Basketball drills

All on 1 line (work up to middle line, run up to end line, repeat exercise every time)

• 2 x jogging
• Skipping legs
• Heels against seat
• Straighten back leg, bend front leg (straight ahead)
• Extend the back leg, bend the front leg (sideways)
• Crossing legs
• Swinging arms
• Sprint + step slide back

• finger tip over head for chest cupboard.
• around head, waist, knee
• make between legs
• release ball between legs and change hands to catch without impact.
• throw ball behind back over shoulder left right.
• 10x right dribble 10x left dribble. pushing hard on the ball and not looking at the ball.
• 2x right cross to left 2x left cross ... Don't look at ball
• Dribble an 8 through the legs and keep the ball low.
• Keep dribbling the ball behind your back.
• Dribble between the legs front and back

• Score 10 free throws.
• When you score your first free throw, you may take your second.
• When you miss your first shot, you sprint back and forth twice.

• You slide over the back lines and over the middle line and sprint over the other lines.
• You run an eight twice and then a rest and that 3 times.
• You start in the corner

• You dribble to the center line while the defender sends you to one side until the basket-basket line and the off line after the center line 1v1

• Pass layup
• on the last pass there is a defender in a place where you can easily pass

• A short game 5x5.
• 10 minutes.
• Who has the most points wins.
• In case of a tie, the first to score wins.
• ATTENTION : keep a strict eye on the time. 2 x 5 minutes ; 2 minutes break

1. Player with ball, other player standing at a cone.
2. Player step-slides to other cone and receives pass, passes back and step-slide back to previous cone.
3. After 30" change

• As a team on the back line.
• Simultaneously jog to center line/back. 3x.
• All running at the same time.
• 2 rows of back line. Sprint to free throw line.
• Jog to center line.
• Back the other way.
• Connect other row. (4x)
• 2 rows left/right on backline.
• Slides to free throw line, sprint diagonally back to other looking.
• Side of your own row.
• Jog back via the outside, connecting other group. (4x) ......stretchen.

• 10 exercises.
• 30 sec each.
• 1) Take turns putting your foot far slanted back, moving your arms back low, and as you step back up extended.
• 2) Lift your foot and move your foot to your other buttock while taking the weight off your other foot.
• 3) Make fists, lift 1 leg, bring your knee to your chest and move both arms down.
• 4) Now again like1 with your feet, while swinging and crossing your outstretched arms in front of you.
• 5) Lock your hands in front of you. move them from left to right four times, at four lift 1 knee and bring your right elbow to your left knee, to 4x vice versa.
• 6) Vertical jogging
• 7) Squads, Bring both arms together in front of you.
• 8) Front kicks, as extended as possible, keep balance.
• 9) Boxer shuffle, left-right, bring your weight from left to right.
• 10)Feet slightly apart, touch your left foot with your right hand, alternating.

• As a team on the back line.
• Simultaneously jog to center line/back.
• 3x. All running at the same time.
• 2 rows of back line.
• Sprint to free throw line.
• Jog to center line.
• Back the other way.
• Connect other row. (4x)
• 2 rows left/right on backline.
• Slides to free throw line, sprint diagonally back to other looking.
• Side of your own row.
• Jogging via the outside back, connecting other group.
• Closeout to vw-line, jog through. Back again.(4x) ......
• Weave from midcourt/finish lay-up. 5min. Then...stretch.

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.