Címke: footwork

  • 100 Off-Season Tasks for Basketball Players

    100 Off-Season Tasks for Basketball Players

    An Off-Season Basketball Development Program

    The off-season provides an opportunity to improve skills, physical preparation, basketball habits and confidence.

    The following list comes from an earlier Basket Clinic training program and presents 100 ideas for individual off-season development.

    Important: This is an archival training resource. Some of the original training volumes and methods reflect an earlier approach to athletic preparation and should not automatically be treated as modern prescriptions. Training load should always be adjusted to the player’s age, development, health, experience and individual needs.

    At Home

    1. Perform 25 fingertip push-ups.
    2. Perform 500 calf raises.
    3. Take 100 simulated shots while lying on your back, concentrating on the shooting motion.
    4. Perform isometric exercises using a doorframe, with an emphasis on leg work.
    5. Read basketball and motivational books and develop a positive mental attitude.
    6. Squeeze two tennis balls to work on hand strength.
    7. Hold and handle a basketball while watching television.
    8. Sleep with your basketball.

    Outdoor Tasks

    1. Jog 3–7 kilometers daily.
    2. Practice dribbling a golf ball or tennis ball.
    3. Jump rope for 10 minutes every day.
    4. Practice spinning the basketball on your fingers.
    5. Work on gripping and controlling the basketball in your hands.
    6. Practice juggling three balls.
    7. Run 10 × 30-meter sprints.
    8. Play in adidas Streetball events.

    In the Gym

    1. Warm up properly and perform mobility and stretching exercises.
    2. Play plenty of 1-on-1.
    3. Play plenty of 2-on-2.
    4. Play plenty of 3-on-3.
    5. Play plenty of 4-on-4.
    6. Play plenty of 5-on-5.
    7. Handle the ball between and around your legs without looking down.
    8. Dribble two basketballs simultaneously.
    9. Slalom-dribble between chairs.
    10. Practice dribbling while sitting on a chair.
    11. Practice the behind-the-back dribble.
    12. Sprint-dribble the full length of the court.
    13. Practice changing speed while dribbling with both hands.
    14. Perform a spin move at each court line.
    15. Practice between-the-legs changes of hand.
    16. Touch the net, backboard or rim continuously 25 times, depending on your jumping ability.
    17. Perform 25 jumps over a bench or similar obstacle.
    18. Practice dribbling with your eyes closed.
    19. Dribble while moving in a circle with the opposite hand touching the floor.
    20. Dribble around the three circles of the basketball court.

    Shooting and Finishing

    1. Shoot from approximately 30 centimeters from the basket and carefully check your technique — elbow position, wrist action and follow-through.
    2. Make 10 layups from each side.
    3. Practice 10 post moves from each side.
    4. Practice stationary hook shots for 5 minutes.
    5. Practice hook shots with both hands for 10 minutes.
    6. Take 50 mid-range shots from inside.
    7. Shoot 100 free throws.
    8. Take 20 bank shots from each side.
    9. Take 100 set or rhythm shots from approximately five meters without using a dribble.
    10. Take 100 jump shots from approximately five meters.
    11. Practice attacking and penetration moves 100 times.
    12. Take 100 jump shots from approximately 7.5 meters.
    13. If you are physically capable, practice 10 dunks with each hand.

    Ball Control

    1. Move the basketball around each leg.
    2. Move the basketball around both legs together.
    3. Move the basketball around your head.
    4. Move the basketball around your waist.

    Strength Development

    1. Perform leg presses for 10 repetitions, three times per week.
    2. Perform leg extensions for 10 repetitions, three times per week.
    3. Perform leg curls for 10 repetitions, three times per week.
    4. Perform bench presses for 10 repetitions, three times per week.

