Basketball exercises. Basketball school for children and adults “5x5. Dribbling relay

Basketball- this is great team game, the team consists of players whose skills are achieved with great difficulty. The only person who can understand that you are working hard is yourself. Remember, you will only get out of the game what you put into it. Give yourself to her completely.

Jump throw

In basketball, an outstanding sniper is a commodity. If you want to be a great sniper, all you need is to just want to be one.

First, you must improve your skills.

This includes having good coach and years of training. Secondly, you must improve in game mode.

This means that you should perform throwing drills at the same intensity as in the game. It's much better to make 100 shots in game mode than 500 sloppy shots that a good defender will never allow you to take in game mode. Finally, you must understand that working on your shot is similar to investing in a bank account. If you don't deposit anything into your account, you won't receive dividends when you need them.

A sniper must have a “throwing school”. When executing a throw after a dribble, one of the main features is the last hit of the ball on the court, which should be fast and strong so that it bounces higher, right into your hands - this will help you not waste time handling the ball.

Exercises for individual throwing training

Exercise 1 Concentration

Start close to the ring.
Throw with one hand. Follow correct technique.
Make five from each position. Step back and repeat (Figure 1).

Exercise 2 7 throwing positions and rebound (4 meters)

Jump throw from position 1.
Pick up the ball, quickly dribble to position 7, and shoot.
Pick up, quickly dribble back to position 1.
Make 10 throws.
Repeat the same steps using positions 6 and 2, 5 and 3, 4 (Fig. 2).

Exercise 3 7 shooting positions and rebound (from behind the three-point line)

1. Repeat the same steps as in exercise 2 (Fig. 3).

Exercise 4 Throw after stopping

Start from position 1, toss the ball to position
Pick it up, while you must run around the ball so that you are facing the ring.
Make 10 throws, then move to the next position.

Exercise 5 Shoot from five positions after a feint (from four meters or from behind the three-point line)

Start from any position.
On bent knees and with your head up, you feint the shot, hit the ball one or two times with your right hand, make a stop and jump shoot.
Return to position, feint to throw, hit the ball one or two times with your left hand, stop, throw.
There are 5 attempts at each position (Fig. 5).

Exercise 6 Jump throws after dribbling

Start the drill from the center of the field, move to the hoop while dribbling at game speed, and quickly shoot after stopping.
The throw should be made with middle distance or from beyond the three-point arc. Perform the exercise both on the right and left and in the middle of the court.
Use different driving options: high-speed, with a “ragged” pace, with pivots, etc.
Make 5 attempts in each direction (Fig. 6).

Exercise 7 Game with a virtual opponent

Take a free throw. If you implement it, you get one point. If not, then your “opponent” is three.
You make subsequent throws from any position except the three-second zone, simulating the rhythm of the game. Work on different movements and throws. Each successful attempt is worth one point, and each unsuccessful attempt is worth two points for the “enemy.” The game goes to 11 points.
This is very good exercise to consolidate what has been learned. Try! Improve yourself! (Fig. 7).

Throws in pairs

Exercise 8 2 players, throw and rebound (4 meters or from behind the three-point line)

The drill starts with a good, clear pass. The player who made the pass from under the ring goes to the place of the thrower.
The player in position 1 catches the ball and shoots.
After the throw, the player runs to the rebound and then passes the ball to 1 position and so on.
Each player must make five throws. The exercise is performed in fast pace, but throws should not be careless.
Then move to another position and do the same thing (Fig. 8).

Exercise 9 Two players, shot and rebound (for result)

The exercise is performed as written above.
The player who passed the ball tries to interfere with the shot, but does not block it.
Game up to 5 hits.
Then we move to another position, etc. (Fig.9).

Exercise 10 Two players, throw and rebound, feint to throw

The exercise is performed in the same way as the previous one.
The defender who made the pass tries to interfere with the player in position 1, but does not block the shot.
The attacker feints into a throw and beats the defender.
Performs a short dribble, stops and shoots.
Do 5 times each and change position (Fig. 10).

Exercise 11 2 players, throw after stopping (from four meters or from behind the three-point line)

The attacker stands in position 1, ready to receive the pass.
The player under the basket makes a pass.
After the throw, the attacker waits for the rebound to be made.
The player receives a pass while making a stop, but in position 2. Then back.
Make 7 throws, two free throws and change (Fig. 11).

Exercise 12 Throws with movements (from four meters or from behind the three-point arc)

The attacker moves around the perimeter at game speed.
The player makes a pass to the hand farthest from the ring.
The offensive player must stop, catch the ball and throw.
Make seven throws, two free throws and change (Fig. 12).

Note: There are three variations to the previous exercise.

A) Receive the ball and throw.

B) After receiving, feint into a throw, dribble in the same direction, throw.

B) Receive a pass, a feint for a throw, with dribbling to the hoop in a different direction, a stop, a throw.

Exercise 13 Various dribble options and jump shot

The forward starts from the center of the field and dribbles at game speed towards the hoop, stops and shoots a jump shot.
The player under the hoop picks up the ball, the attacker runs to the center of the field, and receives the ball on the opposite flank. Dribbles towards the hoop, stops, jumps.
On the right side, leading with the right hand, on the left - with the left (Fig. 13)

Note: Use high-speed dribbling, changes of pace, transfers, pivots.

