Session #6 in the EMB Moraleja de Enmedio home training series offers a collection of coordination and balance drills designed to be performed in minimal space and without dribbling—perfect for small spaces or shared living areas. Experts crafted this session to help players maintain spatial awareness, motor coordination, and psychomotor skills 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: To be noted that the majority of the proposed exercises are performed without throwing away so that he will not bother the neighbors (in this session there are only two (touches of fingers the ball against the wall and autopase effect).
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: standing around with the ball above the head.
Standing, circling with the ball above the head. What we do in both senses.We can even do it with closed eyes and want to look for certain turns (1/4 or 1/2 turn or 3/4 turn). This will improve the perception we have of our situation in the environment (spatial intelligence).
Exercise 2: standing circling on the hopscotch with the ball above the head.
Like the previous year, and but hopping.
Exercise 3: Turns hopping with the ball resting (in tray) on one hand.
We take turns hopping with the ball held in one hand. We will do so in both senses.We can also perform the exercise, making the hand that holds the ball of a side that we support the softfoot (this will increase the difficulty).
Exercise 4: Autopase throwing the ball with effect.
We launched the ball giving effect to return to us after having thrown away.
Exercise 5: a Pot against the wall with a touch of finger.
With the touch of a finger, throw away the ball against the wall. What we will do first with one hand and then the other.
Exercise 6: Pot against the wall with the touch of fingers and alternating hands.
Like the previous year, but alternating hands.
Exercise 7: Game of feet in lateral displacement.
Lateral shift: we can not raise the feet and we will always have to start the scroll apart.
Exercise 8: Game of the foot and wraps around the waist with side shift.
Like the previous exercise, but holding a balloon and giving a lap behind the back after the end of the lateral displacement.
Exercise 9: Game of feet in a side-scrolling, receiving and returning pass.
As in exercise 7 with the added bonus of receiving and return the pass after the end of the lateral displacement.
Exercise 10: Supports cross-entries.
Control the ball in motion to support a foot and then cross the other. What we will do first supporting foot and then the other. Then we will change the order of the supports.
Note that you have to turn on the tip of the first support and use the hip to cross while maintaining the balance.
Exercise 11: Challenge of skill. Hit directing a ball only with the help of the ball held with two hands to shoot down an object.
In this exercise you will need a person to help us throwing a ball.
With the ball held with two hands, we will have to use it to hit and direct the ball with the aim of knocking down a stick (or a package of cookies).
Variants
- Exercises 1, 2 and 3:
- Circling without lifting the foot for support.
- A person that help us give you a slap, and we have to change direction.
- Exercise 4: give the autopase effect with the two-handed symmetrical.
- Exercise 5 and 6: give the finishing touches of fingers with 4 fingers (minus thumb) or with 3 fingers (thumb, index and middle).
- Exercise 8: running the ball under the legs without falling.
- Exercise 9:
- to receive and return the ball with one hand.
- receive the ball with one hand, pass it behind the back and returned with the other hand.
- Exercise 10: to make the supports cross-passing the ball behind the back.
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)