    Defensive Footwork and Movement

    1. Practice defensive slides to the right and left.
    2. Practice defensive movement forward.
    3. Practice defensive movement backward.
    4. Practice defensive footwork with changes of stance.
    5. Practice the jump stop out of the dribble.
    6. Practice pivoting on both feet.
    7. Run backward.
    8. Perform backward hops.
    9. Hop the full length of the court.
    10. Practice hopping with crossing footwork.
    11. Perform sprint drills with line touches.

    Tip-In and Finishing Work

    1. Perform 10 right-handed tip-ins.
    2. Perform 10 left-handed tip-ins.
    3. Perform 10 alternating-hand tip-ins.
    4. Perform 10 two-handed tip-ins.
    5. Perform 10 running tip-ins above the rim, jumping toward the basket — a “Superman” style drill.

    Passing

    1. Practice passing with a medicine ball.
    2. Perform 25 two-handed chest passes.
    3. Perform 25 bounce passes.
    4. Perform 25 hook passes.
    5. Perform 25 overhead passes.
    6. Perform 25 baseball passes.
    7. Perform 25 behind-the-back passes.
    8. Practice any other passing techniques you already know.

    Advanced Footwork and Ball Handling

    1. Practice dribbling with changes of rhythm and hesitation steps.
    2. Practice dribbling while using forward and backward pivots.
    3. Practice dribbling with crossover footwork.
    4. Perform 25 jumps while raising a medicine ball overhead.

    Play the Game

    1. Take part in summer competitions.
    2. Play plenty of games during the summer.
    3. Play against older and more experienced players.

    Take Care of Yourself

    1. Pay attention to good eating, recovery and sleeping habits.
    2. Adjust nutrition and body composition only according to your actual physical needs and appropriate professional guidance.
    3. Avoid alcohol, recreational drugs and smoking.
    4. If appropriate and safe, include selected running or movement activities on grass or sand.
    5. Use the jump rope regularly.
    6. The original program recommends training with ankle weights; this should be regarded as a historical recommendation rather than a universal modern training method.
    7. Play basketball in appropriate basketball shoes.
    8. The original program also recommends weighted-vest training. External loading should only be used when appropriate for the athlete and the exercise.

    Live Basketball During the Summer

    1. Spend as much productive time in the gym as possible during the summer.

    The original program described this as:

    “Live in the gym.”

    The message is commitment — not simply being physically present, but using the off-season deliberately.

    1. Play tennis to challenge hand-eye coordination and movement skills.
    2. Have shooting competitions with your parents, family members or friends.

    Play games such as 33 or other competitive shooting games.

    Give them a head start if necessary.

    1. Accumulate substantial quality basketball practice during the summer.

    The original program set an ambitious target of:

    250 hours of basketball during the off-season.

    The Bigger Idea

    The most valuable lesson in this list is not that every player should complete every task exactly as written.

    The message is that the off-season should be used intentionally.

    Develop:

    • your ball handling,
    • shooting,
    • finishing,
    • passing,
    • footwork,
    • physical preparation,
    • basketball understanding,
    • competitive experience,
    • recovery habits,
    • and confidence.

    Some days may focus on skill.

    Other days may focus on strength, movement or competition.

    The specific program should change according to the player.

    The commitment to improvement should remain.

    The season shows what kind of player you are.

    The off-season gives you the opportunity to change what kind of player you will become.

  • Ball-Handling Drills

    Ball-Handling Drills

    Depending on your age and level of preparation, these exercises can help you improve individually and become a more valuable member of your team.

    There is a special satisfaction in knowing that you worked hard to become a better player.

    Individual drills — especially those directly connected to the game, such as ball handling and dribbling — can help take your basketball skills to the next level.

    The following program focuses on:

    • ball control,
    • individual dribbling moves,
    • foot speed,
    • coordination,
    • change of direction,
    • change of pace,
    • and turning the dribble into a scoring opportunity.

    Consistent individual work also helps players develop confidence and build a stronger work ethic.

    Phase One

    The first phase begins with foot speed.

