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How to train for basketball conditioning
Basketball Conditioning Drills & Workouts for the Individual Athlete Wanting to Get in Great Shape
Home > Player > Athletic Development > Basketball Conditioning Drills & Workouts for the Individual Athlete Wanting to Get in Great Shape
As a basketball player, there are certain things you dont have much control over. You dont control what your teammates do, you dont control your coaches, and you certainly dont control the officials.
However, you can control how much work you put into your game and your basketball conditioning. You can put in the time practicing free throws, dribbling drills, and improving your conditioning. Many players dont want to put in the extra work it takes to be great, especially if this means working on running and basketball conditioning drills. You can set yourself apart by showing up to practice in great shape. Learn about some basketball conditioning drills you can do on your own below.
What Does Basketball Conditioning Mean?
Being in shape is essential to be able to perform well in sports, but being in cross-country shape isnt the same thing as being in basketball shape.![]()
To be in basketball shape, you need to have endurance and repeat short bursts of speed running or shuffling down the floor. This is very different from running three miles in cross country.
A high school basketball game is 32 minutes long, so you must be prepared to be running and defending for an extended period of time. At the end of the game, you still want to have the legs and the wind to be able to handle the ball, score, and play tough defense. The final minutes of the game often decides who wins or loses, and you dont want to be too tired to get the win.
Below, you can check out several different drills to work on your basketball conditioning to make sure you are in great shape for your next game.
You'll find four categories of drills below...
Conditioning/Cardio Drills with a Basketball
As discussed above, basketball involves a lot of sprinting up and down the court. While you are running up and down the court, you might as well multi-task by working on your skills at the same time.
That means you can improve conditioning while improving ballhandling, shooting, and/or finishing skills.
Check out these basketball conditioning drills you can do with the ball in your hand:
1. Full-Court Dribbling & Layup Drill The full-court layup drill is exactly what it sounds like. You will start at the baseline and dribble the length of the court and shoot a layup. Then, you will grab your rebound and shoot a layup at the other end of the floor. You can continue circling the court this way until you make a certain number of layups or for a set time limit. Be sure to do this drill twice, once on the right side, and once on the left, so that you can work on dribbling and shooting with each hand. You can also work on your 1v1 moves by setting up cones and making dribbles moves each time you reach a cone.
2. Dribbling Cone Weave For this drill, you can set up cones in a z or a zig-zag pattern. Dribble to each cone, then crossover, and switch hands each time you reach a cone.
3. Two-Ball Dribbling Two ball dribbling is another way to work on cardio and ballhandling. With two ball dribbling, you have a basketball in each hand, and you dribble the length of the court. You can alternate the dribbles, dribble one ball high and one ball low, or you can even weave through cones while dribbling two balls.
4. Cone Grab Layup Drill This is another drill you can do to work on cardio as well as shooting. You will need two cones, and you will put one cone at the top of the key and another at the elbow. Start underneath the basket will a ball, and dribble out to the top of the key around the cone and toward the second cone. As you pass the second cone, pick it up with your off-hand, and finish the layup with your other hand. This drill can help you improve your layups as well as your conditioning.
5. Arc Layup Drill For this drill, you will need five cones as well as a basketball. You will set up the five cones anywhere along the three-point arc.
Then, you will start underneath the basket, dribble around the first cone, and go take a layup. After you shoot the layup, grab your rebound and dribble around the next cone for a layup. This gets you used to dribbling full-speed and taking layups from different angles, which can help you improve your conditioning as well as your shot.
6. Sideline Sprint Shooting Drill With this drill, you can set a basketball on a chair somewhere within the three-point arc. Then, you will start at any area of the sideline and sprint to the ball, pick it up, and take a shot. This drill will get you cardio in the running to the ball, and it will also help you focus on taking shots at game speed.
7. Man in the Hole If you have a partner, this can be a great drill to work on conditioning, ballhandling, and defense. With this drill, you will start at the baseline with your partner. One player will be on offense, and one player will be on defense. The offensive player will dribble the ball, trying to get past the defensive player while he tries to stop the offensive player.
When you get to the other side of the court, turn around and start again.
