Welcome to Self-Training Session #8, designed by EMB Moraleja de Enmedio to help players stay active, technical, and motivated from home. This session focuses on improving ball-handling, shooting form (shadow reps), core strength, and defensive agility—all adaptable to small spaces and minimal equipment. Ideal for youth players who want to keep progressing between practices.
Objectives
- Work coordination at home.
- Keep workout routine at home.
Contents
- Attention
- Coordination
- Psychomotor
- Proprioception
- Balance
- Gestural speed
Recommended age
- For all ages.
Number of players
- Number of players: Minimum 1.
- Can be done in small groups (family and/or friends or companions).
Recommended time
- Recommended time: 20-25 minute session.
- 2-3 minutes per exercise.
Equipment and facilities
- 1 ball per player.
- 1 ball per player.
- 1 pair of folios numbered.
- You can perform in a room diaphanous and/or in the yard/garden.
Exercise 1: Familiarisation with the ball.
Standing, circling with the ball around your body, up and down through the different levels (knees, waist and head).
What we do first in one direction and then in the other.
Exercise 2: Reception of the ball after dropping it from the back of the head.
Exercise ideal for work gestural speed of hands and body schema.
Exercise 3: cross change beneath the legs (inside and out).
Exercise that simulates situation 1×1 in which the attacker performs a cross with a change beneath the legs (inside and out).
Exercise 4: open Output with change beneath the legs (from outside inward).
Exercise that simulates situation 1×1 in which the attacker performs a cross with a change beneath the legs (from outside inward).
Exercise 5: From a sidewalk, to throw around.
Sitting on a curb, throw away around making several turns in one direction and then in the other).
Exercise 6: Sitting and bouncing beneath the legs.
Exercise that we have seen a multitude of times for players who are ‘bored’ on the bench. An exercise classic for players with injuries that prevent them from displacement.
Exercise 7: Sitting, bouncing beneath the legs after intercalation of side-pot.
Progressing the previous year, put in a side pot before re-throwing it away beneath the legs.
Exercise 8: Sitting, bouncing beneath the legs after intercalation of side pot and boat forward.
Following the progression above, add the detail of throw the ball, throw it away and take it back to between every pot beneath the legs.
Exercise 9: Automation of the boat with one hand and doing auto-pass the ball with the other hand.
With one hand, throw away the basketball and with the other we launched a ball under the leg of that same hand to re-catch it with the same hand with which we launch it.
Exercise 10: Automation of the pot, dumping it with both hands (one with a ball and another ball).
Boat with the ball and with the ball. Exercise a high complexity level of coordination.
Note: if our players to have difficulties, we recommend starting with jackpots of the ball ‘spontaneous’. Then move on to two pots in a row and go up little by little continuity of boats with the small ball.
Exercise 11: Supports with a half turn front.
In this exercise we practice the supports ending up with a half twist with twist front.
Note: you can make it at home (without basket), while maintaining the balance.
Exercise 12: Supports with a half turn back.
In this exercise we practice the supports ending up with a half-back with twist-back.Note: you can make it at home (without basket), while maintaining the balance.
Exercise 13: Support with frontal gyrus while we take turns with the ball around the waist.
Continuation of exercise 11, in which we add the laps around the waist while we do loa supports and the average return. Also applicable to the exercise 12.
Exercise 14: final Challenge
Challenge of end-of-session.
We posed two balls on the floor, spaced a distance of 40-60 cm we have to Launch the ball to golpée a ball and then tap the other.
We again use the launch with the effect that we use in Session 6.
Variants
- Exercise 1: the hopscotch.
- Exercise 2: Throwing the ball from behind and catching him by the front.
- Exercise 3 and 4:
- Perform the exit by dropping the change.
- Out with the boat and back.
- Exercise 5, 6, 7 and 8:
- to perform the back with one leg raised.
- to return to in the least number of boat possible.
- Exercise 9: lift the leg closest to the ball that you throw.
- Exercise 10:
- change the ball and the ball without interrupting the pot.
- to perform the exercise with your eyes closed.
- Exercise 11, 12 and 13: to hold the balance 2-3 seconds before you pull (or after you make the supports).
- Exercise 14: the challenge with 3 balls.
- All the exercises can be combined with each other.
Then we leave the video with the exercises conducted by the alumns (and parents, too) in the even dare to propose and more variants and combinations.
This has been the Session 8 Self-Training at Home, the last session of the Basketball at Home. Again like to thank Juan Fermín Jiménez (coach tecnificador of the Municipal School Basketball Moraleja de Enmedio) for their dedication and hard work to carry out this brilliant initiative in a time in which Sport and Basketball are needed more than ever.
All the exercises in all the sessions are playable for all ages.
To continue with the activity of Basketball at Home was a difficult task, and Juan Fermín Jiménez took the initiative to carry out the activity for their people@s.
We hope that we do not have to be obliged never to return to this situation.
That when you practice your exercises is because we only want to enjoy moving to the rhythm of Basketball at Home.
Cedric Arregui Guivarch
National Coach of Basketball (CES 2014)
