The back is straight against the wall.
Knees in 90 degrees.
Do this drill after a good warming-up.
Work with series and repetitions.
Don't overload your players!
Start with lighter series, less repetitions and less seconds.
1. 12-14 year olds: 3 series of 3 repetitions - hold for 30 seconds.
2. older players: 3 series of 5 repetitions - hold for 60 seconds.
Lie on the floor on your back.Knees slightly bent. Lift your bottom until there is a straight line with the rest of the body.
Lift left leg and hold for a second.
Lift right leg and hold a second.
One player stands with his feet next to the head of a player who lies on the floor. The player on the floor may grab the other player's ankles.
Player on the floor raises his legs with straight knees to the hands of the standing player. The player standing grabs his feet and gently 'throws' the feet left, right or forward.
Stand straight with your arms stretched forward. Bent your knees until you are almost in a 'sitting' position. Make sure the knees do not pass the line with the big toes on the floor.
Stand on one almost stretched leg and spread your arms wide. Do the same with the other leg.
Stand on 1 almost stretched leg and hold your balance. Hold this position. Do the drill also on the other leg.
Walk on toes, arms streched upwards. The players can act as if the want to catch something in the air. In this way they can grasp a bit higher.
Walk on the outer edges of the feet Take small steps Walk on the inside edges of the feet Small steps
Jump over the cones on the right (orange) with right foot. Jump over the cones on the left (blue) with left foot. Jumping sidewards also with the same foot.
Two children of approximately the same height and weight stand either side of a line on the pitch. On your call the two players should lean over and engage one another, placing their hands on the other player's shoulders. The goal for the players is to try and push their opponent over the line, like in a sumo match. The loser in the duel has to dribble the ball around two cones. The winner receives a ball and may throw a free shot on goal.
Groups of players transport all kinds of objects (balls, boxes, shirts, bags etc) across the bridge to the other side. Who will finishe first?
Players walk along the benches to improve balance and co-ordination, these are vital skills that will be very important when coming down from a jump shot. Players can start to add variety to the drill through a number of different styles. 1. Without a ball. 2. Whilst holding a ball, make a full turn in the middle of each bench. 3. With a ball in one outstretched hand. 4. Whilst circling the ball around their waist. 5. Whilst circling the ball around their head. 6. Whilst taking big steps and moving the ball under the front leg after every step. 7. Whilst throwing the ball up and catching it again.
Regular analysis of your own performance as a coach will ensure you continue to improve your ability to deliver top quality sessions.
Like many other international tournaments, we've had to wait a little longer for it to start but it's time to get excited for some big hitting!
Calling all governing bodies and coaches! Have you got a session plan template? Send them to us and start using these templates on Sportplan!