How to improve coordination in basketball

5 Exercises to Increase Athlete Coordination

According to Cambridge Dictionary, coordination is “the ability of your arms, legs, and other body parts to move in a controlled way.” This is when multiple body parts work together at the same time to complete a task.

For athletes, coordination is crucial to improve their training performance and achieving consistently better results. For example, a footballer needs coordination to run from one end of the field to another while avoiding his opponents and catching the football. The same goes for a tennis player practicing her backhand or a boxer dodging a direct hit.

While exercises that enhance conditioning, endurance, mobility, strength, and muscle-building are all important, coordination training shouldn’t be overlooked.

Why is Coordination Training Important for Athletes?

Coordination training helps with many aspects of athletes’ health and wellbeing. It improves their technique and form, enhances their mood and mental health, and combats the risk of injury down the line.

As a foundation for many sports activities, coordination exercises can:

• Help to build more muscle
• Increase daily energy levels
• Improve agility and flexibility
• Enhance concentration and memory
• Stimulate the release of endorphins (called happy hormones)

Essentially, for a well-rounded performance and better results, it’s essential for athletes to exercise their balance, control, and coordination.

With that said, let’s look at five coordination exercises that can help improve your training, performance, and overall fitness.

5 Coordination Exercises to Include in Your Programming

1. Ball or Balloon Toss

Catch and bump a balloon back and forth using your hands, head, and other body parts. Since the balloon floats slowly, you can change the angles to make the exercise a little unpredictable. If you’re working with a trainer or exercise partner, try facing different directions or standing further apart for added difficulty.

For a little more challenge, use a small ball (like a tennis or table tennis ball) which allows for faster speed. Ask your partner to switch up the angles, speeds, and throwing patterns as they toss the ball to you. This hand-eye coordination drill helps rehearse the way you think and react quickly to the variations.

If you’re training alone, consider doing the ball toss from different orientations – while lying on your back, in a squat, or lunge positions – to get the most out of the drill. Doing this adds mobility to your coordination training, enhances your balance, and reduces the risk of injury.

2. Jump Rope

This classic coordination exercise works to synchronize your hand-foot-eye movements.

Start off by hopping from one foot to the other or slowly running in place. Gradually progress to criss-cross jumps, two-foot hops, or even a faster speed when you’ve found your rhythm. Also, try to keep your rope at a steady pace if you’re working on your footwork to minimize pain and injury.

Essentially, jumping rope is not just an excellent drill that improves your hand-eye coordination. It also works on your foot speed, teaching you to maintain control and rhythm when you’re fatigued.

3. Balance Exercises

An essential part of your coordination training is balance. This ability to perform static movements helps you perform a wide range of bodily activities, including walking, squatting, and pressing overhead.

Begin by standing on both feet. Then slowly lift one leg as high as your hip to create a 90-degree angle. You’ll begin to feel shaky, but try to keep it there as long as possible. Remember, the longer you can maintain your balance, the better you’re improving your coordination.

For added challenge, have a dumbbell on each hand as you shift your weight to one leg. When you raise one foot off the ground, press the weights (in your opposite hand) overhead. Try to do 10-12 reps before switching to the other leg.

4. Target Exercises

One of the staple drills for hand-eye coordination is called target practice. Though it looks easy, it’s actually a really complex and challenging task of aiming and throwing at a target.

Start by standing close to a target and hitting it accurately. Slowly progress by moving further away from the target. For added difficulty level, try to aim at your targets from different angles instead of just a straight line (or directly in front). You might also want to try facing back, quickly turning, then aiming for the target.

Another option to improve your hand-eye coordination is to throw objects through an opening. You can use hoops, rings, or items with small to large openings as your visual target. Essentially, the further you are or the smaller the opening, the higher the difficulty level is – but better that means it’s even better for your coordination training.

5. Juggling and Dribbling

They may look simple, but juggling and dribbling are hand-eye coordination drills that help develop your control, rhythm, and timing.

When juggling, begin with just two balls and motioning slow circles. Once you’ve found your pace, you can add in a third ball – which, when you’re not fully focused, can make you lose your speed and rhythm.

Similarly, dribbling will train you to concentrate on the ball, maintain your speed, and keep the right angles. You have many options to try – dribbling with one hand, two hands back and forth, various speeds, further or closer to the ground, and other tricks you may know. While this requires a good amount of time and practice, this coordination exercise helps improve your hand-eye movements.

Whether you’re looking to achieve better form, prevent injuries and pain, improve training performance, or you have another goal entirely, these coordination exercises can benefit your overall health and wellbeing.

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Learn more about how to improve agility.

