Basketball drills and coaching by Pål Degerstrøm

Think fast

2009-03-03T23:51:45+00:00

The defender forces you left or right. Dribble with the hand the defender is forcing you to. Go in strong and cross back over and take a shot, or go in. Trust me, it works. I’ve done it plenty of times, it caught my defender off guard.

Skills

Ballhandling and quickness.

Players

2, or do it on your own.

Tips

Go in STRONG cross back over (QUICK) go in or go for a shot.

Full Court Tips

2009-03-03T23:50:14+00:00

Works great.

Skills

Conditioning and jumping.

Players

10 -14

Instructions

Split team up into 2 groups, and send 1 group to one side and the other group to the other side. (Best with about 5 at each hoop). Both groups should have a ball.

1st player in each line throws it at the backboard and runs to the opposite side to do the same. The rest of the players follow.

Go for 1 minute. Rest for 30 seconds. Repeat 8-10 times.

Variations

Go for 2 minutes, and count it as 2 times.

Tips

Make sure your players tip the ball in the air.

Shooting drill

2009-03-03T23:49:03+00:00

If doing this drill right, you are next Ray Allen.

Skills

Improves shooting, leg, calf and arm strength, and gives you motivation to work hard…

Players

1 to 2

Instructions

Stand at the foul line. Then go and score 5 layups with your stronger hand, then with your other hand. After that, shoot 10 free throws. To proceed, you have to make 80% at the foul line. Then, shoot 10 from between foul line and baseline, after that shoot from baseline. You have to make 80% too, and do this at the both directions.

Variations

For big man, you can score around the paint, and remember if you miss go for the rebound.

Tips

Dont give up at any time, and do this at least 5 days a week, or 23 to 25 a month… You can shoot for three if you have enough strength to do jumpshot.

4 corners

2009-01-20T21:46:31+00:00

Helps improve long distance passing and reaction time.

Skills

Reaction time and long distance passing.

Players

8 to 16

Instructions

One half of the court players line up on 4 corners. Balls are in opposite corners and they pass to a player run in front of then then that player passes off to the line they are running towards and so on and so on!!!

Variations

Anyone can make a variation depending on the skill of the team.

Tips

Slowly increase the speed and distance.

The easy basket

2009-01-20T21:45:19+00:00

When you are on the block, take the ball in your left hand, take a jab step to the basket with left foot then dribble to the right for a hook.

Skills

This works every time it doesn’t matter which side of the block you’re on.

Players

Instructions

When you are on the block, take the ball in your left hand, take a jab step to the basket with left foot then dribble to the right for a hook. You can practice with defense and use it in a game.

Variations

I scored 353 points last year, I used this move half the time.

Butterfly drill

2009-01-20T21:44:54+00:00

Improves ballhandling, and hand-eye coordination.

Skills

Ballhandling and the ability to familiarize yourself with the basketball.

Players

Instructions

Start with the ball in both hands in a position low to the ground. Drop the ball in front of you and dribble first with your strong hand (this should be a crossover dribble), then with the weak (this dribble should be between the legs.) When the ball has gone through your legs, repeat the above behind you. This is not too difficult. The objective is to get the ball going as fast as possible and to gain total control over the pill. It\‘s called the “Butterfly” because when you have mastered it, you will look like a butterfly.

Tips

Get comfortable with crossover dribbles both traditional and between the legs. Make sure to keep your head up and don’t stop until you master this.

Tennis ball

2009-01-20T21:43:27+00:00

Catching a tennis ball in one hand whilst dribbling a basketball in the other.

Skills

This forces the dribbler to keep their head up, focus on another thing other than the basketball. It encourages multitasking skills. Improves basketball handling skills.

Players

Instructions

Dribble a ball up and down the court whilst throwing and catching a tennis ball with the other hand. Make sure that the dribbler keeps their head up. Can be used in team races for a little fun

Variations

Alternate dribbling hands, alternate speed up and down the court and include crossovers, around the back dribbles and set up fun races against teams up and down the length of the court.

