Sprinti

1. (Minūtes sprinti starp līnijām ) Minute Sideline Sprints

One common basketball conditioning drill is sideline sprints. This exercise requires you to run from
sideline to sideline as many times as you can in one minute. With this exercise, some people have a
specific number of times you have to hit the sideline, like 17, but if you can’t quite reach this
number right away, you can start lower and work up to 17.

2. (‘’Līnijas’’ ) Suicides

3. (Pilna laukuma pāru sprinti) - Full-Court Partner Sprints

You and your partner can alternate sprinting the length of the court and back. While you are
running, your partner can rest. When you finish, your partner can start so that you are pushing each
other to go as fast as you can.

4. Sprinti pret kalnu (Uphill Sprints)

Ja trenējamies centra KP laukumā, tieši blakus ir kalniņš (riteņbraucēja celiņš )

Kāju Veiklība

1. (‘’Apkārt soda laukumam’’) - Lane Agility Drill

https://www.breakthroughbasketball.com/play.asp?id=8036

2. 5 Yard Cone Side Shuffle Drill

https://www.youtube.com/watch?v=ZHvwnRQPifw

3. Partner Mirror Drill

This may be one of the best exercises to help basketball players develop lateral quickness and
improve their reaction time. In a 5-yard space, stand facing your teammate. One of you is the lead,
the other is the shadow. Within the 5 yards, the lead moves laterally, changing direction as he or she
feels like it, while the shadow tries to mirror every move.
Sets/Duration: 6×10-20 seconds (3 as lead and 3 as shadow), with 1 minute rest between sets.
Lēciens

1. Two-Man Drill
• One player stands on each side of the basket.
• Player with the ball jumps up and passes the ball high off of the backboard to player on the
other side.
(If this is too hard with a basket, pass it off of a wall instead.)
• Rebounder jumps up as high as possible to grab the ball, comes down, jumps back up and
passes the ball back off the backboard to the other side.
• Repeat 10 times and then switch sides of the basket to do it again.

• This time, when you rebound the ball, don't bring it down.
• Try to jump, catch, and pass the ball back over before your feet hit the floor.
• This takes some strength and some practice!

2. Kangaroo Jump
• Take one step with your right leg, jump as high up as you can, and come down using your
right leg only.
• With your right leg still on the floor, step with your left leg and jump straight up, coming
down on your left leg only.
• Build up to doing this drill 10 times and then 3 sets of 10.
• This is a great drill to work on the footwork for shooting a lay-up.

3. Lunge Jumps
https://www.sportplan.net/drills/Basketball/Fitness/Lunge-Jumps-baskoct004.jsp
Spēka spēle

1. 1v1 Post moves

https://www.breakthroughbasketball.com/training/1v1-postmoves-chair.html