Improve Coordination for Basketball With The Pistol Pete Drill – Old Man Game Tips

If you’re looking to improve your coordination, here are some unconventional drills you can try. They’re called the Pistol Pete Coordination Drills.

Isn’t it funny watching clumsy people play basketball? Like, they keep stepping on their feet. They can’t even run correctly, let alone dribble the ball up the court!

Well, if you agree with this, then you are a meanie. I experienced incoordination before and it’s no laughing matter. Do you know how much I had to go through as a kid? I kept tripping over things and scraping my knee.

AdvertisementsAnd all the balls I took to my face because I couldn’t catch ‘em all (see what I did there).

Ugh, the bad memories…

But the good thing is you can fix incoordination. And one of the best ways is with the Pistol Pete coordination drills.

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Pete Maravich was an NBA player who played with the Atlanta Hawks, New Orleans/Utah Jazz, and the Boston Celtics.

During his career, he was able to rack up five All-Star appearances.

He was also the 1977 scoring champion, where he averaged 31.1 points per game (he achieved this before the 3-point line and shot clock were introduced to the NBA. That’s pretty impressive).

AdvertisementsMaravich, one of the best superstars to play, ever, is considered to be the “greatest creative offensive talent in history,” according to legend John Havlicek.

But Maravich wasn’t always “Pistol Pete. ”

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When he was a teen, he had a massive growth spurt, which, according to himself, would normally affect a lot of kid’s coordination.

However, he was able to catch onto it early on.

And this led to him and his father creating drills to improve his hand-eye coordination and wrist strength.

The drills that Pistol Pete did were pretty unconventional. He would throw a basketball up in the air and watch it while clapping his hands as fast as he could before catching it.

Or he would bounce the ball as hard as he could on the ground between his legs. And then try to grab the ball behind him.

He believed that by doing these exercises, they would improve his reaction time and quickness (they did).

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They’re pretty different, right? But these drills obviously worked for the Hall of Famer.

So, check them out in the following video:

But before grabbing your basketball and trying these drills, you should take note of a couple of things.

When doing these drills, be sure to go at your own pace. There’s no need to ego-trip. Start off slow, learn the mechanics, and increase the speed gradually.

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Also, you should go for 2-3 sets of 10 reps per exercise.

By doing these drills, you’ll improve your hand-eye coordination, hand quickness, and wrist strength. This will translate to better ball handling, passing, and defence (because you’ll be able to read where the ball is going quicker).

If you’re someone who feels clunky or clumsy when playing basketball, this workout will serve you well.

Additionally, if you combine Pistol Pete’s drills with Steph Curry’s ball-handling workout, you’ll be weaving past defenders in no time. You’ll interrupt passing lanes while doing so, too.

However, the Pistol Pete Coordination Drills aren’t your standard basketball workout.

But it will improve your overall game by training something that many Average Joes neglect.

So, grab a basketball, head to a court near you, and start doing these exercises.

Development of coordination abilities by means of basketball freestyle



The article deals with the exercises of basketball freestyle - a new street direction with the use of a basketball, as a means of developing the coordination abilities of young basketball players in extracurricular basketball lessons. Also the results of pedagogical testing at the end of the pedagogical experiment.

Keywords: coordination, coordination abilities, basketball freestyle.

According to known data on the development of physical qualities in children involved in basketball, starting from the age of 10–11 years, it is necessary to devote half of the training process to the development of coordination abilities.

Atamanova S. A. (2019) in her work notes that it is most expedient to develop and improve coordination abilities at the age of 9–11 years. This age corresponds to the contingent of those involved in primary sports training at the Youth Sports School and school sections [1].

At the moment, there are many methods for developing coordination abilities in the process of sports training. Also, these techniques can be used in basketball lessons, but in a lightweight form and with different dosages. Since not all schools have the material and technical base, many funds may not be available due to lack of equipment. But in most cases, this can be avoided by replacing the simplest means at hand, for example, replacing the rope with an ordinary rope of the same length and thickness.

At the same time, Golomazov S.V. (2000) argues that the means of developing the coordination abilities of basketball players should combine exercises with and without objects. All of them should be relatively simple and quite complex, depending on the age characteristics and level of preparedness of children. Also, it is necessary to change the conditions for performing exercises and change the positions of the body or its parts [2].

In Maksimenko's textbook "Theory and Methods of Physical Culture and Sports" (2005), one can see that the main means of developing coordination abilities are a variety of physical exercises: gymnastics, acrobatics, sports and outdoor games, martial arts and many others. The author also points out the lack of a specific methodology for their improvement, but notes some methodological directions. For example, the systematic training of new motor skills and habits, due to which, in the cerebral cortex, there is an increase in the number of temporary connections, which expands the functionality of the motor analyzer [3].

