Basketballexercises for u16

• Make teams of 3 players.
• Under each basket two defenders and 1 outlet.
• Three men in the middle, middle man the ball.
  
  
• 3 against 2. Team in the middle decides which way to go.
• Apply 3 on 2 principles; pass when defended!
• When scoring or rebounding pass the ball to outlet as soon as possible.
• LEFT and RIGHT organization.

• A short circuit for outside to get back in shape
• All exercises 40 seconds, then 20 seconds time to turn.
• Three times around

• Exercise 1
  • Jump rope (just jump if you can't jump rope)
• Exercise 2
  • Walking lunges: walk in the length of the field walking lunges with ball above your head
• Exercise 3
  • Stepping on and off the bench
• Exercise 4
  • Squad jumps: make a squat and then a jump (do this on the grass)
• Exercise 5
  • Abdominal exercise with ball: feet off the ground, ball in two hands, tap the ground with the ball on the left, then on the right etc. Keep feet off the ground!

• Create teams of 3 players
• Under each basket, two defenders and one outlet
• Three men in the middle, middle man the ball
• 3 on 2 (team in the middle decides which way to go)
• Apply 3 on 2 principles (pass when defended!)
• When scoring or rebounding --> pass the ball to the outlet as fast as possible
• Organize left and right

• Team with first 7 scores wins
• Losers walk suicide

• All players a ball, trainer a ball.
• Players in circle around trainer.
• Trainer shows off, players imitate:
  • Ball around waist, first left, then right --> eventually as fast as possible.
  • Pass the ball through the legs in a figure of eight, first to the left, then to the right --> eventually as fast as possible.
  • Bounce the ball from front to back through the legs and catch it at the back. Then bounce from back to front and catch.
  • Throw the ball up and catch it with two hands behind your back --> eventually throw it as high as possible.
• Form pairs, backs against each other, 1 ball per pair.
  • Pass the ball to each other left, right.
  • Pass the ball to each other up/down.
• Make two teams, line up on the baseline.
  • All face the wall.
  • In line: Pass ball alternately bottom/upper, when you have passed ball, join the front of the line.
  • Whichever team gets to the other side first.

Introduction (good jump stop).

• All players jog a lap around the field.
• When trainer calls GO, make a good jump stop.
• After a few times:
  • When trainer calls GO, make a good jump stop, pivot forward and run the other way
• After a few times:
  • When trainer calls GO, make a good jump stop, pivot backwards and walk the other way.

With passes

• Make 3 numbers.
• Ball on side where 1 player is standing.
• Player of row of 2 runs toward other player. 
• Asks for ball, receives ball, jump stop.
• Pivot forward and pass the ball.
• Walk on.
• Other player runs in...etc.

Then also pivot backwards.

TIGHT PASSES!

Setup

• All players scattered around the room (circle the trainer)

Performance

• Jumping rope: 
  • 2 minutes of normal (forward).
• Mountain climbers: 
  • 15 seconds.
• Skipping rope: 
  • 2 minutes alternating: 
  • left front, right back/right front, left back.
• Mountainclimbers: 
  • 30 seconds.
• Skipping rope: 
  • 2 minutes alternating: 
  • left leg, right leg.
• Mountain climbers: 
  • 45 seconds.

• Tapping
• All players on the baseline.
• 30 sec tapping, sprint to center line, 30 sec tapping, sprint to back line, 30 sec tapping.
• Slides
• All players on the baseline, in slide position and facing left. (or right)
• Slides to the opposite side, until trainer calls GO.
• At GO sprint back to baseline and make other side slides.
• Up to other baseline.
• Squads
• All players on back line, facing center of field.
• 10x single squad.
• 10x halfway and through squad.
• 5x stay deep and only go back up after 5 seconds. (slowly!)
• Lunges
• Lunge walk to the other side of the room. (slow down!)

This exercise is intended to teach the basics of HELP defense

Explanation

• Explain weak side/strong side.
• Explain 3 positions: man with ball, strong side, weak side.
• Make pairs: 1 attacker, 1 defender.
• Stand in attack.
• Put defenders down.

