Sample training sessions for basketball. Exercises in passes and possession of the ball. Running with resistance

Introduction

Fans have no doubt: basketball is the best ball game. At the same time, it is very complex. You can't just take the ball and immediately become LeBron James. In terms of the intensity of loads, basketball surpasses all other team sports, with the exception, perhaps, of hockey. Football nervously smokes aside. Volleyball - and even more so. To raise a good basketball player from a child, you will have to pay attention to several important factors at once. And none of them should be underestimated.

1) Physical training. Everything is extremely important in basketball - speed, flexibility, jumping ability, endurance, ordinary physical strength. Of course, all this needs a balance, skills will have to be developed evenly. At the same time - hard! If a player seriously sags in at least one component, he immediately becomes a weak link. And any other talents will not always help him compensate for the obvious disadvantages.

2) Knowledge of the basics of the game. Basketball, like tennis, is chess in motion. It has complex rules, and you need to thoroughly understand what exactly and how to do on the site in order to succeed.

3) Theory. Interaction with partners is one of the main keys to victory. And good tactics can always beat anyone, the highest personal skill. A child from the first training should understand that just going under the ring is not always the optimal development of an attack. And the better he will move the ball with the help of teammates, the higher the chances of success.

4) Technique. This is where any sport starts. Even in running 100 meters, it is important to set the correct frequency and stride length. What can we say about game types. Before explaining to the child the difference between pick and roll and pick and pop and how to counteract in zone defense, you need to ensure that he intuitively dribbles the ball correctly, masters the basics of dribbling, can give a blind pass and mastered the perfect technique of shooting around the ring .

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Perhaps, it is with this that all basic basketball training begins. I already talked about the rules of #ProstoProSport. How to pump physical data is not a problem to find out (in fact, there is not much difference with what exercises to develop speed, jumping ability and flexibility - at least for basketball, at least for gymnastics). Let's leave the basics of theory and tactics for later - this is a separate, large layer of basketball science. After all, the main thing with which to start training in basketball is precisely mastering the technique.

What will we start.

Four Pillars

Ultimately, all the basics of basketball technique come down to handling the ball. Let's highlight the main aspects:

1) maintaining

2) transmission

Here you can add one more item:

4) footwork

About the throwing technique #ProstoProSport already too. But what exercises are better to pump the rest of the “skills”? Of course, there are a great many of them. We will highlight only the most important ones. Let's make our outline of basketball training. And for this we use the lessons of "School 2.0" - the project of the President of the RFB Andrey Kirilenko (who forgot - our most successful player in the NBA).

I. Warm up

Any workout starts with a warm-up. Every child (and not only a child) should learn simple exercises. Including:

1) Shoulder warm-up. Stand up straight and stretch your arms out to the sides. Make circular movements with straight arms 10 times forward, then 10 times back.

2) Warm up the pelvis. Put your hands on your waist, feet shoulder-width apart. Perform rotations in the hip joint, as if twisting a hoop, 10 times in each direction.

3) Warm up the back. Bend your elbows and press to your chest, feet shoulder-width apart. Do rotations in the lower back 5-10 times in each direction.

4) Warm up the knees. Stand up straight, feet together. Squat down a bit and put your hands on your knees. Then perform rotational movements with your knees, helping yourself with your hands. Do 10 times in each direction.

5) Ankle warm-up. Put your hands on your belt. Place one foot on the toe slightly behind you. Resting on your toes, do 10 rotations in the ankle joint in each direction, then change legs.

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6) Squats. At the end, do 5 deep squats, keeping your heels on the floor and stretching your arms in front of you.

II. Footwork

You need to learn how to "glue" your feet to the parquet. Otherwise, any extra movement will lead to a violation of the rules (usually a run). Here are a few elementary exercises that train the desired skill.

1) The exercise is performed on the spot. Make yourself an auto-pass (pass from the backboard), catch the ball in two hands and at the same time make a two-foot jump into a basketball stance.

2) Determine the supporting leg and perform turns on this leg forward and backward.

3) Imitate the following sequence of actions: take the ball in your hands, being completely in the air; land on both (!) legs at the same time; make turns around the same (!) leg.

4) Repeat the exercise 10 times: 5 times turns on the right leg and 5 times on the left.

