Running Exercises You Can Do for Basketball Workouts
Posted on by Rocky Mount Event Center
Before you take the court and show off your skills in front of your friends and family, it’s essential to make sure your skills are all in tip-top shape. You’ve heard of shooting or footwork drills, but how about running drills to make sure you can run circles around the other team? Don’t worry. At Rocky Mount Event Center , we have a list of four exercises to get you into peak shape before you come here for your next tournament.
It’s All About The Drills
After you warm up with a few laps around the court and a few minutes of stretching, it’s time to get straight into the drills.
The most basic running drill is to set the timer for one minute and see how many times you can run from sideline to sideline. Try this drill two or three times and see if you can get a new personal best number each time. Give yourself one minute of rest for every one-minute exercise. Rest five minutes between this drill and the next.
Related Post: Stay Limber With These Sitting Stretches For Basketball Or Volleyball
Sprints
Once your rest time from the first drill has elapsed, it’s time to go into sprints. There are two different styles: half-court and full-court sprints.
They’re self-explanatory; half-court sprints begin at the baseline and are a full-speed run to half-court and back. Full court sprints are the same thing, except going straight to the opposite baseline and back.
Do a series of 10 half-court sprints with one-minute rest in between each.
Be sure to rest five minutes between these and full-court sprints.
Then, do five full-court sprints, resting one minute in between. Take five minutes to catch your breath in between this and the next one.
Suicides
After you’ve caught your breath, take a second to stretch out and make sure you’re still loose. It’s time for the most infamous basketball drill: suicides.
For one suicide, the player at the baseline will run to the free-throw line, touch the line, and run back to the baseline.
Then, they will run to the half-court line, touch the line, and return to the baseline.
Next, they’ll run from the baseline to the far free-throw line and back.
Finally, they’ll run from the original baseline to the opposite baseline and back. This sequence completes one suicide.
Do three of these with five minutes rest in between. Rest five minutes before the final drill.
Now Combine Them
Last but not least, it’s time for a combination running and shooting drill. Full court layups combine the running and conditioning aspect of practice with game speed and shooting.
For this drill, players will begin at the baseline, dribble to the opposite baseline and perform a right-handed layup.
Then, without rest, rebound and dribble to the opposite baseline and perform a left-handed layup.
Do five of these back to back, then rest for two minutes.
Complete this five times.
After you’ve completed all four sets:
Take some time to cool down with a walk or light jog.
Finish off with some stretching to prevent cramping or pulled muscles.
Don’t forget to fuel yourself with water and plenty of electrolytes.
The above is a great running workout but an intense one. Without the proper recovery, the activity can hurt your game in the long run. Make sure to follow these tips through the cool down, and you’ll be dribbling right past the other team in no time.
Related Post: Getting Around In Rocky Mount: How To Travel To And From Our Indoor Sports Facility
Rocky Mount Event Center On Conditioning
Physical fitness and safety are our top priorities as owners and operators of an athletic venue. We’re happy to help in any way that we can as we embrace everyone using our venue for their athletic endeavors.
If you’re interested in learning more about Rocky Mount Event Center and how we can help you stay fit on the go, visit our website or give us a call at (252) 231-3490.
Posted in BasketballTagged basketball, running workouts, sprints, workouts
USA Basketball - Coach's Guide: Running an Efficient Practice
All the best coaches, from youth leagues to the NBA, will tell you the best way to run a practice is to make sure it is well organized. Keep it moving so the players are engaged and on the go.
Let’s say your typical practice session lasts one hour. Take a few moments to break down the hour into 5 or 10 minutes blocks. You might spend the first 5 minutes with a run around the gym. Then the next 5 minutes might be devoted to calisthenics so players are loosened up properly. The next 10 minutes might be a two-line lay up drill and so forth.
Start and stop each block of time with a quick whistle. Young players will like it because they’ll be constantly moving. If you organize your practice well, you can accomplish a lot more than you could ever imagine.
If you do have to stop practice to teach a fundamental or demonstrate a play, that’s fine. But again, put yourself on the clock. Make your point, keep it short, and keep the action moving! As a reward, if you want to let the team scrimmage, do that at the end of practice — and be sure everyone gets equal playing time.
The ideal time to reinforce your rapport with your players is during drills. Build their self-confidence with lots of praise. Let them know you see them working hard. Especially with those youngsters who may be struggling. It’s up to you to build them up, to let them know that they’re making progress. Remember — you’re not just the coach for the better players — you’re the coach for the entire team. Who knows? One of those players struggling at the beginning might just grow into a star.
