    
    

• 1X1:
  • Player on the baseline has the ball, gives the pass to the wing and follows his pass for the defense.
  • Players play 1X1 to the goal.
• 1X2:
  • Player on the baseline has the ball, makes the pass to the wing and follows his pass for the defence.
  • The wing attacks the baseline, makes a back-up dribble and throws a pass to the safety.
  • (The defender remains on the same man, the wing, defending).
  • The Winger runs free, gets the pass from the playmaker and attacks the goal 1X1.
• 2X2:
  • Player on the baseline has the ball, gives the pass to the wing and follows his pass for defense, the 2nd defender also runs to the top to defend.
  • The wing attacks the baseline, does a backup dribble and gives a pass to the playmaker.
  • After his pass, the winger goes to cut and post up as a center.
  • The playmaker now dribbles to the wing position.
  • From this position the players play 2X2 to finish.
• 2X3:
  • Player on the baseline has the ball, passes to the wing and follows his pass for defence, the 2nd defender also runs to the top to defend.
  • The wing attacks the baseline, does a backup dribble and gives a pass to the playmaker.
  • After his pass, the winger goes to cut and post up as a center.
  • The playmaker now dribbles to the wing position.
  • The third attacker can be used as a saftey.
• 3X3:
  • Player on the baseline has the ball, gives the pass to the wing and follows his pass for defence, the 2nd and 3rd defender also run to the top to defend.
  • The wing attacks the baseline, does a back up dribble and gives a pass to the playmaker.
  • After his pass, the wing walks to the other side of the ring to position himself as a centre.
  • Meanwhile the server passes the ball to the other wing who is ready to play (swinging).

1. Everyone has a ball
   • 10x high/10x middle/10x low -> focus on the power on the ball and dribbling with the fingertips
   • 10x right 2 dribbles -> crosscross (step on the cross)
   • 10x left 2 dribbles -> crosscross (step on the cross)
   • 10x right 2 dribbles -> Between (step)
   • 10x left 2 dribbles -> Between (step)
   • 10x right 2 dribbles -> Behind (step)
   • 10x left 2 dribbles -> Behind (step)
   • 5x right 2 dribbles -> cross/between/behind
   • 5x left 2 dribbles -> cross/between/behind
2. Per 2, 1 person has 2 balls
   • 2 dribbles with both balls -> pass one ball to the other player and do the above exercises but dynamically (walk to the other side of the field)
   • different variations possible: cross, between and behind
3. Per 2, 1 ball
   • The person carrying out the exercise receives the ball and does the exercise 'cross/between/behind' once and then gives the pass back.
   • The person carrying out the exercise receives the ball and does the exercise "cross/between/behind" 2x and then returns the pass
   • the performer receives the ball and does the exercise "cross/between/behind" 3x and gives back the pass
   • the performer receives the ball and does the exercise "cross/between/behind" 4x and gives back the pass
   • the performer receives the ball and does the exercise "cross/between/behind" 5x and gives back the pass
   • the performer receives the ball and does the cross/between/behind exercise 4x, and then returns the pass
   • the performer receives the ball and does the cross/between/behind exercise 3 times, and then gives back the pass
   • the performer receives the ball and does the exercise "cross/between/behind" 2x and gives back the pass
   • the performer receives the ball and does the exercise "cross/between/behind" 1x and gives back the pass

• 3 rows/players plus coach/passer.
• Wing with ball, centre without, baseline without.
• Player with ball passes to mid player, who passes to player running free from baseline to wing opposite side.

• Wing weakside receives ball on wing, extended free throw line.
• Drive to mid basket, jump stop, right leg step to "defender", finish left on left side.

• Midfielder moves to spot where wing was standing, sets (fictitious screen), rolls to basket and receives pass from coach. Lay-up.
• Wing 1 to mid, mid after lay-up, ball to coach, self to wing weakside row.
• Wing 2, after jump stop/left lay-up with ball to wing 1.

• 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.

• Parcour on the right side of the field.
• obstacles
• 1 dribble, sit down while dribbling and stand up while dribbling
• 2) Dribble, dribble backwards and accelerate forward to the next pylon.
• 3) Cross the legs 3 times, change legs.
• 4) Switch in any way from left to right. Pass from backline to row A under the basket.
• Row A gets the ball from the person who finishes the course.
• Row B stands on free throw line.
• B receives pass from A and fills the lane on the right side of the court.
• A follows and becomes trailer, to pilon and pass from B and to baset.
  
