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How to have a quick first step in basketball
How to have a quick first step in basketball
3 Keys for Developing a Fast First Step in Basketball
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“He has a quick first step!”
You hear it all the time from coaches who’ve just watched their defense get burnt to a crisp. Having an unstoppable first step in your arsenal will make it really hard for defenders to guard you. But as valuable as a lightning-quick first step can be, few players have one. Through my experience, there are a few common issues that often prevent players from having a fast, aggressive first step. After fixing these issues and making some changes to your training, the ability to explode with your first step levels up. Let’s break down each of these keys.
1. Clean-Up Pronation for a More Efficient First Step
When being ready to explode with that first step, a stable base is a must. To generate as much power as possible, you have to be able to push off the balls of your feet. Too often do I see a player making moves where one of their ankles gets pronated (falls inside).![]()
Along with the ankle, the knee will likely collapse inward, as well. This puts greater pressure on the knee ligaments and also leaves the player in an unstable, un-explosive position. As a player, you have to keep in mind that this position makes it extremely hard to push off that pronated foot to explode forward.
In the following graphic, note the difference between the “A” positions and the “B” positions:
The A positions see the foot planted in a stable position, minimizing injury risk and allowing the player to use his whole leg to push off the court. The B positions see the ankle fall inward, creating a less stable position where your weight is inefficiently distributed and your risk of injury is increased.
Adding drills with or without the ball where you focus first and foremost on the starting position and the way you push off is a good start to improve the efficiency of your first step.
2. React Fast
After you mastered the skill of executing an efficient first step without any outside distraction, it’s time to add a reaction component to make the skill more game-specific.
Below are some examples I use with Aaron Jackson, former Euroleague champion and now current CBA player, of how you can incorporate reaction into the drills to make them more game-like. Besides reaction, you can also see the focus on a fast, efficient push-off:
View this post on Instagram
A post shared by Basi Prokofyev (@basi.pro)
In the second part of the video, you can see how Aaron’s ankle turns inward. However, he was able to keep the knee lined up and prevent it from collapsing in. This is what allowed him to still execute a powerful push-off.
3. Create Separation with the Off Hand
After utilizing an efficient push-off with the correct timing, you’ll likely have created some separation. One key to enhancing this separation is by using your off hand to protect the ball and ward off the defender.
By off hand, I mean the hand you’re not using to dribble the ball. When blowing by a defender, your off hand has two jobs:
- Protect the ball.
- Create momentum by pushing off the defender’s body to get an extra 5-10 inches of separation.
For a young basketball player, working on simple tennis ball catches with the off hand while dribbling the ball with their other hand can be a good start for improving hand-eye coordination and understanding how to use the off hand. The next step is to add a defensive presence, passive or active, depending on the player’s level of ball control. This will help a player understand how and when the off hand should be used. While tennis ball drills improve off-hand quickness and coordination, adding a defensive presence improves a real game skill.
This video shows the combination of a powerful push-off, a smart defensive read and reaction, and effective work by the off hand:
The key to improving your basketball game is to learn simple skills before training them in game-like situations.
Follow these three keys and you’ll soon find your first step is faster than ever.
Photo Credit: vm/iStock
READ MORE:
- 5 Drills to Improve Your Lateral Quickness for Basketball
- 4 Basketball Quickness Drills to Help You Get Faster and More Explosive
- 5 Tips for Better Basketball Ball Control
Share This Story!
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“He has a quick first step!”
You hear it all the time from coaches who’ve just watched their defense get burnt to a crisp. Having an unstoppable first step in your arsenal will make it really hard for defenders to guard you. But as valuable as a lightning-quick first step can be, few players have one. Through my experience, there are a few common issues that often prevent players from having a fast, aggressive first step. After fixing these issues and making some changes to your training, the ability to explode with your first step levels up.
Let’s break down each of these keys.
1. Clean-Up Pronation for a More Efficient First Step
When being ready to explode with that first step, a stable base is a must. To generate as much power as possible, you have to be able to push off the balls of your feet. Too often do I see a player making moves where one of their ankles gets pronated (falls inside). Along with the ankle, the knee will likely collapse inward, as well. This puts greater pressure on the knee ligaments and also leaves the player in an unstable, un-explosive position. As a player, you have to keep in mind that this position makes it extremely hard to push off that pronated foot to explode forward.
In the following graphic, note the difference between the “A” positions and the “B” positions:
The A positions see the foot planted in a stable position, minimizing injury risk and allowing the player to use his whole leg to push off the court. The B positions see the ankle fall inward, creating a less stable position where your weight is inefficiently distributed and your risk of injury is increased.