DRILLS
REMINDER: One way to keep practice interesting and fun
is to limit each drill to no more than 10 minutes.
SINGLE LINE PASSING
Set up two single file lines facing one another. A player from the front of one line passes the ball to the player at the front of the other line and runs to the back of that line.
KING OF THE CIRCLE (DOC’s FAVORITE)
Place two players who are both dribbling basketballs in the center circle at mid court. Both players have to keep dribbling the ball while attempting to steal their opponent's ball. To make it even more interesting, blow a whistle every 10 or 15 seconds and have the players change the hand they are dribbling with.
SIDE TO SIDE SLIDE
Set up two single file lines, one to the right of the free-throw line, the other to the left. The first player in line assumes the defensive position. The next player dribbles down the court in a zig-zag — three dribbles to the right using the right hand, three dribbles to the left using the crossover to go from the right hand to the left hand and so on down the court. The defensive player slides from side to side staying in front of the dribbler.
TEAM SHOOTING GAME
Divide the team into two groups, one at either end of the court. Both teams start 10 to 15 feet from the right or left side of the basket. The first player in line takes a shot. If he misses, the next player shoots from the same spot. The entire group moves to the next spot as soon as somebody makes a shot from the first position. The winning team is the group that can hit all 10 shots — corner, between the corner and free-throw line, free-throw, opposite space between the free-throw line and corner and opposite corner — and back before the other team.
5 Basketball Exercises to Move the Ball with Passes
There is nothing better than watching a team move the ball quickly and efficiently around the court without greed.
Overcoming the defense with smart passing the ball to each other, creating situations for open shots and passes is one of the great offensive techniques.
Want your team to do it?
Basketball passing exercises in this article will help you with this.
But first let me explain something very important...
There are two types of training exercises:
1. Technique for passing the ball.
2. Decision making during transfers.
Unfortunately, most coaches only focus on the "technical" aspect of training and forget how to train their team's decision-making ability when it comes to sharing the ball.
Your players will not improve their game passes by doing thousands of repetitions of chest passes.
While technical drills have their place, they are far less important than passing drills with decision making.
We must let the players learn how to read the defense and make the right decisions.
In addition, ball passing exercises are great for starting a workout to warm up your team and get them to communicate and work together.
5 ball passing exercises.
1. Advance
How the drill works:
Players form 3 columns evenly distributed along the end line. The two outside players start with the balls.
3 players advance across the court passing the ball back and forth to the middle player and then finish the exercise with two shots from under the basket.
Purpose:
A fun passing exercise that works on catching and passing without running, with communication, timing, and shooting from under the basket at game speed.
Formation:
Players form 3 columns behind the end line.
Two players on the outside lines have balls.
Instructions:
3 players (1, 2 and 5) begin to move forward on the court. The 1st outside player passes the ball to the 2nd player in the middle line.
Immediately upon receiving the ball, the center line player returns the ball to the same player on the touchline.
The 1st middle player then turns to the other side and receives a pass from the 5th outside player and immediately returns the ball to him.
Outside players may use 1-2 steps to avoid running.
The drill continues until the players reach the opposite 3-point line. When this happens, the two outside dribblers go to the basket and shoot.
The group then waits at the opposite end for the rest of the groups to complete the exercise before starting the exercise on the other side. On the right scheme at the top, the three players (4, 3 and 2) continue the exercise according to the scheme described above.
Options:
Medium or 3-point shots. Instead of ending with a run to the basket, players may end with mid-range shots or 3-point shots.
Back and forth - Instead of waiting at the other end, the troika can complete the drill both ways. Only now the threes are placed on both end lines and begin the exercise when the three from the opposite side return to their half of the court.
One Ball - If you are coaching very young players, you can run this exercise with one ball until the players understand how it works.
Coach's notes:
Passes must be passed on the move in front of the player using proper passing technique.
The receiver must hold his hands at goodie level, showing 10 fingers and calling for the ball to be passed to him.
The middle player must catch the ball and quickly pass the ball to a running partner. Don't run!
Shooting technique while moving from under the basket is very important in this exercise. Watch your footwork and make sure all players are doing it right.
2. Monkey in the middle
How the exercise works:
Players are divided into groups of three. Each group has one ball. The two transmitters lined up 12 to 15 feet apart. The third player in the group is the "monkey in the middle". He tries to hit or steal the ball. The two outside players must pass the ball to each other without using cross passes or dribbling. Simply turning and using feints to open up the passing line and pass the ball past the defender.
