Basketball training

Hi everyone, I’m back! =)

I have a new task, which consists on doing a training about the sport you want. I have chosen basketball, because it’s one of the funniest sports I've tried.

So then, I’m going to explain you the basketball training which I have already performed to some of my classmates:

First of all, we did the warm-up:
-We did two laps to the court running/jogging.
-We stretched our muscles and joints.

-We did a wheel (about 3 minutes on both sides).

-We did free throws (two players pick up the ball, and two players throw the ball, five throws each player).

Then, we did different exercises:

 

-Multi-hop: you have to make a line and throw the ball to the board (not the ring) for the player who is behind you in the line catch the ball and throw it to the board in the air. (This exercise is used to improve jump shot).

To make this exercise a bit more dynamic, we combined it with a braid: we make three lines, and the player in the middle with a ball. He passes the ball to one of his partners, who has to pass the ball to the other player. When they arrive to the basket, they have to make an entrance.

-Circuit: on the sideline two players (2 and 3) are placed at some distance between them. Another player (1) leaves from the bottom line with the ball. He passes the ball to the first player (2) situated on the sideline, and without stop running, this player returns him the ball. When player 1 arrives to player 3, they do the same that they have done with player 2. And when player 3 returns the ball to player 1, he does a shot basket. If he fails, he gets the rebound and throws back, because until he doesn’t get a basket, he can’t continue the circuit. Once he has done it, he follows the cones doing changes of direction and hand, as far as arrive to the area, where he has to faint an immobile player and make an entrance to the basket.

 

 

-We have to do a line with two players each one, and with the first player with a ball. A line will be situated on the sideline, and the other line, on the opposite sideline. The first player of each line leaves bouncing forwards and sideways, and in the middle of the way, he passes the ball to the player situated on the opposite line. This exercise is used to improve long passes.

 

-Two players with ball will be situated inside one of the circles of the basketball court, and they’ll try to steal the ball between themselves. When one of them loses the ball and it goes out of the circle, the player who was outside the circle will enter instead him. This exercise is used to improve the ball handing.

-21: a player throws to the basket from the free throw line. If he gets the basket, he continues throwing. But if he fails, other player will pick up the ball, and throws to the basket from where he has caught the ball. If he gets the basket, he will throw again from the free throw line. And so on, respecting the throwing order that players have previously established. When a player gets 21 points, he wins. *The baskets from the free throw line count 1 point (except the first one, which counts 2 points). The other baskets counts 2 points  

-Chaos: all the players are placed on the free throw line, and the two first players with a ball. The game consists to basket as quickly as possible, because if the player behind you scores before you do, he will eliminate you. When a player gets a basket, he passes the ball to the next player of the line, and he places on it. The game is wined by the player who stays until the end.  

-Match 2x2.

When we finished it, we did the cool-down, where we stretched our muscles and joints as we did during the warm-up.

And that’s all, this was my basketball training. I tried to do it as complete and funny as possible, and I think that I achieved it, because when we finished the training, my classmates commented me that they had enjoyed it a lot. 

I hope you liked it and you decide to perform it! ;)