— PALAL NDAARNGAL

Laamorde Iwde (U12)

Block and Bank · 52 minit · 7 jangorde · Sosdi 25 October 2026

Gunngal yaɓɓe: U12
Ndaasugol: Iwde
Waktu: minete 52
Ubugol: 7

Laamorde kaɓirgal yiɓɓaa dogare e dauɓal. Sos moofal tuma-pulaaku atravers ujuɓon e seɓi.

7JANGORDE

52MINIT

7AVG / 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 Five Spot Shooting

8 min Waylugo: Naasre Juuga: u14 Plaas: Ardhe

Spot ee jee: gannde biire, gannde winɗe, teggere cakkere. Mawnde mahã soto ee spot kkicken a waɗi spot gooŋɗo. Coach jaŋta tempo hakkunde. Jaŋta personal best e wall.

Exercice tiro ngam nder ƴeewtere. Naa jaŋtina touch kala spot e floor.

Maɓe ndaarngal

• Jom ngam jaɓewal — kono jaɓewal yiggii kala jom
• Golle mawnde kala — suudu nde jaŋtindu
• Huutoro mawnde laawol — jaaɓ pace
• Jaŋta time — pressure jaŋtina shot
• Ɓukkaade gara kessa kala shot

3 Sprint to Shoot

8 min Waylugo: Naasre Juuga: u14 Plaas: Ardhe

Lammbere danndal ndee ngon ndee layini ndee poont tati, jaggal kokal walla kadi nder lemmere, haa jiggo ko jarraa ko. Lammbere, jiggo, jarr. Jiggo 10 ko ko heewi ndee nduu 5 spots ko.

Wonndirta maanira ndoo lay benno. Jiggo mooftirde mottan; jiggo naatna mooftindinoodinaa.

Maɓe ndaarngal

Lammbere — tabbare jarti ko, waawi jog.
Yeɓe nguurnde ndee jiggo — suudu haa laaɓ.
Yeɓe sama ko mbaako ndee ko maayɓe kaŋ walla ko ferleede.
Haanirde — dabbade ko ledde.
Yamre ndee jiggo — haa jogi kooje.

4 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.

5 Beat the Pro

10 min Waylugo: Naasre Juuga: u12 Plaas: Ardhe

Shooter-ul lɔ shot. Make = 1 point. Miss = pro (coach) geta 3 points. First to 11 wins. Brutal kono addictive.

Builds the focus required for game-winning shots.

Maɓe ndaarngal

Quality shots, don't rush.
Same routine every shot.
Don't talk smack, focus inward.
Between shots: reset, breathe.
Finish with a make, never end on a miss.

6 Knockout

8 min Waylugo: Mbaawude Juuga: u10 Plaas: Ardhe

Jogéenɗe ɓe jokkaade e laabi-jokka, basketbolo ɗiɗi ɓiɗɗe e juggere. Jogɓe eew cagge; soo wonaa, ɓe caga kadi yoo njangu. Jogɓe lolluɗo cagge poola-ɗo cagge jogɓe ewɗi — soo kananeele jogɓe eew kaane jaɓɓude cagge jogɓe ewɗi kaanaa, jogɓe ewɗi WAJ.

Lobɓi mawnde. Gartoo cagga e caɓe-koga andi caggal-kadi caɓɓo.

Maɓe ndaarngal

• Caggal-kadi caɓɓo poola-ɗo kaanee — hafta moƴƴi fuu fuɗɗe nde nder waasike
• Soo a jaa caɓɓe, a waawi cagga jam ɗoom — lollu kananeele caɓɓe ewɗi
• Fiil nder hakkunde — laabi nde mawtoo maaleeje
• Jogɓe ɗaɗamɓe dellere dinga
• Coach cawta 'alaa cagga grandmere' ngam kumpile iwdi

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?