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Red Jacket Premier Girl's Fall Fundamental Weekends Invitation Apr 22, 2012, 1:01 pm.jpg)
April 2012
Due to much interest I am pleased to announce the Red Jacket Premier Girl's Club Basketball will be bringing back Fall Fundamental weekends to be held beginning in Sept to get you ready for your high school season. From conditioning to fundamental work to competitive drills and more be ready for your high school season.
The sessions will take place on Friday-Saturdays at Bearspaw Christian School. each session will run 2.5 hours and will run until the beginning of Nov.
Fess will be $400.00 and includes a reversable top, back pack and gym times.
There will be a cap of 40 players for the fall sessions so sign up today. This camp includes players who are entering grade 9-12 this fall.
Please make checks paid out to Red Jacket Basketball.
If you are able to attend please fill out the information required below and e-mail back to redjkt@gmail.com.
If your parents would like more inforamtion about the fall program or next seasons club team selections fell free to contact me anytime at 403-827-7526. Thank you with your interest and I look forard to seeing you this Sept.
Sincerely,
Randy Peron
President/ Head Basketball Instructor
138 Springbank Terrace SW.
Calgary, AB, T3H 4S9
Players Name: Grade:
Position: Height:
Alberta Health Care Card:
School: Latest News
Premier 1 Reach Tournament Final-Premier 2 Finish on a Strong Note May 14, 2012, 6:28 pm
A great weekend of play as the Red Jackets headed north to Edmonton to participate in the 1st annual Rocky Mtn Classic.
The weekend was a mixture of training sessions along with 5 games a test of endurance for sure.
Premier 1 winning their pool with wins over Blues and Panthers then were matched up against the 2nd seed in another pool. Another strong game that saw their pressure defense wear down the opponents that helped with another victory. Next up a semi-final clash against Adam Par winners of Pool B. Again as soon as the Red Jackets went into their trap systems they were able to open up a lead that they never lost winning 59-43. The Championship match saw the Red Jackets up against the undefeated St. Albert High School Team a team that has not lost in 2 years. Right from the tip off the opponents had their way with the Premier 1 team throughout the game winning the championship 55-29 over Premier 1. Lessons learned from the match that will help prepare the team for their Regina Trip this weekend.
Premier 2
After a 1-3 round robin record Premier 2's last game was against the Spartans with the winner getting 7th place in the 12 team field. After a tough Saturday night loss to St. Albert the girl's responded very well dominating their opponents winning easily 52-6. A great team effort from top to bottom from the roster. The team focused on defensive stance-hand high defending the shot along with box out concepts.
A great weekend of results as Premier 1 finished with a 4-1 record finishing 2nd in the tournament. Premier 2 finishing 2-3 and finishing the tournament on a positive.
Next up Regina.
Red Jackets Play Some Tough Competition May 6, 2012, 8:54 am
Well a busy weekend as both teams were participating in the Visions Invitational held at the Talisman Center.
Premier 1 had 2 games against either the current members of Mt. Royal University or former members along with playing against CYDC. The university games for the most part were competitive as the stronger more experienced university players managed their game effectively in defeating the Red Jackets 87-28 and 82-58. The CYDC game went down to the end with the opponents coming out with a 56-49 win. 3 tough opponents which in the long term will help with the development of the players for their next season.
Premier 2 faced off against a very tough Out West group losing 83-13. The Out West group has not lost a game all year and looked very polished vs Red Jackets who are still working with their systems and timing with each other. Their next 2 games saw an improved Red Jacket group where they bounced back from a tough opening loss to then defeat the Quills 47-39. Their final game against CBA was basically tied with only about 7 min left in the game then CBA went on a major run pulling away from the Red Jackets 51-30. Lack of high percent finishes cost the team in this one and with hard work upcoming the group looks to finish more than miss next week in Edmonton.
Thank you for the parent support for the teams and thank you to Shae and Kristen for working the stats and parents who who did the time keeping.,
Red Jackets Perform Well in Canada Basketball Testing Apr 25, 2012, 11:26 am
This week the players were put threw specific basketball testing mechanisms that in the past Canada Basketball used for identifying possible provincial and cp players for the National Programs. From core test, to sprint test, to beep test and more the payers all did very well. This program will return in July prior to our trip to Spokane to see what increases the players have shown during the 3 months of work after this test was done.
