Basketballexercises for technique warming-up

• On forearms and toes
• Keep your back straight, engage your abdominal muscles
• Do not sag!

• Lie on your back, hands behind your head
• Alternately bring your elbow to the opposite knee
• Maintain a steady pace, focus on control

• Lie on your back, knees bent
• Lift your hips, engage your abdomen and glutes
• Hold, then slowly return

• Sitting position, feet off the ground
• Rotate your upper body from left to right
• Optionally use a ball or bottle

• On your side, support on forearm
• Hips off the ground, body in a straight line
• Switch sides after 30 seconds

• Lie on your stomach
• Lift arms and legs off the ground, hold
• Strengthens lower back and gluteal muscles

• Complete each exercise for the indicated time.
• Focus on form and control.

• Set up the situation twice. The first obstacle is a speed ladder. Move sideways through the ladder by standing with two feet inside the ladder and one foot outside the ladder.
• Then you will encounter three hurdles that increase from low to high. Jump over these hurdles.
• Along the way, take a bag from the bucket. Which team has all the bags on the other side first and then sprints to the other side first?
• The final sprint can only be initiated once the last bag is placed!

• Each player receives a number.
• Swiss ball in the centre.
• Players form a circle around the Swiss ball.

• Players move around the ball, sideways or backwards-forwards.
• When a number is called, the player responds, takes the ball, and throws it at the retreating players.
• Add-on: The player who is hit takes the Swiss ball and tries to hit someone else.

• Move around the circle.
• Respond to changes in direction.
• Improve movement, enhance focus.

• Jog along the long sides of the field.
• Walk along the short sides.

• Stand upright with feet hip-width apart.
• Perform 20 squats at a slow pace.

• Begin with arms extended above your head.
• Let your arms fall alongside your body as you bend your knees.
• Swing your arms backward and jump while moving your arms forward and upward.
• Keep your back straight and hips back, feet flat on the ground.

• Basic position: stand upright with your feet slightly apart.
• Step your right leg straight forward and bend the knee 90 degrees, left knee close to the ground.
• Rise up.
• Step your right leg to the right side, foot slightly turned forward, bend your left knee.
• Return to the basic position.
• Step your right leg backward, bend your left knee.
• Return to the basic position.
• Repeat these steps with the left leg.

• Jog along the long sides of the field.
• Sprint along the short sides.

• Arrange the players in pairs, standing one behind the other, facing the wall.
• Each pair requires one tennis ball.

• Player 1 stands closest to the wall and starts by throwing the ball against the wall.
• Player 2 catches the ball.
• Meanwhile, Player 1 runs back via the right side and then catches the ball that Player 2 has just thrown against the wall.
• Repeat this at least 20 times.
• Make the exercise more challenging by having the ball caught in a cone.

• The player jumps over the hurdle and then, from where they stand, jumps with one leg into the hoop and back. Repeat this for the next hurdle until the end.
• Jump sideways over the hurdle and then with one leg into the two hoops. At the outer hoop, jump back next to the hurdle.
• Jump sideways over one hurdle and back. With one large step, jump to the other hurdle and jump over and back.
• Then sprint to the cone and afterwards over the ladder.

• Divide the players into groups of 2 or 3 and position them on the left side of the court.
• Give each player a tennis ball.
• At the start signal, the first player from each group runs with a ball to the right side of the court.
• Upon arrival, the player places the ball outside the line and runs back as quickly as possible.
• The next player in the group starts running with their ball as soon as the first player returns.
• The game ends when all balls are on the right side and the last player is back with the group.
• The group whose last player returns first wins.

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.

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.

• The players start at the bottom of the baseline.
• Sprint at the red cones.
• Move sideways with a step-slide at the green cones.
• Begin with the ball on the right side of the court.
• Perform a lay-up, place the ball down on the left side of the court and sprint to the end line.
• Repeat the exercise, but now take the ball on the left side of the court.
• Perform a shot on the left side of the court, take the rebound and place the ball on the right side of the court.
• Repeat the round with the right side and perform another lay-up there.

• First round: 3 times, 15 seconds rest.
• Then: 5 times, 30 seconds rest.
• Afterwards: 7 times, 45 seconds rest.
• Then: 5 times, 30 seconds rest.
• Finish with: 3 times.

• Keep running, do not walk.
• Rest periods are provided between the drills.

• Take a lap around the field. On the long sides jog, on the short sides walk.
• Stand upright, feet hip-width apart. Make 20 squats at slow pace.
• Stand upright, feet hip-width apart. Make 20 jump squats. Begin with arms extended above your head. To add extra power to the jump; Drop your arms along your body while bending your knees. Swing the arms through to the back and jump while moving your arms back forward and up. Keep your back straight, hips back, feet flat on the ground.
• Do lunges in three positions per leg. Basic position; stand upright with your feet slightly apart.
  • Put your right leg straight ahead and bend the knee 90 degrees. Your left knee as close to the ground as possible; come up.
  • Put your right leg, with the foot turned slightly forward to the right side. Bend your left knee. Return to base position.
  • Put your right leg back, bend your left knee. Return to base position.
  • Put your left leg straight ahead and bend the knee 90 degrees. Your right knee as close to the ground as possible; come up.
  • Put your left leg, with the foot turned slightly forward to the left side. Bend your right knee. Return to base position.
  • Put your left leg back, bend your right knee. Return to base position.
• Make a lap along the field. On the long sides jog. On the short sides sprint.

