How to train for basketball without a ball

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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 evaluate the opponent and try to complicate your life as much as possible.

Shoot the Shot

Do you remember the good old game "Around the World"? Sometimes it is called "Points", but that's not the point. Now we will try to add a hit percentage to this game. Also, we will add a couple of new points to it, the so-called "elbow spot".

In order to advance to the next point, you must make at least 3 out of 5 rolls. Naturally, if the level of your game (and especially your sniping skills) allows you to regularly shoot with a percentage higher than 60%, then increase the number of goals scored to 4 out of 5 from each point. Or up to 5 out of 5 from medium and 4 out of 5 from long range. Total: you have 18 points, 90 throws of which at least 54 must reach the goal. Challenge accepted?

Ball slaps and squeeze

Throw the ball up as if it had bounced off the ring after a bad throw. Jump up, grab the rebound and squeeze the ball as hard as you can with your hands. Imagine that you had difficulty getting this rebound and now they are trying to knock it out from you. Immediately after the rebound, rotate the ball around the body (at different heights): around the head, back, knees and calves. Repeat this exercise 10-20 times.

Figure 8's - with dribble and without dribble

Eight, the famous eight is back, now with dribbling. Do you remember how Petya Maravich taught us how to handle the ball? So, now we are doing the same thing, but using dribbling. For those who find it difficult to perform such dribbling - try to perform the exercise without it.

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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 suggest you do every time you enter the court. Believe me, the results will shock you! Of course, if you are a professional player, then these exercises will be familiar to you and will be given easily. However, who, if not you, should know about their usefulness. Join our VKontakte group: https://vk.com/uroki_basketbola - there are a lot of useful and interesting things.

And this is the end of the article, I wish you successful training and look forward to visiting this site!

Special exercises for teaching basketball technique

I offer a set of special exercises for teaching the technique of basketball elements. The exercises are aimed at developing the basic techniques in basketball, as well as developing speed and agility on the basketball court. We will divide these exercises for basketball into 2 categories:

The 1st category of exercises and relay races will be aimed at honing the most common techniques that are used in basketball.

The 2nd category of exercises will help you develop agility and speed on the court, you will move and think much faster when you master all the described maneuvers.

Basketball technique exercises:

• Stances and movements
• Catching and passing the ball
• Dribbling
• Double step
• Retrieving the ball
• Basketball Basic Move Video Training

Basketball speed drills:

• Super Shuttle
• Zigzag
• Shuttle with ball transfer
• Square

Exercises for basketball

While playing basketball, the player needs to constantly accelerate and quickly jerk in different directions at distances from 1 to 20 meters, the basketball court will not allow for more. So great results in the 100m do not always lead to the same success when trying to run into a fast break. Much more important will be the ability to quickly "switch" between running forward and backward, left and right.
Combining agility training with classic speed training will have a huge impact on your playing ability. As a result, you will not only be able to cover the distance from one ring to another much faster, but you will also be able to direct the remaining energy to perform other specific basketball elements, such as a jump, feint or throw.

Stands and movements

1. Jump rope in motion.
2. "Shuttle" run backwards.
3. "Fraction" in place, on signal - acceleration.
4. Tunnel relay (players stand in a column one at a time. Players take turns to crawl under the feet of the whole team).
5. Relay "Skiers" (standing on two sheets of paper, the player moves forward. Option: you can move by rearranging the sheets).
6. Relay "6-9-12" ("shuttle" run: odd players in the team arrange the cubes at a distance of 6, 9 and 12 m, even ones collect them).
7. Relay "Face to face" (move, standing facing the partner on his feet).
8. Relay "Cuttlefish" (movement in emphasis on the hands behind, the ball on the stomach).
9. "Kangaroo" relay (jumping on two legs to the conditional line, holding the ball with your feet, throwing into the ring, jumping back in the same position).
10. The outdoor game "Mirror" (move in pairs, one of which is the leader, in different ways, facing each other, and repeating all the actions of the leader).
11. Outdoor game "Pair leapfrog" (movement in pairs, jumping over the back of a leaning partner).
12. Outdoor game "Day and Night" (at the signal "Day!", the players perform basketball movements, at the signal "Night!" they freeze. Whoever moves is out of the game).

