Session #1 sets the foundamental with simple, safe coordination drills you can do at home—no dribbling required. It focuses on spatial awareness, balance, and playful motor-muscular activation, perfect for beginning a structured home basketball routine.
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: Round to the leg.
Spinning the ball around each leg. Change of leg every 3 turns. Repeat five sets on each leg.
Exercise 2: Round to the leg with a jump.
Like the previous year and adding jumps in each round the leg.
Exercise 3: Ball in the air and give slaps.
Sitting on the ground with legs crossed, throw the ball in the air, and give several slaps on the wrist before going back to pick it up. Gradually increase the number of taps before going back to catch the ball.
Exercise 4: Ball in the air, touch the knees.
Sitting on the ground with legs crossed, throw the ball in the air, and touch the knees with the hands before returning to pick it up. Gradually increase the number of times you touch your knees before returning to catch the ball.
Exercise 5: Ball in the air, touch the knees and crossing hands.
Like the previous exercise, but by touching the knees with the hands crossed.
Exercise 6: Juggling with a ball and a ball.
Hold on to the ball of basketball in one hand and the ball in the other hand. Throw the basketball at the top and while we moved the ball in hand. We collect the basketball with one hand he grabbed the ball at the start of the exercise.
Exercise 7: Juggling with a ball and a ball, the two above!
We exchanged objects, throw them out the top. Hold on to the ball of basketball in one hand and the ball in the other hand. Throw the basketball at the top and we also launched the ball up. We collect the basketball with one hand he grabbed the ball at the start of the exercise.
Exercise 8: Laps around the waist, coordination of feet.
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 closest to that number.
Exercise 9: Laps around the waist, coordination of the hands.
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 closest to that number.
Variants
- Exercises 1 and 2: pick up one of the two legs.
- Exercises 3, 4 and 5 combined.
- Exercises 6 and 7 combined. We can also pass the ball behind the back.
- 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)