Three players, two balls

Exercise 14 Warm-up exercise

One player shoots, another passes, the third rebounds.
After seven attempts, the thrower becomes the rebounder.
Passer - thrower. The rebounder is the passer (Fig. 14).

Note: Various options are possible

1) From seven positions (four meters)

2) From seven positions (from behind the three-point arc)

3) From five points with feints to throw

5) Throw and rebound (constant rotation in a circle)

Throws in pairs: using screens

To effectively use a screen, you must read the defender's actions correctly. You must always see the player with the ball and how the defender is defending against you. A player who moves well without the ball and knows how to use screens correctly is very useful on offense. When you watch a match that has good players, notice how well they move without the ball. The hardest thing to defend against is a well-moving attacker.

Exercise 15 Screen behind the back and jerk

The player imitates an opening and screens behind his back, and makes a dash to the corner of the court.
The cast should be to the near hand.
The attacker catches the ball and makes a throw.
The attacker picks up his shot, passes it to his partner and returns to his starting position.
Make seven attempts and change (Fig. 15)

Note: Don't back up when you jerk, turn and run, but don't lose sight of the ball.

Exercise 16 Screen behind the back, “false” screen

1. The attacker starts at the base of the trapezoid and rises up to simulate a screen.
2. After the imaginary breaker runs, the screener moves up to the ball and prepares to receive the pass.
3. Having caught the pass, he immediately makes a throw.
4. Make seven attempts and change (Fig. 16).

Exercise 17 Screening, dashing towards the ball

The attacker imitates the defender's aim at the screen and suddenly rises towards the ball.
The player must be ready to receive the ball.
The attacker catches the ball and makes a quick throw.
Make seven attempts and change (Fig. 17)

Exercise 18 Screening the player with the ball, moving away from the ring

The attacker screens the player with the ball.
The ball carrier moves aggressively through the screen.
Instead of turning toward the hoop (“deuce”), the screener moves away from the hoop and prepares to receive the pass.
Having caught the ball, he immediately makes a throw.
Give it seven tries, then switch.

Exercise 19 Screen at the base of the trapezoid - opening to the flank

The forward takes the player under the hoop, breaks shoulder to shoulder through the screen and makes a dash to the flank.
When catching the ball, the player must turn towards the ring.
Use different throwing options: just a throw, and leaving with a dribble to the right or left after a feint to throw. Change after five attempts (Fig. 19).

Exercise 20 Screen at the base of the trapezoid - opening into the corner of the site

The attacker takes the player into the three-second zone, pretends that he will break through the screen to the flank, the defender begins to run around the screener through the three-second zone.
The attacker makes a dash to the corner of the court, and the defender gets screened.
Further, the same as in the previous exercise (Fig. 20).

Exercise 21 Screen at the base of the trapezoid - jerk inside

The defender chases you, keeping up with you all the way to the screen.
Then you run through the screen as close to the screener as possible and break into the three-second zone or the foul line area.
You receive the ball, turning towards the ring, and throw.
Also practice various options for continuing after receiving the ball. After five attempts, change (Fig. 21).

Throws in pairs: pass and discount

Exercise 22 Pass and discount - start from the center of the field

The player with the ball breaks through to the ring in the center of the field, pulls the second defender towards himself and makes an allowance for the freed player on the flank.
The receiving player opens up for the pass.
The player receives the pass and shoots.
The player who made the pass picks up the ball and gives it to the person who threw it.
Players change roles.
Each person makes ten throws (Fig. 22).

Exercise 23 Passage and discount - start from the flank

Variation of exercise 22 (Fig. 23)

Exercise 24 Passage and discount - start from the corner of the site

Another variation of exercise 22 (Fig. 24).

Natalia Borovikova
Preparatory exercises for playing basketball for primary school age (from work experience)

The purpose of this article is to summarize the accumulated experience regarding use lead-up exercises to sports games for children primary school age and show the importance of themselves sports games V physical education children. The article is collected as its own developments, as well as others tested exercises.

Sports games can be confidently called a universal means of physical education. With their help, the formation of the foundations of the physical and spiritual culture of the individual and the increase of health resources are achieved.

The effectiveness of sports games in promoting the harmonious development of personality explained:

1. their specificity;

2. deep, versatile impact on the body of those involved in the development physical qualities and mastering vital motor skills;

3. accessibility for people of different age and preparedness;

4. emotional charge;

5. Sports games are a unique spectacle; on this basis, other sports cannot be compared with them.

The main characteristics of sports games are that, unlike mobile games develop not only the main muscle groups, but also many others in general quality: agility, endurance, motor skills, physical strength. Each sports game improves certain indicators for those involved. Each game has its own plot, rules and tactics. Consequently, in addition to physical qualities, sports games contribute to the development of logic, quick response to the current situation, and develop a person mentally. In sports games there should be both theoretical and tactical training.

In children's age play is the main activity, a means of preparing for life, for work, effective remedy physical education. Sports games are a confrontation between two parties taking place within the rules, aimed at achieving an advantage, assessed by the number of achievements of the stipulated goal of the game. Achieving a conditionally set goal is assessed by the number of points scored, goals scored or thrown, etc. The content of activities in sports games aimed at achieving the goal of the game is determined by uniform rules. In this case, game techniques are used (playing technique).