Goal:
A fun exercise that works on defense at the same time. This exercise will teach players how to use feints and turns to create a passing zone and also to protect the ball.
Lineup:
• Groups of 3 players.
• Each group has one ball.
• The passers are lined up 12-15 feet apart with the third player (back) in the middle.
Instructions:
1. The drill starts with the defender attacking the player who starts the drill with the ball.
2. The attacker uses feints and steps to pass to another attacker while the defender attempts to parry or intercept the pass.
3. After each pass, the defender rushes towards the ball carrier and tries to press the ball again.
4. When the defender recovers the ball or kicks the ball, the players change positions.
Variations:
Change after a certain time - Players can change positions
after a certain period of time (depending on the age of the players, their strength and stamina), and not after each interception and elimination. For example, 30-40 seconds.
One dribbling available. Let the attacking players hit the ball once to the floor to open up the passing corner. It will be tougher for the defender.
Only bounce passes allowed - in order to make it more difficult for attackers, allow them to only bounce passes.
Notes:
• It is very important for a defender to have active arms and legs at all times. This is the best way to intercept.
• Passing players must wait for the defender to recover before making the next pass. The purpose of the training is to learn how to pass and create passing angles.
• If there is no set time, the offensive player must not hold the ball for more than 5 seconds without passing the ball.
• No passing in an arc! They make the drill too easy for the attackers and will not lead to improvement.
3. Swing passes
How the exercise works:
The team is divided into 4 groups in the corners on half the court. The players make a pass to the player on the right, who start running along the sideline towards the endline. The sender then joins the end of the column into which he passed the ball.
Purpose:
A drill intended to be used primarily with young players or as a warm-up. This training will improve passing the ball on the move, as well as improve reception and passing without dribbling.
Lineup:
• The team is divided into 4 groups. One group located in each corner.
• The first player in one of the groups has the ball.
Instructions:
1. The drill is started by ball carrier 02 passing the ball 01 to the player on the right.
2. Before passing the ball, the receiver must start running in the direction of the next group, where he will make the next pass of the ball.
3. 01, having received the ball, passes it to player 05, who starts a dash towards 03.
4. After each pass, the passer joins the end of the group where the ball was passed.
5. The exercise continues according to the same scheme with passes and jerks of the players along the square in the same direction.
6. After a certain period of time, the coach changes the direction of the passes.
Options:
Turn on the second ball. If the players perform confidently, then you can enter the second ball in the opposite corner.
Various types of passes - The drill can be performed with one or two hand passes, bouncing, etc. One Dribbling - Players are allowed to make one dribbling before passing to the next player. This can be useful if you are passing with one hand.
TIPS:
• The receiver does not need to slow down or speed up to catch a transmission. Transfers must be accurate, timely and forward.
• The receiver must initiate the snatch in a timely manner with arms outstretched to assist the passing player in making a timely and accurate pass.
• It is very important that you do not make any mistakes during the exercise. Don't let them fall into this bad habit.
• Begin the exercise at medium speed at the beginning until the players understand it. Then increase the intensity.
4. Bronze gears.
How the drill works:
Starting at the end line at the edge of the penalty area, pairs of players pass the ball back and forth using different passes as they run across the court to the other end line. When they get there, they move closer to the touchline and come back using various passes over the players in the middle of the court.
Purpose:
An excellent warm-up that provides many passes in a short amount of time. Including passes of various lengths and types for players in training.
Line-up:
• All players find a partner.
• Each pair has one ball.
• Pairs split into two columns behind the endline at the edge of the SR.
Instructions:
• 1. The first pair move to the opposite side at a slow pace in the middle of the court, passing the ball from the chest to each other.
• 2. As soon as the first pair is closer to the 3-point line, the next pair starts.
• 3. When the first pair of players reach the opposing endline, they move to the touchlines and return, passing the ball over the pairs of players moving in the middle of the court.
• 4. When the players return to their starting position, they rejoin the pairs in the middle of the court and continue continuous training.
• 5. Every couple of minutes, change the type of passes players make for middle pairs and outside pairs.
Options:
Gears for pairs in the middle. For the mid lanes, there are several types of passes that I recommend: from the chest, with a rebound, one-handed from the chest, and one-handed with a rebound.
