Session #2 features early-stage at-home exercises designed to improve coordination, body control, and technical engagement with minimal space and equipment. It’s ideal for keeping young players active and tuned-in during periods away from formal practices.
In this article we transcribe the exercises proposed by Juan Fermín Jiménez, technification coach of the Municipal Basketball School Moraleja de Enmedio.
Note: note that all the proposed exercises are performed without throwing away so that he will not bother the neighbors.
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: Ball in the air, clap behind the back
Sitting on the floor with legs crossed, throw the ball into the air and clap their hands behind the back.
Exercise 2: Ball in the air, clap in front and the other behind the back.
Like the previous year and adding a pat of forehead before giving it a slap in the back.
Exercise 3: Seated on the floor with the legs stretched out, the ball in the air and give pats below the(s) leg(s).
Sitting on the floor with her legs semi-flexed, and throw the ball in the air, and slapping below in the leg. Then under the other, and finally at the bottom of both legs.
Exercise 4: Jumping, hopping, circling around the supporting leg.
We keep the balance, and while we take turns with the ball around the leg support, we include small jumps (you can lower the difficulty by omitting the small jumps). Do this with both legs.
Exercise 5: to spin with the ball around each leg using the hand (closest to that leg).
Exercise of gestural speed and ball control. He passes the ball behind his leg and throws ahead to pick it up with the same hand that was launched (hand closest to the leg surrounded by).
Exercise 6: turning with the ball to the waist and with your foot to turn the ball around the supporting leg.
Exercise, coordination and balance. You will have to keep balance on one leg while with the other we are going to guide a ball to roll it out and give back with her leg that stays supported.
Exercise 7: Throw the ball with one hand and receive a pass of the ball in the free hand.
In this exercise you will need a person to help us.We’re throwing the ball into the air with one hand and constant and in the meantime we receive the pass of the ball that throws us our assistant.
Exercise 8: Triple threat and they getting to point with the foot furthest from the folio appointed.
In this exercise you will need a person to help us.We draw a 1 and a 2 in each folio, and doing this on the floor, a sheet of paper in front of each foot.Will turns with the ball around our waist while the person who helps us name the two numbers randomly. We will have to push/note with the foot furthest from that number.You can omit the laps around the waist if you want to focus your attention on the balance.
Exercise 9: Laps around the waist, coordination of hands to indicate the number with the hand furthest away.
In this exercise you will need a person to help us.We draw a 1 and a 2 in each folio, and hung on the wall, a sheet of paper in front of each shoulder.Will turns with the ball around our waist while the person who helps us name the two numbers randomly. We will have to point to/touch it with the hand farthest from that number.
Variants
- Exercises 1, 2 and 3: progressively increase the number of taps to perform.
- Exercise 4: turn the leg that is lifted.
- Exercise 5: Throw the ball behind your back and pick it up with the same hand that threw it.
- Exercise 6: turn the leg supported with the least number of touches.
- Exercise 7: Throw the ball and spinning it on one finger. See how many passes of the ball, we are able to give and receive before that we drop the ball that rotates on a finger (high difficulty).
- Exercises 8 and 9: to include two other sheets of paper with number 3 and 4 and to touch them with the hand or the foot further away. We can put the letters to your hands (or feet) and numbers for the feet (or hands).
- 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.
Thank you to 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.
Cedric Arregui Guivarch
National Coach of Basketball (CES 2014)
