Basketball drills
- Circle the ball alternately around: hips, thighs, knees, calves, ankles, chest, head.
- Foot Stride; circle the ball first around the different parts of the front leg, then the back leg.
- Spreading stance; same as previous exercise.
- As previous exercise. After each circle alternate with the other leg.
- Eight circle.
- Alternate between squatting and standing while dribbling.
- Dribble while sitting down and standing up again.
- Dribble while lying on your back; stand up while dribbling at the signal.
- Dribble while lying down and standing up again.
- 2 rows of which 1 row has the ball.
- Passes to the middle line from the middle line 1 vs 1.
- When passing, make sure the persons keep running straight and don't go sideways.
- free play on 1 or 2 baskets,
- depending on the number of players.
- NO dribbles only passing.
- We're gonna dribble!
- Dribble the ball from left to right.
- With feints in between. High. Low. Fast and slow.
- Look closely at the options you have.
- The planet Saturn is the planet with the rings.
- So can you guess how the Saturn exercise goes?
- Spin the ball around your left leg, your right leg and around both legs.
- There is no dribbling involved, but this exercise is very good for your hand-eye coordination.
Competition form.
- 2 groups against each other.
- You have to make 15 good lay-ups with your group.
- If you succeed, you sit down and you've won.
- As an extension of this, in two minutes you have to make as many lay-ups as possible with your group.
- At least 3 balls per group so you don't have to wait for the ball.
- The lay-up must at least have a two step rhythm otherwise it does not count.
- Approximately 4 to 5 minutes.
Feint exercise
- Walk towards the defender, move your left foot to the left, as if you were passing the defender on the left
- Immediately afterwards, move your left foot to the right and get the ball very low from your left hand to your right hand, so that your back is facing your opponent
- Now dribble on and score with the lay-up
- The attackers are not allowed to move from their spot.
- They play the ball around and if they get the chance, they try to score
- The defenders have to run They try to prevent a goal from being scored
- When defenders are too static and stand by an attacker, you can do 3 things
- Or force the defenders to run by telling at least one of them to run towards the attacker with the ball
- Or tell the attackers they can take 2 steps.
- Or draw a square on the ground where the attackers can move.
- After 5 attempts, the defenders change with 2 new defenders.
- We are going to work on two baskets and therefore also in 2 groups.
- (How many groups you make depends on the number of baskets. More baskets means more groups).
- Half of a group stands approximately on the center line on the right side of the basket.
- The other half starts on the left side just beside the basket.
- These persons have the ball and throw the ball to the person on the center line.
- This person dribbles the ball to the basket, makes a lay-up, catches the ball and joins the line next to the basket.
This drill will help develop proper passing and shooting techniques. This drill also emphasizes communication between teammates
- Divide the team into four squads. One team on each block and one team on each elbow. Give each team one ball.
- The first person in each line shoots and follows his shot, passing it back to the next person in his line.
- After rebounding the ball, the shooter returns the ball to the line they were in and rotates clockwise to the end of the next spot. Rotations are shown in the diagram.
- All four lines work as a team and keep track of the total number of shots scored.
- Emphasize to the players that communication is very important in this drill.
- Players must make game-winning passes and their shots must also be taken at game level.
- The time limit of this exercise can be changed from five minutes to whatever you like or number of shots scored
- Also the spots on the court where the players shoot from can be varied