It is not excluded the use of exercises taken from the programs of specialized basketball lessons to improve the coordination of movements. These exercises will also help to improve the results of the development of schoolchildren's coordination abilities.

For the development of coordination abilities, it is important to have an idea and know what means need to be provided for more effective development. In addition, it is necessary to understand what is a means for the development of coordination in children. Scientists Kholodov Zh.K. and Kuznetsov V.S. (2007) in their works make it clear to us that the most important means of physical culture is physical exercise. As for the development of coordination abilities, the authors call the main means "physical exercises of increased coordination complexity and containing elements of novelty." Undoubtedly, it is impossible to disagree with them, since the novelty of the exercises, the change in the situation and the conditions for performing them play a greater role in the development of qualities. The authors propose to increase the complexity of physical exercises by changing the spatial, temporal and dynamic parameters of movements, as well as by external conditions: by combining motor skills, combining walking with jumping, jumping and running with catching objects; performing exercises on a signal or for a limited time [5].

The development of coordination abilities in the process of the training process and basketball lessons should go hand in hand with the study of new material. You should not plan individual classes, but more rationally - use an integrated approach. As noted by I. N. Solopov and A. I. Shamardin (2003), sets of exercises should be planned daily and organically fit into the training programs. Exercises must be present in each microcycle of periods. According to experts, for the development of specific coordination abilities of basketball players, the most rational time is 30 minutes from the total duration of the training session [4].

After analyzing the scientific literature on the research problem, we found out that the main means of developing physical qualities, including coordination, is physical exercise. But in our time, there is a development of many new physical culture and sports areas that "exist" among the usual street cultures. One of these areas is freestyle basketball. Basketball freestyle is a sport - an art, the essence of which is to perform various tricks with one or more basketballs, involving all parts of the body.

Basketball freestyle originated from the Harlem Globetroters basketball team, whose members demonstrate virtuoso possession of the ball in their matches against eminent teams from Europe and the West. Initially, the Globetrotters existed as a regular Harlem team playing in the American Basketball League. But certain circumstances and financial difficulties forced the management to dismiss the players. Upon learning this news, the fans became dissatisfied, and then a decision was made to create a show team, the purpose of which was to entertain basketball fans and create a basketball show. Amateur players, watching the matches of this legendary team, began to use their techniques in games on the street, thus the "pick-up basketball" was formed, in which it was believed that a beautiful beat meant more than a goal scored. After that, thanks to the "street basketball players", a basketball freestyle was formed, which begins to gain momentum. This was served by the dullness of the game of classic basketball and the standard "crossover" on the court. Then the eminent "streetballers" of their court went beyond it and began to perform various tricks with the ball to the music. Around 2003-2006, basketball freestyle took shape as an independent discipline, which is currently gaining more and more popularity among young people. Now the leading country in the development of this new direction is Japan, in second place is Russia.

In our country at the moment there are schools of basketball freestyle, in which children of different ages have the opportunity to learn how to handle a basketball at a high level. In any type of freestyle basketball there are coaches who have achieved success in all-Russian and international basketball freestyle competitions.

At the moment there is a classification of 7 types of basketball freestyle:

1. "Flow" ("flow") - the first and main style of basketball freestyle. Translated from English - flow. The ball rolls over the body, is thrown from hand to hand, is transferred around the body.
2. "Spin" ("spin") - torsion of the ball on the finger, while performing tossing and catching the ball. Also rentals are not excluded.
3. "Drible" ("dribbling") - based on hitting the ball on the floor, is a basic element of classic basketball.
4. "Two balls" - performing tricks, juggling, two balls. By analogy "three balls", "four balls".
5. "Power move" ("powerful movement") - tricks using acrobatic elements.
6. "Ground move" ("ground move") - tricks performed on the floor.
7. "Flexibillity" ("flexibility") - tricks based on stretching and flexibility.

Using all these types of basketball freestyle, you get ligaments. A link is two or more movements. These links are used in freestyle basketball competitions (battles). The participant is given 30 seconds. to perform their connections and movements to the music. After that, the judges make their decision, pointing to the winner with their hand.

We have developed three sets of exercises, consisting of the basic elements of basketball freestyle. On average, no more than 20 minutes were allotted for the implementation of one complex in the preparatory or the beginning of the main part of each training session (immediately after the warm-up). Complexes of exercises were used in three training sessions per week.

The number of repetitions of one exercise is 16 times. It is important to vary each exercise at each lesson, complicating it as much as possible.

Rest between repetitions and when changing exercises within 20-40 seconds.