The complex nature of competitive gaming activity creates constantly changing conditions, necessitates assessing the situation and choosing actions, usually with limited time. An important feature of sports games is the large number of competitive actions - game techniques.

As a means of physical education, sports games have their own peculiarities:

1) The complexity of the impact on the body of those involved, i.e. simultaneous improvement of the basic motor qualities and functions of the body.

2) Collective action, characteristic of most sports games. A sense of mutual assistance, friendship, and responsibility for one’s actions before the team is fostered.

3) A sudden change in the gaming environment requires quick and rational decisions and independence, which creates favorable conditions for the manifestation of the individual characteristics of the players.

4) Great emotionality and exciting nature of sports games.

Most sports are team games. In team games, the team as a whole wins and loses. Thus, sport Team is the same integral sports unit as an athlete in individual sports. In this regard, team games are an effective means of education.

Application of sports games in physical education junior schoolchildren plays an important role in the formation of the foundation of motor skills and technical readiness, since this one age most favorable for the development of speed and coordination abilities

On lessons physical culture teaching the elements of the game is mainly carried out through outdoor games with elements of basketball and volleyball.

By doing exercises the didactic principle must be observed "from simple to complex" and the following methods training: story, show, imitation without the ball, with the ball, standing still, in motion.

Leading and moving exercises Games are universal means of promoting the growth and development of all organs and systems of the body, and are also unique means of not only physical, but also intellectual and mental development of children. They must be included in wellness programs upbringing and education schoolchildren. Teaching children to accurately and correctly throw, catch, pick up, pass various objects, combine movements with body movement - this means greatly accelerating not only the motor training of children, but also promoting the development of moral qualities of the individual. schoolboy. Teaching gaming techniques begins with teaching technique movements: moving, stopping, turning, jumping.

Exercises

1) Children run around the playground each with a ball in their hands and play freely. After the teacher’s signal, they quickly catch the balls and take the correct stance.

2) Children without balls stand in a circle and move with side steps in the direction indicated by the teacher. The teacher often changes the direction of movement.

3) Throwing the ball down and catching it after the rebound.

4) Throwing the ball up and catching it with both hands.

5) Throw the ball as high as possible and catch it after bouncing off the floor or on the fly.

6) Throwing the ball to a partner in a child-friendly way.

7) Throwing the ball with the right (left) hand, catching it with both hands.

8) Walking while throwing the ball and catching it with both hands.

9) Passing the ball in a circle to the right, left (in any way) .

10) Passing the ball with both hands from the chest to the wall and catching it.

11) Passing the ball with both hands from the chest, standing still in pairs.

12) Passing the ball with both hands from the chest when moving in pairs.

13) Catching the ball and passing it with one hand from the chest (in move).

14) Passing the ball in a line, in a circle (right left).

15) Passing the ball in columns with moving to the end of one’s own column and then to the opposite column.

16) Hitting the ball on the floor with one hand and catching it with both hands.

17) Hitting the ball on the floor with the right hand and catching it with the left and vice versa.

18) Hitting the ball in place of the right (left) hand.

19) Dribbling in place with the right (left) hand.

20) Dribbling the ball on the spot with the right (left) hand followed by passing the ball with both hands (in any way).

21) Dribbling the ball in place alternately, then with the right and then with the left hand.

22) Dribbling the ball around yourself.

23) Dribbling the ball while moving forward.

24) Dribbling the ball with changes in the direction of movement, speed of movement, height of the ball’s rebound.

25) Dribbling the ball with the right (left) hand and stop.

26) Dribbling the ball, stopping and passing it.

27) Throwing a ball over a net or rope stretched above the child’s head (in any way).

28) Throwing a ball at basketball backboard, installed at different heights.

29) Throwing the ball at the target (height 1.5m) with both hands from the chest from a place through a rope or net.

30) Throw the ball into the basket with both hands from the chest from a place.

31) Throwing the ball into the basket after dribbling (with stop fixation).

32) Throwing the ball into the basket with one hand from the shoulder after catching it.

Behind the ball. Children form several teams, each team chooses a driver. The teams are divided in half and stand in columns one opposite the other at a distance of 2-3 m. After the signal, the driver throws the ball to the one standing first in the opposite column to the child, and he himself runs after the ball. The person who catches the ball also passes it to the person standing opposite and goes after the ball. The game ends when all players return to their places and the balls return to the driver. The team that finishes the game faster wins.

Catch the ball. Children are divided into threes. Two of them are located opposite each other at a distance of 3-4 m and throw the ball between them. The third stands between them and tries to catch the ball or at least touch it with his hand. If this succeeds, he changes places with the one who threw the ball.

Whoever is named catches the ball. Children walk or run around the playground. The teacher is holding a ball in his hands. He calls the child's name and throws the ball up. The person named must catch the ball and throw it up again, calling the name of one of the children. The ball should not be thrown too high and in the direction of the child whose name is called.

Fight for the ball. Children are divided into teams of equal numbers and placed on the playground in random order. One of the players is given a ball. At the signal, children try to quickly complete 5-10 passes between their players. For each pass, the team receives a point. The game lasts 5-8 minutes. The team with the most points wins.