Coach Randy
Beep Test
1. Kaitlin Bracko 11.11
2. Katrina Berube 10.17
3. Alyssa Barry 9.8
20 M Sprint
1. Ali Leinweber 3.41
T2. Raman Sawhney 3.46
Melissa Guenette
3. Shae-Lynn Mendryk 3.57
Canada Shoot (max 37)
T1. Kyra Lindenbach 28
Amy Wanvig 28
T2.Kaitlin Bracko 20
Komil Rehill 20
3. Rachel Koskowich 19
T-Agility
1. Victoria Fong 9.45
2. Kyra Lindenbach 9.74
3. Ali Leinweber 9.75
Core-Regular Plank
1. Victoria Fong 3:30
2. Alyssa Barry 3:02
3. Kathleen Mitchell 2:26
D-Slides Elbow to Elbow (20 sec)
T1. Kyra Lindenbach 19
Marina Janzen
T2. Sydney Fairfield 18
Raman Sawhney
Maddie Cline
Rachel Koskowich
Katrina Berube
Kaitlin Bracko
T3.Amanda Kerr 17
Ali Leinweber
Katyana Szabo
Kristen McNab
Komil Rehill
Jessica McCurdy
Victoria Fong
Alyssa Barry
Giorgia Van Bruschot
60 sec Push Ups
T1. Ali Leinweber 38
Alyssa Barry 38
2. Marina Janzen 32
T3. Kyra Lindenbach 30
Maddie Cline
Sydney Fairfield
Katrina Berube
Jessica McCurdy
Former Red Jacket Brooke Taylor Signs on as Apprentice Coach Apr 23, 2012, 6:17 pm
Head basketball coach Randy Peron is pleased to announce the signing of former Red Jacket player Brooke Taylor to the coaching staff for this club season. Brooke will be learning the coaching side of the game as an apprentice coach helping in all practice sessions and tournament games.
Brooke played her high school basketball at Ernest Manning, then played college basketball at Grant MacEwan University and NAIT is attending Lethbridge University and will be joining the club at the end of the month.
Brooke brings player experience along with a desire to teach young players skills needed to have success in their future basketball seasons.
Red Jacket President/Head Coach Announce Signing of Cassidy Osterling to Coaching Staff Apr 23, 2012, 5:33 pmPresident and Head Basketball Coach Randy Peron is proud to announce the signing of Cassidy Osterling to the coaching staff for the season and beyond.
Leadership, passion, respect hard working and a desire to want to help youg players improve are some of the qualities that Cassidy brings to the Red Jacket organization that will help all players. Cassidy has also experienced success on the court as she played for St. Francis High School where the team won city championships in her freshman year and senior year along with finishing 2nd in her grade 11 season as a senior. Cassidy was also part of the RTC program in Alberta (grade 10) and the Center for Performance Program in her grade 11-12 season.
Cassidy is currently attending Quest University where she is a member of the Ladies University Basketbal Team.
Cassidy will be joining coach Peron as his assistant for the Calgary Zone 3 U15 Girl's Team that will be participating in the Alberta Summer Games to be held in Lethbridge.
Cassidy joins The Red Jackets at the end of this month.
For more information on the latest addition check the staff link under Cassidy Osterling.
President/Head Basketball Coach
Randy Peron
Red Jacket Premier Girl's Fall Fundamental Weekends Invitation Apr 22, 2012, 1:01 pm
April 2012
Due to much interest I am pleased to announce the Red Jacket Premier Girl's Club Basketball will be bringing back Fall Fundamental weekends to be held beginning in Sept to get you ready for your high school season. From conditioning to fundamental work to competitive drills and more be ready for your high school season.
The sessions will take place on Friday-Saturdays at Bearspaw Christian School. each session will run 2.5 hours and will run until the beginning of Nov.
Fess will be $400.00 and includes a reversable top, back pack and gym times.
There will be a cap of 40 players for the fall sessions so sign up today. This camp includes players who are entering grade 9-12 this fall.
Please make checks paid out to Red Jacket Basketball.
If you are able to attend please fill out the information required below and e-mail back to redjkt@gmail.com.
If your parents would like more inforamtion about the fall program or next seasons club team selections fell free to contact me anytime at 403-827-7526. Thank you with your interest and I look forard to seeing you this Sept.
