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• Drills 106-120 of 130

Conditioning

5 Spot Conditioning Drill

Players shoot jump shots at five different spots on the floor. In between each shot they sprint and defensive slide.

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51 Seconds

Players must line up on the baseline and go the length of the floor and back five times in 51 seconds.

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55

This is a very tough conditioning drill. It looks much easier to accomplish than it is.

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Animal

4 groups of 3 players. 1 group plays against another full court.

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Five Balls Full Court Drill

we have one player with a ball under the basket on the baseline with another player at his left side who is the first runner , at the right side you put the outlet men on the sideline +/- free throw line.. These are the three players who are starting the drill.

You put two players with a ball on the other baseline and two other players with a ball on the baseline behind the two starters. The other players are outlet players on the sideline at the free throw line.

the first player gives the ball to the right outlet man and is running a weave behind him ; the left runner is sprinting to the other basket and receives a good pass from the outlet man en scores a lay-up (the lay-upper always becomes outlet man) ; now the outlet man runs to the left side of the court and receives a pass from the left baseline man and shoots while the first passer receives the ball from the right passer on the other baseline and he also shoots.

The left-baseline passer takes the rebound and gives the ball to the outlet at the right sideline and the right passer is now the runner for the lay-up and the other two are completing the weave to get the ball for a good shot.

Now we are in a continuous drill.

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Foul Shot Conditioning

This drill is an excellent way to teach discipline, foul shooting under pressure, and when very tired.

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Free Throws Tired

When you are ready to have your players practice their Free Throw shooting, have them shoot 5 each, rotating around the key, but with one catch, the player that is going to shoot next is jumping rope. Not casually jumping rope but speed jumping. This helps to simulate game situation when they get to the line and they are tired.

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Full Court Taps

Continuous Full Court Taps for 1 Minute.

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Full Court Tip Drill

This is a full court conditioning drill that encourages players to get up and down the court.

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Three Down Shooting

This drill can be used anytime during practice. We use it at the end of a practice as a shooting and conditioning drill.
The drill begins with 3 players on each baseline and three players at the half court line. The players on the end lines each have a basketball. On the coach’s whistle the players at half court sprint toward one baseline. When they reach the three point arc they call for the ball. The player on the endline makes a good chest or bounce pass to the player opposite her. The player receiving the ball can pull up for a three point shot or move to the basket for a layup or a fifteen foot jump shot.
The player who passes the ball sprints down court and receives a pass at the opposite three point arc. The drill continues for one minute. The object is to score a certain number of points which are predetermined by the coach. If enough points are scored then the drill can end.

Scoring is determined by the following:
3 points if basket is made from outside the 3 point arc.
2 points if made from three point line in to the broken circle area.
1 point if made from broken circle to backboard (lay-up)

Our goal is usually 60+ points in a minute.

The players will like this drill because it is competitive. they don’t mind the running because they are concentrating on the pass and shot.

Note: The shooter must rebound her own shot and then get to the baseline and be ready to pass to the next shooter who will be coming down the court.

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Turn About

This drill is used to build up conditioning for a game while making the players practice different fundamentals.

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Two ball drill

Place three players at each basket. One player is the shooter and stands in front of and facing the basket. The other two players are his rebounders and one stands on each side of the basket as if rebounding a foul shot..

Each rebounder has a ball and places the ball on the floor in front of him. This is a one minute drill. On the coaches signal, the shooter picks up a ball and shoots a layup. The player on that side rebounds and places the ball back on the floor as the shooter picks up the ball on the other side and shoots a layup from that side. The shooter continues for the full minute keeping count of shots made.

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Two minute post passing

This is a full Court lay-up drill. Set four players on the court one on each of the elbows. Have the two one the right side of the court face one basket and have the two on the left side of the court face the other basket. Have the remaining players split up into two groups under each basket.

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Upper Arm Strengthening

This is to teach the proper form for a shot or an overhead pass to young girls.

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JUMPING ROPE

• Introduction
  Many believe that jumping rope is the best overall athletic conditioner. It is very benefitial to basketball players in that it aids greatly in their development of agility, hand-foot coordination, rhythm, and balance.
  

  A jumprope program improves physical condition and develops strength, endurance, and stamina in the legs, which is so vital to the complete basketball player. The forearm, arm, and chest muscles are olso greatly affected by jumping rope.

