Basketball drills for technique warming-up
- The worker moves about 4 metres in front of the declarer in a defensive position, i.e. slightly through the knees.
- The worker catches and throws the ball with one hand, then 'slides' in the opposite direction.
- The thrower catches and throws the ball with the other hand and moves back.
- The exercise is always performed in a defensive position and therefore puts a lot of strain on the upper leg muscles.
- Pay attention to good catching and throwing while 'hurting'.
- There is a cone 6 metres in front of the declarant.
- The worker walks to the cone, makes an evasive move and walks backwards.
- Throw the ball in front of the worker.
- Immediately play it back, walk to the cone again and swerve in the other direction.
- Most players will catch the ball with one hand and throw it back, using the outside hand.
- The worker walks at about 5 meters distance to the left and right of the declarer,
- The handler throws with two hands when the worker is at the turning point.
- Make sure the ball is thrown in front of the worker and that the body is turned in before the ball is caught.
- The turning point can be marked, with experienced players this is not necessary.
- Experienced players should keep running until the ball is thrown, the declarer has the task of estimating distances.
- One player is the worker and one player is the declarator.
- The worker comes running from about 10 meter towards the declarer, the ball is thrown with two hands.
- The worker stops, catches the ball with two hands, throws it back with two hands and walks back to starting position.
- Perform the exercise ten times and then change tasks.
- As an exercise throw and catch, but the ball is played at knee height.
- Pay particular attention to the pins, which are a little closer together and point to the ground.
- The ball is held at the side with relaxed and spread fingers.
- the palms of the hands must not touch the ball.
- The thumbs are behind the ball;
- the thumbs are behind the ball, and imaginary lines are drawn along the length of the thumbs,
- Then they must cross in the 'heart' of the ball. .
- the elbows are bent beside the body; the points are pointing to the ground.
- the ball is held in front of the diaphragm.
- in the face of an aggressive defender, the ball is brought up over the head or towards the hip;
- in the latter case, one foot is placed in the direction of the opponent;
- the elbows are slightly spread.
- The feet are in a small scissor or parallel position.
- Knees slightly bent; torso slightly forward.
- bodyweight above both feet.
- the ball is held at chest level with the fingertips; thumbs behind the ball.
- the elbows point backwards and are not too close to the body. eyes directed at the goal.
- By extending the arms and the back leg, the ball is pushed away and guided for as long as possible; the ball leaves the hands via the fingertips.
- At the end of the action, the palms point outwards and the thumbs downwards;
- this is caused by the forceful folding of the wrists.
- The body weight is transferred to the front foot through the entire action.
- The pass is often supported by a step with the front leg in the direction of the goal.
- The chest pass can also be performed in a sideways direction; pivoting in the direction of the goal is necessary for this.
- Halfway through the normal dribbling height, the ball is brought to the other dribbling hand with a wrist strike via a flat bounce.
- At the moment the movement is started, the right leg steps forward,
- so that the ball can reach the left hand unimpeded.
- The ball passes in front of the left foot.
- The ball is taken low with the other hand.
- After the takeover the body turns over the left foot between the ball and the defender,
- where the free (bent) arm again has a protective function.
- The knees and ankles are bent strongly during the low dribble, allowing the ball to stay extra low to the ground.
- The torso and head, on the other hand, remain practically straight.
- The gaze is directed towards the opponent(s) and the rest of the field of play
- The free (slightly bent) arm is turned towards the opponent and has a protective function.
- If the situation requires, the body is brought between the opponent and the ball.
- Bringing the ball up to the attacking half.
- Fast break.
- When the way to the basket is clear.
- One-on-one situations.
- Drive, between defenders.
- Freeing up to get into a better shot position or passing opportunity.
- Escape from a situation where passing is simply not possible and the ball must be protected.
- feet in parallel position; ball in both hands in front of chest.
- eyes focused on the goal.
- Step with the left foot in the direction of the pass,
- so that the left side of the body comes in front (turning in);
- At the same time, the ball is brought behind the head with both hands;
- the body weight rests on the back leg.
- The elbow is under the ball;
- the angle between the upper and lower arm is about 90 degrees;
- the fingers of the throwing hand are spread.
- next: turn your hips and trunk to the left;
- the left hand will lose contact with the ball and is held horizontally to protect the action;
- the elbow is bent.
- The right arm swings in a straight line past the head in the direction of the goal; the movement ends with the wrist being folded over.
- The right arm swings in a straight line along the head towards the target; the movement ends with the flick of the wrist; the ball is pointed after by the throwing arm,
- while the wrist hangs down in a relaxed position.
- During the action, the body weight is transferred to the front foot.
- Players are spread out in the room; everyone has a ball.
- Closed foot stance; arms extended above head; ball is held with fingertips.
- The ball is passed back and forth between the two hands quickly and tightly.
- Like a; arms bent slowly until the ball is in front of the head; then extended again.
- If a; standing and squatting alternate.
- If a; who can sit down and stand up again without dropping the ball?