Sincerely,
Randy Peron
President/ Head Basketball Instructor
138 Springbank Terrace SW.
Calgary, AB, T3H 4S9
Players Name: Grade:
Position: Height:
Alberta Health Care Card:
School:
Red Jackets Continue Their Education and Basketball Apr 18, 2012, 11:09 amCongradulations to the following Red Jacket players who not only will continue with their school education but will also continue with their basketball career while schooling at various colleges in the fall.
Mikaela Bruce 6'4 Forward Olds College
Kaitlin Bracko 5'10 Forward Red Deer College
Amy Wanvig 5'11 Forward SAIT
Amber Smith 5'9 Forward 2nd Year St. Mary's University College
Rocky View Basketball Banquet-Red Jackets Recognized by Their School Teams Apr 16, 2012, 9:33 pmRocky View held their Basketball Banquet this week at George MacDougall and many Red Jacket players were recognized for their efforts to their high school teams.
From rookie of the year, to all-star here is a list of Red Jackets with their high school team and what award they picked up. Congrads to all players.
League All-Stars:
Sydney Fairfield Cochrane
Rachel Barr Bow Valley
Maddie Cline Cochrane
Amamda Kerr George MacDougall
Jess McCurdy Cochrane
Rookie of The League
Kristen McNab Cochrane
Coach's Corner
Common Mistakes with Off-Season Training Apr 12, 2011, 10:08 pm
7 common mistakes with off-season training:
1. Players get caught up in the latest fads. While there are a ton of valuable tools you can use to get stronger and more powerful, you don’t need any goofy shoes or gizmos and gadgets to get better. You need to intensely and progressively work the muscles of your entire body through every plane of movement and angle of motion. This can be done with a combination of fundamental exercises (squats, pull-ups, deadlifts, etc.) as well as a variety of modalities (med balls, bands, etc.). However, if you spend your entire workout standing on one foot on a BOSU ball; you are not getting stronger (and you look ridiculous).
2. Players pay little attention to proper footwork and technique. Your footwork is critical in shooting as well as in your agility training. Proper landing, planting and cutting is important for injury prevention as well as efficiency on the court. Don’t reinforce bad habits when you are training.
3. Players who casually follow a workout program. There is nothing magical about a program that comes from a famous player, coach or team. This includes my programs! Following a program does not guarantee success. It’s not what you do; it’s how you do it! Effort, consistency and progression are the key to success for any training program.
4. Players follow a program not specific to their needs. Strength & conditioning for basketball is a means to an end, not an end itself. You are not a bodybuilder, football player, marathon runner, or Olympic lifter; so you should not train like one! There are valuable exercises and concepts from each of those domains, but you need to follow a program specific to you as a basketball player. Are the resistances you are using appropriate? Are you working the right movement patterns (defensive slides, jumping, back pedaling, etc.)? Are you working within appropriate work/rest ratios?
5. Players constantly over train. Basketball is already very plyometric in nature, no need to overdo it with excessive amounts of plyos. If you played in a few AAU games over the weekend, you don’t need to do 4,000 reps of depth jumps on Monday. Not getting enough rest in between workouts is another problem. You don’t need to lift every day of the week to make progress.
6. Players have poor nutritional habits. I will make this simple - eat like crap, play like crap.
7. Players don’t work on their fundamentals. No matter how fit or strong you are, if you can’t shoot, pass, defend or handle the ball you will never be a good basketball player! Basketball fundamentals are only improved through task specific repetition. Thousands and thousands of repetitions at game speed!
Workouts don’t have to be long. Short, intense workouts done consistently and progressively will get the job done.
“If you only work hard on the days you feel like it, nothing will ever get done!”
Commit yourself to excellence every workout. One day at a time. Build your success brick by brick. Over the course of the entire off-season you will make great progress.
Next season’s success is determined by what you do today!
Off Court Workouts-Increase your strength-speed with these drills Apr 2, 2010, 5:17 pm
* Arrange three cones in triangle, each about one yard apart
* At first cone, balance on right leg in athletic stance with knee slightly bent
* Maintaining balance, squat down, fold at waist and reach right hand across body to cone in front and left
* Return to start with control; repeat but reach left hand across body to cone in front and right
* Continue in alternating fashion for specified reps
* Perform set on left leg
Sets/Reps: 3x20 touches each leg
Coaching Points: Keep balancing knee in line with ankle // Keep opposite leg engaged to assist with balance
Candace: This teaches your body to react to different ways that you would land. That’s one thing I learned to understand—how important [it is to] land properly. You can really challenge yourself by closing your eyes and varying the placement of the cones each set. You’ll really feel this in your hamstring and quad after awhile.