• Measuring the rope
  The length of the rope is important and varies according to each individual’s height. To determine rope length, the player should stand in the middle of the loop of the rope with her feet together and stretch the ends of the rope to her armpits. Note hoaever, that a weighted rope requires a shorter length. Using the same technique, the handles of a weighted rope should stretch to just under the player’s chest.
• Turning the rope
  When turning the rope, the upper arms are held close to the body. The forearms are held down and out at a forty-five degree angle with the hands 20-25 centimeters from the hips. The hands and wrists should do most of the work in turning the rope, and should circumscribe a circle of 15 to 20 centimeters in diameter. The arm movement should be cut down as much as possible.
  To start the rope in motion, the player places the loop of the rope behind her heels with her arms extended out in front. She brings her hands down and back for the first turn of the rope. She swings the rope over her head and then under both her feet. The jump should be just high enough for the rope to pass under her feet.
• Jump rope terminology
  – Single bounce: The player bounces only once to each turn of the rope, with both feet together.
  – Heel-toe: The player bounces once to each turn of the rope, alternating her right and left feet so that the heel and toe of opposite feet make contact with the ground at the same time.
  – Single speed bounce: The player performs single bounces at a rapid pace.
  – One foot single bounce: The player bounces once to each turn of the rope, using only one foot at a time, alternating between her right and left feet. She counts and jumps once with her right foot and once with her left foot, then she counts and jumps twice with her right foot and twice with her left foot. The player continues this method of counting up to ten with each foot.
  – Spread: The player moves her feet forward and backward alternately: the right foot forward and the left foot back on the first turn of the rope, and the left foot forward and the right foot back on the second turn of the rope, and so on.
  – Straddle: The player starts with her feet together on the one count or on the first turn. She spreads her feet apart sideways 15 to 20 centimeters on the two count or the second turn, and she places her feet together on the three count or on the third turn, and so on.
  – Straddle X: The player uses a single bounce on the first turn. On the second turn she crosses the right leg over the left leg, then she uncrosses her legs. On the third turn she crosses the left leg over the right leg, and so on.
  – Crossover: The player bounces with her feet together on the first turn and on the second turn she crosses her arms at the elbows on the downward swing of the rope, jumping through the loop of the rope formed in front of her body. The player uncrosses her arms on the next downward swing of the rope. The crisscrossings are done with a bounce in between the crisscrosses, if so desired, and with the right and left arms alternating as the top arm of the crisscrosses.
  – Double jump: The player makes a single bounce with her feet together while making two turns of the rope. She bends at the waist and speeds up the rope with wrist rotation.
  – Speed single: The player makes a single bounce with one turn of the rope done at a fast pace.
  – Alternate jump: The player runs in place while hitting one fast bounce for every tirn of the rope. She lands on the balls of her feet and flexes her lower leg to form a ninety degree angle with the back of her thigh. She may run in place with her knees up or down. Running with the knees up develops the quadriceps and running with the knees down works the hamstring muscles.
  – Jump through the rope: The player doubles the rope and holds it taut at arm’s length, with her arms shoulder width apart. The player jumps forward through the rope, jusing a kangaroo jump (bringing her knees to her chest). There should be no rests or pauses between jumps.
  – Triple turn: The player bounces high once and tries to turn the rope three times before the second bounce. She should concentrate on developing a higher jump and more rapid wrist action.
  – Jump square: The player jumps in a pattern that circumscribes a square.
  – Front and back: The player bounces with her feet together, alternating jumping forward and backward. She should concentrate on swinging her hips forward and backward as well.
  – Side to side: The player bounces with her feet together and jumps from side to side. Again, she should concentrate on swinging her hips.
  – Two right, two left: The player bounces once to each turn of the rope, twice on her right foot, then twice on her laft foot. She continues this pattern and constantly tries to increase her speed.
  – Hula hoop: The player bounces through the rope on her first turn with her feet together. When the bounceis completed, she brings her hands together and swings the rope on the right side of her body as she bounces again. She moves her hends apart at the top of the swing and again bounces through the rope with her feet together. When this bounce is completed, she brings her hands together and swings the rope on the left side of her body as she bounces again. She continues this pattern as she builds speed and agility.

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