  

• A) Player under the basket with ball.
• Throw against the board, rebound immediately and finish.
• Get the ball out of the net and pass to B, who offers to pass from the head to the side of the ball.
• C stands at the height of the three-point line and offers himself at mid-line side of the ball.
• Pass from B to C.
• C dribbles on the side where ball received to height free throw line.
• A (Trailer) is on the move and receives the ball from C.
• Pass or hand-off. C finishes.
• B rebounds.
• A has followed and must be at least at the bucket head when C makes a lay-up.
• Score. The team positions itself under the basket and waits until the other three teams are also on this side.
• And then they start again from this side.
• Every player takes another spot.
• If necessary add defense for B and C.
• For A is also possible, but this only starts when A is on his way to the other side. (1 ball per trio)
  
  

• 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.

• 2 sides off the court.
• Leftside/right hand lay-up.
• Dribble to pilon. Dribble backwards.
• Dribble to pilon 2.
  • Twice between the legs.
• Dribble to pilon 3.
  • Pivot to right hand and finish with a lay-up front basket.
• Rebound your own ball.
• Rightside/left hand lay up.
• Dribble to pilon 1.
  • Crossover twice.
• Dribble to pilon 2.
  • Behind the back (left and/or right).
• Dribble to pilon 3.
  • Jumpstop.
  • Big step with inside leg to the basket.
  • 1 ball per player.
    
    

• Row A, half number of players.
  • Left side ashes half.
• Pawn at three-point line on left side of field.
• Spindribble right, coming out on top of bucket set or jumpshot.
• Finish with jump stop, around your man (pawn), right hand without board from in front of the basket.
• Row B, half number of players.
  • Right side of the field.
• 1st pawn cross dribble left/right, 2nd pawn reverse dribble, 3rd pawn 2x through legs.

1. Wave from mid-court. (Tempo)
2. Free-throws 2x2 p.p. After 2 shots. Slides from back-court to mid. Sprint back. (Tempo)
3. Shooting drill bucket. 2 rows under the basket. One with ball. Get ball from passer just outside bucket. Shooter rebounds own shot. Change rows. Pass-shot-rebound in quick order.
4. If we run two line lay-ups. Always with an outlet. Tempo!
5. Or 3 rows.
   • 1 (3) low. 1 with ball left or right side wing.
   • Pass row 2 to 1.
   • Row 3 (under basket?
     • rebound.
     • Rebounder (3) to 1.
     • Shooter/lay-up (1) to 2,
     • Passer (2) to 3.

• Players are spread out in the room; everyone has a ball.
• Closed foot stance; arms extended above head; ball is held with fingertips.
• The ball is passed back and forth between the two hands quickly and tightly.
• Like a; arms bent slowly until the ball is in front of the head; then extended again.
• If a; standing and squatting alternate.
• If a; who can sit down and stand up again without dropping the ball?

• Players stand in a circle; pass the ball to your neighbour; after the ball has gone round several times, bring another ball into the circle.
• Depending on the number of players add more balls.
• Variation: the players stand alternately facing or with their backs to the circle.
• Horizontal circles; the ball is passed sideways to the partner, who gives the ball back on the other side.
• Vertical circles; passing the ball above the head, accepting it between the legs.
• Eight circles; the ball is passed between the players; turn against each other; after receiving, pass the ball in front of the body to the other side.
• As previous exercise; perform with arms extended.

• Players start at the bottom of the baseline.
  • The red cones are sprint.
  • The green cones are step-slide.
• Then we either take the ball on the right side of the court or the left side.
• We start with the ball on the right side anyway.
• Do a lay-up, then lay the ball down on the left side of the court and sprint to the end line,
• and then start again,
• now laying down on the left side of the court, taking the ball there
• and then do a shot on the left side of the court,
• rebound and
• put the ball on the right side of the court
• and do the round again with the right side
• and then lay up there again.
• This exercise we repeat first round 3x, 15'' rest, 5x 30'' rest, 7x 45'' rest, 5x 30'' rest and finish again with 3x

End of exercise.

We keep on walking and don't walk. Rest period is provided between drills.