    Quick feet are an important part of basketball both with and without the ball.

    1. Jump Rope

    Jumping rope can help develop quick and active feet.

    Begin with:

    • two-foot jumps,
    • then single-leg jumps.

    Try to perform the movement with speed and rhythm.

    A more advanced variation is the double-under, in which the rope passes under the feet twice during one jump.

    2. Line Jumps

    Use any line on the basketball court.

    Jump rapidly from side to side across the line for approximately 30 seconds.

    The exercise is simple, but it can be used regularly to develop quicker footwork and lower-body coordination.

    Ball-Handling Exercises

    Once the feet are active, turn the focus toward controlling the basketball.

    Daily ball-handling work can improve:

    • hand-eye coordination,
    • fingertip control,
    • speed,
    • confidence,
    • and comfort with the ball.

    The objective is to develop what we might call basketball confidence — the ability to handle the ball naturally without constantly looking at it or worrying about losing control.

    1. Fingertip Taps

    Hold the arms extended and rapidly tap the ball from one hand to the other using the fingertips.

    Focus on quick, controlled contacts.

    2. Around the Head

    Move the basketball around the head.

    Perform 15 repetitions in each direction.

    Keep the movement quick and controlled.

    3. Around the Waist

    Circle the basketball tightly around the waist.

    Perform 15 repetitions in each direction.

    4. Around the Ankles

    Move the ball around the ankles.

    Perform 15 repetitions in each direction.

    Stay balanced and keep control of the ball.

    5. Combination

    Combine the previous ball-control movements into one sequence.

    Work continuously from:

    • head,
    • waist,
    • ankles,
    • and back through the sequence.

    6. Around the Left Leg

    Circle the ball around the left leg.

    Perform 15 repetitions in each direction.

    7. Around the Right Leg

    Circle the ball around the right leg.

    Perform 15 repetitions in each direction.

    8. Figure Eight

    Move the basketball in a figure-eight pattern between and around the legs.

    Keep the feet stationary while developing rhythm and control.

    9. Fingertip Dribbling

    Use the fingers to control the basketball with quick, short dribbles.

    The objective is to develop greater sensitivity and control through the fingertips.

    10. Stationary Dribbling Moves

    Practice fundamental dribbling changes while remaining in a controlled area:

    • crossover,
    • between-the-legs,
    • behind-the-back,
    • spin move,
    • half-spin,
    • and retreat or recovery dribble.

    Do not simply perform the movement.

    Try to execute every change with purpose and control.

    11. Dribbling Around the Left Leg

    Dribble around the left leg using the left hand.

    Do not look at the ball.

    Keep the dribble low and controlled.

    12. Dribbling Around the Right Leg

    Dribble around the right leg using the right hand.

    Again:

    Do not look at the ball.

    Develop equal confidence on both sides.

    13. Dribbling Figure Eight

    Dribble the basketball in a figure-eight pattern through the legs.

    Use multiple low dribbles while maintaining a balanced stance.

    Do not watch the basketball.

    The objective is to control the ball through feel rather than sight.

    14. Dribbling While Lying on Your Back

    Lie on your back and practice controlling the ball with both hands.

    Dribble around the head area and underneath or around the legs as space allows.

    This creates a different coordination challenge.

    15. Wall Dribbling

    Face a wall and choose a fixed point to look at.

    Dribble with both the right and left hand while keeping your eyes on that target rather than on the basketball.

    This reinforces one of the most important ball-handling habits:

    play with your eyes up.

    Phase Two

    Once the exercises from Phase One have been learned and controlled, progress to Phase Two.

    This phase requires:

    • greater concentration,
    • better control,
    • and more game-like speed.

    Some exercises require two basketballs.

    A full basketball court with two baskets is ideal, but most of the running drills can also be performed in any safe area that allows approximately 25–30 meters of dribbling space.

    1. Two-Ball Dribbling

    Start on one baseline with one basketball in each hand.