III. Doing

Learning to dribble. Without this, nowhere. In basketball, nothing is more important than a dribble (well, except for the shot). A good player must be able to dribble the ball without focusing on it. At the same time, always feel the "projectile" under control and protect it from the opponent's hands.

A few basic exercises that will help develop the desired skill:

1) Stand up and hit the ball off the floor first with one hand, then with the other. The fingers are spread apart. Then repeat the exercise, moving forward and alternating arms.

2) Hit the ball off the floor first while standing, then sitting and lying down. Do not stop dribbling when changing position.

3) Hit the ball, moving forward, turning left and right, speeding up and slowing down. Draw a line and dribble along it.

4) Hit the ball by moving forward and turning in different directions by 90 or 180 degrees. Dribble with varying stride length.

If we train a team, it is useful to use exercises for two players at once. Below are some examples.

1) Two basketball players stand opposite each other. One dribbles the ball, and the second repeats exactly its movements.

2) one player catches up with the other without stopping the dribbling.

3) one player dribbles the ball, the second seeks to pick up the ball.

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In fact, there are many more drills to improve your dribbling. You can arrange "snakes" (running past the cones), "eights", simple runs around the perimeter of the hall or obliquely. Quite elementary - an exercise called "saw", when the ball is simply thrown from right to left with different hands.

If the player has already mastered the basics, it is possible to complicate tasks in tricky but effective ways. For example, repeat exercises not with a basketball, but with a tennis or at least a handball. Or practice dribbling with a basketball, but ... stuffed in a plastic bag. So, for example, the best dribblers of the modern NBA honed their skills - Kyrie Irving, Steph Curry, Russell Westbrook.

IV. Broadcast

Another important element! Again - consider the most basic exercises that will help to seriously improve it.

1) Throw the ball into the wall at an equal height from different distances and catch it.

2) Throw the ball at the wall, turn around and catch it.

3) Throw the ball at the wall, taking steps in one direction or the other.

4) Run past the wall, throwing the ball at it some distance in front of you and catching it.

5) Sit down, throw the ball from this position and catch it.

6) Lie on your stomach, throw the ball at the wall and catch it. Then do this exercise while lying on your back.

7) Sit down and throw the ball into the floor so that it bounces against the wall, and then, hitting the floor, returns to your hands.

8) Stand up and throw the ball at the wall with acceleration. Try to complete the maximum number of transfers in a certain time (for example, per minute).

9) Stand up and throw the ball at the wall in different ways: with one hand, over the shoulder, from below, between the legs, facing the wall, and then with your back. After that, do the same, only throw the ball so that it bounces off the floor.

10) Pick up two balls. Throw them at the wall in turn, beating them on the floor. Try to do it as quickly as possible.

In general, you can comprehend the basics of the game of basketball in different ways. Children's training, for example, can go like this: the participants become a circle, in the center of which stands one player with the ball. He, at his discretion, gives a pass to any partner, after which the one who received the ball runs to the center himself, and the one who gave the pass moves to his place. A new pass follows, and the cycle repeats. The faster, the merrier and the better.

The main thing in this mess is not to get confused. However ... Why are we talking only about children? Adults will also appreciate this game!

Summary

Of course, it is impossible to give all examples of effective exercises in one article. Basketball is too versatile a sport, and many skills will need to be developed, from acceleration to shuttle running, the ability to move backwards in a semi-squat (basic body position in defense) and hand movement (which is important in interception).

But in any case, the base is important and what then falls on it. The foundation for a good basketball game lies in the above. You need to be able to dribble, make a pass, learn to throw and feel your partners. Everything else will follow. The basics of tactics and strategy are best learned when you have the tools to execute them.

Physics can be improved separately (usually they do not devote game training to it). And how to improve the skill of handling the ball, we told in general terms. Try it. Believe me - two or three months of regular classes will not pass without a trace. And you will definitely see the result!

Let's divide all the exercises into three groups - throws, dribbling and special physical training. Unfortunately, it is impossible to train a pass (pass) individually.

How to improve your basketball shot

From close range, we throw almost from the trapezoid. First we throw 10 times from each point, then we move back one step and again 10 throws.

Throws with a change of point, medium distance. The sequence is next. Throw from point 1, rebound, dribble, throw from point 7, rebound, dribble, throw from point 1. Repeat 10 times. Then repeat the same thing, but points 6 and 2, and then 3 and 4.

