— PALAL NDAARNGAL

Maîtrise Défensive (U16+)

Block and Bank · 68 minit · 8 jangorde · Sosdi 25 October 2026

Groupe d'âge : U16
Focus : Défense
Durée : 68 minutes
Exercices : 8

Construis une identité défensive. Position individuelle, rotations d'équipe, communication, défense en transition. La séance que chaque équipe championne utilise.

8JANGORDE

68MINIT

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 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.

3 Closeout Variety

10 min Waylugo: Joorle Juuga: u16 Plaas: Ardhe

Defender ko lesdi. Coach waallude: 'normal' (sprint maa ko sosay), 'hard' (sprint f껌, suudu sooso), 'soft' (yaamirde sokli, arc majjiraa). Ndee kala-hokere nguurndam ndee.

Maɓe ndaarngal

Normal: sprint 2/3, sokli yoofiraa 1/3 heɓɓere.
Hard: sprint fakkere, suudu sooso heewde.
Soft: arc gudde, drive sokli.
Shooter closeout ngonngol mo yeesa.
Closeout fonki = defence fonki.

4 Help & Recover

8 min Waylugo: Naasre Juuga: u14 Plaas: Ardhe

Jangirde goɗɗi maako: ball-handler e wing, shooter e corner kaaɓe. Jangirde goɗɗi suudu. Ball-handler ñakkaa baseline; help defender fotaade to go jaaɓ bola, to ko jaaɓde e nder mum ko kick-out pass njaandaa.

Rotation heewde in defense njatinde. Jaabu recovery haa fof ko help.

Maɓe ndaarngal

Help defender: split-stance, foot e lane, sight e ball.
Fotaade ko drive njaandaa — yeggita haa to be rim.
Vocal heewde: 'HELP!' e yeedu fotaade, 'RECOVER!' e yeedu leggal.
Jaabu ko hand heewde — iyyi ƴoƴƴaa ko yaajat.
Yeggita haa jaabu too hande walla baɓɓu layup.

5 Shell Defence — 4 Out

12 min Waylugo: Naasre Juuga: u14 Plaas: Ardhe

Jappande defansif ngam ngam e rotumannde. Ndee-nde joowɗe naa-nde ay jokkaade perimeetere mbo, ndee-nde defansere naa-nde ay diwde jaangal nde. Kooci joowde walla laabi bal; defansere ay joowtirde nokkuuje hol ngal bal maa jokka gooto walla ɗiɗi.

Juggal njuɓ tim ngal fof.

Maɓe ndaarngal

• Bal to: majjal ngam leñol aktif, laabi baax alaa
• Jokka gooto: laabi naynde, leñol e lane laabi
• Jokka ɗiɗi: jaange, yeew bal e gorko
• Njubbe: 'bal, bal, bal' — 'jaange, jaange' — 'nayndi'
• Gummito joyere e joyere, leñol sorta

6 Captain Communication

12 min Waylugo: Naasre Juuga: u14 Plaas: Ardhe

Jowi faare. Coach jaaɓa ball ummiɗe. 'Captain' lolludɓe moƊƊe jaaɓaade KALA shift gila suudu. Jowi goɗɗi suudu jaaɓaade captain.

Maɓe ndaarngal

KALA shift jaaɓaa.
Jaaɓ ko INNDE (alaa limre).
Suudu, kala jam.
Jowi alaa captain suudu gila jaaɓe.
Ko jaaɓe woodi, jumre pooɗaa.

7 Defensive Conversion

12 min Waylugo: Naasre Juuga: u14 Plaas: Hakkunde

Taƴre jooɗi ay jaaldi goɗɗi ɗikit court. A waɗi gollol wala gollol njeŋ, coach-um wiyii 'GO'. Mawɗo-faale ay yaaji ɗoole ɗen haa, kala gida, ay jaŋ haa nde bola ko ɓoɗɗo court.

Hokkunde joom-faale seŋal njeŋŋal: ɗoole gollol.

Maɓe ndaarngal

Yaaji gollol, alaa jaaldi haa.
Kala gida MAN, alaa waare.
Wiyii 'A jokku 1!' a ko kala.
Jeŋ ndoyngol, maako seko.
Goɗɗo jinniiɗo ko goɗɗo yaaji.

8 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?