Who fewer balls. Children form two equal teams. Each of them takes several balls and sits on their own half of the court (the court is divided by a net, suspended at the level of 130-150 cm). After the teacher’s signal, the children of both teams try to throw their balls to the opponent’s court. The team that has fewer balls on its court after the second whistle wins.

Ball to the leader. Children are divided into 4-5 groups, each forming their own circle, in the center of which is a driver with a ball. At the signal, the drivers take turns throwing the ball to their players, trying not to drop it, and receive it back. When the ball goes around all the players in the circle (1-3 times), the driver raises it up. The team that drops the ball the least number of times wins.

The ball is in the air. The players form a circle and stand at a distance of arms outstretched to the sides, the driver stands in the middle of the circle. Those standing in a circle begin to throw the ball to each other, not allowing the driver to touch it. The driver, running in the middle of the circle, tries to touch the ball. If he succeeds, he changes places with the player who last held the ball in his hands.

I told him to sit down. Children form several teams. Teams stand in columns behind the starting line. The captain of each team, with the ball in his hands, stands opposite his team at a distance of 2-3 m from it. At the teacher’s signal, the captain passes the ball to the first player in the column, who catches it, passes it back to the captain and crouches. The captain passes the ball to the 2nd player in the same way, then to the 3rd player, etc. After passing the ball to the captain, each player crouches. When the last player passes the ball to the captain, the captain raises the ball above his head and the whole team quickly stands up. If the player does not catch the ball, then he must run after it, return to his place and pass the ball to the captain.

Shootout. Divide the area in half. 15-20 steps from the center, another line is drawn on both sides (captivity). The players are divided into 2 teams, each freely placed on its own field. The teacher, standing in the middle of the court, throws the ball. The first team to enter the game is the one on whose side the ball lands. A shootout begins. Each team tries to hit the players of the other team with the ball. The greasy ones go beyond the captivity line (to the enemy side). Players do not have the right to cross into the opponent’s field. A player is not considered to have been hit if he catches the ball in mid-flight, or if the ball hits him after bouncing off the ground. Prisoners can be rescued. To do this you need to throw the ball to the prisoner (through the enemy field) so that he would catch it without crossing the captivity line. The one who succeeds is considered freed and returns to his place.

How to learn to play basketball well

Great basketball players are not born, they only become them through persistent, exhausting training that lasts from one hour a day. Only those people who are strong in spirit can overcome this difficult path and not give up until the very end. In order to become a truly excellent basketball player, you should well develop three main layers on which the success of any game will be built:

Knowledge of theory;
Health and body strength;
Studying and practicing techniques.

This point remains important no matter how well you dribble the ball. All the rules of the game should bounce off your teeth. In the future, this will help you prioritize correctly in the game. You will be able to quickly assess the situation on the playing field, allowing you to perform certain techniques and techniques for dribbling the ball at the most opportune moment of the game.

Rules of the game for beginner basketball players

Usually, all the rules of the game are, for the most part, passed down by word of mouth, from coach to basketball player during training time. But those who are deprived of the opportunity to practice in a team usually read the rules and remember them over time; this can be dealt with in a few weeks (maximum).

The essence of the game is the struggle of players of two teams with the goal of scoring as many balls as possible into the opponents' hoop. For hitting the ball in the hoop, the team gets a point. For throwing and hitting the ball into the basket from a long distance (6 m and 75 cm, at this distance the three-point line is located) three points are counted. But for a free throw (must be made by a basketball player after a violation while standing on the foul line) only one point is counted. You can only catch and dribble the ball with your hands. The rules do not change depending on the gender of the players.

The rules require the basket to be 10 feet off the ground. But the height may vary depending on the age category of the players. The team that scores the most points wins. But if the score is tied when the game time is up, then overtime is awarded - an additional five minutes of play. A second and third overtime is allowed.

The start of the game is a jump ball in the center circle. The duration of one match is 40 minutes.

An out is when the ball goes out of bounds.

A run is a movement of a player with the ball in his hands for more than two steps.

The basketball uniform of the players is the same as in football. They wear shorts and T-shirts with the player's number and name written on the back. Such inscriptions allow referees to easily and quickly distinguish players, even from different corners of the field. This is especially convenient for larger games, when the referee cannot know everyone playing by sight.

Health and body strength

In sports, everything depends on health. If you have any injuries, you will not be accepted into a strong team, since you will be weaker than your competitors. This is a good reason to monitor your health more carefully and ensure that your body has enough of all vitamins.

Some train in the gym, others train at home. It doesn’t matter where basketball players train. This factor plays a role in the quality of the task you set. One of the most important qualities good basketball player is the ability to move high speed, be fast. You need to practice running with weights and obstacles. Running for long periods of time helps build endurance.

Exercises that are related to strength training. The better it will be physical training basketball player, the less chance that the opponent will simply snatch the ball from his hands. It is important to strengthen your core muscles by standing in the plank for several minutes a day.

Here is the resulting list basic exercises for a beginner basketball player:

Endurance running;
Running with weights;
Plank;
Exercises for the abdominal muscles.

It's just basic set training for basketball players. At the player's discretion, he can add other exercises that seem necessary to him.