Adding drills with or without the ball where you focus first and foremost on the starting position and the way you push off is a good start to improve the efficiency of your first step.
2. React Fast
After you mastered the skill of executing an efficient first step without any outside distraction, it’s time to add a reaction component to make the skill more game-specific.
Below are some examples I use with Aaron Jackson, former Euroleague champion and now current CBA player, of how you can incorporate reaction into the drills to make them more game-like. Besides reaction, you can also see the focus on a fast, efficient push-off:
View this post on Instagram
A post shared by Basi Prokofyev (@basi.pro)
In the second part of the video, you can see how Aaron’s ankle turns inward.
However, he was able to keep the knee lined up and prevent it from collapsing in. This is what allowed him to still execute a powerful push-off.
3. Create Separation with the Off Hand
After utilizing an efficient push-off with the correct timing, you’ll likely have created some separation. One key to enhancing this separation is by using your off hand to protect the ball and ward off the defender. By off hand, I mean the hand you’re not using to dribble the ball. When blowing by a defender, your off hand has two jobs:
- Protect the ball.
- Create momentum by pushing off the defender’s body to get an extra 5-10 inches of separation.
For a young basketball player, working on simple tennis ball catches with the off hand while dribbling the ball with their other hand can be a good start for improving hand-eye coordination and understanding how to use the off hand. The next step is to add a defensive presence, passive or active, depending on the player’s level of ball control.
This will help a player understand how and when the off hand should be used. While tennis ball drills improve off-hand quickness and coordination, adding a defensive presence improves a real game skill.
This video shows the combination of a powerful push-off, a smart defensive read and reaction, and effective work by the off hand:
The key to improving your basketball game is to learn simple skills before training them in game-like situations. Follow these three keys and you’ll soon find your first step is faster than ever.
Photo Credit: vm/iStock
READ MORE:
- 5 Drills to Improve Your Lateral Quickness for Basketball
- 4 Basketball Quickness Drills to Help You Get Faster and More Explosive
- 5 Tips for Better Basketball Ball Control
Share This Story!
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How To Develop An Explosive First Step
Home > Player > Athletic Development > How To Develop An Explosive First Step
To name a few, Lebron James, Derrick Rose, & Dwyane Wade all have explosive first steps.
This puts pressure on the defense and opens up many scoring opportunities for their
team. While a quick first step is just one of the many things they do well, it
can certainly turn a moderate player into a very good player.
In this article, we're going to cover:
- Why a quick first step is important
- How using the cue word "long" for a first step can actually slow your players down.
- How to properly execute an explosive first step.
Why is a quick first step important?
A great first step creates separation and maintains separation from the defender which can lead to many easy baskets for your TEAM.
- Drive & Dump - a really good first step will get you by the first line of help defense which forces the post defense to help and leaves an easy dump pass to a post player for the dunk.
- Drive & Kick - a good first step will get you by the defender which will cause the first line of defense to sag off their man to help stop your penetration.
This leads to many open shots along the perimeter.
I remember a game in high school where I simply drove at the help defender of a player
that was shooting the ball really well that night. Each time, the help defender dropped
down to help, the shooter was wide open. He had 6 3s in about 10 minutes.
- Drive & Kick & Pass - sometimes, the score doesn't come immediately off of your pass. A good defense will rotate on the 1st pass. After that, the perimeter player can usually make a quick pass to an open teammate for a shot. This doesn't fill up the stat sheet for you, but I guarantee college scouts and good coaches sure take notice. This will lead to more victories, more playing time, and more scholarship offers for the select few.
- Lay Up or Bunny Jumper - If the defense doesn't rotate over, you can often get an easy lay up or short little jumper for your team.
- Cause Foul Trouble For The Opposition - If you're constantly beating your defender, other defensive players will have to help which can lead to foul trouble if they do not rotate over quickly enough.
How using the cue word "long" for a first step can actually SLOW your players down!
A long first step can be beneficial in the post area to gain position. However,
you often hear basketball coaches cueing their players to take a "long" first step
along the perimeter.
This cue of taking a "long" first step can cause players to over-stride with
their first step which causes the player to slow down, lose balance, and jump poorly.
This makes it easier for the defense to help and recover.
