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• Drills 91-105 of 130

Conditioning

3 on 2

Two players set up for defense in each key. 1 player has the ball in the center all of the other players line up at half court- outlets – both sides the player with the ball passes to a player on one side. The player who receives the pass moves the ball to the middle and the player who passed it fills the side vacated by the player she passes to. the player on the opposite side who did not receive the pass fills the lane on her side. They then play 3 on 2. If the offense scores who ever scored passes the ball to a middle outlet who takes the ball to the middle of the court the passer takes the lane vacated by the receiver and the drill continues. If a defensive player gets a rebound off a missed shot she passes the ball to an outlet and the drill continues as before. Defenders can be rotated out by the coach, or they can play defense until they get a rebound and become offensive players. With beginners we rotate them out. After they have some experience they remain defense until they get a rebound.

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3 on 2 Sprints

Players line up for full-court movement as if they are preparing
For a 5-man weave. The middle player is the ball-handler. The players to the left
and right of the ball are the defenders.

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4 CORNERS

Place 2 players on each corner of a half court. We`ll start with making lay-ups from the Right side.
The object of this drill is to have all players involved in one type of activity at all times(passing,making the layup,running,rebounding or catching).

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40-39

Make 40 combined lay-ups in 2 minutes

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Fast for Two

Too often players miss fast break lay-ups. A simple drill to practice fast break lay-ups is my Fast for Two drill. It is done on a full court, but if a half court is all that is available, then don’t worry about it.

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Figure 8’s

Player line-up single file, along the baseline. Fade away from the court. First player starts from the right corner and back-peddles as fast as possible to mid-court. Second player follows with a 10 foot separation, third player 10 feet later and so on. At mid court the player slides as fast as possible across court to other side of half court. There the player back-peddles to far corner, then slides back across to other corner. Player then runs forward as fast as possible to mid-court, slides across, runs forward, slides across, until at starting point. (Creating a Figure 8 around the court).

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Fire Drill #2

Players in line along sideline and follow commands yelled out by coach. commands consist of foot fires (rapid pumping of legs on balls of feet), down (lie face down and then quickly back on feet), jump(jump left arm and leg up, right arm and leg up in exaggerated lay-up motion), sprint(cross court and back) and jog (around court perimeter).

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Firedrill

This is one of the mentally toughest drills we run. This is a three on three game with one team taking the ball out of bounds as if a basket had just been scored. The 3 defenders play full-court pressure and attempt to deny all inbounds passes. What makes this game different is that we allow no dribbles. Most pressure defenses can be effectively broken down with quick passes and the dribble. However this teaches players to rely on one or two good dribblers.

This drill emphasizes moving without the ball, because without good hard cuts and sharp passes down the court, you can never get in a position to score. We also restrict lob passes over the top of any defender as well. This forces the offensive players to make hard L or V cuts to get open. A dribble or lob pass is considered a turnover and the ball is dropped in place, and the defending team immediately trys to score, by the pass in the other direction.

We play to the first 3 man team to score two baskets. Simple enough, however the losers must stay on the court and defend a fresh offensive team. If a team plays poor defense they may be on the court for several minutes making it that much more difficult to score when they do get the ball.

Fouls are whistled by the assistant coach, or manager, and play is initiated with an inbounds pass closest to the point of the foul.

There are very few drills that will condition your players like this one. It is called the Fire Drill because your legs are usually burning after a few minutes of this high physically intensive drill.

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Rollerball

Start 1 line on the baseline, in the corner. Player 1 rolls the ball hard out towards the opposite end, with player 2 sprinting hard after the loose ball. He must pick it up with 2 hands for control, get his eyes up to see the floor, and go hard at the basket for a lay up. Player 1 must trail hard, because he must be available as a trailer option of player 2 cannot control the ball for his own layup, and to get the rebound out of the net before it touches the floor. Switch roles coming back the opposite way.

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Smackdown Drill

Put a player in each corner of the court. Players in opposite corners are on the same team. Bounce the ball at mid court. The players can leave their posts when the ball hits the ground. The team to gain position of the loose ball becomes the offensive team the other team is on defense. What will follow will a full court match-up completing when one team scores. Loosing team does 50 crunches or 10 pushups.

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Tea Shuffle

It is a shuffle that helps the defense get in shape, and also get use to the defensive shuffle.

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The Birch

This drill really works on the player’s endurance and speed and helps to show you the players that really are willing to work and the ones who are not.

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KANGAROO JUMP DRILL

• The player takes one step with her right leg, jumps, and comes down using her right leg only.
• While her right leg is on the floor, the player steps with her left leg and jumps, coming down on her left leg only.
• The player should repeat the drill ten times and should then complete three sets of ten repetitions.

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STEP-OVER JUMP DRILL

• The player moves toward her right, stepping over with her left leg.
• The player brings her feet together and jumps.
• As she hits the floor, the player begins to move to the left, stepping over with her right leg.
• The player brings her feet together and jumps.
• The player zigzags the court as she continues in this fashion.
• The player should repeat the drill ten times and should then complete three sets of ten repetitions.

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POWER MOVE JUMP DRILL

• The player faces the backboard and stands one foot away from it. The player jumps with both feet and touches the bacboard with both hands.
• After she hits the floor, the player sidesteps with her inside leg to the other side of the rim.
• The player brings her legs together and jumps from the other side of the rim.
• The player should repeat the drill ten times and should then complete three sets of ten repetitions.

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