Studying and practicing techniques

In addition to training to strengthen the body, a player's schedule should include training sessions that are aimed at developing playing technique. Dribbling and dribbling the ball, shots into the net, crossovers - this is what the entire game of basketball is built on. A player who wants to achieve something greater in this sport must master these two techniques to perfection. Even during the first practice of dribbling or dribbling, you should look not at the ball, but in front of you. Each of these techniques will be discussed in more detail later in the article.

The most important thing in dribbling is to touch the ball only with your fingers, excluding your palm from dribbling. Only with the help of your fingers can you direct the ball in the desired direction. When dribbling, the ball should be kept near the body, without moving it far to the side. It is important to learn to dribble with both your left and right hands.

Exercises with cones

This basketball drill involves the player dribbling across a straight line, changing his dribbling technique in front of each cone as if it might be his opponent. None of the cones should be knocked down. This exercise is great for developing reaction speed, which will later help in the game when it is necessary to change tactics. This exercise can be done as a team, taking turns walking between the cones.

This is a classic element of the game, in which you don’t need to invent something new, you just need to work it to perfection from all possible points of the playing field. Having caught the ball in his hands, the basketball player needs to jump vertically upward and simply throw it into the basket. Repeating this element several times in a row every day helps develop dexterity and accuracy. You should perform as many repetitions as possible until you get good at it or until you have no strength left. Thus, the free throw, three-point shot, shot from under the basket and all the others must be practiced. Even professional basketball players practice throwing the ball into the hoop every time.

This level of training is intended for more advanced players. A crossover is a maneuver in basketball in which a player, while dribbling the ball, intercepts the ball from one hand with the other. To begin with, you can learn to crossover with your right hand, after which it will be easier to repeat the maneuver with your left (just the opposite if you are left-handed).

One example of such training is dribbling left, right and left again. Then the transition is made to dribble back, forward, back. After this, the ball is transferred over the leg to the position in which this exercise began.
The next example of dribbling followed by a crossover is the figure eight. It starts with dribbling with a weak hand to the left, to the right. After this, move on to the “eight” itself. This is a translation through the right, and then through left leg. The maneuver ends with dribbling the ball with the left hand.
The third example of a crossover is to pass the ball behind your back. With the left hand the ball is transferred behind the back, and with the right hand it is picked up again. The player seems to draw a circle around himself with a ball. After this, the exercise is repeated, but with a change of hands, the direction of the ball changes in the opposite direction.

To summarize, it must be said that each of the exercises should be performed in several approaches over several minutes. So that at the right moment you can make a crossover at a high level.

Conclusion

Sitting at home, you will not receive your training program by e-mail. Therefore, we recommend looking for material about new interesting ways basketball trainings by different authors, keep a diary, recording the data of your results. Using this information, try to develop your skills in the future. It is important to sometimes play as a team, receiving comments and assessments from others. To do this, you need to watch the video, practice your every movement and action. It is important to sometimes play in a group with someone, receiving comments and assessments from others. A friend can lend his or her shoulder and advise something useful for your development; the main thing is to soberly evaluate the advice that is given to you. By following these rules, in a few years you can become a very successful player.

You should wisely distribute the body's load and alternate between training in the gym, which is aimed at strengthening your body and training, which is aimed at honing the player's skills. You can perform the maneuvers with your trainer or a friend, as there are plenty of exercises you can do with your partner.

Basketball, like any other sport, is a matter where success can only be achieved through regular and quality training. You need to constantly hone your existing skills and develop new ones. Basketball players can train individually, as a team under the guidance of a professional coach, or independently. In this article we will look at basic techniques and proven exercises from masters that are suitable for both beginner athletes and professionals.

Important aspects

Many people incorrectly believe that in order to become a successful basketball player, you just need to be tall and have a desire to play this sport. Not at all. The most important thing is high-quality systematic training of basketball players.

A novice athlete should definitely pay attention to these aspects:

Studying theory. Sport is also a science. It is also important to train basketball players, and study the rules of this game, methods and methods of honing and developing skills, patterns of dribbling the ball, and preparing the body for the game.
Physical development. Basketball players' training is not always about the game itself or about working on its individual techniques. The athlete must be strong, resilient, agile, fast and “jumping”. And for this you need to devote time to studying in gym, and classic jogging.
Technique development. Even professional players continue to become familiar with all sorts of playing techniques throughout their careers. They try, practice different techniques to understand what they are good at and what they are not so good at. A critical attitude here is important for future success. Weak sides are processed with the help special exercises.
Familiarization with tactics. Basketball is not only a physical game, but also a mental game. Each athlete has his own set of tactics. It is necessary to accurately select from them the one that is most successful in this moment. The player continuously analyzes the actions of the opponents, looking for the right moment to throw or intercept the ball. Beginning basketball players become familiar with existing tactics, determine when they are useful, and in what specific situations they are applicable.
Development of willpower. If you are asked to describe an athlete, the last thing you would say is developed strength will. He knows how to set goals and achieve them, not be upset by defeats, but learn from them, work on mistakes and never tire of honing his skills, constantly learning new things. Therefore, basketball is not only an exciting team game, but also intense individual psychological work.