    Move toward the opposite end while staying low and maintaining control of both balls.

    Dribble the balls alternately:

    • left hand,
    • right hand,
    • left hand,
    • right hand.

    This drill challenges hand-eye coordination and independent hand control.

    2. Controlled Between-the-Legs Dribbling

    Walk up and down the court while transferring the ball between the legs on each step.

    The objective is not speed at first.

    Focus on:

    • rhythm,
    • balance,
    • coordination,
    • and control.

    Once the movement becomes comfortable, gradually increase the pace.

    3. Sprint Dribbling

    Dribble from baseline to baseline at maximum controllable speed.

    Use both hands.

    The objective is to travel the distance with as few dribbles as possible while maintaining control.

    As your skill improves, try to reduce the number of dribbles required.

    Speed is useful only when the basketball remains under control.

    4. Sprint Dribble into a Layup

    Develop the ability to transition from full-speed dribbling into a finish.

    Sprint with the basketball toward the basket and finish with a layup.

    Then immediately continue toward the opposite basket.

    Practice:

    • right-handed dribbling and right-handed finishing,
    • left-handed dribbling and left-handed finishing.

    The transition between speed dribbling and finishing should become smooth.

    5. Sprint Dribble, Jump Stop and Power Finish

    Attack the basket at speed.

    Instead of finishing directly from a running layup:

    1. come to a controlled jump stop,
    2. establish balance,
    3. explode upward from two feet,
    4. finish strongly as if a defender were protecting the basket.

    Perform the drill:

    • from both sides,
    • and with both hands.

    6. Slalom Dribbling

    Begin near one baseline.

    Dribble toward the first target — for example, the elbow.

    Execute a crossover and accelerate toward the next target.

    Continue through a sequence such as:

    • first elbow,
    • half court,
    • opposite elbow,
    • opposite baseline area.

    Every change of direction should be followed by acceleration.

    The move creates the advantage.

    The acceleration uses it.

    7. Crossover Drive

    Begin around half court and dribble toward the free-throw-line area.

    A chair, cone or other obstacle may represent the defender.

    Approach with a low dribble.

    Execute a crossover in front of the obstacle and accelerate toward the basket for a layup.

    Practice:

    • both directions,
    • both hands,
    • and both finishing sides.

    Protect the basketball as you change direction.

    8. Double Crossover

    Begin around half court and attack toward the free-throw-line area.

    Perform two crossovers in front of the imagined defender before attacking the basket.

    The drill develops rapid changes of direction while maintaining control.

    9. Hesitation Dribble

    Attack from half court toward the free-throw line.

    As you reach the defender’s area:

    1. hesitate briefly,
    2. change rhythm,
    3. explode toward the basket,
    4. finish with a layup.

    The effectiveness of the move comes from the contrast between the pause and the acceleration.

    10. X Layups

    Begin underneath the basket.

    Dribble toward the left elbow, change direction and attack the basket for a layup.

    Immediately secure the rebound.

    Then dribble toward the right elbow, turn and attack the basket again, finishing with the opposite hand.

    Continue alternating sides.

    Throughout the drill:

    • keep the dribble low,
    • maintain a balanced athletic stance,
    • change direction sharply,
    • and finish under control.

    Train the Skill You Want to Use

    Ball-handling drills should eventually connect to real basketball actions.

    The goal is not simply to perform complicated dribbling moves.

    The goal is to be able to:

    • advance the ball under control,
    • change direction,
    • change speed,
    • protect the basketball,
    • keep the eyes up,
    • beat a defender,
    • and turn the advantage into a quality shot.

    Begin with control.

    Then add speed.

    Then add movement.

    Finally, connect the dribble to game actions.

    Individual improvement is built through repetition — but the repetitions must have a purpose.