• Starting lineup:
  • 1 group left under goal, second player a ball.
  • 1 group right under goal, first player a ball.
  • Coach stands just in front of goal.
• Progression:
  • Player 1 without ball runs around the coach and receives the pass from player 2 and does a lay-up.
  • Player 2 runs around the coach and receives the ball from the next player and does a lay-up.
  • Players take their own rebound.
  • Pass ball to own side.
• Progression:
  • Coach takes a step backwards.
  • Coach takes another step backwards.
• Regression:
  • Taking shot instead of layup.

• Starting lineup:
  • 1 group bottom left bucket
  • 1 group top left bucket
  • 1 group right bottom bucket
  • 1 group right top bucket
  • 1 ball
• Sequence:
  • Player 1 passes to player 4
  • Player 4 passes back to player 1 who comes running towards him
  • Player 1 does a hand-off to player 4
  • After this, the next session starts:
    • Player 1 to player 4
    • Player 4 to player 2
    • Player 2 to player 3
    • Player 3 to player 1
  • This exercise lasts max 2 minutes and serves to get players alert
• Progression:
  • With 2 balls
  • With 3 balls

• In pairs, place the players in a row facing the wall.
• Per pair 1 tennis ball.

• Player 1 stands closest to the wall and begins the exercise by throwing the ball against the wall.
• Player 2 catches the ball.
• Player 1 meanwhile runs back through the right side and then catches the ball that player 2 just threw against the wall.
• Repeat at least 20 times.
• Make the exercise more difficult by having the ball caught in a hat.

• Divide the players into groups of 2 or 3 players and place them on the left side of the field.
• Give each player a tennis ball.
• At the start sign, the 1st player of each group starts running to the other, right, side with a ball.
• Once there, they put the ball outside the line and run back as fast as they can so that player 2 of their group can start running with his/her ball.
• When all the balls are on the right side and the last player has returned to his/her group, it is over.
• The first one back to his/her group wins.

• Setup:
  • Everyone 1 ball
• Do each exercise for 30 seconds:
• Exercises:
  • Slam the ball: Hit the ball hard to warm up the fingers
  • Squeeze the Banana: We move the ball between the tips of the fingers and go up and down
  • Around the World: Ball around head, waist and legs
  • Pretzel: Legs spread apart, we hold the ball between the legs, one hand in front and one in back we release the ball and change hands quickly, in the beginning you let the ball hit the ground afterwards don't hit it anymore
  • Figure eight: We make a figure eight movement around and through the legs
  • Flip: The legs are spread out, we hold the ball between both hands behind the legs and flip the ball through the legs and catch it in front and now back again
  • Around the legs: Dribble around 1 leg (10 X) and then around other leg, changing direction
  • Ricochet: Legs spread apart, push the ball forward through the legs and pick it up behind the back with the other hand and bring it forward again
  • Space catch: We throw the ball upwards and catch it behind the back, keep straight otherwise it will not work first a little low and then higher and higher
  • Speed drill: Legs are spread apart, we hold the ball with the left hand in front and the right hand behind, we drop the ball and change hands now we bring the ball in the left hand in front of the two legs to the exit position and so restart we gradually drive up the pace and get a rhythm

• Slam the ball: Hit the ball hard to warm up the fingers
• Squeeze the Banana: We move the ball between the tips of the fingers and go up and down
• Around the World: Ball around head, waist and legs
• Around the legs: Around 1 leg -10 X- and then around other leg, changing direction
• Figure eight: We make a figure eight movement around and through the legs
• Flip: The legs are spread, we hold the ball between both hands behind the legs and flip the ball through the legs, catching it in front and now back to back
• Pretzel: Legs spread, we hold the ball between the legs, one hand in front and one in back we release the ball and change hands quickly. In the beginning you let the ball hit the ground then don't hit it anymore
• Ricochet: Legs spread apart, push the ball through the legs in front and pick it up behind the back with the other hand and bring it forward again
• Space catch: We throw the ball upwards and catch it behind the back, keep straight otherwise it won't work. First a little low and then higher and higher
• Speed drill: Legs are spread, we hold the ball with left hand in front and right hand behind, we drop the ball and change hands. Then we bring the ball in the left hand in front of the two legs to the starting position and so we gradually drive up the pace to get a rhythm

• Warm-up exercise without ball - 5 minutes of +- 5 rounds.
• 4 cones in a square in the room with one exercise performed along each side:
  • Sideways shuffling with the face turned to 1 particular side.
  • Swinging arms, per round this can be alternated forward/backward.
  • Side shuffling with the face turned to the same side as last time so that the other leg is now first.
  • Skipping, lifting knees, can be alternated per round with seat touching.