My schedule

2009-01-20T21:42:03+00:00

Will get you in shape in a week.

Skills

Vertical leap, speed, agility, upper body strength, leg strength, shooting and defense.

Players

Doesn’t matter

Instructions

Stretch
Run one mile
Practice in paint
Shoot 100 foul shots
Shoot mid-range
Shoot 3 pointers
Bench press 4 sets of whatever
Incline bench 4 sets of whatever
Jump as high as you can 4 sets of 20
Toe ups 4 sets of 30
Leg press 4 sets of 15
Defensive slides go all out for 1 min

Variations

You can take the weights and split them up from the shooting and defensive slides.

RUN ONE MILE EVERY DAY!!!

All around shooting

2009-01-13T13:18:33+00:00

Shoot all around the court a few times, changing up your shot on each rotation.

Skills

Shooting, some dribbling.

Players

1 or more (to grab rebounds if players are available)

Instructions

Start at the left baseline. Position yourself at the three point line; if you have a partner have him throw the ball to you, if not, roll the ball so it falls back into your hands.

Grab the ball and pump fake, take a step and one dribble, shoot the ball – Once you make 10 baskets, move on.

Position yourself at the three point line between the top of the key and the baseline. Grab the ball (look above about receiving the ball) and fake right, dribble left and shoot a bank shot, or net shot – once you make 5, do the same but for the right side (fake left, shoot right)

Shoot 15 free throws.

Shoot till you make 10 three pointers between the right baseline and the top of the key.

Position yourself at the right baseline 3 point line. Receive the ball, pump fake, step up and take a shot, continue until you make 10.

Form shooting

2009-01-13T13:16:47+00:00

This drill is where you hold the ball out in front of you, then you get into your shooting formation, then you shoot.

Skills

This helps you with your shooting form.

Players

Instructions

You hold the ball in front of you with your strong hand, then you get into your shooting pocket, then you release. Make sure you are using good form and staying low.

Variations

Maybe try with your weak hand.

Tips

Try your hardest to make as many as you can, and don’t do this too far from the basket.

21

2009-01-13T13:16:23+00:00

This drill will allow for lots of shooting in short amount of time that players love.

Skills

Shooting form, following shot, conditioning.

Players

3 – 15

Instructions

Divide your players or team up into three to 5 lines. Place the lines in the corner, wing, foul line, opposite wing, and opposite corner or where ever you want them to shoot from. On the coach’s mark they begin shooting and following their own shot. They pass back to the line they were in and return to that line. Continue until one group reaches 21. Switch lines after they reach 21 so they get to shoot from all areas you designed.

Variations

You may want to start out with 11 until they build up their form and confidence.
Make them throw crisp chest and bounce passes back to their line. Start in close then move back as they improve.

Tips

Pay close attention to their form and follow through. The enjoy the drill so much they sometimes get in a hurry and rush the shot.

Across and behind

2009-01-13T13:14:01+00:00

Sure move to create space between you and your defender.

Players

Instructions

Dribble the ball (with your strong hand) between your legs moving from front to back and laterally. As soon as the ball hits your other hand dribble the ball behind your back.

Variations

This move can either be done laterally to create space for an open shot. Or you can step into the defender when you go between the legs and dribble the ball forward as you go behind the back and drive to the bucket.

Tips

The key to this move is quickness. The quicker you bounce the ball after it goes between your legs the more effective the move is. Taking a large step when you go between the legs also helps to sell the fake.

Gotcha!

2009-01-13T13:13:39+00:00

Helps you shoot and recover fast.

Skills

Shooting form and accuracy.

Players

3-12

Instructions

You need 2 balls. Everyone lines up at either the free throw line or the 3-point line. The first person and the second person have one ball each. The first person shoots and if they miss, they run as fast as they can to get their ball and make a shot before the second person makes theirs. If the second person makes the shot and the first person didn’t then the first person is out. You do this until there is two people left, and you have a shoot off between them. The one left is the winner.