Over-striding (or over-reaching) occurs when the lead leg makes contact with the ground and the shin angle is
greater than 90 degrees (or a 'negative' shin angle). This is not a good
position for the body to accelerate or jump. When a player reaches this position, it is actually the body's
natural 'breaking system' or way to slow down.
This position also does not engage all of the muscles needed to generate the most force.
Common sense will tell you that the more force you can produce, the more
explosive and longer your step will be when driving towards to the basket.
According to Vern Gambetta, the goal of the first step is to "create a
positive shin angle in order to produce force and get the body moving in
the correct direction with the least effort possible." When taking your
first step, you want the shin angle to be at 90 degrees or less, because
this position enables you to engage all of the muscles needed to produce
the most force.
I once heard a coach say, "If you were going to race somebody without
starting blocks, how would you line up? That's an ideal first step position."
Your body instinctively knows what the ideal position is to
produce the most force. Your goal on the first step should be to get to that position as quickly as possible.
The proper 'cue' & optimal position for taking a first step to blow by
the defender:
Assuming the player is already in a good triple threat position with their
hips back, knees bent, shoulders over the feet, and weight on the balls
of the feet, here is a simplified version of the cues and the optimal position.
- "Nose over the toes" - That's a cue I picked up from Brian McCormick that puts the player in the optimal position for having the knee over the foot and the shoulder and head above the foot.
- "Quick to the floor" - This cue tells the athlete to get the foot back down
as quick as possible, so they can quickly produce their second step towards the
basket. This also helps prevent overstriding.
Once, the player starts to improve in this area, you can add focus to the dribble.
- "Extend Dribble" - This cue tells the player to push the ball out in front of them.
- "Head Up" - This cue helps the player see the entire floor.
These same cues could be applied to exploding off of the dribble as well. I also like to
add "Drive" as a cue.
This is what makes the drive long and quick while maintaining optimal running
position to explode towards the hoop.
Focus on one or two of these cues each session and progress the players over time.
Trying to give them all of these cues at once might
overload the player with too much information.
I spent my entire high school career over-striding on my first step and I
know from personal experience how detrimental it can be. Rather than looking
for a solution, I just assumed I was not as athletic as other players and that
I needed to work harder on the move which led to me adapting somewhat. I
was still able to jump (poorly) while being slightly off-balance and finish
at the hoop. As soon as I made this change to my first step, I felt
extremely explosive and I could reach the goal much easier off of the
jump. For a short while, it actually threw off my lay up, because I
was not accustomed to having any spring when finishing near the goal. This
was fixed with a few repetitions.
If you are looking for drills to develop speed and quickness, check out Cody Roberts Athletic Development Program.
What do you think about this? Please leave your thoughts and opinions below...
10 exercises for developing attacking skills of basketball players
Hello, dear visitors of basketball-training.org.ua! Today I want to tell you about a few basic exercises, by regularly performing which you can reach the next level, becoming a really good attacking player.
Yes, many articles have already been written about this and many videos have been shot. Yes, we all know a few dozen exercises that promise to make you at least the next Michael Jordan. I will not reinvent the wheel, but will tell you about a series of exercises that just a year ago helped me a lot to improve in the attacking aspects of the game. Let's start the story.
Basketball drills
Mikan Drill
This drill gets its name from the first really big guy in the NBA, George Mikan. Begin to perform the exercise, located on the right side of the basketball basket (a meter and a half from the ring).
Take two steps to the left, parallel to the endline, and throw a half hook on the other side of the hoop using your left hand. Without letting the ball fall to the ground, pick it up and take 2 steps to the right (again parallel to the base line) and again throw the ball into the ring with a half hook using your right hand. Try to get into the rhythm and hit 10-20 in a row.
[youtube]CmFOj0nhUN8[/youtube]
This exercise will teach you how to attack with a weak hand and turn it into a formidable weapon. Personally, while doing this exercise, already on the second day I began to complete the passages with my left hand. And after a couple of weeks, the effectiveness of the attacks doubled: now the defender had to hold both sides, and I could always attack with the hand farthest from him.
Superman Drill
This exercise is very similar to the previous one. Position yourself almost on the border of the three-second zone (you always want to call it a “trapeze”, but with the change in the rules of basketball, it has lost its usual shape).
We perform a throw on the ring with one single difference: do not try to hit the ring! On the contrary, raise the trajectory higher so that the ball, bouncing off the backboard, falls on the other side of the ring. This is where you need to catch him, not allowing him to fall to the floor. Important: try to take no more than three steps to overcome the distance from one side of the ring to the other. Follow the rhythm: let the entire exercise be performed in the same rhythm. Do 10 to 20 repetitions of this exercise.
