Session #5 continues the at‑home workout progression by incorporating simple ball and footwork exercises to maintain coordination, balance, and fitness. Most drills involve minimal ball contact and are suitable for indoor practice without disturbing neighbors—ideal during quarantine or off‑season training.
In this article we transcribe the exercises proposed by Juan Fermín Jiménez, technification coach of the Municipal Basketball School Moraleja de Enmedio.
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: Feet fixed and passing the ball between the legs by drawing an ‘8’.
Stand with your feet flat on the floor (in the whole plant), we pass the ball under the legs by drawing an ‘8’.
Exercise 2: Same as the previous exercise, but jogging.
Like the previous exercise and jogging in the site.
Exercise 3: Passing the ball below your feet up while we move forward and backward.
We move forward and backwards passing of the ball under the legs.
Exercise 4: We pass the ball under your legs (by drawing an ‘8’) while we jump in the site.
As in the first exercise, we pass the ball under your legs (by drawing an ‘8’) while we jump in the site.
Exercise 5: Lift the ball above the head, and he let it fall and caught before it touches the ground.
We raise the ball above the head, and he let it fall and caught before it touches the ground. We can put some blanket (to avoid disturbing the neighbors below if we loose the ball).
Exercise 6: we Raise the ball above the head, and he let it fall and I caught just after it has touched the ground.
We raise the ball above the head, and he let it fall and caught before it touches the ground. We can put some blanket (to dampen the sound of the boat to disturb the neighbors below).
Exercise 7: Sitting on my knees, put the ball behind the back, we launched it and we caught it ahead.
We launched the ball from behind your back and caught in front with both hands.
Exercise 8: Sitting on my knees, put the ball in front, we launched it and we catch behind the back.
We launched the ball from in front and caught behind the back with the two hands.
Exercise 9: Eurostep and keeping the balance on the last support.
We side supports to simulate an entry with a Eurostep and maintain the balance on the last support.First from one side and then changing to practice the same sequence, alternating the order of the supports.
Exercise 10: Eurostep, passing the ball behind the back and keeping the balance on the last support.
Like the previous exercise with the added bonus that we pass the ball around the waist.
Exercise 11: Challenge of aiming (easy mode).
In this exercise you will need a person to help us (another option is to roll the ball first against the wall to bounce and again). The person who helps us to launch the ball causing it to roll. We will have to first launch a ball with one hand and then another with the other hand with the goal of making both balls to hit the ball in basketball.
Exercise 12: Challenge of aiming (hard mode).
In this exercise you will need a person to help us (another option is to roll the ball first against the wall to bounce and again). The person who helps us to launch the ball causing it to roll. We will have to first launch a ball with one hand, making it bounce against the basketball in such a way that brings us back and let’s get to the flight. After successful launch and return to catch the first ball, we will have to do the same with the second ball before the ball reaches us.
Variants
- Exercises 1, 2, 3 and 4: pass the ball back and forth.
- Exercise 5, 6, 7 and 8: perform the exercise first with one hand (throwing and picking up with the same hand).
- Exercise 9 and 10: to pass the ball around the waist to contradiction (a matter of practice coordination)
- Exercise 11 and 12: perform the same exercises but the ball comes bouncing.
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)