* Sprint full speed for five yards toward ladder
* Without slowing down, perform specified drill down length of ladder
* Sprint out of ladder for five yards
Sets/Reps: 2-3x7-8 foot patterns
Coaching Points: Perform forward, backward and lateral foot patterns // Move feet as quickly as possible
Candace: The ladder helps with balance and quickness by making you do everything you would do with your feet on the court. Look at basketball; it’s all about change of speed and change of direction—going from facing sideways to running forward, or going from running backwards to turning around and sprinting back on defense.
* Begin in athletic stance holding dumbbells at sides
* Step forward to comfortable distance and lower into lunge position until back knee is just above ground
* Drive back into start position by pushing through heel of front foot
* Repeat with opposite leg; continue alternating for specified reps
Sets/Reps: 3x20 each leg
Coaching Points: Do not allow lunging knee to shift left, right or out past toes // Keep torso upright throughout // Do not step past comfortable distance // Do not use back leg to assist in returning to start position // Perform each rep in one fluid motion
Candace: I really enjoy doing lower body exercises, and this is one of my favorite ones, because it hits pretty much everything. I really feel it in my hips, quads and hamstrings.
Aug 4, 2009, 8:04 pmThere are essentially four ways you can create scoring opportunities:
1. Dribble Moves
2. Live Ball Moves
3. Movement
4. Screening
On this article I will write on dribble moves. I would advise the reader that in order to be a great player, you
do not need a hundred different moves. What you do need, however, is a move and a countermove and
execution. Do a few things very well and you are on you way to a great career.
DRIBBLE MOVES
The defense is trying to contain the ball. The ball handler is trying to force the defender out of stance and
out of balance. You, the ball handler must make the defender lunge, straighten his knees, go back on his
heels or cross his feet. You accomplish this goal by using a change of speed, a change of direction or a
combination of the two.
I. THE DRIBBLE
You should use the dribble to:
A. Create space.
B. To get yourself out of trouble, not into trouble.
C. To change a passing angle.
D. To get to the hoop.
II. TYPES OF DRIBBLE MOVES
A. Change of speed moves
1. Acceleration
2. Stutter step
3. Stop and go
4. Fake crossover
B. Change of direction moves
1. Crossover
2. Pullback crossover
3. Between the legs
4. Around the back
5. Spin moves
6. Slide dribble into a spin
C. Combination moves
1. Fake crossover to crossover
2. Fake crossover to spin
3. Stop and go to crossover
4. Between the legs to spin
5. Stutter to crossover
6. One hand cross to crossover
7. Spin, between the legs, crossover
8. Pull Back then explode
III. AN EXPLANATION OF THE DRIBBLE MOVES
A. Change of speed moves.
1. Acceleration. The intent of acceleration is to lull the defender into a false sense of security about your
speed of travel and then spring by the defender. The keys to acceleration are:
a. Act relaxed before exploding to the hoop.
b. Look up, to further lull the defender into a relaxed state.
c. Keep the ball protected.
2. Stutter. The stutter is executed by dribbling at a defender and freezing him/her by stopped your forward
motion and rapidly moving your feet up and down before exploding to the hoop. The stutter should
resemble a foot fire drill. The keys to the stutter are:
a. Keep your knees bent to make your move to the hoop quicker.
b. Look up before going to the hoop.
3. The stop and go. The stop and go is actually a stop, back up, look up and go. The first part involves
dribbling at the defender and quickly stepping back off your leg opposite the ball. As you push back off
your leg you should either land on two feet or take a second small step and hop back to two feet. The
defender must now react and move forward to close the space created by your back up. When the
defender moves forward you should look up at the hoop before quickly exploding to the basket. The keys
to the stop and go are:
a. Keep the ball low throughout the move.
b. Make sure your knees are bent as you look up so you can explode to the hoop.
c. Sell the fake with your eyes, your hand that is not dribbling the ball and your body language.
4. The in and out or fake crossover move. The fake crossover is intended to give the defender the
illusion that a crossover move is about to take place. You begin with the ball in your right hand. As you
approach the defender you take a step to the left before pushing back to the right. The best description of
this move is to imagine ice skating and pushing off your right foot and then back out to the right. This slight
shifting of the hand over the top of the ball is the most significant part of the move. The keys to the fake
crossover are:
a. Allow your body to move left while keeping the ball on your right.
b. Slide your hand over the top of the ball without carrying the ball.
c. Keep the ball low so that it is easier to slide your hand over the top.
