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Basketballexercises for u14

Last update: january 2026

Five out

drawing Five out
Everyone stands back to back under goal.

  1. The first throws his ball against board and runs across to the other side at spot 5.
  2. The second throws the ball and runs across to the other side at spot 4.
  3. The third throws the ball and runs across to the other side at spot 3.
  4. The fourth throws the ball and runs to the wing and asks for the ball and dribbles to the other side at spot 1.
  5. The fifth catches the ball, rebounds, and passes out to the guy on the wing and runs across to the other side at spot 2.
  6. Then play the ball around and cut to goal.
  7. Then finish with layup or jump shot.

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Fastbreak exercise

drawing Fastbreak exercise
1. The player at the baseline shot, taps the baseline and runs his line to the other goal.
2. The player at the free throw line takes the rebound, passes to the wing and runs along the sideline to the other goal.
3. The player on the wing requests the ball, dribbles the ball down the middle to the sideline, passes the ball to the player on the left, who passes the ball to the rebounder who finishes with a layup. 

Pass-through system shotter becomes rebounder, rebounder becomes wing, wing becomes shotter.



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Reaction plus 1 against 1

reaction-plus-1-against-1-1

Prerequisites:
players must master the layup at full speed

Goal:
react
quickly
on a stray ball and be able to finish the next 1 against 1

Organization:

  • the trainer stands in the middle of the bucket and has the ball
  • Two players on the elbow are only allowed to look straight ahead.
  • trainer passes between the players
  • they may only move when they see the ball
  • the player who captures the ball scores on the opposite basket
  • the other player tries to prevent this
  • the coach makes his passes so hard that the players have to sprint to keep the ball in.
  • n.b. the defender must not make any mistakes due to the risk of injuries

Teaching points:

  • speed of action
  • do not let the defender distract you

Variations:

  • have players start sitting or lying down
  • Put two players next to each other on the elbow, or with their backs against each other. Then play 2 against 2
  • machine gun at players' elbows
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Dribble

  • The players bounce the ball on the spot.
  • Make sure the hand is always on the ball so the ball is pushed down (so not hit down).
  • The players sink through their knees so they are low to the ground and the ball bounces faster.
  • Then the players stretch their knees again. Repeat several times.
  • The players dribble through each other, changing direction all the time so that they are criss-crossing each other.
  • The players must try not to touch each other.
  • The players try to guide the ball along a route whilst dribbling.
  • For example slalom around cones or over benches (at your own discretion).
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