Outline Passes - For outside lines there are several types of passes that I recommend: chest passes, overhead passes, one hand passes.
Remember to consider your team's age, strength and skill level when deciding which passes they should use during practice.
Tips:
• Follow the pace of the exercise; especially if it is used as one of the warm-up exercises. Walking should not be allowed, but too much traffic should also be avoided. Accurate transmission is the main focus of training.
• Players on the outside lines must not make too many passes in an arc and with a very high trajectory on their passes. They should be at a height that is safe enough not to hit the midlines, but straight enough to reach your partner quickly.
• The ability to pass the ball with either hand is an important skill to develop. Expect mistakes when your players first perform a drill, but make sure you train them properly.
• Footwork is very important during this workout. Players must be able to catch the ball and pass back to their partner in two steps. If you are training young children and they cannot pass the ball at speed yet, slow down the pace of the exercise.
• After each run around the court, the players must switch to the sides so that they practice passing short and long passes from both sides of their body.
5. Netball
How the exercise works:
regular battle without dribbting the ball is allowed at any time. Games can be played 3 on 3, 4 on 4, or 5 on 5.
Target:
An excellent exercise that improves not only passing the ball, but also moving without the ball, positioning, jerking, etc. This exercise will lead to less use of dribbling in games and fewer losses.
Lineup:
• Divide the players into two teams based on the number of players available for training.
• Try to make teams of the same height and skill level.
• Only one ball is needed for training.
Instructions:
1. Teams play normal full game - no dribbling!
2. The exercise is performed within the time specified by the trainer.
3. Start with the arrangement shown in the diagram.
Point system:
• The game is played up to either 5 or 11 points.
• Each 2-point roll is worth 1 point.
• Each 3-point roll is worth 2 points.
• Must win by 2 points.
• In the event of a shooting foul, the offensive player throws one free throw for 1 point.
Variations:
One Shot Allowed - Players are allowed 1 dribbling when they gain possession of the ball. This is not a requirement, just an option.
Only bounce passes allowed - Restrict your players to only use bounce passes.
3 teams. The exercise starts by dividing your team into 3 groups of 3 to 5 players. Two teams start defense in each half. The third team is in the middle of the court on offense. The offensive team chooses one side and tries to score the ball without dribbling. Same scoring system as above. After a goal is scored or the possession of the ball is changed, the defensive team receives the ball, attacks in the opposite direction. The previous offensive team may play defense up to the center line of the court. Play until one team reaches 5 or 11 points.
Tips:
• It's very important to give players instructions on how to set up wide and run smart to get the ball.
• If you need to step in to make adjustments or re-emphasize the most important points of the exercise (distance, snatches), step in but keep it short.
• All passes must be at least 3 feet long. Don't let the players run up and pass the ball from each other's hands.
• Footwork is important in this exercise. Make sure the players are not running and that they are using turns correctly.
• Players must speak and use raised arms when rushing to the basket to receive the ball.
V. Melnichuk Translation 07/23/2018
Rules for basketball
How the rules in your favorite game
How the rules in your favorite game
We all love to play basketball, but we know for sure the rules ?
Basketball was invented by James Naismith in 1891. Everything was different back then: playgrounds, baskets, balls…
!!! Read about the evolution of balls in the article:
Basketball was invented by James Naismith in 1891. Then everything was different: playgrounds, baskets, balls…
!!! Read about the evolution of balls in the article:
The history of basketballs
The history of basketballs
What balls are played now and how it happened
Beginning
The rules have also changed a lot during this time. Initially, there were only 13 of them in basketball:
The ball can be thrown in any direction with one or both hands.
The ball may be hit with one or both hands in any direction, but never with the fist.
The player cannot run with the ball. The player must throw the ball from the point at which he caught it, except for a player running at high speed.
The ball must be held with the hands. You can not use the forearms and body to hold the ball.
In any case, hitting, grabbing, holding and pushing the opponent is not allowed. The first violation of this rule by any player shall be called a foul; the second foul disqualifies him until the next ball is scored, and if there was an obvious intention to injure the player, then a disqualification for the entire game. It is not allowed to replace a disqualified player.
Punching the ball is a violation of points 2 and 4, the penalty is described in point 5. commit no foul).
A point is scored if a ball thrown or bouncing off the floor hits the basket and stays there. Defending players are not allowed to touch the ball or basket while shooting. If the ball touches the edge and the opponents move the basket, then a point is scored.