• Players stand ready at the halfway line. The first one has a ball (then 2 without the ball).
  • X1 makes lay-up
  • X2 takes rebound and passes in (after scoring!)
  • X3 runs around the pot and starts defending
  • X1 and X2 attack to the other ring

• variation: with 5
  • X1 makes lay-up
  • X2 takes rebound and gives in (after score!) to X3
  • X3 dribbles over, X1 and X2 fill in the outer lines.
  • X4 walks around the basket near the baseline and defends.
  • X4 runs around the ball at the halfway line (other side) and defends.

This drill can serve well as a warming up drill (passing / finishing) but is also a good breakdown for a "scissor" play, or "split the post". You can expand the drill to include other options that may or may not be used in your set play. You start off basic, simple, and as your team is ready, you expand the exercise further and further.

• The exercise starts with two rows on two spots (e.g. 2 guard spots).
• If you have a larger team, you work on 2 baskets. Again, we would like to see everyone finish as many balls as possible.
• So make the groups as small as possible, but at least 4-6 players per basket.
• #1 starts the exercise by making a preliminary move ("setting up" the defender) and cutting tightly over the pawn (or chair).
• As a trainer you can also stand here for a while as a high-post so that it becomes recognizable for the players.
• #4 passes the ball to the cutting in #1 and after his pass he immediately makes another pre-move and cuts across the pawn in the same way, then gets the ball from #2.
• Rotation: Each player catches his own ball, and joins the line from which he received the ball. The exercise continues in this manner continuously.

Variations:

• Vary speed. The players must first master the technique of cutting in. Set up a man, push off and accelerate, etc. (see teaching points). Then increase the pace.
• Receive and shoot the ball;
• Make a pop-out (when a defender passes underneath) and shoot;
• Train aggression with pad, unbalance players when cutting in;
• After cutting in, offer the ball at the low post and finish with a post move (also think of countermoves), use pads here too;
• Work with a high-post player (trainer or one of the players): Pass the ball to the high-post first and then: hand-off / hi-lo, etc (depending on your own options);
• Eventually work with defenders involved as well;

Teaching Points:

• Set up defenders;
• Push off on the outer foot and accelerate (change of direction = change of speed)

Aggressive cutting in!

• Cut straight over the pawn, do not make wide turns ("shoulder to shoulder");
• Communication in the passing game, seeking eye contact, clearly asking for the ball with the front hand, asking in front of the man and running into the ball;
• Finish from the left side with the left hand, and the same applies for the right side;

Requirements:
players must be able to run a lay up from a bounce pass

Goal: learn
how to punish the overplaying of the forward by an aggressive defense

Organization:

• guard dribbles up from behind the centre circle
• at the same moment the centre 4 comes to the elbow
• and player 3 sprints to the pawn
• 1 passes to 4 with a bounce pass
• 3 sprints to the basket with a sharp change of direction and speed
• and receives the bounce pass from 4

Rotation:

• 4 grabs the rebound
• and takes the ball on the back line
• 3 goes to defend the inbound pass
• when 9 receives the ball, 7 takes position at the sideline for the next inbound pass
• 4 and 5 do not rotate but take turns.
• 1 joins the line behind the pawn
• 9 passes the ball to 8 and joins the row behind it

Variation:

• 1 pretends he is going to put a screen away on the weak side, but cuts to 4 for a hand off
• takes the shot
• OR plays pick and roll with 4

Teaching Points:

• Sprint to the pawn: when passing, you as the attacker must take the defender well outside the three-point line to make enough space for the backdoor.
• 1 has to feint immediately after the pass to be in time for the hand off.

Prerequisites:

players on the dribble can defend Â- and can make a pass the length of the field

Objective:

to practice defending the backfield in the arrowpress Â- to anticipate the pass and always make sure you are in a position to intercept it

Organisation:

• 4 takes the ball and then does not take part in the game anymore, but counts down the seconds
• defender 5 applies maximum pressure on the dribbler
• the defenders can defend all over the field
• attacker 1 may only act on the defensive half Â- attackers 2 and 3 only on the offensive half
• after a stop or score, defender 5 takes the ball back for the next round
• if the attackers score within 10 seconds they have a point Â- if not, it is a point for the defenders Â- the attacker calls if there is a foul on him. Point for the attack.
• play 5 times in a row with the same defenders
• 3 new attackers each time.
• If the defenders make less than 2 stops, they must run.
• when there are 2 or more stops, all attackers must run.