The change in the load during the year was due to an increase / decrease in the intensity of the exercises, changes in the speed of movement, the number of repetitions, the complexity of the exercises, the duration and nature of the rest, etc.

To increase the effectiveness of exercises and during the period of maximum loads, weighting agents were used on the legs or arms. The relaxation and stretching of the muscles, necessary in the process of developing speed-strength abilities, was carried out after each exercise.

Complex No. 1. Purpose: development of speed-strength and coordination abilities in the work of the hands of basketball players using a basketball.

Complex No. 2. Purpose: development of speed-strength and coordination abilities in the work of the hands of basketball players, using a basketball.

Complex No. 3. Purpose: development of speed-strength and coordination abilities in the work of hands, dribbling development.

The tasks of the complexes:

1) development of strength, speed and coordination in the work of the hands;

2) improving hand dexterity in handling the ball;

3) improving the concentration of attention on exercises;

4) improving dribbling;

5) orientation in space when in possession of the ball;

6) increasing the effectiveness of dribbling;

Complex No. 1 s basketball

This complex consists of special exercises using a basketball and includes the basic elements of basketball freestyle.

Table 1

Complex No. 2 s basketball

This complex consists of special exercises using a basketball and includes the basic elements of basketball freestyle.

The complex was also performed in the preparatory part of the lesson.

table 2

Complex No. 3 s basketball

This complex consists of special exercises using a basketball and includes the basic elements of basketball freestyle.

The complex was also performed in the preparatory part of the lesson.

Table 3

At the beginning and end of the pedagogical experiment, we used 4 tests: “shuttle run 3 times 10 m”, “three somersaults forward”, “driving the ball with the leading hand”, “throwing the ball at the target”.

According to the results of the study, which was conducted in KOGOAU "KEPL" in Kirov, there are significant differences in all four control tests:

1) "Shuttle run 3x10 m". (sec.) t=2.3 — which is a reliable indicator (P<0.05), the indicators improved by 15.3%.

2) “Three somersaults forward” (sec.) t=2.2 — which is a reliable indicator (P<0.05), the indicators improved by 20%.

3) "Dominant hand dribbling" t=2.53 - which is a reliable indicator (P<0.05), the indicators improved by 24.2%.

4) "Throwing the ball at the target" (times) t=3 - which is a reliable indicator (P<0.05), the indicators improved by 21.7%.

The results obtained during the pedagogical experiment gave a positive result. It follows from this that the complexes of exercises developed by us are effective. These complexes can be used in the training process of young basketball players to develop coordination abilities in general education and sports schools.

Literature:

1. Atamanova, S. A., Yavorskaya, E. E. Development of coordination abilities of basketball players // Education Portal. Higher education. - 2019. - 6. S.
2. Golomazov, S.V., Skovorodnikova, N.V. Age-related dynamics of the manifestation of speed and target accuracy in schoolchildren and young basketball players // Teoriya i praktika nat. culture. 2000. No. 1. S. 2–4
3. Maksimenko A. M. Theory and methods of physical culture. - M .: Physical culture, 2005. - S. 237.
4. Solopov, I.N., Shamardin, A.I. Functional training of athletes: monograph. Volgograd: PrintTerra-Design, 2003. - 262 p.
5. Kholodov, Zh. K., Kuznetsov, V. C. Theory and methods of physical education and sports: textbook. allowance for students of higher educational institutions. 5th ed., ster. — M.: Academy, 2007. — 480 p.

Basic terms (automatically generated) : basketball freestyle, ball, one, basketball, ball kick, drill, leg, ball catch, ball toss, complex.

Ministry of Education and Science of the Russian Federation

Federal State Budgetary Educational Institution

Higher Education

“Perm State Humanitarian and Pedagogical University”

Faculty of Perencation and Technical Pedagogical Pedagogical Pedagogical Pedagogical Cadets 90 CERTIFICATION WORK ON THE COURSE OF PROFESSIONAL DEVELOPMENT

"DEVELOPMENT OF MOVEMENT COORDINATION THROUGH THE GAME OF BASKETBALL"

Work performed

Maltseva Valentina Nikolaevna, teacher of physical culture Florenko"

Perm 2017

Master class for teachers

"Development of motor coordination through the game of basketball."

Prepared by a teacher of physical culture

of the highest qualification category

Maltseva Valentina Nikolaevna.

Purpose: Demonstration of methods and techniques for the development of coordination of movements in the game of basketball in the educational process.

Tasks:1. To introduce the participants of the master class to the methods and techniques for developing coordination of movements among students through basketball lessons.

2. Share personal experience of working to preserve the health of schoolchildren;

3. To popularize innovative ideas, author's findings of health improvement of schoolchildren in the process of school work.