Starting position - ball in hand, ready to throw. We make a feint for a throw, deceiving an imaginary defender. Then we hit the ball on the floor, move a little and make a throw.

Dribbling the ball from the center of the field, a sharp stop and throw.

Playing with an imaginary opponent. Throw, then rebound, then throw again. In case of hit, dribble from the ring, feint and throw. One point is awarded for a hit, two (or three) points for an imaginary opponent. Play up to a certain number of points or until you win.

How to improve dribbling in basketball

Stand up, feet slightly wider than shoulders, the ball in your hands behind your back. Move the ball forward by hitting the floor under your feet.

Dribbling the ball with a change in speed and direction of movement.

Dribbling the ball without moving forward, but with squats.

Dribbling the ball with one hand while lying down.

Dribbling the ball forward while jumping on one foot.

Dribbling the ball during the "shuttle" run.

Dribbling with a transfer behind the back.

Dribbling the ball between the legs.

Dribbling with changing hands.

Dribbling the ball blindfolded.

How to increase jump in basketball

Jumping on an obstacle. This can be any obstacle, such as a hard bench or spectator stand. But you need to do such a jump very carefully and with concentration - otherwise there is a risk of falling and getting injured. This exercise develops not only jumping ability, but also the ability to control your body during the jump, which is very important when playing basketball.

The so-called "jump in depth". Get up on a raised platform, then jump down to the floor and then the maximum jump up! Super exercise! Be sure to do a warm-up before him (especially the knees) and do not increase the load dramatically (the number of jumps and the height of the obstacle).

Multiple jumps over a low obstacle. Put something small on the ground (a basketball will do) and jump over it left and right, then back and forth. Jump until your legs start to fall off)) An excellent exercise for a basketball player, in the game you often have to make repeated jumps (for example, in a fight under the basket) and this exercise perfectly pumps the skill.

Don't neglect jump rope. A speed rope would be preferable to a regular one.

Jump up from a substep. This is a typical basketball drill that is used quite often in the game.

Jumping over obstacles moving forward. Obstacles can be imaginary, the main thing is to push off with both legs at the same time and jump forward and up several times. Ideally, to the middle of the site, we return back with a light run and repeat the exercise.

Jumping out of a squat. Emphasis crouching, and then the most sharp jumping up.

Jump up from a place only due to the calf muscles, the knees bend just a little.

And in conclusion, we note the exercises with weights. The main ones for a basketball player are squats and lunges. If there is trouble with weights, then you can train without them, but then the number of repetitions will increase many times over.

Any sport is a combination of many factors, and basketball is no exception. It’s not enough to have good ball possession, you also need to be in excellent physical shape. We've rounded up 16 of the best basketball coaches in the industry. Today they will share with you their little secrets for producing champions. A nice bonus is that their advice, in addition to directly transferring to the game of basketball, also builds muscles and burns excess fat. So learn, learn and use.

Speed

Jonas Sahratian

University of North Carolina

To make his team's players the fastest on the field, Jonas forces them to accelerate with resistance. Ideally, this requires a special harness, but the exercise can be performed with a regular towel. Throw the rolled towel over your waistband and ask your partner or coach to hold on to the ends of the towel. Now turn your back to him and, overcoming his resistance, runs 15-30 meters. Rest 30 seconds and repeat. Do five such accelerations, after which one more, but without resistance.

Coordination

Mike Malone

University of Kentucky

The Wildcats varsity team dominates the court with a special warm-up exercise, the overhead squat. According to the coach, this exercise adds power to the players in jumping and coordination in movements. Take the looped shock absorber in your hands and stand on it with your feet, placing your feet slightly wider than your shoulders. Now squeeze the shock absorber over your head with straight arms. Keeping your arms and lower back straight, squat until your thighs are parallel to the floor. Come back powerfully to the starting position and repeat. Do two to three sets of 6-10 reps of this exercise before each game.

Flexibility

Charlie Melton

Baylor University

Basketball is in many ways a game of range. The further you can stretch this or that limb without hurting yourself, the greater the distance you will control. Bears develop this quality by regularly performing the Spiderman Gait, an exercise that develops lower limb mobility. First, stand upright lying down. Now take a big step forward with your right foot and place your right foot to the right of your right hand. Hold this position for a couple of seconds, then bend your arms and try to touch the floor with your elbows, chest, or at least the tip of your nose. Return to the starting position, take a step forward with your left foot and repeat the stretch. In total, you need to do 8-10 repetitions for each leg.

