PE & Sport: Basketball

Warm up (8-10 mins)

• Jog on spot 20 secs
• 5 squats
• Jog on spot 20 secs
• 5 squats
• Star jumps 20 secs
• Butt kicks 15 secs
• Star jumps 20 secs
• High knees 15 secs
• Hold a squat and slide left two times, then back right two times
• Heel raises 15 secs
• 5 Squat jumps
• Windmills 15 secs
• Repeat 2-3 times

Conditioning (10 – 12 mins)

Completed as a circuit 2-3 times through

• Line jumps (side 2 side, on toes) 30 secs
• Squat jumps 20 secs
• Line jumps (Forwards and back, on toes) 30 secs
• Alternating lunges 30 secs
• Squat hold 20 secs
• Commandoes (up and down) 30 secs
• Plank 45 secs
• Repeat

Skills (15-20 mins)

Need a basketball or something similar to dribble

Ball wraps competition. First person to 20 wraps:

• Around waist (wrap the ball around your waist)
• Around head
• Around left leg
• Around right leg
• All together but just 10 each. (start at leg and work up)
   

Stationary dribbling competition first to 40 bounces:

• Teach dribbling technique first (knees bent, bum down chest up, eyes up, fingers, between hip and knee height)
• Right hand pounds
• Left hand pounds
• Though the tunnel (hold a lunge left leg forward dribble the ball from left to right hand continuously through the tunnel)
• Though the tunnel (hold a lunge right leg forward)
• Continuous crossovers (cross the ball from left to right hand, below the knees in front of the body)
• Forward and back on outside of body left hand (push and pull the ball)
• Forward and back on outside of body right hand
• Side 2 side in front of body left hand (push and pull, hand moves to side of ball to do this)
• Side 2 side in front of body right hand

Game specific ball handling:

• Pounds and crossovers (teacher call’s a number between 1 and 5, students pound the ball that number of times the cross the ball over and repeat (60 seconds)
• Retreat dribble (two retreat dribbles, move back to starting spot and repeat. 3 times left and 3 times right hand) continue for 60 seconds.
• Combine both together. Start with “pounds and crossovers” then call “retreat” player performs 2 retreat dribbles, returns to spot and continuous “Pounds and crossovers” 90 seconds

Try these: (60 seconds each)

• Figure 8 no dribble (around and through legs)
• Figure 8 dribbling
• Toss and catch behind back (toss ball in air, catch behind back)
• High/medium/low left and right hand (dribble the ball at head height, then hip height, then ankle height)
• Sitting knife drill (sit down, legs apart, dribble the ball outise your left leg, then between your legs then outside your other leg) (outside-inside-outside) can you do this with one dribble each.

Cool down (3-5 mins)

Light stretch

• Major muscles
• Quads
• Hamstrings
• Glutes
• Chest
• Arms

Warm up (8-10 mins)

• Jog on spot 20 secs
• 5 squats
• Jog on spot 20 secs
• 5 squats
• Star jumps 20 secs
• Butt kicks 15 secs
• Star jumps 20 secs
• High knees 15 secs
• Hold a squat and slide left two times, then back right two times
• Heel raises 15 secs
• 5 Squat jumps
• Windmills 15 secs
• Repeat 2-3 times

Conditioning

To be done as a circuit 2-3 times

• Skipping 90 secs
• Alternating lunges 30 secs
• Squat hold 20 secs
• Push ups 30 secs
• Plank 45 secs
• Repeat

Skills

Ball taps:

• Tap the ball with finger tips, passing it from left to right hands super quick)
• Change heights when doing this
• In front of face
• Above head
• In front of chest
• Upside down (fingers to ground)

Stationary dribbling competition first to 40 bounces:

• Teach dribbling technique first (knees bent, bum down chest up, eyes up, fingers, between hip and knee height)
• Right hand pounds
• Left hand pounds
• Though the tunnel (hold a lunge left leg forward dribble the ball from left to right hand continuously through the tunnel)
• Though the tunnel (hold a lunge right leg forward)
• Continuous crossovers (cross the ball from left to right hand, below the knees in front of the body)
• Forward and back on outside of body left hand (push and pull the ball)
• Forward and back on outside of body right hand
• Side 2 side in front of body left hand (push and pull, hand moves to side of ball to do this)
• Side 2 side in front of body right hand

Footwork:

• Pivoting. Dribble the ball 10 times, pick it up and pivot on one foot around in a circle. Throw the ball up in the air to simulate a shot and repeat. Practice pivoting on both feet.

• Catching or picking the ball up. Toss ball out in front, let it bounce once and with a 1-2 (left-right or right-left step catch the ball). (right hand players, right foot should land slightly in front of left, good base and balance with knees bent.

• Show shooting hands. When we catch the ball, we want to be ready to shoot it. Shooting hand (strong hand) behind and in centre of ball, off hand on the side of the ball, Toe, knee and elbow in line with the hoop. Ball under chin.

• Add shooting hands. Toss ball out, 1-2 step and catch low with shooting hands. Repeat 2 mins
• Repeat this drill. But now catch the ball on the full, don’t let it bounce. You will have to be quicker with your feet. Don’t forget to be low on the catch. (if you have a ring you can shoot after the catch)

• Add a jab step. Repeat the toss and catch. You can either let it bounce or catch it on the full. Catch it low and with shooting hands. Now jab step with your lead foot (a small step with your lead foot only forwards. Short and sharp, like you are squashing a bug) then return it to shooting position. (if you have a ring, you can shoot)

• Add a pivot at the end. Repeat the above drill. Now you will pretend to shoot the ball (shot fake) then perform your pivot as you did earlier. Reset, and repeat drill.

Light stretch

• Major muscles
• Quads
• Hamstrings
• Glutes
• Chest
• Arms

Warm up

• Jog on spot 20 secs
• 5 squats
• Jog on spot 20 secs
• 5 squats
• Star jumps 20 secs
• Butt kicks 15 secs
• Star jumps 20 secs
• High knees 15 secs
• Hold a squat and slide left two times, then back right two times
• Heel raises 15 secs
• 5 Squat jumps
• Windmills 15 secs
• Repeat 2-3 times

Skills

Quick stationary ball handling (different moves from previous lessons)

Footwork series from previous lesson perhaps

New drills around footwork in game

Cool down (3-5 mins)

Light stretch - Major muscles

• Quads
• Hamstrings
• Glutes
• Chest
• Arms