Basketballexercises for u22

• Three teams of three players.
• Two teams are on the court, one team is off the court.

• On a defensive rebound, the defending team switches with the team off the court.
• On an offensive rebound, the offense switches with the defense, and the team off the court waits.
• The team that is poor at rebounding does not get a rest.

• Three teams of three players each.
• Two teams are on the court, one team is off the court.

• The coach shoots the ball.
• On a defensive rebound, this team swaps with the team off the court.
• On an offensive rebound, the offence swaps with the defence, and the team off the court continues to wait.
• The team that is poor at rebounding does not get a rest.

• Three players perform a "weave" movement.
• Player 1 finishes the attack with a score.
• Players 2 and 3 receive a pass at the side of the court and take a shot.
• After their shot, they collect their own rebound.
• The objective is to collectively score 100 points within 1 minute and 30 seconds.

• Use the entire court.
• Two players are positioned on the right side at the centre line ready for a lay-up.
• Two players are positioned on the left side at the centre line ready for a lay-up.
• Three players are positioned on the right sideline, level with the free-throw line.
• Three players are positioned on the left sideline, level with the free-throw line.

• Players at the centre line start with their lay-up.
• After the lay-up, they take their own rebound and make an outlet pass to the waiting player on the sideline.
• Then they join the sideline group, level with the free-throw line.

• Lay-up, power lay-up, lay-back, jump stop.

• Change of direction at the three-point line.
• Cross-over, behind the back, reverse dribble at the centre line.
• After the lay-up, remain in a defensive position.

• Take a shot instead of a lay-up.

• Blue begins behind the free-throw line.
• Red stands with the ball and their back against Blue.
• At the starting signal, Blue sprints to the baseline and returns to defend.
• Red sprints to the centre line and returns to attack.
• The goal is always to score.

• Begin with the classic weave to the other side of the court.
• Return and perform the weave up to the halfway line.
• The next three players are ready to start the weave and meet the current three players at the halfway line.
• A 3-on-3 situation arises in which a score must always be made.
• After a score, the newest three players start the weave and the next three meet them at the halfway line for a new 3-on-3 situation.

Introduction

• This drill is suitable as a warm-up (passing/finishing) and as a breakdown for a "scissor" play or "split the post". Start basic and expand as the team is ready.

Execution

• Start with two lines at two spots, for example, two guard positions. With a larger team, work on two baskets with a minimum of 4-6 players per basket.
• Player #1 makes a preliminary move and cuts tightly over the cone or chair. Player #4 passes to the cutting player #1 and then cuts in the same way.
• Rotation: Each player retrieves their own ball and joins the line where they received the ball.

Variations

• Vary with speed; first master the technique of cutting.
• Receive the ball and shoot; pop-out when the defender goes underneath.
• Train aggression with a blocking pad; disrupt players' balance when cutting.
• After cutting, offer at the low post and finish with a post move.
• Work with a high-post player for passing and hand-off/hi-lo options.
• Eventually add defenders.

Teaching Points

• Set up and push off the defender on the outside foot.
• Cut aggressively, closely over the cone.
• Communication in passing: eye contact, asking for the ball with the lead hand.
• Finish with the left hand from the left side, and vice versa for the right.

• Players divide themselves over two baskets.
• Each player takes two free throws consecutively.
• After the free throws, regardless of whether they score or miss, the player sprints up and down the entire court.
• It is important that they accelerate well and give 100% effort.
• After the sprint, they return to the free throw line and take two more free throws.

• Players build their conditioning and simulate a game situation where they must also rest during their free throws.

• Four players are involved in this exercise.
• The player with the ball starts at the top of the key and drives the ball into the paint.
• Then, he passes the ball to a teammate on the baseline.
• A flair screen is set on the weak side.
• The player with the ball then drives along the baseline.
• Finally, the ball is passed out to the corner for a shot.

Objective

• Perform all exercises demonstrated by the trainer.

Assignment

• The players stand in a semicircle so everyone can see the trainer.
• The trainer demonstrates several exercises.
• The players imitate him or her.

Execution

• Stand with legs apart.
• Roll the ball between the legs in a figure 8 pattern.
• Rotate the ball around your waist, legs, and head.
• Occasionally change direction.
• Bounce the ball on the ground with both hands and catch it again with both hands.
• Throw the ball into the air with both hands and catch it again with both hands.
• Who can clap first before catching the ball?
• Stand with legs apart.
• Move the ball in a figure 8 pattern between the legs without letting it fall to the ground.

• Players start with lay-ups on the left side.
• The number of players determines how many successful shots are needed.
• Begin with a warm-up run.
• After warming up, make 30 successful lay-ups.

• After the 30 lay-ups, players immediately proceed to 20 jump shots.
• These shots are taken from mid-range.
• Upon completion, switch sides.
• On the new side, start with another warm-up.
• Again, make 30 successful lay-ups and 20 jump shots.

• Try to score 10 free throws.
• If you score the first free throw, you may take the second one.
• If you miss the first throw, sprint back and forth twice.