Session #3 continues the home training series with a mix of balance-focused exercises and proprioceptive work. With few or no dribbles, it emphasizes daily coordination and motor control, offering a manageable yet impactful routine for young athletes training at home.
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: Turns with the ball around the waist.
Standing, circling with the ball around the waist and change of senses. Ideal for warm up before entering the exercises are more advanced.
Exercise 2: Turns with the ball around the waist and jogging on the site.
Like the previous exercise and jogging in the site.
Exercise 3: Turns with the ball around the waist and jumping in with both feet from side to side.
We take turns with the ball around the waist and jumped in with both feet from one side to the other.
Exercise 4: Turns with the ball around the waist and jumping from front to back.
We take turns with the ball around your waist while you jump from front to back.
Exercise 5: Turns with the ball around the waist and jumping while turning 1/4 turn.
We take turns with the ball around your waist while we skipped giving turns 1/4 turn (90°).
Exercise 6: Laps with the ball around the waist and jumping at the same time that ‘we’ a square.
We take turns with the ball around your waist while you jump by ‘drawing’ the silhouette of a square.
Exercise 7: Throw the ball with one hand around the arm extended.
We launched the ball with one hand around the arm extended and turn to control it without dropping it.
Exercise 8: Throw the ball and with the same hand that we’ve launched we make a turn around.
We launched the ball with one hand and with the same hand we take a tour around the ball in the air, and we control it without dropping it.
Exercise 9: Throw the ball and with the same hand that we’ve launched to give a touch on the top of the ball and return to pick it up.
We launched the ball with one hand and with the same hand, give a tap on the top of the ball while it is in the air. You turn to control without falling to the ground.
Exercise 10: With one foot anchored to the ground, pivotamos to point with the foot support free the quoted number.
In this exercise you will need a person to help us.We keep one foot on the ground by way of pivot foot. We note, with the foot support free number that tells us our assistant.
Exercise 11: Laps around the waist, coordination of hands to indicate the two-digit number with the hand nearest to you.
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.
Give a spin to the ball around our waist and pointed with the hand nearest the folio of the two-digit number that our assistants have been appointed.
Exercise 12: Laps around the waist, coordination of hands and feet to mark the number with the hand furthest away.
In this exercise you will need a person to help us. We draw a 1, a 2, a 3 and a 4 on each sheet of paper and hang it on the wall (1 and 2) and doing this on the floor (3 and 4)
Give a spin to the ball around our waist and pointed with the hand and the foot closest to the folio in the number of our assistants have been appointed.
Variants
- Exercises 1, 2, 3, 4, 5 and 6: do the exercises hopping (first with one leg and then the same with the other leg).
- Exercise 6: draw a triangle or other geometric figure.
- Exercise 9: give two taps on the top of the ball or give a hint on each side of the ball.
- Exercise 10: to pivot in such a way that the longer route to point with the foot support free the number appointed.
- Exercise 11: pointing with the hand furthest away.
- Exercise 12: assign numbers to a hand or a foot. Vary the position of the folios.
- 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)
