High-intensity warm-up in Z
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High-intensity warm-up in Z
Drill
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This basketball drill is a high-intensity warm-up we can use to improve our team's fitness. We'll mostly work on simple finishes, since the main goal is not technique but physical preparation. It can be somewhat complex at first, but once the mechanics are understood it becomes very dynamic. Ideally, it should be done with more than 7 people.
The initial setup consists of two lines of players with the ball on one side of the court (left or right, not mid-court). There will be one player without the ball at the free-throw elbow of a hoop. In the half-court where the free-throw player is, the first player in line does not have a ball. Finally, there will be 4 cones at the height of both free-throw lines placed as follows.
STEP 1
The initial setup consists of two lines of players with the ball on one side of the court (left or right, not mid-court). There will be one player without the ball at the free-throw elbow of a hoop. In the half-court where the free-throw player is, the first player in line does not have a ball. Finally, there will be 4 cones at the height of both free-throw lines placed as follows.
The corner player without the ball will go out to receive at the cone on their side, while the player at the free-throw elbow must run to circle the cone without the ball (only the first time) set in a diagonal.
STEP 2
The corner player without the ball will go out to receive at the cone on their side, while the player at the free-throw elbow must run to circle the cone without the ball (only the first time) set in a diagonal.
The player who receives the ball always makes the diagonal (from now on with the ball) until passing it to the player who was circling the cone after making the diagonal. Once passed, they circle the cone and head to the opposite basket to receive from the teammate who is making the diagonal and finish. The player passing from the line always goes out to receive on the other side.
STEP 3
The player who receives the ball always makes the diagonal (from now on with the ball) until passing it to the player who was circling the cone after making the diagonal. Once passed, they circle the cone and head to the opposite basket to receive from the teammate who is making the diagonal and finish. The player passing from the line always goes out to receive on the other side.