B. Change of direction moves.
A change of direction move involves changing the ball from one side of the body to the other. It also
involves changing the direction of travel in an attempt to make the defender cross his/her legs or come out
of stance.
1. The crossover move. The crossover is executed by pulling the ball from one side of your body to the
other. The exchange of the ball should be quick, hard and low. It is common to add a step back to the
move before the crossover to eliminate any chance of the defense knocking the ball away. The keys to the
crossover are:
a. Pull the ball as opposed to simply dribble the ball across the middle of your body.
b. The ball should travel from outside your leg on the right to outside your leg on the left or vice versa.
c. Keep the crossover low. Bringing your hand down to the floor helps to keep the ball low.
d. Sell the move with your shoulders.
2. Pull back crossover. The pullback crossover is executed by dribbling the ball (in this example) with
your right hand and stepping hard at the defender with your left foot. As your weight transfers over your
left or front foot, you lift your back foot off the ground. This allows you to step back (or push back) off your
front foot. When your right foot comes down on the floor you lift your left foot off the ground and hop
further back off the plant off your right foot. The result of a coordinated well executed move is to create
approximately seven feet of space between you and the defender (sequence 1). The ball has stayed in
your right hand throughout the move. As the defender scrambles to recover and close the space between
the two of you, it is the optimum time to execute a hard crossover (sequence 2). A key teaching point is to
remind your players that as your feet are landing in a simultaneous motion on the ground (the end of the
step back), cross the ball.
3. The between the legs moves. Dribbling between the legs allows you to change the ball from hand to
hand while protecting the exchange with your body. The ball should always travel from front to back away
from the defender. You should also allow your body to dip (similar to sitting in a chair) as the ball is
passing between your legs. This will set up your body to spring in the opposite direction (sequence 3).
The keys to the between the legs, dribble are:
a. Don’t pound the ball through the legs, dribble the ball through.
b. Come to a two-footed stop before dribbling between the legs.
c. Always dribble the ball between your legs from the front to the back so the ball is moving away from the
defender.
4. Around the back move. The around the back move is ideal to change the passing angle. The move is
actually set up when a defender lunges for a ball that is being dribbled at your side. The object is for you
to cross the ball from one hand to the other behind your back. You must learn to get your body in front of
the ball before making the exchange from hand to hand to eliminate the possibility of a carry call by the
officials (sequence 4). The keys to the around the back dribble are:
a. The around the back move must change your direction. If you maintain
a straight line of travel, even though you changed hands on the ball, a charge will mostly likely occur.
b. Keep the ball low to avoid a carry call.
5. The spin move. The spin move is a change of direction move that allows you to seal the defender with
your body. Similar to the around the back move, the spin move is often set up by the defender. When the
defender reaches for the ball, you protect the ball by stepping toward the defender with the foot furthest
from the ball. You now execute a reverse pivot away from the other hand. After completing the pivot you
change the ball to your other hand (sequence 5).
The keys to the spin move are:
a. Set up the defender by moving in one direction before attempting the pivot.
b. Seal the defender with the pivot.
c. Upon completion of the pivot, the toe of your front foot should be pointed at the hoop. This will insure
you are moving north to south (hoop to hoop) rather than east to west (sideline to sideline).
d. Complete the pivot before changing hands on the ball.
6. Slide dribble spin. This move was made popular by Magic Johnson. Magic would execute a slide
(similar to a defensive slide) while dribbling the ball. He would stand facing the sideline and bounce the
ball near his foot that was located furthest from the defender. If the defender tried to come around his
front, he would simply spin away.
C. Combining moves.
An ideal way to beat a defender is to employ two moves in quick succession. The first move should be a
slower or setup move to lead the defender in one direction before exploding in a second direction: An
example of some of the combination moves you might employ is:
1. Fake crossover to crossover
2. Fake crossover to spin
3. Stop and go to crossover
4. Between the legs to spin
5. Stutter to crossover
The moves described above have already been explained in terms of hand position, footwork and
execution. The following two moves need further examination.