Agility

Ryan Cabiles

Syracuse University

A good basketball player not only accurately throws the ball and jumps well, but also moves accurately around the court, responding in time to a changing game situation. The ability to move quickly is associated not so much with speed qualities, but with the correct calculation of movements and error-free timing. To improve these qualities, the coach of the Orange team (University of Kentucky) came up with the following exercise. Place an empty basket directly under the ring. Distribute five cones along the three-point line and place a tennis ball on each of them. The exercise starts at the basket. The player needs to quickly run to the rightmost cone, pick up the ball, return to the basket and throw the ball into it. Then rush to the next cone and immediately return to the basket. The approach is considered completed when all five balls are placed in the basket. In total, you need to do 8-10 such approaches per workout, periodically changing which cone you run to first. Rest between sets - 30-45 seconds.

Strength Endurance

Scott Hettenback

University of Wisconsin

To develop the stamina required for a player to defend under the hoop, the Badgers coach uses a drill called the Terror Triangle. To do this, you will need a shock absorber with handles. Grasp the handlebars and step on the center of the shock absorber with your feet hip-width apart. Spread your arms to the sides and, holding them at shoulder level, take 10 side steps to the right, and then 10 steps to the left. Repeat five times and you'll do one set. In total, you need to perform five approaches with a rest of one minute between them.

Speed-strength training

Andrea Hadi

University of Kansas

Real power comes from movements performed in a fast, explosive manner. That is why speed-strength exercises are often included in the training programs of serious basketball players. The brightest representative - dumbbell snatch with one hand - is the basis of training for the University of Kansas Jayhawks team. Place your feet hip-width apart, take the dumbbell in your right hand and lower it down in front of you. Bend over quickly, lowering the dumbbell just below knee level. Now powerfully straighten the body, move the pelvis forward and shrug the shoulder of the working leg. Throw the dumbbell up and, sitting down in time, catch it on a straight arm. Do four sets of three reps for each arm.

Strong legs

Tim Beltz

University of Pittsburgh

There is no better leg exercise than squats. But for tall basketball players, squatting with a barbell on their back is extremely uncomfortable and quite traumatic. The coach of the Pittsburgh team recommends that all basketball players do Zercher squats. The lower center of gravity allows for better lower back control and less stress on the knees. Place the barbell on the supports of the power rack, located at the height of the solar plexus. With the bar on your elbows, take the barbell off the racks, step back and place your feet shoulder-width apart. Pressing the bar towards you, lower yourself into a deep squat so that your elbows fit between your knees. With a powerful movement, return to the starting position and repeat. Do three sets of five reps, resting two minutes between sets.

soft landing

Bob Aleyo

University of North Carolina

The higher you jump, the harder you have to land. Therefore, strong knees and thigh muscles are essential for playing basketball safely. To protect their knees from injury, Wolfpack players do the Eccentric Platform Steps exercise. Stand on the platform with your right foot, keep your left behind you in weight. Stretch your hands forward. Now slowly, counting to ten, lower yourself to the floor, gently placing the foot of your left foot on the ground. Return to starting point and repeat. Do 12 reps, then switch legs and continue.

Reaction speed

Travis Knight

Gonzaga University

In team sports, in many ways it is the developed reaction that separates the winner from the loser. The Bulldogs team has their own secret scheme for training reaction and mindfulness at the same time. To complete it, you will need ten tennis balls. On half of them you need to write large “P”, and on the remaining half - “L”. All the balls must be placed in the basket and now, without looking, take the ball and throw it at the wall. Balls with the letter P must be caught only with the right hand, and balls with the letter L - with the left. After you make five mistakes in a row, do ten push-ups. The exercise ends when you have 50 penalty push-ups.

Prepare for the unexpected

Curtis Turner

Vanderbilt University

Local Commodores team players prepare for unknown game situations with the Map exercise. The coach gives the players a map of the site, each segment of which means the completion of a certain task. Make yourself exactly the same. Think of five tasks: for example, squats, push-ups, jump-ups, and shuttle runs, and place these tasks, like stations in a circuit training, at a distance of 100 meters from each other. Determine for each task a specific number of repetitions - difficult, but doable. Complete all tasks as quickly as possible in random order two or three times in a row. Such a workout should ideally be done only once a week.

