Session #4 provides a mix of proprioceptive and coordination drills, with minimal dribbling to accommodate small spaces. Designed by Juan Fermín Jiménez, it helps players maintain body control, spatial perception, and light ball familiarity, perfect for home training routines.
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 is only one, and the pot is at a minimum).
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: Seated and turning with the ball around of our body.
Sitting on the floor, with her legs semi-flexed and turning with the ball around the body. Using only the tips of the finger to drive the ball. In both senses.
Exercise 2: Same as in the previous exercise but lifting your legs to move the ball below.
As in the previous exercise but lifting your legs to move the ball below. In both senses.
Exercise 3: standing with your legs open and semi-flexed, drawing the figure ‘8’.
Stand with your legs open and semi-flexed, drawing the figure ‘8’. In both senses.
Exercise 4: Circuit in zig-zag.
We drive the ball doing zig-zag between the objects which we placed on the floor. In both directions.
Exercise 5: a Boat from a stopped ball.
With one knee resting on the ground, we launched the boat on stationary ball with a single hand. The finishing touches need to be fast (essential withdraw your hand quickly to give space to start the pot).
Exercise 6: Suspension ball grip cross.
Foot (with the legs open and semi-flexed) and catching the ball with one arm in front and behind, get up and change the positions of the arms.
Exercise 7: Suspension ball with parallel-grip.
Foot (with the legs open and semi-flexed) and catching the ball with two arms for the front, pick up the ball and return to pick it up with both arms from behind. Then we reverse the process.
Exercise 8: Throw the ball behind your back and with the same hand what we get ahead.
We launched the ball with one hand behind the back and with the same hand that you turn to control.
Exercise 9: Support.
In triple threat position, we made a stop in 2 times. First by the first support with the foot closest to the sheet 1 and by the second support with the foot closest to the folio 2. Then doing the same thing but being the first support with the foot closest to the sheet 2 and then do the second support with the foot closest to the sheet 1 (as shown in the animation above).
Exercise 10: Using autopase we make a stop at two times.
We launched the ball to give us a autopase and we make a stop at two times. Then we exchanged the papers to make the first support with the other foot.
Exercise 11: Self-pass and stop in 2 times.
In this exercise you will need a person to help us. Give us a pass, throwing the ball and we will make a stop in 2 times. Then we will share the folios of the site to change the first and the second support.
Exercise 12: Reception and stop at two times.
In this exercise you will need a person to help us. Give us a pass, throwing the ball and we will have to make a stop at two times.
Exercise 13: Reception and stop at a time.
In this exercise you will need a person to help us. Give us a pass, throwing the ball and we will have to make a stop at a time.
Exercise 14: shooting Mechanics from the position of lying face-up.
From the position of lying face-up, we throw the ball upwards, extending the arm upward and pushing finally with wrist flexion. Exercise top for the job of shooting mechanics, and to the awareness of the levers of the body.
Exercise 15: a Continuation of the previous exercise from a sitting position with the legs crossed.
Continuation of the previous exercise from a sitting position with the legs crossed.
Exercise 16: Support for the completion of entry to the basket.
In this exercise we conducted a autopase to then mark the supports simulating an input to the basket. In the last support we climbed up the ball and held on the balance at the last support.
Exercise 17: Support for the completion of entry to the basket, passing the ball back of the waist.
In this exercise we conducted a autopase to then mark the supports simulating an input to the basket. While we support, we passed the ball back of the waist. In the last support we climbed up the ball and held on the balance at the last support.
Variants
- Exercises 1, 2, 3, 4, and 5: perform the exercises with 4, 3, 2 and 1 finger only.
- Exercise 6 and 7: hold the ball with one hand and pick it up with the other hand.
- Exercise 8: throw the ball ahead and pick it up with the same hand behind the back.
- Exercise 9, 10, 11 and 12: make the stop holding the ball with one hand.
- Exercise 13 and 14: perform the mechanics of the shot with the hand, non-dominant.
- Exercise 15 and 16: mark of the supports of an input to the basket with loss of step, two supports, and step zero.
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)