6. One hand cross to crossover. The ball handler takes the ball in his right hand and bounces it across
his body. He then uses the same hand to bring the ball back to its original starting point. The ball is
bounced in a rhythmic one-two motion. When the ball returns to its original spot, the ball handler now
explore-des into a crossover. We sometimes call this the bad crossover, good crossover move. The first
motion is meant to lull the defender before exploding to the hoop.
7. Spin, between the legs, crossover. This move actually requires three changes of direction in a very
short time period. The ball handler starts by spinning away from the defender. He then drops the ball
between his legs as the defender is sliding back into position. Once more as the defender fights to recover
the ball handler drops his foot closest to the ball and executes a hard crossover.
IV. BALL HANDLING DRILLS
A. Body position.
1. Knees bent, feet shoulders width apart.
2. Weight should be equally distributed on the balls of your feet.
3. Head up. A good teaching point is to hold up fingers while someone is dribbling and have them call out
the number of fingers you have up. This teaches the ball handler to look up.
4. The ball is controlled on the fingertips.
B. Drills to practice the basics.
1. Dribble a ball side to side and front to back while looking up. Repeat the drill with either hand. You can
handle two balls at once as the skill level increases.
2. Practice running forward at ¾ speed and then accelerating.
3. Use cones or chairs to practice changing directions and going around objects.
4. Play “red light” to practice sprinting
and stopping with the ball. The coach stands at one end of the gym facing a line of ball handlers. The
coach quickly pivots 180 degrees away from the players. When he pivots the ball handlers dribble as fast
as they can while the coach counts loudly and quickly to five, yells red light and pivots back to the ball
handlers. If he catches them moving they return to the starting point. The object is to be the first to reach
the coach. This ‘child’s’ game teaches stop and go and ball control.
5. Dribble tag. Place ten players with basketballs in the half court area and designate the player that is
poison. The player that is poison must touch another and pass the poison. When the coach calls time, the
last player with poison must run sprints.
6. Dribble tag versus the group. One member must touch each person in the group in a prescribed time.
7. Dribble tag with two people as poison.
C. The Advanced drills.
1. One on one full court zig - zag. The ball handler works on pullbacks, change of direction and change of
pace moves while working his way down the court versus a defender. The defender does not try to steal
the ball.
2. The ball handler is face guarded by a defender and must get free for an inbounds pass. As soon as he
receives the ball he must play full court one on one against a second defender who is waiting ten feet
back.
3. One on one half-court. The defender gets in defensive stance with his arm extended. The defenders job
is to stay within six feet of the ball handler for five seconds. The ball handler must work to break contact.
4. One on two half court. Two defenders try to corner and trap the ball handler. The ball handler tries to
keep the ball alive for twenty seconds.
5. Play one on one where the ball handler starts ten feet from the defender and dribbles at his opponent
trying to execute a quick dribble move.
V. PASS FAKES OFF THE DRIBBLE
Because you are moving when you
dribble the ball it makes a pass fake very effective. The following are pass fakes you should master.
A. Hard drive, jump stop and pass fake.
The key is to stay low and step in the direction of the pass. You should be able to create space, step back
and shoot.
B. Fake one hand pass. As the ball is returning from the floor to your hand you throw your hand over the
ball to fake a pass. The heel of your hand should start the ball moving forward like an intended pass only
to be pulled back by your fingertips at the last second.
C. Fake around the back pass. As the ball is returning from the floor to your hand you cup the ball and
fake passing it around your back and return it to its starting point.
VI. A FINAL NOTE ON BALL HANDLING
Take a ball with you everywhere you go and you will become proficient in no time. Regardless of your
size, work with your handles. Make the most of practice. In lay-up lines execute a different dribble move
every time you go to the hoop.