Expected results:

1. Practical mastering by students and teachers of the methods and game techniques offered by the teacher in the master class.

2. Increasing the level of professional competence of teachers in the field of mastering the skills of handling a basketball.

3. Growth of motivation of the master class participants to form their own style of creative pedagogical activity.

Summary of the master class: At the master class, participants will be able to expand their understanding of improving the coordination of movements, gain experience in performing various exercises and applying them in practice. Health is an invaluable asset not only for each person, but for the whole society. Our parents give us their children in the hope that we will not only preserve, but also strengthen their health. But in modern society, with the introduction of ICT, injuries in the classroom and sports have increased. An analysis of the characteristics of school injuries made it possible to establish that children are injured at school mainly (up to 80% of cases) during breaks, about 70% of school injuries occur during falls and running, and the proportion of injuries that occurred in physical education classes while exercising on sports equipment (goat, log and uneven bars) account for less than 20%. To solve this problem, it is necessary to draw the attention of children to active sports activities, and teachers to deal with health problems.

Inventory: 8 basketballs, whistle, 4 chips.

Category of participants: physical education teachers.

Course of the master class

Theoretical part

Currently, the priority task of the development of the physical culture and sports movement in our country is the maximum involvement of adolescents in active physical culture and sports. Mass sports, in particular basketball, are especially popular. It occupies one of the prominent places in the program material on physical culture.

Basketball consists of natural movements (walking, running, jumping) and specific motor actions without the ball (stops, turns, side steps, feints, etc.) and with the ball (catching, passing, dribbling, throwing) which, in turn, requires the use of speed, speed-strength and coordination abilities, flexibility and endurance.

When playing basketball, the eye develops, the field of vision expands, the variety of movements helps to strengthen the nervous system, the motor apparatus, improve metabolism and the activity of all body systems. Basketball lessons also help to form perseverance, courage, determination, honesty, self-confidence, a sense of collectivism. Such a comprehensive and complex impact on the students gives the right to consider basketball not only as an exciting sport, but also as one of the most effective means of physical and moral education.

Playing basketball has a positive effect on the development of coordination and speed abilities, which is important both in the professional activities of players and in the daily life of students.

By coordination we will understand the ability of a person to perform complex movements with spatial and temporal differentiation.

Specialists in physical education distinguish the following relatively independent types of coordination abilities:

evaluation and regulation of dynamic and space-time parameters of movements;

maintaining a stable balance;

sensation and assimilation of rhythm;

voluntary muscle relaxation;

coordination of movements during motor action.

These abilities interact in integral motor activity. At the same time, in certain situations, some abilities play a leading role, while others play an auxiliary role. According to the majority of leading basketball experts, coordination and balance are the most important physical abilities, the development of which is necessary for young basketball players.

Basically, coordination is an innate feature that develops from early childhood, but in late puberty its development is disturbed due to morphological changes associated primarily with changes in the adolescent's musculoskeletal system. At the same time, specific coordination of a certain type of motor activity can be acquired and developed with the help of appropriate exercises. The development of coordination and balance lasts up to 16-17 years, but even after that, thanks to targeted training, further improvement of these abilities is possible.

The relevance of this work is due to the fact that technological progress and social conditions of life have significantly reduced the amount of human motor activity. A decrease in general motor activity (physical inactivity) in combination with an accelerated pace of life can be the cause of pathology, primarily of the cardiovascular system. In this regard, introducing teenagers to a healthy lifestyle through playing basketball is especially important, since the game is very common among schoolchildren, as well as spectacular, emotional and dynamic.

Main part

Practical part

Formation, greeting:

Today we are holding a master class “Development of motor coordination through the game of basketball”.

-What attracts you to the game of basketball?

-What motor qualities can be developed in this game?

So, let's start with a warm-up:

Walking with a task….

Running with a task…….

1. Running with dribbling, alternating hands;

2. Snake running;

3. Running with the ball, circling the cones from the left, left from right, right hand.

4. Running with dribbling and changing direction and speed.

Walking with breath recovery…

Now we offer you tasks for developing coordination through lead-up exercises in basketball:

1. 0722 The players are lined up in a checkerboard pattern. On command, perform a step on toes

2. Movement in a defensive stance according to the marking: Players move in a defensive stance to the right, to the left, to the side border along the cone, then make a dash forward to the front line of the court. Quietly return back.

3. Defensive Stance Right, Left, Quick Dash: Players Defensive Stance forward, backward, right, left.

4. We combine all three tasks into one: Perform a step, move forward, backward, right, left. To the sides with a subsequent jerk of acceleration.