— PALAL NDAARNGAL

Kaɓirɗe Game-Ndee (U16+)

Block and Bank · 65 minit · 7 jangorde · Sosdi 29 October 2026

Goɗɗi maasaa: U16
Geñol: Game prep
Yaamre: sekit 65
Exerciise: 7

Exercise kaɓirɗe game yii denndal ko. Yeedu kɔrɔngal, ndee-quarter, 2-for-1, gakkal 3-point lead. Woteere alla makko waajaa muscular memory yii.

7JANGORDE

65MINIT

9AVG / JANGORDE

1 Passing Lines Warm-Up

4 min Waylugo: Mbaawude Juuga: u8 Plaas: Ardhe

Jom-jom, otele 5 meeeter. Pase-pase potor 20, pase-pase suudu 20, pase-pase sur 20, pase-pase jii-juumre 20 (10 leeli jii).

Jannde-jannde ndaare-ndaare baaba woni ngoni ndee. Hakkunde loogu rewtu.

Maɓe ndaarngal

Suudu lolluɓe ngoni pase juumre.
Sonko-sonko e toon-toon.
Yaltu e leeli juumre, sonko-sonko walawla.
Pase-pase suudu: 2/3 e laawol ko yaltirde.
Pase-pase sur: torti-torti wudduɗe, e loowol.

2 Pressure Free Throws

10 min Waylugo: Mbaawude Juuga: u12 Plaas: Ardhe

Gila kila cokre lanci caggal meyde ko weeɓe laawol (push-ups 10, sprint, rebound). Kala ɓii junngo e jam toɓɓe ena nyaa sprint maɓɓe.

Yowtoo dooɓɓe fuɗɗo mbaawi. Lanci caggal jooɓɓe a daaƴ mbaawɓe moƴ ko 4-2 e segundo 6, ordaa e laawol goɗɗo.

Maɓe ndaarngal

Haa duɓɓal hay hay, sudde.
Daɓɓe ko selle mbaɗi, dooɓɓe taaraa gaɗɗo.
Dabu tati, suudu, lanci. YAA JAY.
Waddital e naatna.
Lanci jeexɓe waɗ jaŋ, maɓɓe keewɗo maa loowɗum.

3 Last Shot Situation

15 min Waylugo: Joorle Juuga: u16 Plaas: Ardhe

Тренер устанавливает сценарий: 6 секунд осталось, отстаем на 2, мяч на половине площадки. Выполни комбинацию, завершающуюся качественным броском. Забить — победить. Повтори 5 раз.

Тренировка игровых часов. Каждой команде нужна мышечная память в концовке.

Maɓe ndaarngal

Первое действие — 2 секунды.
Получить качественный бросок, не героический.
Знать комбинацию до введения мяча.
Фол в конце при необходимости (только если отстаем).
Радоваться попаданию, учиться на ошибках.

4 End of Quarter Possession

12 min Waylugo: Joorle Juuga: u16 Plaas: Ardhe

Coach woni: 12 segundo geɗi e loowere quarter, balal e diameteri-palal. Goglu doccal fof, yillu ko jannde mawnde, wallu kaala doomre.

Situaasiyoo loowere quarter meeɗugo. Jang laygo mawɗo, hoto doccal.

Maɓe ndaarngal

Jang 2-3 segundo ngam sirde golle.
Fadd e teɗɗe mo e 5 segundo.
Suut kaala 1.
Hoto janngol ajal e 4 segundo ngam suut naagu e 1.
Aanndal golle kaala balal maa daaƴ.

5 Trap and Recover

10 min Waylugo: Joorle Juuga: u16 Plaas: Ardhe

Ball-handler tries to advance up a sideline. Two defenders trap as soon as the dribbler picks up. Trapper #1 was on ball; trapper #2 sprints from across.

Most aggressive defensive pressure, plus the recovery if the trap fails.

Maɓe ndaarngal

Trapper 1: turn the ball-handler to the sideline.
Trapper 2: sprint, arrive, hands UP.
No gap between traps, knees touching.
Force the pivot, force the pass.
If pass gets out, immediately recover.

Ƴalwol: For when you need a stop

6 Beat the Trap

10 min Waylugo: Naasre Juuga: u14 Plaas: Ardhe

Jongandirɗo ball ndee takko e kona, jongandirɗo ɓii ngoo. Press break: pivot AWAY e trap, yiylo safety valve e naasere, laabi break pressure.

Jongandirɗi binnde ngoo takko trap. Jongandirɗi ɓii baɗe ngoo ƴeewto pres. Hakkille e walli.

Maɓe ndaarngal

Jaaral hakkille, trap ngoo yiɗi kayteende.
Pivot AWAY, alaa e trap.
Naasere gila = laabi buuɗi.
Alaa dribble sauf ndee mahaa.
Naa ball jaaxde tamminde trap nder.

Ƴalwol: For when you need to keep possession

7 Cool Down Routine

4 min Waylugo: Mbaawude Juuga: u8 Plaas: Ardhe

Joxdinol leeral: sekoo 30 ngal-ngal, toe touches, quad stretch, hamstring stretch, calf stretch, lunge stretch, cobra back stretch, shoulder rolls. Joxdinol 4 minit.

Maɓɓe coaches ɗum heewude. Haa. Joxdinol jokkude ndee heɓii. Mawɓe maɗ-maɗ mbaɗɗi ɗikka ngal ngal ɓuddii ngoo ɗikka kooltoore.

Maɓe ndaarngal

Taƴi tiibngal, hay-hay alaa.
Hese, gita en taƴi.
Haa tajjinde looje, kadi jango ngal ngal.
Dof taƴi ngal-ngal.
Waññinde koo a taƴi: hol madi ngoo?