RESPIRATORY EDUCATION

Drill’s examples

1) Blow balloons, blow through straws, and make noises.

2) Inhale and exhale with a single nostril, closing the other.

3) Blow, pushing tennis-balls on the floor.

4) Inhale through nose and count aloud without exhaling; same thing counting mentally.

5) Sitting down, lean on hands behind back: inhale in one count and exhale in two counts.

6) Standing up, holding ball between heels: inhale in one count extending arms out and lifting them, exhale in one count, simultaneously bending legs (hug knees).

7) Lying on back, ball on chest: inhale and exhale watching the movement of the ball which goes up and down.

8) Same game-drill with the ball on tummy.

9) “Blow” paper cups, following an established path, without knocking them over.

ENDURANCE

Drill’s examples

1) Race dribbling 15-20 metres.

2) Race running in slalom while dribbling.

3) Relay races and dribbling races.

4) Game-drills for rhythmic ball-handling.

5) Tic-tac in 2, 3, 4, 5 only forwards, forwards and return, in time.

6) Competitions in push-up.

7) Competition jumping, keeping rhythm.

8) Same game-drill dribbling at the same time.

9) Timed shooting competition: see how many shots can be made in a certain period of time.

10) Same game-drill, checking how many baskets can be made in a certain period of time.

11) Time passing (2, 3, 4, and 5 players in teams): see how many passes be made in a certain period of time.

12) Timed simple circuits.

RAPID-STRENGH

Drill’s examples

1) Dribble and jump at same time.

2) Competitions in dribbling, shooting, passing, standing still and on the move.

3) Drills in pairs in offense and defence, opposition and resistance.

4) In pairs “wheelbarrow” (hold onto thighs).

5) Jump inside and outside of a circle.

6) High jump, long jump, jump backwards, low jump.

7) Throw ball forwards, backwards, sideways, sitting down, kneeling down, lying on back, lying on tummy.

8) All types of relay races.

9) All types of circuits (stimulating jumping strength, throwing strength).

SPEED

Drill’s examples

1) Dribble running in court and change speed at a signal (whistle, voice, lines of court, etc.).

2) Dribble starting from different positions (standing, sitting, kneeling, lying on back, lying on tummy, etc.).

3) In pairs (one ball each), dribble and try to touch the other’s ball, knee, back; untie shoe-laces, etc.).

4) Races and relays dribbling (different signals).

5) Very easy circuits.

6) Game-drills of reaction to signal (visual, audio, tactile).

JOINT MOBILITY

Drill’s examples

1) Game-drill for ball-handling.

2) Rotation, twisting trunk, extension of lower limbs, extension of upper limbs, holding ball in hands.

3) Very easy circuits: passing under a bench, inside the wall bars, under a curved ladder on the floor, upside down.

4) Game-drills for mobility of trunk, hip, with tests to check.

SPATIAL-TEMPORAL AND DYNAMIC DIFFERENTIATION

Drill’s examples

1) Walk and run fast, slowly, jump slowly or fast.

2) Same game drill dribbling.

3) Dribble slow, fast, bouncing ball high, low, and very high, very low.

4) Dribble two balls in alternate ways (in place and on the move).

5) Dribble in place: running, changing hands, direction, speed, reverse walking (at a signal).

6) Dribble at different paces.

7) In pairs, imitate the other’s speed of dribbling.

8) The Instructor beats a rhythm and children try to imitate it with their hands, feet, with the ball.

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