As you can see, there are endless conditioning drills that you can do with a basketball in your hands. We just listed a few drills, but you can check out more drills right here.
You can turn almost any skill drill into a conditioning drill by running between reps or going full speed. These drills will help you get in great basketball shape, but they will also help you improve ballhandling or shooting. When possible, it's best to do basketball conditioning with a basketball in your hand.
Running Drills
Next, lets talk about some running drills that you can do to get in great shape for basketball. When it comes to running drills, you want to keep in mind that intervals can help you get into basketball shape. Intervals involve running hard for a short period of time, followed by a short period of rest or recovery. These intervals are repeated to help build up endurance. Check out a few running drills below that can help you mimic what happens in a basketball game.
8. Minute Sideline Sprints One common basketball conditioning drill is sideline sprints. This exercise requires you to run from sideline to sideline as many times as you can in one minute. With this exercise, some people have a specific number of times you have to hit the sideline, like 17, but if you cant quite reach this number right away, you can start lower and work up to 17.
9. Suicides Suicides are a common running workout in basketball. For this conditioning drill, you will start on the baseline of the basketball court. Then, you will sprint to the free-throw line, touch it, and sprint back to the baseline. Next, you will sprint to the half-court line and back. Then, you will sprint to the far free-throw line and back. Finally, you will sprint to the other baseline and back. You will do all of this without stopping to build up your endurance and work on your sprinting.
10. Full-Court Partner Sprints If you have a teammate who wants to get in some basketball conditioning, you can do this drill together.
You and your partner can alternate sprinting the length of the court and back. While you are running, your partner can rest. When you finish, your partner can start so that you are pushing each other to go as fast as you can.
Those are just a few examples of running drills that you can do without a basketball. These running drills are beneficial because they can help you get in game shape. You are building up your endurance with these drills, but you are also working on changing direction and stopping and starting, which will happen during the game.
Conditioning Drills with No Running Required
When people say they need to do cardio or conditioning, everyone immediately thinks of running. It is true that running is a popular way to get conditioning in, but it is not the only way. If you are looking for some conditioning drills with no running required, check out the options below.
11. Exercise Bike If you dont want to run for your cardio, you can always hop on an exercise bike.
When you are using an exercise bike to get in shape for basketball, you might want to try different intervals where you go really hard for a short period of time, and then go slow for a bit while you recover. Then, you can repeat the interval process.
12. Aqua Jog An aqua jog is simply running in the pool or another body of water. When you are running in water that is at least up to your chest, it builds resistance and gives you a great cardio and muscle workout.
13. Swimming If you are already running a lot, or you are looking for a different type of cardio, you can try swimming. Swimming is a great way to work different muscles and still build up your conditioning.
14. Jump Rope Jump rope is another great basketball conditioning drill because it works on your lungs as well as your legs. You can find many different jump rope drills like single foot jumps, hopscotch, side to side jumps, and more. You can jump rope for a set amount of time or until you get a certain amount of jumps in.
15. Battle Ropes Battle ropes are a great way to get a great cardio workout while also working your back, chest, lats, and more. There are probably a set of battles ropes at your gym, and if not, you can buy some online. When training with battle ropes, have a few moves that you plan to do during a set amount of time. For example, one battle rope drill is simply moving the ropes up and down as fast as you can. You can also move the ropes side to side, or move the ropes in circles.
The drills above offer you a lot of benefits, and they can help make sure you are not overdoing it on the running. Check out these conditioning drills if you are looking to take a day off of running, but you still want to get in more cardio.
Conditioning Drills with No Running and No Equipment
If you find yourself stuck at home with no equipment, there are still some drills you can do to help you get in better conditioning for basketball. Check out some of these drills right here.
16. Burpees Burpees are a drill to combine strength and aerobic conditioning. To do this drill, you start in a standing position; then you move into a squat with your hands on the ground. Next, you will kick your feet back into a plank position. Then you will jump back up to the squat position and then stand up. This exercise works many muscles in your body, and if you do several in a row, you are also building up your conditioning.
17. Mountain Climbers For this drill, you need to get in the top of a push-up position. Then, you will hold your upper body still as you pump your legs in a running motion. This can help you work on your conditioning as well as your ab strength.