This game requires 2 people. From the start line to the conditional obstacle, move by jumping over each other. Then a turn and in the opposite direction.

Catching and passing the ball

1. Throw the ball up, clap in front of the chest (behind the back, in front of the chest and behind the back, push up, crouch, turn 360°) and catch the ball.
2. Hold the ball over your head, release it behind your back, turn around and catch it.
3. Legs apart, ball behind the back; with a rebound from the floor, move the ball under your feet forward.
4. Passing two balls on the spot and on the move in pairs.
5. Passing the ball while lying on the back of one of the partners.
6. Passing the ball at a short distance between partners at maximum pace.
7. Passing the ball in opposing columns.
8. Running in a circle in a clockwise direction, passing the ball to a neighbor; on a signal to change the direction of movement.
9. Passing the ball in motion in threes with a change of place (“eight”).
10. Passing the ball in threes with a screen 3 x 3, 4 x 4.
11. Pick Up Object Relay (toss the ball up and collect as many objects from the floor as possible).
12. Passed - sit down relay (the captain is located opposite his column and passes the ball to the players who must catch the ball, return it to the captain and sit down).
13. Outdoor game "Race of balls in a circle" (players are arranged in a circle, having previously calculated for "first-second", the balls are with the captains of the "first" and "second"; on a signal, the balls are passed to the players of their number until they hit the captain).
14. Outdoor game "Ball in the center" (players form a circle and pass the ball to each other; two drivers try to intercept the ball).
15. Mobile game "10 passes" (players are combined into two teams, each of which tries to make 10 passes in a row between its players, the second team tries to intercept the ball and start passing it between the players of its team).
16. The Shtander mobile game (the leader throws the ball up, calls any of the names of the players (at this time the players scatter), shouts: “Stop!”. The one whose name was called must catch the ball and, without leaving the spot, try to hit ball to a nearby player).
17. Simple drills for basketball without dribbles, turns with the ball, etc.

The simplest and at the same time reliable way of mastering the ball is considered to be catching the ball with two hands. The preparatory phase of the exercise for basketball goes like this: if the ball flies towards the player at chest or head level, you should stretch your arms towards the ball, with fingers and hands that are not tense, forming a kind of funnel, somewhat larger than the girth of the ball. The main phase: at the moment of contact with the ball, you need to grab it with your fingers, bringing your hands together, and bend your arms at the elbow joints, thereby pulling the ball to your chest. The final phase: after receiving the ball by the player, the body again moves slightly forward; the ball, sheltered from the opponent by spread elbows, is taken out in a position of readiness for subsequent actions.

Preparatory phase: the player extends his arm in such a way as to cross the flight path of the ball (the hand and fingers are not tense). The main phase: as soon as the ball touches the fingers, the hand must be taken back - down, as if continuing the flight of the ball (automated movement). Finishing phase: the ball must be supported with one hand, then firmly grasped with both hands so as to be ready to proceed immediately.

Ball Dribble - Basketball Exercises

1. With markers, hoops.
2. In place with a squat.
3. With one hand in an emphasis lying.
4. Jumping forward on one leg.
5. On the wall with one hand and alternately with both hands.
6. In pairs towards each other from the sidelines of the court, exchange balls in the center.
7. During the "shuttle" run.
8. In the direction indicated by the teacher's gesture, stop on signal.
9. With the pronunciation of the number that the teacher shows with his fingers.
10. In groups of 5-6 players within the 3-second zone, each trying to knock the ball away from the other player.
11. On the gymnastic bench.
12. Sitting on the gymnastic bench, moving forward.
13. While changing from a column of one to a column of four.
14. With transfer from behind, stop, continue dribbling.
15. Relay race.
16. "Snake" relay (driving the ball "snake" between pins in pairs, holding with free hands).
17. Train relay (the first player circles the ball around the post, comes back, the second one joins him, then they continue to dribble together, then three, etc.).
18. And the most mobile exercises for basketball are the well-known Salki with the ball dribbling ”(the driver with the ball tries to touch the players running away from him with his hand. The driver is forbidden to walk with the ball and throw the ball at the players).

