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Basketball stations – Basketball drills for a pre-practice warm-up

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As a newbie coach, I skipped warm-ups and used half-speed two-ball dribbling drills as a warm-up for extra intense actions throughout coaching. After I moved to Sweden to educate an expert girls’s basketball workforce, the gamers had been married to their warm-ups and could not operate with out an prolonged warm-up interval. After I was coaching with the membership’s males’s workforce, I felt like greater than half of the coaching was a warm-up. I nodded, in a approach, with my workforce: we bought there earlier than our apply time and the gamers skipped for 5-10 minutes over the bleachers as a warm-up, then we did an train underneath -maximum on the bottom earlier than transferring on to our apply.

In our first recreation, our opponent spent 25 of the 30-minute allotted pre-game warm-up utilizing a basketball. Later within the season, I watched one other participant undergo an intensive pre-game plyometric warm-up. Whereas the Individuals criticize the European gamers for his or her defensive deficiencies, the defensive footwork of the Swedish gamers impressed me. We normally assume {that a} foreign-born participant with skillful footwork developed her footwork whereas enjoying soccer, however as I mirrored on my expertise as a coach overseas, it appeared like their routines went downhill. Pre-match and apply targeted on footwork and led to its growth.


The next season, as I used to be making ready for exercises and apply routines, I arrange a sequence of warm-ups to begin the apply: workouts to give attention to footwork and the power to leap. Coaching girls, the pre-practice soar and agility program is an try to extend efficiency and scale back damage, as researchers consider girls can scale back the danger of ACL damage by means of a small plyometric routine. .


I exploit three common warm-up routines: (1) soar rope (2) stations or (3) dynamic all-court warm-up (carioca, working again, leaping, side-leaping, excessive knees, kicking in buttocks and excessive / energy jumps). Our warm-up now lasts 10-Quarter-hour.

Heat-up stations

After we do our warm-up on the station, we do jogging, backpedaling and carioca. As we now have 10 gamers, we work in pairs. Our aim is to show the fast adjustments of path and the velocity of step one.

Station 1: Mirror Drill (15 seconds on, 15 seconds off, 15 seconds on)

We educate most of our stance and defensive strikes on the ball by means of this drill and later within the 1v1 drills. The gamers face one another and one participant begins because the attacker and one because the defender. The attacking participant leads, transferring sideways, and the defensive participant tries to remain head to head. The attacker’s aim is to create house in between, whereas the defender tries to remain inside the width of the attacker’s physique.

Station 2: Mikan drill

The primary participant continues for 30 seconds, then the second participant continues. Drill is practising crocheting. Begin underneath the basket and step out with the left foot on the correct facet to shoot with the correct hand; catch the ball from the online, retaining the ball over your shoulders and step to the left facet of the rim along with your proper foot, pulling along with your left hand. Keep on.

Station 3: Soar squats

Crouch down and soar as excessive as attainable, swinging your arms excessive within the air. Concentrate on a gentle touchdown in order that they land correctly from a vertical soar and take up the pressure of the influence of their leg muscle mass, not simply the quads and knee joint. Half-squat squat, decrease thighs parallel to the ground earlier than leaping.


Station 4: X-Lay-ups

Do as many lay-ups in 30 seconds, then swap. Begin with an elbow, dribble and try a layup. Bounce and run to the opposite elbow; dribble and try a layup on the opposite facet. Proceed for 30 seconds.

Station 5: Accomplice taking pictures

Participant 1 passes to participant 2 and finishes. P2 catches, shoots and follows his shot. P1 contests the shot and strikes, constantly transferring and claiming the ball. P2 passes to P1 and contests the shot. Companions shoot for a minute.

Station 6: McHale train

The left hand constantly rocks the ball in opposition to the backboard whereas the correct hand catches the online (edge). Do six and go to the correct facet. The best hand rocks the ball in opposition to the backboard whereas the left hand catches the online (the ledge). Repeat on the left facet for a complete of 18 suggestions. Change accomplice.

Station 7: T-Drill with 2-ball dribble

Arrange the T-Drill with cones 5-7 toes aside in a T-shape. Begin on the base of the T and dash ahead whereas dribbling two balls. Mix to the left cone, then to the correct cone and eventually to the intersection. Return the pedal to the bottom of T. Go thrice and switch. The opposite participant practices stationary two-ball workouts whereas resting.

These fast drills present a fast warm-up that requires minimal instruction and ensures gamers are sweating. Our aim is to finish the workouts rapidly: gamers dash from station to station and practice intensely in every train. The nice and cozy-up focuses on ball management (6 and seven), fast adjustments of path (1 and seven), leaping (3 and 6) and taking pictures (2, 4 and 5), one coaching number of abilities in a brief time period. time.



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