  • How to Use Screens More Effectively

    How to Use Screens More Effectively

    How to Use Screens More Effectively

    A few ideas on how to use screens more effectively to create better perimeter shooting opportunities

    Before using a screen, always move your defender one or two steps in the opposite direction from where you want to receive the screen.

    This helps create separation and gives you a better chance of coming off the screen into a shooting position.

    Run shoulder-to-shoulder with the screener.

    Even the smallest gap between you and the screener gives the defender enough space to recover and reduces the effectiveness of the cut.

    Show your hands and call for the ball as soon as you are ready to receive the pass.

    Unfortunately, many players come off screens with their hands down.

    If you are already prepared to receive the ball, you reduce the time and distance needed to bring the ball into your shooting pocket.

    Showing your hands also gives the passer a clear target.

    One of the most important conditions for a high shooting percentage is receiving the ball with proper timing.

    Continue to improve your offensive footwork before the shot.

    Younger players often use a pivot to establish balance.

    As they become stronger and more coordinated, they can learn to use a jump stop and turn their feet toward the basket while receiving the ball in the air.

    Coming off a screen, establishing a low and balanced position, maintaining control of the center of gravity and preserving enough energy for the shot all require a great deal of practice.

    Keep your eyes focused on the basket while using your peripheral vision to locate both the defender and the ball.

    The goal is to be ready to shoot immediately when you receive the pass.

    If the screen does not create a good enough shooting opportunity, continue moving and use the screen again.

    Your movement should force the defender to respect the possibility of a back cut.

    Once the defender becomes concerned about being beaten behind, it becomes easier for you to come toward the ball and create separation.

    Playing Without the Ball: Screens and Cuts

    The effectiveness of an off-ball screen depends largely on how well the offensive player uses it.

    The cutter has the best chance of creating an advantage when he waits for the screen to be properly established before moving toward the ball.

    The cut should be made as close to the screener as possible.

    There are several ways to take advantage of how the defender chooses to defend the screen.

    1. Curl toward the screen if the defender trails

    If the defender follows around the screen, move tightly toward the screener and curl into the open space.

    2. Flare or step back if the defender tries to go underneath

    If the defender attempts to slide under the screen, move away from the basket-side pressure and create space for an outside shot.

    3. Back cut if the defender jumps high over the screen

    If the defender aggressively jumps above the screen before it is fully established, immediately move in the opposite direction.

    A back cut can also become available if the defender overplays the passing lane.

    The key is not simply to use the screen, but to read how the defense reacts to it.

    Good off-ball offense requires timing, footwork, spacing and the ability to recognize the defender’s decision in real time.

  • Help Defense

    Help Defense

    How to Improve Your Team’s Help Defense

    Everything starts with proper footwork.

    A defender must react quickly and correctly. The goal is to attack the path of the ball while staying in a low stance with bent knees, positioned about one step away from the passing lane.

    Take one strong step toward the ball handler.

    If the defender is on the weak side, two or three passes away from the ball, that generally means being positioned two or three large steps away from the offensive player being guarded.

    Proper technique also means keeping the foot closest to the ball slightly forward, with the ball-side shoulder and arm in an active position. This can make the passer less comfortable and more hesitant.

    Never turn both shoulders completely toward the help position.

    If you do, it becomes much more difficult to recover to your own player.

    While helping, always remember that you still need to be able to recover.

    Develop the mindset:

    “I will help, but I will never give up my own player.”

    This is one of the most important principles of good team defense.

    Otherwise, the defense can quickly find itself in a 5-on-4 disadvantage — which is exactly what dribble penetration is trying to create.

    Help across, not upward.

    As Dick DeVenzio emphasized, proper help defense requires intelligent positioning. However, if you are guarding a smart offensive player, he may immediately relocate and move behind you the moment you leave to help.

    Use your head, not your hands, to stop penetration.

    If you can get your body between the drive and the basket early enough, you can force the ball handler to stop or pass.

    At the same time, this keeps you in a much better position to recover to your own player.