In addition to training in the gym for basketball players with a team under the guidance of a coach, the athlete always finds time for personal self-improvement. These are exercises at home, outdoors and in the gym. Next we will present their examples to the reader.

Practicing skills of catching and passing the ball

In order to clearly catch and pass the ball to his teammates, the athlete must learn to feel it and accurately predict the movement. The following basketball players help with this:

Throwing a ball at a wall at the same height, but from different distances. The athlete, accordingly, should try to catch it as often as possible.
Throwing the ball at a wall, turning it around and trying to catch it.
Throwing the ball at the wall, taking steps alternately to the right and then to the left.
The athlete runs along the wall, throws it some distance in front of him and tries to catch it.
A basketball player crouches, throws the ball against the wall from this position, stands up and catches it.
The athlete lies on his stomach, throws the ball at the wall and tries to catch it from this position. Then he turns over onto his back and repeats the exercise from this position.
A basketball player sits against a wall and throws the ball at the floor so that it bounces into the wall and then hits the floor again before returning to his hands.
Throwing a ball at a wall with increasing acceleration. The athlete tries to make the maximum number of passes in a certain amount of time.
The athlete alternates throwing the ball at the wall different ways: from behind the shoulder, then with the right, then with the left hand, from below, from under the leg, then standing facing the wall, then turning your back to it.
The basketball player turns his right side to the wall and throws the ball with his left hand over his back. Then he catches it with his right hand and passes it behind him to his left.
The athlete stands opposite the wall and picks up two balls. Then he hits the floor and throws it at the wall. You need to not only try to catch this object in this way, but also do the exercise with acceleration.

These are elements of training for professional basketball players. But they are also perfect for beginner players - you need to implement these steps according to the degree of mastery. After the exercises with the wall have been successfully completed, the athlete begins to repeat them in pairs with another player.

Practicing dribbling technique

Planning sports training Basketball players are also aimed at teaching the player to dribble the ball without even focusing his eyes on it. Regular practice of the following set of exercises helps to achieve this difficult skill:

The player hits the ball off the floor with his right hand, spreading his fingers. Then he does it with his left hand. After the exercise begins to work out without error, the player does it, stepping forward. Next complication: alternate right and left hand.
The player hits the ball off the floor while standing. Then sitting on the floor. The next level of difficulty is lying down. On final stage he fights it off not only by being in these positions, but also by changing them.
The athlete hits the ball off the floor, moving forward, turning either to the right or to the left, slowing down his run and, on the contrary, speeding it up.
The athlete mentally draws a certain line on the floor. Then he moves along it, bouncing the ball off the floor.
The basketball player knocks it off the floor, moving forward and at the same time sharply turning either 90 or 180 degrees.
The athlete dribbles the ball, shortening and lengthening his stride.

Working on dribbling technique in pairs

Two players stand opposite each other. One of them dribbles the ball, and the second tries to exactly copy the movements of his friend. Then the follower and leader switch roles.
The players try to catch up with each other while dribbling the ball.
One player dribbles the ball, and the second tries to pick it up. Then the athletes change roles.

Practicing throwing the ball into the basket

The training program for basketball players necessarily includes exercises to develop the ability to throw the ball into the basket from various distances. For beginners they are the most difficult.

You should start training by repeating the following exercises:

Throwing a ball into a basket from various distances, holding it with both hands.
Throws from the shoulder - standing, in motion, either with the right or with the left hand.
Throwing a ball into a basket from different angles, but being at the same distance from it.
Dribbling it and then throwing it.
Throwing the ball and hitting the backboard.

This workout is for beginner basketball players. An experienced athlete complicates it by setting specific goals for himself: to achieve a certain number of hits out of the number of throws (for example, 30 throws were made - in 25 cases the ball hit the target).

The next stage is collective competition. Players of one team compete to see who hits the target the most times, who is the first to throw the ball into the basket from a certain distance, and so on.

Now let's move on to the secrets the best trainers and players who will help you noticeably improve the quality of your exercises.

Resistance running

Basketball player training in the gym is necessarily included in the program general training. Leading trainers introduce an exercise such as acceleration with resistance:

For such exercises, a special “harness” is purchased. But it can be successfully replaced by a strong towel, tightly rolled into a tube.
The towel is thrown over the athlete's belt.
Either the coach or a teammate holds the ends of the thing with both hands.
At this time, the athlete turns his back to the assistant and, trying to overcome his resistance, tries to run 15-30 meters as quickly as possible.
There is a pause of 30 seconds.
And five more such accelerations with resistance.
They finish the exercise with an acceleration race, but without the “harness”.

This simple exercise will eventually help the player become the fastest on the playing field.

Coordination exercise

We continue to analyze the training of basketball players in the gym. Next up is the next drill that allows players to dominate the field. These are squats with a shock absorber overhead. This improves both coordination in movements and power when jumping.

The exercise is done like this:

The player stands with his feet on the shock absorber, placing his feet slightly wider than his shoulders. He picks up the rings.
Next, squeeze the shock absorber over your head, while keeping your arms straight.
Keep your lower back and arms straight, squatting until your thighs are parallel to the floor.
Quickly returns to its original position.
The exercise is done 6-10 times in two or three approaches.

Flexibility exercises

Basketball is in many ways a game of distance. Sometimes how far a player can stretch a particular limb (without causing injury) depends on how much distance he can control.