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Beat the Pro
Imagine that you are playing 1 on 1 against your favorite player. You just need to beat him by being the first to score 21 points. Perform game throws (with deviation, after strides, after crossovers and sudden stops). Be clear about your opponent, how he defends against you, how he tries to cover your every throw, how he waits for the slightest mistake in order to intercept. For each roll you make, you get 1 point.
For each miss, the opponent receives 2 points. When you reach 20 points (if you haven't lost before) - you need to make a "buzzer beater" and it needs to be scored. How will you do it: with an incredible deflection after a fabulous dribbling or just hitting the ball with 9meters. Try to beat the best players in your imagination. Important: be realistic when playing against Shaquille, it is foolish to push him with your back or try to shoot the ball while in close contact. Also, it would be wrong to try to overtake Rose or Jordan. In general: adequately evaluate the opponent and try to complicate your life as much as possible.
Shoot the Shot
Do you remember the good old game "Around the World"? Sometimes it is called "Points", but that's not the point. Now we will try to add a hit percentage to this game. Also, we will add a couple of new points to it, the so-called "elbow spot".
In order to advance to the next point, you must make at least 3 out of 5 rolls.
Naturally, if the level of your game (and especially your sniping skills) allows you to regularly shoot with a percentage higher than 60%, then increase the number of goals scored to 4 out of 5 from each point. Or up to 5 out of 5 from medium and 4 out of 5 from long range. Total: you have 18 points, 90 throws of which at least 54 must reach the goal. Challenge accepted?
Ball slaps and squeeze
Throw the ball up as if it had bounced off the ring after a bad throw. Jump up, grab the rebound and squeeze the ball as hard as you can with your hands. Imagine that you had difficulty getting this rebound and now they are trying to knock it out from you. Immediately after the rebound, rotate the ball around the body (at different heights): around the head, back, knees and calves. Repeat this exercise 10-20 times.
Figure 8's - with dribble and without dribble
Eight, the famous eight is back, now with dribbling. Do you remember how Petya Maravich taught us how to handle the ball? So, now we are doing the same thing, but using dribbling.
For those who find it difficult to perform such dribbling - try to perform the exercise without it.
[youtube]DYAQoOxuskg[/youtube]
Quick hands
This is a cool exercise that is sure to be performed at every training session for young basketball players. Starting position: one hand in front, the second - behind, the ball is between the legs. After releasing the ball, you need to change the location of the hands: if the right one was in front and the left one was behind, then now the ball needs to be grabbed with the right one from behind, and the left one in front. Diversify the exercise: both hands in front, the ball between the legs. We release the ball and catch it with our hands, but from behind. Important: regular performance of this exercise will allow you to develop hand speed, which is very important for performing high-quality and fast feints.
How to do it: 30 seconds first option, 30 seconds second option. Write down how many times you managed to do the first time, and then compare with the results after a week.
[youtube]TGh81tj6zbU[/youtube]
Tom-Tom dribble
This movement is also familiar to many of us. Stand with your legs slightly apart so that you can easily transfer the ball between them. We start with the right hand. We transfer the ball in front of us from the right hand to the left; then from the left hand, transfer under the foot to the right hand. Now with the right hand we transfer the ball behind the back - it turns out to be in the left hand and we send it back (also behind the back) to the right. This is 1 repetition. Repeat 10 times and change hands (i.e. mirror).
Drum dribble
The point is to learn how to quickly and comfortably change the pace of dribbling and its pitch. For example, right after a screen or a run, you may find yourself kicking the ball out from behind (even though you already think your opponent is offside). The most elementary countermeasure is to sharply reduce the height of the dribbling.
So, the exercise is that you need to knock the ball on the floor alternately with your right and left hand. Start from a normal static position (legs and back straight) and go down, increasing the intensity of the knocks on the floor. As soon as there is a space between your hands and the floor, a little more than a ball, begin to rise up. Make several series (for example, 5). For advanced players, try this exercise without looking at the ball, or by hitting it with 1 finger of your right hand and 1 finger of your left hand.
Summary
Here is a set of exercises I suggest you do every time you enter the court. Believe me, the results will shock you! Of course, if you are a professional player, then these exercises will be familiar to you and will be given easily. However, who, if not you, should know about their usefulness. Join our VKontakte group: https://vk.com/uroki_basketbola - there are a lot of useful and interesting things.
And this is the end of the article, I wish you successful training and look forward to visiting this site!
