Welcome to Self-Training Session #7, designed by EMB Moraleja de Enmedio to help players stay active, technical, and motivated from home. This session focuses on improving ball-handling, shooting form (shadow reps), core strength, and defensive agility—all adaptable to small spaces and minimal equipment. Ideal for youth players who want to keep progressing between practices.
Note: note that there is only one exercise that requires a pot and it is also at the mid-height.
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: Iron supporting only one arm and with the free arm to drive the ball around the arm supported.
Useful exercise to work a fun way, the core (‘Core’).
Exercise 2: Coordination of hands and feet, passing the ball from foot to foot and turning with the ball around the waist (jogging on the site).
Exercise is a great way to start to heat up. It appeals to the coordination of hands and feet and the rhythm.
Exercise 3: Coordination of hands and feet. Driving a ball with your feet and tossing the ball around the waist (circular scrolling).
Progression in which we bind circular movement around an axis. We will do the exercise in both senses.
Exercise 4: Coordination of hands and feet. Driving a ball with your feet and tossing the ball around the waist (scroll side-to-side).
We continue with the displacement to the time coordinate hands and feet. This time from side to side, drawing ‘eights’ side.
Exercise 5: Coordination of hands and feet. Driving a ball with your feet and tossing the ball around the waist (offset front to back).
We continue with the displacement to the time coordinate hands and feet. This time from front to back, drawing ‘eights’
Exercise 6: With the knees supported, pot soft side to side.
We make pot soft side to side.Note: we may dampen the noise of the boat using any padded surface (mat, cardboard, etc…).
Exercise 7: From genuflection, boat from front to back.
We launched the ball forward and backwards with a pot of strong to overcome a small barrier (can be worth two tennis balls or a packet of cereal).
Exercise 8: From genuflection, launching the ball with the hand and reception with the same hand, above and below the knee is lifted.
We launched the ball with one hand and with the same hand back to receive the ball passing the hand under the leg.
Exercise 9: Supports cross-and circling around the waist.
We support cross to the couple that we pass the ball behind the back and climbed holding the balance to simulate an input to the basket.
Exercise 10: Control of ball with ball after autopase.
First challenge of the session: we Hit 3 times the ball that we have auto-past hitting it with the ball held by the two hands.
Exercise 11: Control of ball with ball after the pass.
Second challenge of the session (in this exercise, you will need a person to help us).The person we help us to launch the ball and we must hit it three times in a row with the ball held in both hands.
Variants
- Exercise 1: change/toggle the sense of the windings around the arm supported.
- Exercises 2, 3, 4, and 5: switch/toggle the direction of the turns, both in displacement as of the spins of the ball around the waist.
- Exercise 6: make the pot with a single hand (first with one and then the other).
- Exercise 7: collate boat below the leg.
- Exercise 8: launch the ball from the bottom, touching the top of the leg and back to receive the ball with the same hand, after having passed under the leg.
- Exercise 9:
- to give two-three (or more) laps around the waist.
- toggle/switch sense of laps around the waist.
- Exercises 10 and 11:
- to make the challenge to the hopscotch.
- make more than 3 touches of the ball.
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)
