— PALAL NDAARNGAL

Défense Amusante (U10)

Block and Bank · 38 minit · 6 jangorde · Sosdi 26 October 2026

Groupe d'âge : U10
Focus : Défense
Durée : 38 minutes
Exercices : 6

Premiers concepts défensifs enseignés à travers des jeux de mouvement. Posture, glissements, et intensité — sans le blabla ennuyeux.

6JANGORDE

38MINIT

6AVG / JANGORDE

1 Animal Walks Warm-Up

4 min Waylugo: Mbaawude Juuga: u8 Plaas: Ardhe

Pemainke jokko ko'e ɗum-ɗum yimɓe ɓiire: gawri jokko gara, gabar jokko banaaje, gawri jokko nder, suudu jokko, gabar jokko mboodi.

Jokkuwal gorko oofuuɗo yimɓe ƈuuɗe gooto mum. Aktiife keɓe, kõnne, ndab, ngil ɓiire ngol.

Jokkuwal gorko oofuuɗo yimɓe ƈuuɗe gooto mum yoɓi nde takko. Aktiife keɓe, kõnne, ndab - ngil ɓiire ngol.

Maɓe ndaarngal

Gawri jokko: loowol e lamal kanne.
Gabar jokko: gabar nder liiƴre, yeeɗe gara.
Gawri jokko nder: lamal naarditotom e jokko.
Suudu jokko: fooyel nder seede, luumantu safaali.
Haa haaji lowru ngam leeral.

2 Mirror Defensive Slides

6 min Waylugo: Mbaawude Juuga: u10 Plaas: Ardhe

Kɓuuji e yee ɓe sifre rewɓe. Offence waylugo lateral; defender gullɓe. Alaa fouls, alaa contact — footwork pure. 30 segundo, maɓɓe switch.

Juggude habits defensive alaa pressure beaten.

Maɓe ndaarngal

• Tolno — chest over knees, butt down
• Step-and-slide, haa cross feet maa
• Hands active — palms up, ready to strip
• Push off back foot, haa pull front
• Tolno conect partner maa — alaa koɗɗe, alaa seet

Ƴalwol: Build the stance habit

3 Defensive Stance Hold

6 min Waylugo: Naasre Juuga: u14 Plaas: Ardhe

Jokku defensi layii: jiigal njuute, gurbe jooƴɓe, loowɗe najjuɗ. Coach neƴƴ direxiyon slide ƴii 30 sekondi. 30 sekondi daaƴ. Jama'a 5 set.

Woni jeexirde muskulaire NDER endurance ba kabru jogal.

Maɓe ndaarngal

Gubre HEEWI hokku, depth squat takkaali.
Hollude ƴee, booyɗum nder, alaa folde.
Loowɗe najjuɗ, palme nder.
Step-nde-slide, alaa gila feet.
Hen a tolno, a yeeso rep.

Ƴalwol: 30s on, 30s off, repeat

4 Bull in the Ring

8 min Waylugo: Mbaawude Juuga: u10 Plaas: Ardhe

Ngenndeyankoore hollirde. 'Jemma' juunaande e nappe. Ngenndeyankoore alaa-alaa jangde hollirde; jemma deflataa walla jangde. Ngal maɓɓe jangde ko deflataa nde jemma coowol.

Caasol dikkital oo naggu jangde AND facar dabugol.

Maɓe ndaarngal

Jangde gogol, pileeje. Alaa lob fuddal.
Jeedde jangde, jemma yajjaa haa.
Alaa jange woni gacce jemma ko heewi.
Jemma: yaj een, alaa loowɗe.
Waari gugulanaa, jemma iyo alaa.

Ƴalwol: Anticipation as defence

5 1v1 from the Wing

10 min Waylugo: Naasre Juuga: u14 Plaas: Ardhe

Jokkooɗe ko aaforde e nder wing-ɗo ko waɗi bola. Jokkooɗe defendere 3 feet juum. Live 1v1 — ɗum ko 5 sekundoji ko waawi mooftudi waɗi. Dribble ɗiɗi max.

Practice miijere e isolation-ɗi e defendere gadde.

Maɓe ndaarngal

• Aaforde: jab step, jang-ɓe, duunga gara jowɗe moofaani
• Defendere: nde e bola, miirre hakkunde, duunga gara baseline (ko waawi middle, njuula soofere)
• 5 sekundoji waɗi duunga aaforde miijere
• Jokkooɗe ɗiɗi holliraama ɗum waɗi kala rep

Ƴalwol: Live defence, low stakes

6 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?