Shooting exercises
replica swiss watches
Basketball is a great team game, the team consists of players whose skill is achieved with great effort.
The only person who can understand that you are working hard is yourself. Remember, you only get out of the game what you put into it. Give yourself to her without a trace.
Jump shot
In basketball, an outstanding sniper is a piece item. If you want to be a great sniper, all you need to do is just want to be one.
First, you must improve your skills.
This includes having a good coach and years of training. Secondly, you must improve in game mode.
This means that you must perform throwing drills at the same intensity as in the game. It's far better to hit 100 shots in play than 500 sloppy shots that a good defender would never let you make in a game. Finally, you must understand that working on a roll is like investing in a bank. If you don't deposit anything into your account, you won't receive dividends when you need them.
The sniper must have "throw school". When throwing after a dribble, one of the main features is the last hit of the ball on the court, which must be fast and strong so that it bounces higher, right into your hands - this will help you not waste time handling the ball.
Individual Shooting Exercises
Exercise 1 Attention Concentration
- Start from a distance close to the ring.
- Throw with one hand. Follow correct technique.
- Make five from each position. Take a step back and repeat (Fig. 1).
Exercise 2 7 throwing positions and rebound (4 meters)
- Jump shot from position 1.
- Pick up the ball, dribble quickly to position 7, shoot.
- Pick-up, fast with lead back to position 1.
- Make 10 rolls.
- Repeat the same steps using positions 6 and 2, 5 and 3, 4 (Fig. 2).
Exercise 3 7 shooting positions and a rebound (from behind the three-point line)
1. Repeat the same steps as in exercise 2 (fig. 3).
Exercise 4 Throw after stop
- Start from position 1, toss the ball to position
- Pick it up, while you have to run around the ball so that you are facing the ring.
- Make 10 rolls, then advance to the next position.
Ex.5 Shooting from five positions after a fake move (from four meters or from behind the three-point line)
- Start from any position.
- On bent knees and with your head up, you do a throwing feint, hit the ball one or two with your right hand, stop and jump.
- Get back into position, throw feint, hit the ball one or two with the left hand, stop, throw.
- At each position, 5 attempts (Fig. 5).
Exercise 6 Jump shots after dribbling
- Start the exercise from the center of the field, move towards the hoop with dribbling at game speed, after stopping quickly shoot.
- The shot must be taken from a middle distance or from behind a three-point arc. Perform the exercise, both on the right and on the left and in the middle of the site.
- Use different types of dribbles: fast dribbles, broken tempos, pivots, etc.
- Make 5 attempts in each direction (Fig. 6).
Exercise 7 Playing with a virtual opponent
- Make a free throw. If you have implemented it, you get one point. If not, then your "opponent" is three.
- You make subsequent throws from any position except the three-second zone, imitating the rhythm of the game. Work on different moves and throws. Each of your successful attempts is estimated at the bottom of the point, unsuccessful at two for the "opponent". The game goes to 11 points.
- This is a very good exercise to reinforce what you have learned. Try! Improve! (Fig. 7).
Double shots
Dr. 8 2 players, shot and rebound (4 meters or from behind the three-point line)
- The drill starts with a good, clear pass. The player who made the pass from under the basket goes to the place of the thrower.
- The player in position 1 catches the ball and shoots.
- After the shot, the player runs to the rebound and then passes the ball 1 position and so on.
- Each player must make five throws. The exercise is performed at a fast pace, but the throws should not be sloppy.
- Then move to another position and everything is the same (Fig. 8).
Exercise 9 Two players, throw and rebound (per result)
- The exercise is performed as described above.
- The player who made the pass tries to interfere with the shot, but does not block.
- Game up to 5 hits.
- Then we move to another position, and so on. (Fig. 9).
Exercise 10 Two players, throw and rebound, throw feint
- The exercise is performed in the same way as the previous one.
- The defender who made the pass tries to interfere with the player in position 1, but does not block the shot.
- The attacker makes a throw feint and beats the defender.
- Performs a short dribble, stops and throws.
- Do 5 times each and change position (Fig.
10).
Ex. 11 2 players, shot after a stoppage (from four meters or from behind the three-point line)
- The attacker is in position 1, ready to receive the pass.
- The player under the basket passes.
- After the throw, the attacker waits for the rebound to be made.
- The player receives a pass by making a stop, but already in position 2. Then back.
- Make 7 throws, two free throws and switch (fig. 11).
