Warm-Up Drills: Get Ready to Play!

Objective: Prepare muscles and increase heart rate for physical activity, reducing the risk of injury.

Time: 10 minutes

Instructions:

Lead students through the following dynamic warm-up exercises. Encourage full range of motion and light intensity.

Dynamic Stretches (Perform each for 30 seconds - 1 minute):

1. Jumping Jacks: Start with feet together and arms at your sides. Jump, spreading your feet wide and bringing your arms overhead. Jump again, returning to the start.
2. High Knees: Run in place, bringing your knees up towards your chest.
3. Butt Kicks: Run in place, kicking your heels towards your glutes.
4. Arm Circles (Forward & Backward): Stand with arms extended to the sides. Make small circles forward, then gradually increase the size. Repeat backward.
5. Torso Twists: Stand with feet shoulder-width apart, arms bent at elbows. Gently twist your torso from side to side.
6. Leg Swings (Front-to-Back): Hold onto a wall or partner for balance. Swing one leg forward and backward, gradually increasing height. Switch legs.
7. Leg Swings (Side-to-Side): Hold onto a wall or partner. Swing one leg side-to-side across your body. Switch legs.
8. Shuttle Runs (Light Intensity): Jog back and forth across a short distance (e.g., 10-15 feet) for a few repetitions.

Teacher Tip: Emphasize listening to their bodies and not overstretching during the warm-up.

Dribbling Drills: Master Your Ball Control!

Objective: Improve ball handling, control, and coordination while dribbling.

Time: 20 minutes

Equipment: One basketball per student (or one for every two students), cones or markers.

Instructions:

Divide students into groups or have them spread out on the court. Demonstrate each drill clearly before having students practice. Provide feedback and encourage good technique.

Station 1: Stationary Dribbling (5 minutes)

1. Pound Dribble: Dribble the ball as hard as you can into the ground with one hand. Keep your hand on top of the ball. Switch hands after 30 seconds. Do this for 1 minute per hand.
2. Finger Taps: Dribble the ball very lightly and quickly with just your fingertips, keeping the ball low. Alternate hands for 1 minute.
3. Waist-High Dribble: Focus on dribbling the ball consistently at waist height with a soft touch from your fingertips. Practice with both right and left hands for 1 minute each.
4. Crossover Dribble: Dribble the ball from one hand to the other in front of your body. Try to keep your head up and eyes forward. Practice for 2 minutes.

Station 2: Dribbling on the Move (10 minutes)

1. Straight Line Dribble: Dribble from one end of a designated area (e.g., half-court) to the other, focusing on keeping the ball under control. Practice with your right hand down, then left hand back. Repeat 2-3 times.
2. Cone Weave: Set up 3-5 cones in a straight line, about 5 feet apart. Dribble through the cones, alternating hands as you go around each cone. Go down and back. Repeat 3-4 times.
3. Circle Dribble: Dribble around a single cone or marker in a circle. Practice dribbling with your outside hand, then switch directions and hands. Do this for 1 minute per direction.

Drill Tips:

• Keep your head up! Practice looking around, not at the ball.
• Use your fingertips! Avoid slapping the ball with your palm.
• Protect the ball! Keep your body between the defender and the ball.
• Practice with both hands! It's important to be comfortable dribbling with your dominant and non-dominant hand.

Teacher Tip: Observe students closely and provide constructive individual feedback. Encourage them to push themselves but also to maintain control.

Passing Drills: Sharpen Your Teamwork!

Objective: Improve accuracy, strength, and variety in passing to teammates.

Time: 15 minutes

Equipment: One basketball per pair of students, cones or markers.

Instructions:

Pair students up. Demonstrate each pass before students begin. Emphasize communication and proper technique for each pass.

Station 1: Partner Passing (8 minutes)

1. Chest Pass:
   • Stand facing a partner, about 6-8 feet apart.
   • Hold the ball with both hands, thumbs behind the ball, elbows in.
   • Step forward with one foot, push the ball from your chest, and follow through with your thumbs pointing down.
   • Aim for your partner's chest.
   • Practice for 3 minutes, focusing on crisp, accurate passes.
2. Bounce Pass:
   • Stand facing a partner, 6-8 feet apart.
   • Push the ball down and forward so it bounces once about 2/3 of the way to your partner.
   • Aim for your partner's waist or chest after the bounce.
   • Practice for 3 minutes, focusing on proper bounce point and accuracy.
3. Overhead Pass:
   • Stand facing a partner, 6-8 feet apart.
   • Hold the ball with both hands above your head.
   • Step forward and throw the ball using a two-hand overhand motion, like a soccer throw-in.
   • Practice for 2 minutes, focusing on strength and aiming for your partner's chest.

Station 2: Passing on the Move (7 minutes)

1. Target Passing:
   • Set up two cones about 10-12 feet apart.
   • One student stands at each cone with a ball.
   • One partner shuffles a few steps left or right, and the other partner passes to the moving target.
   • Practice chest and bounce passes for 3 minutes, focusing on leading the receiver.
2. Give-and-Go:
   • Students stand 10 feet apart. One student starts with the ball.
   • The student with the ball passes to their partner (the

Shooting Drills: Score with Confidence!

Objective: Develop proper shooting form, consistency, and accuracy from various positions.

Time: 20 minutes

Equipment: Basketballs (at least one for every two students), cones or markers.

Instructions:

Divide students into groups or have them rotate through stations. Emphasize proper form using the BEEF acronym and encourage repetition.

