The 1-on-0 Drill – Speed, Shooting & Endurance is designed to improve shooting accuracy under fatigue while developing speed and endurance.
The player performs repeated sprints into shooting actions (catch & shoot, off-the-dribble, layups) with minimal rest.
It’s ideal for individual development sessions and physical activation in team practices.
Objectives
- To recover/to optimize resistance
- Work the resistance on the court.
- Train resistance of functional form.
Contents
- Boat
- Shot
- Stops
- Step Zero
- Tickets to the basket
- Changes of hand
- Feints
- Giro
- Speed
- Resistance
- Counterattack
Recommended age
- From 8 years onwards (Minibasket: categories, benjamin and fry).
Number of players
- From 4 players forward.
- Recommended for groups of 4.
- It can even make a competition with the relay.
Recommended time
- Recommended time: 6-8 minutes.
Equipment and facilities
- 1 ball available for each group.
- A pitch whole of Basketball.
Initial layout and description
Each group of 4 with two balls, one with a ball near the free throw of each basket and the other at every corner (you have to establish a sense of displacement of the whole exercise). Then you could change the direction of displacement (in this example what we have done in the opposite direction to the hands of a clock.
The players located on the corner made a sprint to get to the reception area previously designated (if they are small, we can narrow down that area with cones), receive the pass from team-mate who was with the ball on the free kick and throw to the basket. Thereupon, the shooters will by his own rebound and gave the pass to go to the corner to continue with the cycle of the year.
Below we leave the link original tweet from @CoachLieu: https://twitter.com/CoachLieu/status/1034610783089385477
Trying to find different ways to condition my guys without them running aimlessly @bballbreakdownpic.twitter.com/wygL0XsSdF— Alexander Lieu (@CoachLieu) August 29, 2018
Variants
- There are some type of certain stop.
- There is a feint pass or output and then pull.
- The need to perform a fake shot, then take a boat to move and throw.
- Must end with entry to the basket by one side given.
- There’s that end up pulling (below the ring, outside the area or from the three-point line).
- You need to dial a certain number of baskets at a certain time (can be targeted individually, by group or team).
- A band performs at sprint and the other to trot. One more way of regular/dose the effort. To be considered, depending on the number of players that we have available.
- The passes are given on a boat.
- After receiving a change of hand and ends in shooting or input to the basket.
- You can even make a competition mode of the relays in the compete 2 or 3 teams (3-4 players).
Cedric Arregui Guivarch
Coach of the National Basketball (CES 2014)