Teaching points:

defend the dribbler on your feet - he may not pass you under any circumstances Â- arms wide to make a pass difficult Â- defender 6 must anticipate the long pass to intercept it Â- must position himself so that he can see the ball AND both other attackers as much as possible (split vision) Â- always adjust his position on the field to intercept the most likely pass Â- if he has not been able to intercept the long pass, Â- He must NOT allow a lay up Â- Defender 5 must then sprint full speed towards the free attacker on the weak side.

Variations:

In the beginning, you may have to limit the space for attackers 2 and 3. Use existing lines on the floor, or place pawns on the sidelines on the attacking half.

1. 3 attackers have a ball + 1 defender lined up as in the picture on the right.

2. The defender starts tipping in the middle of the bucket.

3. The coach calls out the name of one of the attackers (or a number).

4. When the name is called, the defender sprints to the right attacker and follows one of three commands:

5. X1 dribbles via the baseline 2 to 3 dribbles. The defender takes a charge here.

6. X2 makes a shot fake, the defender makes a close out. Later expand to fake + dribble.

7. X3 dribbles from the baseline to the basket. The defender has to close out the baseline here.

• 4 pawns with ribbons (positioned low to the ground)
• 1 basketball per person

1. The player jumps over the ribbon with 2 feet at the same time, while holding the basketball in front of him at chest height.

2. The player jumps backwards back to the middle.

3. In the middle, the player makes a jump bringing the basketball up (arms extended) and the player makes a 180 C turn.

4. The exercise repeats facing the other side.

• 4 pawns with ribbons stretched across them (1 ribbon per 2 pawns). Make sure the formation is not too high above the floor. Therefore use low pawns or spotlights.

1. The player starts next to the pawns.

2. The players jump from right to left over the ribbons in 'skating jumps', always putting their weight on the outside leg.

3. Make sure the players are sitting low and always land with only one leg and take off from this leg.

Goal:
train
split
the low post

Organisation:

• 5 stands extremely deep, near the bottom line
• as soon as 3 starts to dribble, 1 starts to screen for 5
• he crosses over to the block on the other side (picture 2)
• 1 fills the guard position (picture 2)
• as soon as 3 has matched the post (5), he cuts across to the ring
• at the same time, 1 sprints to the corner for the shot
  
  

5 has 3 options:

1) adjust 3 for the lay up2
) adjust 1 for the shot3
) play 1 against 1 himself against 6

Teaching points:

• timing: the pass to the center must come at the moment it arrives on the block
• at the split, leave enough space for the (bounce) pass.
• 1 sprints straight to the corner as soon as the pass is hit, so that defender 4 is hampered by cutting in 3 and his defender
  
  

Variations:

• in preparation run 3 against 0 and systematically go through the various options.
• left and right
• Cut below

Goal:

• shot from the elbow
• outlet pass after score
• overhead pass from low post to elbow

Organization:

• after shot rebound and immediately step over the back line and take the ball
• always chase your ball and take the next position
• set a goal; e.g. 30 shots.

Teaching Points:

• in the last step bring the ball above your head and turn your face towards the pitch
• Tight overhead pass to the outlet
• ask high for the ball
• Pass the ball in the shot hand

Variations:

• counterclockwise and clockwise
• Fill up waiting time at the forward position with fake passes
• The other way round: after scoring, pass to the elbow and shoot from the corner

• 5 players. 
• 3 Offense. 
• 2 Defense. (Well executed) 
• Extra defender on passer
• A passes to B. 
• B looks for the post up from C. 0,5 sec. 
  • If not. C moves to opposite site/duncker spot.
• B goes one on one. 
• But B cutting is extra option. 
• 2 chances. 
• If well executed every time. 
• Extra defender on A.
• Than it's 3 on 3, where A can be open for the shot when B drives..

• Start-out with at least 2 players in each row and one ball. 
• Extra bal to crank up the speed.
  • A) Player dribbles with ball to FT-line.
  • B) B crosses behind A and ssets screen low, rolls off and gets ball, lay-up strong.
• Own rebound, 
  • A has moved to weakside shooting position, gets pass from B and backscreen, 
  • A dribble by screen,one dribble.
• Jumpstop, finish with righthand.
• B can move to pos. A 
• and A to B. 
• Continue.