• Start with hopping.
• Cross walk.
• Cross walk with stop and deflect and back-flip.
• Foot to knee.
• Knee to chest.
• Frog-jump.
• Arms forward and extend leg to front, flush to hands.
• Same leg swing but then swing through to back.
• Lunge: right foot behind then tap the right heel with left hand.
• After 2 SLIDES lunge position and then rotate torso to left and right.
• Right foot to the back and grab with left hand, then left hand far up.
• Right foot back and grasp with left hand, then extend left hand forward.
• Back with knees raised, after 3 backs, sag.
• Make long with both arms and then drop through knee on 1 leg, then SLIDES step.

Two rows on the center line, 1 player in the corner on the baseline.

• Beginning with right layups:
  • Ball is with the proposal player in the right row.
  • First player in left row runs to the forward.
  • Player with ball passes ball to player in left row.
  • Player in left row makes a jump stop.
  • Player in right row touches sideline at free throw line and makes a cut to the basket.
  • Player with ball passes to other player at correct time (other player asks for ball).
  • Player right row makes layup. (Pay attention to correct two-count rhythm)
  • Player in left row catches the ball (active rebound!) and passes to the player in the corner. (no ball on the ground!)
  • Player in the corner passes ball to next player in line.
  • Catcher becomes player in the corner.
  • 15 scores.
• Next:
  • left layups - 15 scores --> pay attention to correct two-count rhythm, otherwise score does not count!
• Points of Attention:
  • Pay attention to correct two-count rhythm.
  • Pay attention to correct hand. (left lay-up with left hand)
  • Make sure that tight passes are made, in front of the man (so that the receiving player does not have to slow down in her movement to the basket).

• Start with three on the baseline.
• You run from cone to cone until the coach throws the ball against the board.
• Nearest player takes the rebound, highest player runs away, middle player is guard. 
• Forward runs to three-point line other side and then runs sideline - towards the ball and receives the ball. 
• Dribble to three point line - ball to trailer who pins and spins + finishes.
• Other 2 receive ball from baseline and also finish.
• In return - blue sprints forward - to cone and returns to ball
• Red takes last ball and passes to front. 
• Guard sprints forward and receives the ball from the blue and finishes.

• White triangle (1)
  • Ball against plate
• Blue triangle (2)
  • Gets around the ball
  • Pass from White to Blue
• Red triangle (3)
  • Runs to the sideline
  • Pass from Blue to Red
• White triangle
  • Runs trailer
  • Pins and spins and gets the ball from Red
  • Finish
• After pass of Red
  • Gets red ball from red ball (4)
  • Finishes off Red.
• After pass of red ball blue gets ball from blue ball (5)
  • Finishes blue.
• White triangle becomes red triangle 1 => 3
• Blue triangle becomes red ball 2 => 4
• Red triangle becomes blue sphere 3 => 5
• Red sphere becomes white triangle 4 => 1
• Blue sphere becomes blue triangle 5 => 2

Two rows on the center line, 1 player in the corner on the baseline (the passer).

Starting with right layups:

• Ball is with the proposal player in the right row
• First player in left row runs to the front
• Player with ball passes ball to player in left row
• Player in left row makes a jump stop
• Player in right row touches sideline at free throw line and makes a cut to the basket
• Player with ball passes to other player at right moment (other player asks for ball)
• Player in right group makes lay-up.
• Player in left row catches ball and passes to player in corner (no ball on the ground!)
• Player in the corner passes ball to next player in line
• Catcher becomes player in the corner

1. Zigzag from center to backfield
2. Free throws 2x2 p.p. After 2 shots. Slides from backfield to center. Quick walk back. (Pace)
3. Shooting practice at the bucket.
   • 2 rows under the basket.
   • One person has the ball.
   • Receive ball from passer just outside the bucket.
   • Shooter rebounds own goal attempt.
   • Change rows.
   • Pass-shooting-rebounding at a continuous pace.
   • P1 with ball in row A. P2 with ball in row B.
4. Stretching.

Two rows on the centerline, 1 player in the corner on the baseline (the compass).

Starting with right layups:

• Ball is at the proposal player in the right row.
• First player in left row runs to the front
• Player with the ball passes the ball to the player in the left row
• Player in left row makes a jump stop
• Player in right row touches sideline at freeworking line and makes a cut to the basket.
• Player with the ball passes at the right time (other player asks for the ball) to another player
• Player right row makes lay-up.
• Player from left row catches the ball and passes to the player in the corner (ball may not hit the ground!).
• Player in the corner passes ball to next player in the row
• Receiver becomes player in the corner

• Full field. 
• Divide the pilons over the square in 5 equal parts. 
• Players all start on one line. 
• Coach names the pilons from 1 to 5. 
• Players stand or sit ready on 1 line and run on command to the line the coach appoints. 
• This can be done on foot, with slides or dribble. 
• On the designated line the player has to stand still, sit or lie down flat on the belly. 
• When dribbling, the ball must be held in place. 
• Attention should be paid to shielding the ball when standing still.