If the ball goes out of bounds, it must be dropped into the field by the first player to touch it. In the event of a dispute, the referee must throw the ball into the field. The thrower is allowed to hold the ball for five seconds. If he holds it longer, then the ball is given to the opponent. If either side tries to play for time, the referee must give them a foul.
The referee must monitor the actions of the players and fouls, and notify the referee of three consecutive fouls. He shall have the power to disqualify players under rule 5.
The referee must watch the ball and determine when the ball is in play (inbounds) and when it is out of bounds (out of bounds), which side should be in possession of the ball, and any other actions that the referee would normally take .
The game consists of two halves of 15 minutes each with a break of 5 minutes between them.
The side with the most goals during this time period is the winner.
The most important rule change in the history of basketball was the introduction of dribbling. In the original version of the game, this was prohibited by paragraph 3 of the rules.
One of the first changes in the game and the rules was the replacement of the basket with a ring with a net. It seemed to be very inconvenient to climb after the ball every time after a hit. Around the same time, free throws, dribbling appeared, and the composition of the teams was fixed for 5 players on the court at the same time. Before that, in some matches, up to 50 people could be on the court at the same time. All this happened back in 1896-1897.
The emergence of FIBA (International Basketball Federation)
Basketball at the beginning of the 20th century became more popular and the rules in each country could be different. This was one of the reasons why FIBA appeared in 1932 year. At the first FIBA Congress, the teams were approved (5 people and 2 substitutes), and it was decided that after each goal there would be a throw-in in the center. This rule was removed after 4 years to reduce the advantage of tall players.
Over the next few years, the main changes were related to the number of personal fouls, the number of players on the bench and the introduction of a time limit for getting the ball into the opponent's half of the court.
More changes came in 1952 after the Olympics. The game became very boring, because the teams held the ball, having received a minimal lead in the score. Everyone understood this and searched for solutions for several years in order to save the life of basketball. At 1954 Danny Biason proposed to the NBA to limit the time for the shot to 24 seconds. At the 1956 Olympics, there was a similar rule: it was necessary to make a throw in 30 seconds. At the same time, to add equality between defense and attack, another rule familiar to us appeared: you need to start dribbling the ball before the supporting leg comes off.
Then the game became similar to the modern one from a technical point of view: dribbling, shots, a three-second zone appeared. In 1979, the NBA added a three-point line, and in 19In 1984, FIBA also added an arc.
!!! An article about the evolution of the three-point shot and interesting facts:
10 interesting facts about the three-point shot.
10 interesting facts about the three-point shot.
Three-pointer evolution and insane records.
Changes in the rules and basketball since 1956 have included the number of free throws, when these free throws are given, as well as individual and team penalties. Some rules were introduced, and a few years later they were canceled. For example, the "3 for 2" rule: if a player was fouled in the shooting phase, then if one of the first two shots was missed, he could make another free throw. This rule was later removed.
Since the 1990s there have been constant changes: the emergence of alley-oops, changes in the timing and rewriting of the rules of running, which continue to this day.
From the most interesting: if the team has 0.3 seconds or less to throw the ball from behind, then it must be a one-touch throw. It takes at least 0.4 seconds to perform a full throw.
Derrick Fisher made similar throws:
And here is a small selection of videos of how they throw in 0.
It’s time for the most infamous basketball drill: suicides. 
We’re happy to help in any way that we can as we embrace everyone using our venue for their athletic endeavors. 
Young players will like it because they’ll be constantly moving. If you organize your practice well, you can accomplish a lot more than you could ever imagine. 
The two outside players start with the balls. 
This exercise will teach players how to use feints and turns to create a passing zone and also to protect the ball. 
For example, 30-40 seconds. 
The players make a pass to the player on the right, who start running along the sideline towards the endline. The sender then joins the end of the column into which he passed the ball. 
Don't let them fall into this bad habit. 
The first pair move to the opposite side at a slow pace in the middle of the court, passing the ball from the chest to each other. 
The previous offensive team may play defense up to the center line of the court. Play until one team reaches 5 or 11 points. 
Everything was different back then: playgrounds, baskets, balls… 
If he holds it longer, then the ball is given to the opponent. If either side tries to play for time, the referee must give them a foul. 
It seemed to be very inconvenient to climb after the ball every time after a hit. Around the same time, free throws, dribbling appeared, and the composition of the teams was fixed for 5 players on the court at the same time. Before that, in some matches, up to 50 people could be on the court at the same time. All this happened back in 1896-1897. 