Variations

For start of game you can do FT’s 3-pointers from the top of the key or any where on the court. For the shoot off, do left hand shots from about 3-5 feet away from the goal.

Tips

Stress form and rebounding.

Around the arch

2009-01-07T22:19:42+00:00

Start at the left side arch, then work your way around the arch. Don’t continue unless you make it

Skills

Shooting.

Players

As many as wanted.

Tips

Do this a few times, not just once.

Always-in-your-face shot

2009-01-07T22:17:39+00:00

My own move(s) to take the shot at ease.

Skills

Ball handling, instant shot.

Players

1 vs.1 is sufficient, but add more to do a team job.

Instructions

You first are confronted by the defender. Fake the penetration (NOT with a jab step) so that he’s going to follow you “all day long”. Then, if you are right handed, dribble low and come back as quick as you can with the left hand so that the defender bends a lot (so take the shot after an hour) but if he comes back do any crossover you want and follow your impulsion.

Variations

If you are in a team, when the move is made ball handler’s teammate “screens” so that you consider the missed shot as a miracle.

Tips

Please, think about protecting the ball when doing the low dribble by exposing knees to defender’s hand.
If you are mad, do that low dribble between his legs and you’ll see an ashamed, confused and frustrated person that may not come back to the basket for soon…

10 & 10

2009-01-07T22:15:52+00:00

Warm up drill.

Instructions

Run around the court ten times one direction and then ten times in the other direction every day before practice. It is about a mile run.

Tips

We give them eight minutes to start the season and then lower the time as the season goes along.

Cut of baseline

2009-01-07T22:14:06+00:00

Coach dribbles the ball going to the basket, but you are taking the baseline. Tell the player to get the closest foot and put it on the out of bounds line, and take the other foot and put on the other side of the coach.

Instructions

Coach practices them hard, no break, and then do the drill last. If you get past anyone they have to run 4 laps around one side of the court and then do the other side of the court. NO WALKING.

50-50

2009-01-07T22:12:23+00:00

Start in one of the corners inside the three point line, somewhere between 10 and 13 feet. Make 10 shots then rotate until you made 10 shots in both corners, wings and the top of the key. Then repeat the process around the three point line.

Skills

Mid-range and three pointers.

Players

Variations

Pump fake and relocate to your spot.

Tips

Make sure you’re stepping into your shot (correctly – left right if right handed or right left if left handed) and try to get your shot off as quick as possible without messing up your form.

PG Floaters

2009-01-07T22:08:46+00:00

This is what a PG wants to do in a situation where they have an open lane to score.

Skills

Jumping, clutch.

Players

Yourself

Instructions

When you have an open lane, drive in. Soon, the center on defense will pick up on you. Now, knowing that he is taller and bigger than you, jump so that you get a better chance of making the shot and then release the ball over his head in a rainbow shot. You have a 90% chance of making it.

Tips

Only do this if you have enough energy to jump high over a center.

Look up!

2009-01-07T22:07:29+00:00

First you need two balls, have one ball in both hands. Now the ball in your right hand is the shooting hand and the ball in your left hand is the dribbling hand. First, start off with dribbling hand, get used to it and then start shooting with the shooting hand. Now you know you’re not supposed to look down when you’re dribbling so keep your head on the ball you’re shooting with. Have your coach or partner get the rebound and pass the ball to you. While they get the rebound keep your head up try to make 5-10 shots without LOOKING DOWN AT THE BALL. Your arm may get sore if does then stop. THIS DRILL HURTS.

Skills

Ballhandling and lay-ups.

Players

1 or 2

Variations

If you’re by yourself try getting your own rebound. When you get your own rebound keep bouncing the ball.

Tips

Don’t look down at the ball and don’t give up.