Therefore, in the training program in the gym for a basketball player, you must not forget to include the so-called Spiderman steps. This is the exercise that develops leg mobility:

The athlete stands upright while lying down.
With his right foot, he takes as big a step forward as possible and places his foot to the right of his hand.
In this position, the basketball player lingers for a couple of seconds.
Then he bends his arms so that his elbows touch the floor. If that doesn’t work, at least use the chest or the tip of the nose.
Return to starting position.
The same exercise is repeated for the left leg.
Do 8-10 repetitions for each leg.

Agility exercises

Hard to imagine circuit training basketball players without agility exercises. After all, an excellent player not only jumps well and hits the basket, but also moves flawlessly around the basketball court and reacts in time to the rapidly developing situation on the field. This skill is responsible not only for his speed qualities, but also for his unmistakable timing and correct calculation of his own movements.

The following exercise will help you train all this:

Place the empty basket directly under the ring.
Distribute five cones along the three-point line. Place one on each of them tennis ball.
The player begins the drill at the basket.
He quickly runs to the rightmost cone, picks up the ball and carries it to the basket as quickly as possible.
Repeat the same with the remaining cones.
The approach is completed when all five balls are in the basket.
In total, during training the athlete should do 8-10 such approaches, periodically changing the position of the first cone from which the movement begins.
It is also important not to take long rests between approaches - only 30-45 seconds.

Endurance training

Under the hoop, during a tense game, sometimes a serious fight develops. And, of course, the most resilient team wins. But how can a beginning player learn endurance? An exercise called the “Triangle of Terror” will help:

You will need a shock absorber with handles.
Take them in your hands and step on the center of the shock absorber. Your feet should be hip-width apart.
Stretch your arms out to the sides and keep them shoulder-width apart.
In this position, take ten side steps right side, and then to the left.
Repeat five times. This will be one approach.
A total of 5 approaches are needed. Rest between them is 1 minute.

Strength and speed training

Basketball values powerful movements - performed in an explosive, fast manner. That's why speed and strength training are the most favorite among professional athletes.

One of the most effective exercises this category - one-arm dumbbell snatch:

Place your feet hip-width apart.
Take the dumbbell in your right hand and lower it in front of you.
Bend over quickly, lowering the dumbbell just below knee level.
Powerfully straighten your body, move your pelvis forward, and “squeeze” your shoulder from the side of your working leg.
Throw the dumbbell up and, sitting down in time, catch it with your straight hand.
The exercise is repeated four times on each hand in three approaches.

Soft landing

The higher the player jumps, the harder the landing. Therefore, strong thigh muscles and knees are important for safe play. This will help ensure “eccentric stepping onto the platform”:

Stand on a raised platform with your right foot, while keeping your left foot suspended.
Extend your arms forward. Slowly count to 10.
Then lower yourself to the floor and gently place your left foot on the ground.
Return to the starting position. Repeat this exercise 12 times.
Change your leg. And again, 12 repetitions is already for her.

Basketball training, as you have seen, is a complex of various exercises. They include not only play on the court, but also individual sessions, going to the gym.

Most important exercises during the pre-season period there are exercises in passing, ball possession and catching the ball. The coach must go over the basics of passing techniques with the players again. We must strive to ensure that all passes in the exercises are performed with one hundred percent accuracy. Whenever a player in a drill makes an inaccurate pass or a pass that is difficult to receive, the coach must correct either the passer or the receiver. All transfers must be made in full force. The player receiving the pass must see the ball leave the hands of the passing player and go into his hands, just as the passer must see the player to whom he sends the ball before the pass begins. If a pass is received poorly or results in a loss of the ball, the passing player is usually at fault.

Main gears in two columns(Fig. 10). This drill should be used at the beginning of pre-season training by players of all skill levels to review basic passing techniques. This is one of best exercises to improve the fundamentals of passing the ball.

The players are divided into two groups of eight, and each group takes a place on different halves of the court. Each group is divided into two lines, lining up on each side of the site. Players in lines face each other at a distance of approximately 5 m, and the interval between each pair of players in lines is approximately 2 m.

Player 1, the first basketball player with the ball, makes a two-handed chest pass to partner 2 (1). At the same time, he follows his pass to the right, taking a place between players 2 and 4. Player 2, having caught the ball, makes a short return pass to the moving partner 1 (2). The length of this pass is 2-2.5 m. As soon as player 1 takes a position between players 2 and 4, he must pass the ball from hand to hand to player 4 (3). Meanwhile, Player 2 crosses the court and takes up Player 1's original position. Player 4 makes a two-handed chest pass to Player 3 (4) and follows his pass to the left. As he moves forward, partner 3 returns the ball to him (5) and takes the original position of player 4. Player 4 passes the ball from hand to hand to player 5 (6). Player 5 makes a two-handed pass from the chest to Player 6 and follows the pass to the right, and Player 6 returns the ball to Player 5 and crosses the court, taking up Player 5's starting position. Player 5 passes the ball from hand to hand to Player 8, who starts the drill again, but already in the opposite direction. He makes a two-handed chest pass to Player 7, follows the pass, receives a short return pass, and then passes the ball back and forth to Player 6 and the procedure continues. The ball moves up and down the line, and when it hits player 1, he can change the way he passes at the coach's signal.