Practicing

• Practice dry passing only static.
• Send to the baseline!
• Swap out the help: 
  • By calling

• In this drill, players learn the basics of the cross and open step.
• Starting lineup:
  • Under both baskets 1 player with a ball.
  • Rest of the players in the centre circle.
  • A little behind the free throw line on both sides.
• Explanation cross-step
• Exercise
  • Player in the centre circle runs to the free throw line.
  • Player under the basket passes to the next player.
  • Player at free throw line makes a cross step dribble plus lay-up.
  • Player under the basket moves to center.
  • Player who made lay-up goes under the board with ball.
  • Change left/right.
• Explanation open step
• Exercise
  • Player in centre circle runs to free throw line.
  • Player under the basket passes to the next player.
  • Player on free throw line makes an open step dribble plus lay-up.
  • Player under the basket moves to center.
  • Player who made lay-up goes under the board with ball.
  • Change left/right.
• If still time:
  • Jab-step + cross step or open step.

• 2 teams
• Each team an own basket
• 1 or 2 balls (depending on team size)
• 1 shooter
• Rest of the team is rebounder/passer
• Shooter runs lay-ups from the head
• Alternating left/right: 7 lay-ups hit
• Shooter shoots alternately left/right from the bottom of the bucket
• Then walks to the other side and back again: 5 hits
• Shooter shoots free throw
• Then sprints to the midline and back: 3 hits
• Winner scores point for team
• Team with fewest points runs suicide

• Taps
  • All players on the baseline
  • 30 sec taps
  • Sprint to the middle line
  • 30 sec taps
  • Sprint to backline
  • 30 sec taps
• Slides
  • All players on the baseline
  • In slide position and face to the left (or right)
  • Slides to the other side
  • Until trainer calls GO
  • At GO sprint back to the baseline and make slides to other side
  • Until other baseline
• Squads
  • All players on back line
  • Facing the middle of the field
  • 10x single squad
  • 10x halfway and through squad
  • 5 times stay deep and only come back up after 5 seconds (slowly!)
• Lunges
  • Lunge walk to the other side of the hall (slowly!)

All players a ball in a circle around the coach

• Successively:
  • Right: normal dribble, through the knees, defend the ball
  • Right: normal dribble, look at the trainer, not at the ball
  • Left: normal dribble, through the knees, defend the ball
  • Left: normal dribble, look at the trainer, not at the ball
• Right/left alternate:
  • High hard dribble
  • Very low dribble
  • Sit on the buttocks low dribble
  • Lying down low dribble
  • Left/Right dribble with 1 hand
  • Dribble Front/Back 1 hand
  • Dribble through the legs
  • Machine gun
• 2 rows on the baseline, relay:
  • Quickly dribble with the right and back
  • Dribble with the left and back again
  • Backward dribble with right
  • Backward dribble with the left

• The teacher sets out three areas of approximately equal size with pawns.
• It is best to use the volleyball lines (see map).
• There are three sections (see map):
• Left: barons square (losers square)
• Middle: princes section (neutral section)
• Right: king of the court (winner section)
• All students stand in the middle section.
• With a signal from the teacher the game starts.
• All pupils have to try to tap/strike the ball of another pupil out of the box.
• If you succeed you move one square to the right.
• If your ball is knocked away you move up one square to the left.
• If you hit/tap someone's ball out of the box on the right you score a point.
• If your ball is knocked out of the winner's box you lose all your points.
• If your ball is knocked out of the left box nothing happens and you stay standing.
• When the teacher gives the final signal the person with the most points is king of the court and he/she has won.

• The teacher chooses 2 tickers.
• They have to stay inside their box (inside the 4 pawns) and knock the basketballs away from the runners when they want to cross.
• The runners have to dribble to the other side without losing their basketball.
• If a runner doesn't have his basketball with him, he's out and he automatically becomes a ticker.
• A tip that you can give to the runners is that they should shield the ball with their body.
• This means staying between the ball and the opponent.
• The pupils may only cross again when everyone has been tagged or has reached the other side.
• In the end, as the game progresses, you get more and more tickers and less and less runners.
• The last remaining runner is the winner.

• Place a row of cones and give each child its own basketball.
• The children are challenged to dribble around the cones.
• They are not allowed to hit the cones and they are not allowed to lose their ball.
• The children follow each other quietly. The pace is gradually increased.
• When the children get more ball control, put another row of cones parallel to the first row.
• Let the children play a game: the first one who manages to dribble around the cones without a fault has won.
• Let the winners play against each other, until only one winner remains.
• A good basketball exercise for more ball control.