18. Lunges Lunges can build up your leg strength as well as your conditioning. You can simply lunge across the room and back, or you can lunge in place, jumping to switch to the other side, which can add a challenge.
19. Speed Skaters This is another cardio exercise you can do with no equipment and very little space.
A speed skater is when you start from a standing position and take a step to the right while moving your left leg behind you. Then, you will take a step to your left with the left foot while moving the right leg behind you. You can continue going back and forth, picking up speed and even hopping from side to side if you can. Do this for 30 or 40 seconds, take a break, and then do it again.
20. Jump Squats Jump squats are another way to build up your strength, endurance and improve your vertical jump. Start in a standing position, and then, bend your knees and push your hips back into a squat. From your squat position, push off and jump up as high as you can. Repeat the drill to work on conditioning and leg strength.
These are great drills to get your blood pumping and your lungs burning without even leaving your living room. These are also quick drills that you can incorporate into your day to get in better shape.
Bonus Tip: Avoid Overtraining
Above, we listed over 20 basketball conditioning drills that you can do.
These drills range from just running to drills with a basketball and even drills with no equipment required.
The idea is that you can pick a few of these drills to try out a few times a week to improve your basketball conditioning. However, it is important to avoid overtraining. You should not be doing all of these drills every day of the week. Overtraining can lead to fatigue, but it can also lead to injury, which is something every good athlete wants to avoid.
To avoid overtraining, be sure you are aware of what you are doing to stay in shape and pay attention to how your body feels so that you are not overdoing it. For example, if you play soccer in the off-season from basketball, that is a good workout to help keep you in shape. On days when you are doing soccer workouts, you dont have to overdo it on basketball conditioning. Finding the right balance of challenging yourself, but not pushing yourself too hard is essential.
Breakthrough Basketball is your resource for drills, skill workouts, and athletic training.
We have a lot of great resources that can help you step up your game and your teams game. If you are looking to make yourself the best basketball player you can be, you should check out our Athletic Development Workout Program.
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7 Conditioning Drills for Basketball Players
The best basketball players not only have great shooting skills, but also have enough endurance to last the duration of the game.
If you're feeling fatigued in the second half of a game and start turning the ball over, it's time to take a look at your conditioning.
Basic conditioning drills for basketball players will build up their endurance with running or jumping. Another set of drills will hone in on their sport-specific skills and exercises to prepare players for the movements they will perform in games. These drills help athletes get accustomed to performing basketball skills (dribbling, shooting, etc.) while fatigued, which mimics second half playing time.
Basic Drill
Run sideline to sideline for one minute and keep track of how many times you cross the court. Rest for one minute.
Half Court Sprint
Starting at the baseline, sprint to the half court line and return to the baseline. Repeat 10 times.
Full Court Sprint
Starting at the baseline, sprint the full court to the opposite baseline. Touch the baseline and return to the starting baseline. Repeat five times.
Suicides
Starting at the baseline, run to the first free throw line, tap the line with your hand and run back to the baseline. Then run to the half court line. Tap and return to the baseline. Next run to the far free throw line. Tap and return to the baseline. Finally, run to the far baseline. Tap and return to the starting baseline.
Full Court Lay Up
Starting at the baseline, dribble to opposite basket and perform a right-handed lay up. Dribble to the opposite basket and perform a left-handed lay up. Repeat for two minutes.
Hopscotch—Ladder Drill
Start with both feet in the box of a rope ladder and jump forward so that the right foot lands outside the next box. Jump back into the next box with both feet, then to the next box with the left foot outside. This drill can also be done on a hopscotch pattern drawn with chalk on a sidewalk.
Chimney Jumps—Ladder Drill
Jump up and into each box with both feet, working on height and accuracy.
Pull your knees up towards your chest for each jump.
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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.
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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 assess your opponent and try to make your life as difficult 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.
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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.
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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 propose to 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!
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 end 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 top right diagram, 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!
Basket shooting technique 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 begins with the defender attacking the player who starts the drill with the ball.
2. The attacker uses feints and pacing 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 a 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 touchline 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 interfere in any way 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 various 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.
Hints:
• It is 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.
