Bounce ball around court in one line.
Last person speeds up while bouncing the ball and go all the way to the front.
DRILLS
1 hand with ball. Swing from side up. Alternating with leg.
*reach out as far as you can*
1 hand with ball. one hand will swing behind, one hand will swing infront.
Both hands with ball. Swing from side to side, twisting as much as possible.
Underleg pass whole court. Forward and backward.
Kneelift underleg pass whole court. Forward and backward.
Both hands with ball, leg will kick up and touch the ball.
1 hand on the ball. kick to the side and ball touch the feet.
Bounce and push pass.
peripheral vision is needed when 3 person is doing this drill.
** push pass is thrown from the front, not the side.**
**bounce pass, don't lift the ball too high and pass. Lift it up around chest and waist level.
Push ball down and let it bounce around 3/4 of the distance to the person passing the ball.**
Pair running passes.
*rmb to lift hands up and ball facing outwards*
Team passing.
catch the ball on the run and continue running and passing. DO NOT STOP.
**Elbow higher than Shoulder.
** while catching the ball, do not tense arms up = cannot absorb ball**
Jump pass
Dont be stunned upon receiving the ball.
*relax your arm while passing the ball. dont be like a stick but like whipping a horse*
3 MAN WAVE (cones)
person in the middle will receive a pass from friend A at the side. look at the goal post with intention to shoot.
Then, pass the ball back to friend A who passed the ball to you. friend A continues the wave movement. person paddles back quickly and attempt another cut in at the other cone on the other side and does the same thing.
** person always rmb to look infront. **
** friend rmb to pass the ball infront of person so that person can speed up onto the ball**
3 MAN WAVE (cross over pass)
Person in the middle runs towards the direction of where the ball is and catches the ball and turns her body to face another side. And then gives a long pass over to friend on the other side. ( same concept as the one above but cross over pass)
CUTTING THROUGH THE CHAIR DRILL
Team spilts into 2.
2 cones as the left and right back defender.
cutting in from the left facing goalpost will throw a side pass with right hand.
cuttng in from the right facing goal post will pop a pass with left hand.
** runner rmb to time your run and speed up on the ball. if too early, defenders will know and passer will not be able to pass to you. if too late, defenders would have clamp her down**
FAKE AND PASS
left side - fake left go right, pass to right side
right side - fake right go left, pass to left side
**rmb to CUT IN**
**time your run, so that when you catch the ball, you will be about one arms length away from defender**
ATTACK AND DEFEND (3steps and 6steps)
team splits into two lines horizontally
one person attack by faking pass defend. after attacking, defend the next attacker. cycle goes on.
** rmb to time your run, start the fake movements once you catch the ball, if not it will be travelling**
SAN KAI DEFENDER IF LAND TOO NEAR DRILL
catch the ball too near the defender.
defender tries to clamp
react to the defenders hand and pull yourself away so that defender will not be able to clamp you
after pulling away, quickly cut in again at the side.
so its like moving in a U shape
PHYSICAL TRNG
2sets
(with friends help)
squat down on one leg, the other leg straighten outwards x5 each leg
10 men push ups
1set
superman with ball
run 3 rounds
stretch down
Thanks yap for the update
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