FIBA Dribbling Skill Videos Feb 5, 2009, 3:32 pm
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Start in a defensive stance. Dribble two balls alternating from the outside of your legs to the inside of your legs and back. Keep the ball at a kneehigh level. |
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Dribble one ball and toss a second ball up with your other hand. Switch Hands. |
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Dibble two balls, one with each hand. Place a Coach/Teammate 3-4 meters opposite of you. On his signal pass the requested ball to him. Use Left hand, Right hand, Bounce pass, Chest pass. |
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Start in a defensive stance. Dribble the ball with your right hand from the front of your body to the back of your body. Keep the ball at a kneehigh level. Use both hands |
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Start in an active stance with your knees bend and dribble a ball with one hand. Use the opposite forearm to shield the ball. Use both hands. |
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Start in a defensive stance. Dribble two balls alternating, each with one hand. Keep the balls at a kneehigh level. Dribble the balls outside of your legs first and then switch to the inside of your legs. |
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Start in a defensive stance. Dribble the ball With your right hand from the outside of your leg to the inside of your leg and back. Keep the ball at a kneehigh level. Use both hands. |
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Dribble a ball as close to the ground as possible. Make sure your eyes stay off the basketball. |
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Start in a defensive stance position. Figure a eight with the basketball around your legs. Use both directions. |
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Start in an upright position with your feet more than shoulder wide apart. Hold the ball wiht both hands in front of your body. Bounce the ball between your legs and catch it with both hands behind your back. Continue in other direction. |
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Start in a defensive stance. Hold the ball between your legs with both hands in front of your legs. Now switch your hands to the back of your legs by tossing the ball up and catching it again between your legs. |
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Start in a defensive stance. Dribble two balls one ball at a kneehigh level, the otherone at your shoulder level. |
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Start in a defensive stance. Dribble the ball from your right hand to your left hand and back. Keep the ball at a kneehigh level. |
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Tapping the ball back and forth, with your fingertips, in front of your body. |
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Start in a upright position and hold the ball above your head. Your feet should be more than shoulder wide apart. Now bounce the ball from behind through your legs and catch it in front of your body. |
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Start in a defensive stance. Dribble two balls alternating, one from the front of your body to the back of your body and one vice verser. Keep the balls at a kneehigh level. |
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Start in a defensive stance. Dribble two balls each with one hand. Keep the balls at a kneehigh level. Dribble the balls outside of your legs first and then switch to the inside of your legs. |
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Start in a defensive stance position. Hold the ball between your legs with one hand inside and one outside your legs. Switch your hands without dropping the ball to the ground. |
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Start in a defensive stance. Dribble the ball from your right hand to your left hand, behind your back. Keep the ball at a kneehigh level. |
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Start in a defensive stance. Dribble the ball from your right hand to your left hand, through your legs and back. Keep the ball at a kneehigh level. |
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Start in a upright position with a ball in one hand. Start with skippings and pass the ball under your raised leg into your opposite hand. Continue in the other direction. |
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Circle the ball around your head, waiste and knees. Use both directions (clockwise and otherclockwise). |
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Start in a defensive stance. Dribble a eight with a ball around your legs. Use both directions. |
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Start in a defensive stance. Dribble two balls from the front of your body to the back of your body. Keep the balls at a kneehigh level. |
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Sit on the floor and dribble a basketball. a) dribble the ball underneath each leg, back and forth. b) dribble the ball underneath both legs. c) dribble the ball over each leg. d) dribble the ball around your back. |
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Start in a defensive stance. Dribble two balls from the outside of your legs to the inside of your legs and back. Keep the ball at a kneehigh level. |
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Start in a defensive stance. Dribble the ball between your legs with both hands alternating. Each hand dribbles the ball once in front and once behind your body. |
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Start in a defensive stance. Dribble the ball from your right hand to your left hand and back. Bring the ball all the way up to your chest level. |
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In and Out Dribbling |
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Nov 23, 2008, 4:30 pmLooking through my inbounds play stuff, I came across this play that Gonzaga runs on occasion underneath the offensive basket. I like it because it spreads the defense out and what I really like about it is that it's a safe one to use. Sometimes, in finding the perfect scoring inbounds play, you can get too cute that actually result in turnovers. I would much rather a safe inbounds play that scores less than an inbounds play that scores slightly more but is prone to the turnover.
Setup:
My personal belief is that the majority of the time you should have a guard inbounds, in this case it is the point guard. The other players are spread in a 4-high set. It's important that both forwards or posts play the side of the ball.
O2 will do a v-cut to the basket looking for the quick hitter from O1. If you want you can substitute v-cut for L-cut or whatever you think will get O2 open. O5 and O4 will set a stagger screen for O3 coming over the top. O1 will hit O3 as the second option.
After inbounds:
After the inbounds, you want another quick hitter opportunity before setting up your offense.
After O1 inbounds, O4 and O5 will set a double screen and O1 will maneuver in between O4 and O5 to the top of the key. O4 will quickly seal his man and look for the post entry from O1 as option 1. If not there, O3 will simply pass to O1 and in this case
Gonzaga will setup their flex offense.
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