Ex. 12 Moving shots (from four meters or from behind a three-point arc)
- The attacker moves around the perimeter at game speed.
- A player passes to the hand farthest from the ring.
- The attacker must stop, catch the ball and throw.
- Make seven throws, two free throws and change (fig. 12).
Note: The previous exercise has three options.
A) Receive the ball and throw it.
B) After receiving, throwing feint, dribbling in the same direction, throwing.
B) Receives a pass, throw feint, dribbling to the ring in the other direction, stop, throw.
Ex.13 Various dribbling options and a jump shot
- The attacker starts from the center of the field and, dribbling at game speed, moves towards the ring, stops and takes a jump shot.
- The player under the basket picks up the ball, the attacker runs to the center of the field, and receives the ball on the opposite flank. Moves with dribbling to the ring, stop, jump shot.
- On the right side, dribbling with the right hand, on the left - with the left (Fig. 13)
Note: Use speed dribbling, change of pace, transitions, pivots.
Three players, two balls
Exercise 14 Warm-up exercise
- One player throws, another passes, a third rebounds.
- Thrower becomes rebounder after seven tries.
- Passer - thrower. Picking up - passing (Fig. 14).
Note: different options are possible
1) From seven positions (four meters)
2) From seven positions (from behind the three-point arc)
3) From five points with feints to shoot
4) Throw after stoppage
5) Throw and rebound (constant rotation around the circle)
Double shots: using screens
To use the screen effectively, you must read the defender correctly.
You must always see the player with the ball and how the defender defends against you. A player who moves well off the ball and knows how to use screens correctly is very useful offensively. When you watch a match that has good players, notice how well they move off the ball. The hardest thing to defend against is a well-moving attacker.
Exercise 15 Back screen and snatch
- The player imitates opening and screening behind his back, makes a dash to the corner of the court.
- Throw to near hand.
- Attacker catches the ball and shoots.
- The attacker picks up his shot, passes to a partner and returns to his original position.
- Make seven attempts and change (Fig. 15)
Note: do not back up when dashing, turn around and run, but do not lose sight of the ball.
Exercise 16 Screening behind the back, "false" screening
- 1. Attacker starts on the base of the trapezoid and moves up to simulate a screening.
- 2. After the imaginary breakout runs, the screening attacker rises to the ball and prepares to receive the pass.
- 3. Having caught the pass, he immediately makes a throw.
- 4. Make seven attempts and change (Fig. 16).
0003
- An attacker imitates a defender aiming for a screen and quickly rises to the ball.
- The player must be ready to receive the ball.
- The attacker catches the ball and makes a quick throw.
- Make seven attempts and change (Fig. 17)
Exercise 18 Screening the ball carrier, moving away from the ring
- The attacker screens the ball carrier.
- The ball carrier passes through the screen aggressively.
- Instead of pulling back to the basket (deuce), the screening attacker moves away from the basket and prepares to receive the pass.
- Having caught the ball, he immediately makes a throw.
- Make seven attempts, then switch.
Exercise 19 Barrier at the base of the trapezoid - opening to the flank
- The attacker takes the player under the basket, breaks shoulder to shoulder through the barrier and makes a dash to the flank.
- When catching the ball, the player must turn to the ring.
- Use different shooting options: just a throw, and dribbling to the right or left after a throw feint. Change after five attempts (Fig. 19).
Exercise 20 Screen at the base of the trapezoid - opening into the corner of the court
- The attacker leads the player into the three-second zone, pretends that he will break through to the flank through the screen, the defender starts running around the screener through the three-second zone.
- An attacker rushes into the corner of the court and the defender hits the screen.
- Next, the same as in the previous exercise (Fig. 20).
Exercise 21 Screen at the base of the trapezoid - dash inward
- The defender is chasing you, not falling behind until the very screen.
- Then you run through the screen as close to the screener as possible and break into the three-second zone or foul line area.
- Receive the ball by turning towards the hoop and throw it.
- Also work out various options for continuing after receiving the ball. After five attempts, change (Fig. 21).
Throws in pairs: pass and discount
Exercise 22 Pass and discount - starting from the center of the field flank.
The receiving player is opened for the transfer. Player receives a pass and shoots. The player who made the pass picks up the ball and gives it to the thrower. Players change roles. Everyone makes ten throws (fig.22).
Exercise 23 Pass and discount - start from the flank
Variation of exercise 22 (fig. 23)
Exercise 24 Pass and discount - start from the corner of the site one more
exercise 2
more variation 3 .