This is a fairly complex drill, but if players understand it, they will learn how to execute and receive all passes on the spot, on the move and from hand to hand. You can use two-handed chest passes, two-handed overhead passes, two-handed bounce passes, hook passes, one-handed shoulder passes, and all short and hand-to-hand passes. The five-meter distance between ranks can be increased. Every trainer should include this exercise in their training, especially during initial stages training when the technique has not yet been fully mastered and the players are not well coordinated.

"Bull" in the center of the circle(Fig. 11). This is one of the oldest and best drills in passing the ball and playing defense. Six players form a circle, standing at an equal distance from each other. One of the players (“the bull”) stands in the center of the circle facing the player holding the ball. The player with the ball passes the ball sharply and accurately to any partner, with the exception of the two players standing next to him. Using feints, or tricky passes, he tries to beat the player in the center of the circle. The Bull attempts to touch the ball by using deception to determine where the pass will be sent. If the “bull” touches the ball, he changes places with the player who passed the ball. As passing skills develop, the coach may center a player for making a bad pass, even if the bull did not touch the ball. Often, players, trying to force a certain partner to dribble, constantly pass the ball to him in the hope of making a mistake.

Two players - two balls(Fig. 12). Two players pass two balls to each other as quickly as possible. The exercise requires good ball handling skills, since the player must release one ball quickly and catch the other. The ball must be passed in different planes. One player can pass it off the floor while the other makes a two-handed chest pass, or one player can pass the ball over the top while the other passes it off the chest or off the floor. We recommend this exercise to start pre-season training to sharpen players' focus and improve passing accuracy.

Two ball passing exercise(Fig. 13). Player I, at the top of the free throw area, faces his five teammates. He has the ball, one of the five partners also has the ball. Player 1 passes the ball to either partner while another player passes to him. The goal of player 1 is to pass the ball carefully while receiving passes from other players. This player must be very fast and attentive, have good reactions and make accurate passes. He performs the exercise until he makes mistakes. If the pass is inaccurate, another player takes his place. The drill continues until all players are at the top of the free throw area.

Exercise in threes with changing places(Fig. 14). This pre-game warm-up exercise can be performed on the entire court or half of the court. The purpose of the exercise is to improve the players’ ability to accurately pass and catch the ball while moving around the court. Three columns line up at one end of the site. Player 6 passes the ball to the left to partner 1, who immediately passes to player 11 and passes behind him. Player 11 passes the ball again to player 6. The basketball players continue passing the ball and walk behind the partner who received the pass until they reach the opposite end of the court. Then they come back. Players must pass the ball quickly and accurately, without letting it fall to the floor. If the ball hits the floor, three players must repeat the drill.

Getting the ball and passing from under the basket(Fig. 15). Players finishing the ball practice accurate first passes with two hands over the top, one hand from the shoulder and a hook to the exit on a fast break. The coach is at the far end of the free throw circle and shoots the ball into the basket. There is a finishing player on each side of the basket. One of them finishes the ball and quickly passes it from under the basket to a player standing on the same side of the court, who returns the ball to the coach. The player in the field to whom the ball is passed must move from one position to another so that the finishing player has to determine his position before releasing the ball.

Having finished the ball two or three times, the finishers go to the end of their column, and the exercise continues. Infielders and finishers alternate positions during the drill, which lasts 3 to 5 minutes at each preseason practice. Back line players are most often located in the place of field players, and wingers and centers are in place of finishers.

Long pass exercise(Fig. 16). Players line up in pairs in one corner of the court. Two coaches stand in the middle on each side of the court. Player 2 starts the dribble and Player 1 makes the dash. Player 2 dribbles the ball into a position from which he can securely pass it through the coach's outstretched arms using a two-handed chest pass. From time to time the coach tries to interrupt the ball pass. The pass must be made so that Player 1 can receive the ball at full speed and shoot it into the basket without dribbling. Player 2 must go to the basket, finish the ball off the backboard or ring and continue the drill on the other side of the court. Now player 1 dribbles the ball and passes to player 2 with both hands from the chest through the other coach. Returning back, the players change places.

The drill can use a two-hand overhand pass (a very difficult and slow pass in this situation), but we only recommend performing a two-hand overhand pass or, in rare cases, a one-hand overhand pass. Players will be discouraged at first because they will not be able to complete the pass accurately, but as they gain confidence in their abilities and the ability to complete the pass accurately, they will be able to perform the drill to great advantage.

This is very intense exercise- one of the main ones for learning to break through quickly. It is also used in terms of general physical training.

Passing in pairs moving along the court(Fig. 17), The players are divided into two groups, each of which, in turn, is divided into two columns of four players. Each group contains one ball. The two players, first in each column, pass the ball to each other, moving at full speed to the opposite end of the court. Having reached the end, the players turn and go back, using the same passes, after which they give the ball to the next pair.

A variation of this exercise is to receive and pass the ball with the hand farthest from your partner. But if the ball is caught with two hands, the return pass must also be performed with two hands. Holding the ball with one hand is very difficult, but it will give players a good feeling of being able to master loose passes. The emphasis is on accuracy and correct passing technique.