Station 1: Lay-Up Drills (8 minutes)

1. Right-Hand Lay-Up:
   • Start dribbling from the right side of the basket.
   • Take two steps: right foot, then left foot, as you pick up the ball.
   • Jump off your left foot, extending your right arm towards the basket. Use the backboard.
   • Land softly. Practice for 4 minutes.
2. Left-Hand Lay-Up:
   • Start dribbling from the left side of the basket.
   • Take two steps: left foot, then right foot, as you pick up the ball.
   • Jump off your right foot, extending your left arm towards the basket. Use the backboard.
   • Land softly. Practice for 4 minutes.

Station 2: Form Shooting & Free Throws (12 minutes)

1. Form Shooting (Close Range):
   • Stand about 3-5 feet from the basket.
   • Focus intensely on your shooting form (BEEF: Balance, Eyes, Elbow, Follow-through).
   • Shoot with one hand, using the other hand as a guide. Hold your follow-through.
   • Practice for 5 minutes, aiming for perfect form and a soft touch.
2. Free Throws:
   • Stand at the free-throw line (or a designated line if no official court).
   • Go through your full shooting routine, focusing on BEEF.
   • Practice for 7 minutes, aiming for consistency. Encourage students to rebound their own shots and reset quickly.

Shooting Tips:

• BEEF: Remember the acronym: Balance, Eyes, Elbow, Follow-through.
• Soft Touch: Try to make the ball go in without hitting the backboard too hard or rattling the rim.
• Follow Through: Your hand should look like it's reaching into a cookie jar after you shoot.
• Eyes on the Target: Always look at the front or back of the rim before you shoot.

Teacher Tip: Emphasize the importance of muscle memory. The more they practice good form, the more natural it will become.

5v5 Scrimmage Game Rules: Let's Play Ball!

Objective: Apply learned skills in a game setting, foster teamwork, and practice good sportsmanship.

Time: 20 minutes

Equipment: Basketball, pinnies/jerseys for team identification.

Basic Rules for Friendly Play:

1. Teams: Divide into two balanced teams of 5 players each. If numbers are uneven, adjust (e.g., 4v4 or 5v4) and ensure fair play.
2. Start of Game: A jump ball will start the game at center court. Thereafter, possession will alternate for tie-ups.
3. Scoring:
   • Baskets made inside the three-point line count as 2 points.
   • Baskets made beyond the three-point line count as 3 points (if applicable to court and age group, simplify if needed).
   • Free throws count as 1 point.
4. Possession After a Basket: The opposing team takes the ball out of bounds under the basket after a score.
5. Out of Bounds: If the ball goes out of bounds, the opposing team throws it in from where it went out.
6. Fouls:
   • Shooting Foul: If a player is fouled while shooting, they get 2 free throws (or 1 if it was a 3-point attempt).
   • Non-Shooting Foul: If a player is fouled not while shooting, the ball is taken out of bounds by the fouled team.
   • Teacher's Discretion: For this friendly game, focus on calling obvious fouls. Emphasize safe play and good sportsmanship rather than strict rule enforcement. No foul outs for this practice.
7. Violations (Simplified):
   • Travel: Taking too many steps without dribbling. (Call sparingly to keep flow).
   • Double Dribble: Dribbling with two hands at once or dribbling, stopping, and then dribbling again. (Call sparingly).
   • Backcourt Violation: Once the offensive team crosses half-court, they cannot bring the ball back across the half-court line.
8. Substitutions: Players can substitute in and out during stoppages in play to ensure everyone gets playing time.
9. Sportsmanship:
   • Always treat opponents and teammates with respect.
   • No arguing with calls; the teacher/coach's decision is final.
   • Encourage and high-five teammates, regardless of outcome.

Teacher Tip: Facilitate a positive and encouraging game environment. Focus on effort, teamwork, and application of skills rather than just winning. Call out good plays and demonstrate desired behaviors.

Cool-Down Stretches: Relax and Recover!

Objective: Gradually lower heart rate, stretch muscles, and improve flexibility to prevent soreness.

Time: 5 minutes

Instructions:

Lead students through the following static stretches. Each stretch should be held gently for 15-20 seconds. Encourage deep breathing and relaxation.

1. Quadriceps Stretch:
   • Stand tall, holding onto a wall or partner for balance if needed.
   • Grab your right ankle with your right hand and gently pull your heel towards your glutes.
   • Keep your knees together and feel the stretch in the front of your thigh.
   • Repeat on the left side.
2. Hamstring Stretch (Standing):
   • Extend one leg straight out with your heel on the ground, toes pointed up.
   • Bend your standing leg slightly and lean forward from your hips, keeping your back straight.
   • Feel the stretch in the back of your extended thigh.
   • Repeat on the other side.
3. Calf Stretch:
   • Face a wall or sturdy object, placing your hands on it.
   • Step one foot back, keeping that leg straight and heel on the ground.
   • Lean forward, bending your front knee until you feel a stretch in your calf.
   • Repeat on the other side.
4. Triceps Stretch:
   • Raise one arm overhead, then bend your elbow so your hand touches your upper back.
   • Use your other hand to gently press down on the bent elbow.
   • Feel the stretch in the back of your upper arm.
   • Repeat on the other side.
5. Shoulder Stretch:
   • Bring one arm across your body at shoulder height.
   • Use your other arm to gently pull the extended arm closer to your chest.
   • Feel the stretch in your shoulder.
   • Repeat on the other side.
6. Arm Across Chest Stretch:
   • Extend one arm straight in front of you.
   • Use your other hand to pull your elbow across your chest.
   • Repeat on the other side.
7. Gentle Neck Tilts:
   • Slowly tilt your head to one side, bringing your ear towards your shoulder.
   • Hold, then gently switch sides.

Teacher Tip: Remind students not to bounce during stretches. The goal is a gentle, sustained pull. Encourage them to drink water after practice.