High dribbling technique

Dribbling with a transfer behind the back

Dribbling is a technique that allows a player to move the ball around the court with a wide range of speeds and in any direction. The dribble allows you to get away from a tight defender, get the ball out from under the shield after a successful fight for the rebound and organize a swift counterattack. With the help of dribbling, you can put up a barrier to a partner or, finally, distract an opponent who is guarding a partner for a while, in order to then pass the ball to him for an attack.

In all other cases, dribbling should not be abused, so as not to reduce the speed of counterattacks and not disturb the rhythm of the game. The dribbling is carried out by successive soft pushes of the ball with one hand (or alternately right and left) down and forward somewhat away from the feet.

Double step

1. After a pass by an opponent.
2. While running nearby, take the ball from the teacher's hands, throw after a double step.
3. Dribbling, double step, passing the ball to a partner instead of throwing.
4. Throws into the ring in pairs, triplets, fours after a double step.
5. Passing in a pair of two balls in motion with a double step and a throw into the ring.
6. Dribbling, passing back to a partner who takes a double step and throws into the ring.
7. Team competition (players attack different rings after dribbling and double step, counting team hits aloud).

Double step and ring shot

Retrieve the ball

1. Passing the ball in a double jump, positioned on both sides of the backboard.
2. Matching balls in pairs (players try to pick up and throw the ball into the ring).
3. Outdoor game "Fight for the ball" (players stand in circles and pass the ball to each other. Several drivers move between circles and try to intercept the ball. The one who caught the ball announces a change of circles. The one who was left without a circle becomes the driver).
4. Outdoor game "Get rid of the ball" (players are united into two teams that stand on opposite sides of the area where the balls are located. The task of the players is to throw all the balls to the opponent's area).

Methodology for teaching the basic move in basketball to elementary school students

Exercise for the development of speed - Super Shuttle

- Starting position - on the front line under the ring
- Start moving to point "A" in a protective stance 2 - 901 and a quick jerk from “A” to “B”, we pay attention to minimizing the turnaround time
-From point “B” with an added step in a protective stance, we move to the starting position
-Jump and touch the shield (well, or to the ring).
-Again in a defensive stance, move to "C"
-Turn and jerk from "C" to "D"
-Additional step in a defensive stance, return to the starting position
-Jump and touch the shield or ring

Exercise for training - Zigzag

- Place 4 markers, it can be absolutely

any things: chips, balls, stones, etc.

The main thing is to spread them on the same line at

a distance of about 3 meters from each other
-Now stand in the middle between the first and

with the second cone, measure 3 meters to the side and

be sure to put another marker

(after that you will need to put 3 more markers).
- Perform a dash to the first marker - then

in a defensive stance move to the left - when you get to the marker

- step forward in a defensive stance to the right
-After the last marker, perform a short jerk (3-5 meters)

Such exercises for basketball as a zigzag must be performed 6-8 times, a break is the time until you reach the start.

Exercise - shuttle with the transfer of the ball

-So, we start the movement from the front line (START). The ring is on your left.
-Dash to point "A" and receive a pass from the coach (partner)
-Immediately give the pass back, turn around and dash to the end line "B"
-At point "B" jump out and touch the backboard, net or rings
-After landing, we run out to the perimeter again, we get a pass and return it back
-Again, a dash to the ring, a jump, we return to the coach, we receive a pass and now we don’t give it back
-Turn around and perform a quick dribbling to the ring and finish with a lay-up or dunk.

Exercise square - psychological training in basketball

These basketball exercises should be performed for 60-90 seconds. Then you can switch roles. For starters, 2-3 sets will be enough, and then move on to 4-6 sets with a 1-2 minute break. If you are training a group of players, then change them every 60 seconds.

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