Coordination warm-up

Mike Curtis

University of Virginia

One 2011 study found that a well-executed dynamic warm-up had a positive effect on jump height. Therefore, the players of the Cavaliers team perform the so-called multidirectional lunge before the game and training. Place your feet hip-width apart, pick up a medicine ball and hold it in front of your chest - this is the starting position. Now do three lunges with your left foot: forward-back, then back-back, and then lunge forward and to the right diagonally, turning the body and pelvis in the direction of movement. Return to the starting position and repeat the same thing with your right foot - you will get one repetition. Do one or two sets of 2-4 reps.

strong core

Chris West

University of Connecticut

To make his players strong and unshakable on the court, West does the so-called one-arm press on the block with the guys, kneeling. This exercise not only loads the entire shoulder girdle well, but also perfectly strengthens the core. To perform it, attach the D-Handle to a pulley set at waist level. Take the hilt in your right hand, walk a couple of steps forward and kneel. Stretch your left arm forward, bend your right arm and hold the handle at shoulder level. Now, without turning your body, squeeze the handle forward so that it touches the palm of your left hand. Return to the starting position under control and repeat. After doing all the repetitions, rest a little and change your hand. Do at least two sets of ten reps for each arm.

Running warm-up

Janey Jackson

Indiana University

The Hoosiers team performs a generally traditional, but not less effective running warm-up before training. Periodically, this exercise is performed before and after training. As a result, the team's players are considered among the most resilient in their division. So, stand on the edge of the platform. Run forward to its end. Now come back, but run backwards. Run forward again, lifting your knees high. Come back forward again. Again, run forward, do overlaps with your legs at each step - try to touch your buttocks with your heel. Returning to the starting point in the same manner as before, side step right shoulder forward, then side step left shoulder forward, and finally sprint to the end of the area. Come back each time. As a warm-up, this exercise can be done only once. For endurance training or fat burning, you can repeat all 2-4 times.

Strong ankles

Andy Wiegel

University of Alabama

The next time you watch basketball, try not to look at the ball, but at the feet of the players. During the game, they run, jump, and also perform a maneuver called "jop" - this is a jump with repulsion with both legs and landing on one. The foot of the leg on which you have to land is oh, how not sweet, because you have to take a considerable blow. The Tide team uses a multi-directional jop to practice this jump and strengthen the ankles. Put your feet together and slightly bend them at the knees. Jump forward 30 cm and land on your right foot. Jump back due to the push of your right leg and land in the starting position, connecting your legs again. Repeat the forward jump, but land on your left foot. Now do a jump to the right and back in the same manner, and then a jump to the left. Do two sets of four jumps in each direction as a warm-up. If it's too easy for you, you can take a medicine ball and, holding it in front of your chest, do four sets of four jumps in each direction.

high jump

Jimmy Price

University of Illinois

Other things being equal, the one who jumps higher than the others has an undeniable advantage on the court. That's why the Fighting Illini team loves to do bungee jumps to increase vertical jump performance. You will need a shock absorber with handles and a very heavy dumbbell. Place the dumbbell under you, hook the shock absorber on it and raise the handles to your shoulders, as if you are going to press the dumbbells up. Sit down a little and jump as high as you can. Land and repeat. Do each jump separately, taking a couple of seconds to prepare for the next one. Do three sets of five repetitions, rest between sets no more than 30 seconds.

Durable shoulder strap

Frank Matriciano

University of Memphis

We usually understand basketball as a game with the feet: jumping, moving, running, etc. And in vain we forget that the players work a lot with their hands, interacting with the ball and opponents. The Tigers team for the development of armor-piercing endurance of the shoulder girdle does the following exercise: pick up a five-kilogram medicine ball, put your pushing leg forward, and lift the ball to your chest. Slowly straighten your arms, as if you are passing forward, and just as slowly return it to your chest. Spend six seconds on this. Do 30 reps for six seconds each. Now slowly push the ball up and forward a little, as if you were trying to throw it into a basket. Slowly return to the starting position and repeat. Do 30 more repetitions for six seconds. Imagine, it was just one approach. Rest 45 seconds and do two more.

master , designed by University of Connecticut team mentor Chris West!